Power Breakfast

Power Breakfast" means different things to different people. If you are an executive, this is a breakfast intended to be able to work long and hard every day. Power Breakfast to a bodybuilder or fitness enthusiast is different, but has the same basic principle: High-octane fuel for a demanding day.

If you are, like many of my clients, too busy to eat breakfast, or not feeling hungry first thing in the morning, know that you are missing out. Eating breakfast can actually help you lose weight, and feel energetic throughout the morning. When you wake up, you've probably not had any food for the past 8-12 hours. That means your blood sugar levels are way down, and you're possibly already in a state of ketosis. You need to eat breakfast. The size of your breakfast should be decided by your body size and overall caloric needs. If you're dieting, the concept of power breakfast might feel kind of ridiculous. However, it’s true, breakfast is for champions.

So what's a good breakfast, anyway? Frosted flakes, a blueberry muffin, and a Classic Coke? A breakfast high in carbohydrates and refined sugars leads to a sugar spike followed by energy crash. A better choice for breakfast would be to include a selection of protein, carbs, fat (!) and fiber, and plenty of fluid to keep you well hydrated.

A good balance to aim for is 25-40% protein, 50-65% carbs, and 10% fat. Fiber is good for digestion, and slows down the overall GI (sugar) value of the meal. Also keep in mind that complex carbs are better than simple for GI reasons. My breakfast of choice includes fresh fruit, low-fat yogurt and a little granola on top. Here are other sample breakfasts that could work for you, depending on body size. Once again, these are only generic samples - feel free to tailor to your taste and caloric needs.

Big Breakfast
1-2 cups of oatmeal porridge (2 cups dry) with low-fat milk
, 4 scrambled egg whites with 1 or 2 yolks. 
1 glass of orange juice, 1 banana, 
2-3 glasses of water
, 10 grams of fish oil/flax seed oil (capsules strongly recommended!).

Working-Your-Way-There Breakfast
1 large tuna sandwich on rough bread
, 1 apple
, 1 hard-boiled egg, 
1 glass of orange juice, 
2-3 glasses of water
, 8 grams of fish oil/flax seed oil (capsules strongly recommended!).

Just-Starting-Out Breakfast
1-2 bowls of low-sugar raisin bran flakes with low-fat milk, 
1 protein drink (Met Rx, Meso-Tech, or 
1 fruit
, 1 glass of apple juice or orange juice, 
2-3 glasses of water
, 5 grams of fish oil/flax seed oil (capsules strongly recommended!).