Don’t forget having some fat as well. I like to top my eggs with some avocado.

I probably should have elaborated a little more on my trials and experiences so far to help mitigate the brain-zonk I’ve been talking about.

First off – My caffeine intake is a maximum of 2 cups a day. I drink 2 to 3 liters of water a day (easily) and often mix it up with some green tea.

Every morning, I have my multi-vitamin, some Fish-oil and hawthorn capsules.
I do the same at night.

Mid-day, if I feel I’m crashing, I’ll go for a sugar free, all natural energy drink I’ve only seen here in Quebec called a Guru.

Its basically Crystal Light with Bubbles and Siberian ginseng.

Please help, I’m sure you’ve got Something up your sleeve.
@ PA:

This Big Breakfast diet along with the full xtreme fat loss regime yields results which cannot be denied.

It takes will power and determination but after a few weeks, you can literally transform the way you look and feel.

Personally, my biggest challenge in maintaining on pace is that, during fast days or minimal caloric intake periods (such as 3pm onwards when doing the Big Breakfast diet) I seem to lose a lot of my mental focus.

I have a very stressful and demanding job which requires my full attention at all times and when fasting, I simply lose that edge I need to keep things going which often results in me caving into my cravings.

Do you have any tips or insights on what I could be doing differently to keep my concentration and brain functioning at peak even when fasting?

thanks ahead,

PA

Joel,
As a fitness instructor here in good ole sunny England, I find your articles useful to pass on to my clients, with good results.
However I have recently acquired a customer with whom I am having trouble.
The issue is that due to a high allergy to pollen, she has troubles eating fresh fruit and veg without breaking out in rashes or swelling up. The other day she put some cucumber slices on her eyes, and her eyes all puffed up!!
Obviously this makes dieting difficult. I was wondering what I could do to help her. I was thinking of dried fruit and honey, to try and relieve the symptoms slowly and get something fruit based into her. Do you think this is a good idea?
Any comments from anyone would be beneficial
Cheers
Chris

Kenny wrote:

Modest breakfast wins?

http://www.ergo-log.com/breakfastmodestly.html

This is a very poor study as it simply examines the diets of overweight individuals vs healthy weight individuals. Naturally, overweight individuals will eat more (at all their meals) than those with a healthy weight – that’s how they got overweight.

This also only examples diets of those who are simply eating freely throughout the day, not those on a “planned” diet who are monitoring portions or calories.

In other words, they weren’t feeling people the same amount of calories daily – subjects were simply allowed to eat however many calories they wanted.

You’re not going to draw any useable conclusions with that type of study design.

Should they feed the same person a set number of calories every day and monitor 4 weeks of 2000 calories with a small breakfast vs 4 weeks of 2000 calories with half the calories consumed at breakfast, then you’d have real conclusions.

That’s what the studies I posted provide.

All the best,
Joel

Modest breakfast wins?

http://www.ergo-log.com/breakfastmodestly.html

A lot of you guys seem to be stuck in the 90′s! Don’t be afraid of fat, you do need healthy fat to lose fat. When you only eat the egg whites you’re losing out on a lot of healthy nutrients. Numerous studies have been done that confirm that people who eat WHOLE eggs daily actually lowered their cholesterol and improved all their lipid levels. It’s actually refined carbs and trans fats that raise your cholesterol. And no, oatmeal with some nuts sprinkled on, or a English muffin with peanut butter IS NOT a high protein breakfast. BTW, fat as well as protein is essential to keeping one satiated longer.

I’m a personal trainer/nutritionist and recommend my clients strive for at least 25-35 grams of protein at each meal and 10-15 grams per snack depending on their metabolic type, weight, and body fat %. The clients that eat a protein rich breakfast always lose more weight, have less cravings, and eat better throughout the day.

I usually have unsweetened almond milk with 1 1/2-2 scoops natural whey protein (36-48 grams protein), 2+ oz. almonds and walnuts on the side or 2 Tbs. almond butter in the shake, and 1-2 Tbs. ground flax seed blended in the shake. This keeps me going half the day. I’m 5’4″, 115# and 10.5% bodyfat and I eat a decent amount of HEALTHY fat every day.

I eat plain chobani greek yogurt with tsp of cinnamon or green apple with tsp. of organic almond butter at 4:45, workout at a boot camp 5:30, 7:00-scoop of whey protein with 6 strawberries, 6 blackberries, 1 small bannana, 1tsp. of organic almond butter with 1cup of organic fat free milk with ice. that will hold me over till 10:00 and I have 2 1/2 cups mixed with celery, english cucumbers, and baby carrots. I tried having shake before workout, eggs with veg. afterwards but it didn;t satisfy me as well. Do you have any other ideas before workout. It is so early in the morning so it is tough for me.

hmmm….i think that, the hunger some people talk about before lunchtime, when they tend to fall off the wagon and reach for a less-than-ideal snack, is due to one of two things: [a] “empty” foods like powdered shakes (actually not foods at all, our ancestors would be horrified) and [b] too much focus on food….i often dont have any breakfast, or just some green tea/ lemon in water/ a handful of nuts, and am able to easily get on with life and not think about my stomach, often till dinner….the trick is to have lots to get on with, be busy, and to disengage with your hunger pangs…become detached so to speak….also, if u dont have junk food lying around the house, u wont be able to reach out for any….there’s no point talking about losing wt when, in the next breath, u r having lengthy discussions on what to eat and how much to eat….eat less, move more, and stop thinking about food…its just fuel, dont make it more than that.

The ideal breakfast for some is…no breakfast at all.

Great option is to skip breakfast, train fasted, and beast at night. This is optimal for folks with big appetites such as myself.