Eating patterns, such as eating out, frequency of meals, and skipping breakfast, have a large influence on whether or not a person is obese, even when other factors such as total calorie intake and exercise are taken out of the equation.
People who skip breakfast are over four times as likely to be obese than people who eat something in the morning. However, people who eat breakfast, or dinner, away from home frequently were more likely to be obese.
On the other hand, eating more often throughout the day was associated with a lower obesity risk.
American Journal of Epidemiology July 2003;158:85-92
Nearly all of us will feel better when we start the day out with a good meal. The challenge that most of us have is that we are pressed for time in the morning. The simple solution for this is to get to bed a bit earlier.
The last thing you want to do is compromise your sleep, as sleep is every bit as vital a nutrient as breakfast. Ideally, you will want to avoid compromising either.
The problem with most American breakfasts is that they are a prescription for disaster and will only worsen your health.
When you plan your meals you can immediately exclude:
The confusing issue for many will likely be why whole grain breads and cereals are not recommended. While there are some people who can tolerate and even thrive on them, it is safe to assume that you are likely not one of them.
Grains rapidly break down to sugar in the body and stimulate insulin production. So, if you:
you will best be served by avoiding these foods.
If you have a Metabolic Type that is carbohydrate oriented (this is only one-third of people) and you don’t have the above problems, then grains are a possible option for you. But, rest assured that if you indulge in grains to excess you are heading for one of the above diseases.
After understanding that the above foods are not an option, one of the most common questions that patients used to ask me was "If I follow your nutrition plan, what the heck am I going to eat for breakfast?"
There are really only a handful of good options that I have come up with.
My first and highest recommendation would be to prepare and consume fresh vegetable juice. However, if you are a protein Metabolic Type then this may not be a good option. If you are a protein type, you will only want to consume about 10 ounces or less of juice each day and restrict the vegetables to spinach and celery.
If you are a carb type then vegetable juicing is a wonderful idea, and I strongly recommend, endorse and encourage you to select this option. Mixed types can go either way but generally benefit with periodic juicing.
It is important to recognize that you should also eat the pulp when juicing, as many valuable phytonutrients are in the pulp; it would be highly unwise to discard it.
Most people find breakfast is the best time to juice, but if for whatever reason you find that morning is not the best time for you then I would juice at either lunch or dinner. I don't believe it is necessary, or even wise, for most people to juice more than once a day.
If you don’t juice you can always have left over dinner for breakfast. While this is not the ideal option, it is far better than nearly all traditional breakfasts and certainly better for most than not eating anything.
Additionally, you could consider Living Fuel, a nutritional superfood that provides almost all of the necessary nutrients in a convenient powder form. Please understand that whole foods are best, but if you are not obtaining real, healthy foods, then Living Fuel Rx offers concentrated sources of vitamins, minerals, proteins, essential fats, enzymes and more.
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