First off let’s dispel a few myths. Stop thinking about saturated fats, and good fats bad fats and all that bullshit people tell you about nutrition. If it is natural and grows in the ground, on a tree, or comes from an animal in its purest source, then it is probably good for you. That includes eggs (no they will not give you a heart attack, another myth) and coconut oil. If you open up a block artery it tends to be at least 70-90% filled with Hydrogenated oils, which are only found in processed foods. No natural substance has any in them. I just need to mention here that some things are called “natural” or seem harmless like vegetable oil which is harmful, so see list below for No No’s!
So what should you eat? Fat and protein in the morning, this is the number one way to lose weight and not crash during the day. No sugar or carbs of any kind for breakfast. Think fat, protein, vegetables. Suggestions: Eggs, Salmon, Lentils, Beans, other healthy meats, salad, steamed vegetables. Feel free to add salsa or spices to change things up. Sweeten tea or coffee with Stevia. If you can only do one thing to change your diet this is it, eat fat and protein in the morning with NO sugar or carbs within 30 minutes of waking, I guarantee you will feel the difference. I eat eggs for breakfast 360 days a year, and that’s pretty much it. I have been doing this for about 5 years now and I love it! I exercise most mornings shortly after waking and have personally never had a problem holding eggs down while exercising, no stomach cramping no nothing. Don’t go all Atkins diet on me and not eat vegetables, eat lots of vegetables.
Specifics: Hardboiled egg salad, salad with tahini dressing, poached, scrambled, hard boiled or pan cooked eggs, vegetable salads with lentils or other beans, steamed vegetables with protein source and/or avocado.
High fructose corn syrup
Pam spray (buy the olive oil or coconut oil kind instead)
Crisco (god I hope people still don’t eat this stuff)
Things to use for substitutes:
Coconut Oil-use for ANYTHING you use vegetable oil , corn oil,soybean oil, or butter/margarine for, it can handle lots of heat and is great for baking, see link below for great bulk buying and kinds that have the coconut scent diffused out of them, so that everything you bake and cook doesn’t have to taste like coconut.
Stevia- used as a sugar substitute it is actually a plant leaf used for baking and as a sweetener for teas and coffee
Honey- for teas, coffee, desserts
Some people need more protein some people need more fat, it is up to you to figure it out.
Recommended amount of protein in morning 20-30 grams
Recommended fat per day 44-70g
Why do we need so much? because the right fats and proteins protect our cells and our body, we function more highly with them.
Good protein options: Quinoa, Beans, Lentils, Nuts, Tahini
Quinoa (a grain with lots of protein in it and its gluten free) 1c. cooked: 8g protein, 4g fat
Black Beans 1c: 15g protein, 1g fat
Lentils 1c: 18g protein, 1g fat
Almonds 1c: 20g protein, 47g fat
Garden of Life Raw Protein Powder 1 serving: 17g protein
Good fat options: nuts, eggs, avocado, olive oil, coconut oil, tahini
Egg medium: 5 g fat, 7 g protein
Avocado: 30g fat, 5g protein
Olive oil 1 TBLS: 14g fat, 0 protein
Coconut oil 1 TBLS: 14g fat, 0 protein
Tahini 2 TBLS: 17g fat, 6g protein
And as always buy Organic, it's always worth it! Also I am a strict vegetarian but this article was written with everyone in mind so everyone can change their diet, and again always eat lots and lots of vegetables as many meals as possible a day. I also aim to have one meal a day that is just vegetables, like a big salad.
Tim Ferris author of “The 4-Hour Body”, best body book ever written, the man is a genius…anyway his dad eats 30 grams of protein for breakfast with 30 min of waking and started tripling his weight lose.
Coconut Oil: expeller pressed is scent free Tropical Traditions if my favorite
this one is dedicated to you Caroline “my life on eggs” and Jeff! www.carolinegleich.com