Breakfast is the most important meal of the day. What you eat for breakfast sets up your entire neurotransmitter production for the day. This is particularly important if attention span, and concentration are crucial for your performance
Most cereal brands have a glycemic index that ranges from 60 to 110. The glycemic index is a measurement of the type or quality of carbohydrates in a particular food, and how fast 50 grams of this carbohydrate raises blood glucose levels, (and consequent insulin secretion and effects produced by the pancreas) as it is digested.
•Muesli 60
Special K 70
•Honeysmacks 60
•Sustain 66 •Cornflakes 76
As a rule of thumb, when seeking fat loss you do not want to eat foods with a glycemic index of above 50.
What’s the Glycemic Load? While the glycemic index classifies foods according to how fast 50g of carbs in them raises our blood glucose levels, Glycemic Load indicates how fast a standard portion of a particular food (like bananas) raises blood glucose, and thus gives an indication of glycemic and insulin response.
Skim milk is horrendous if you want to lose fat as it has a high insulin load.
The meat and nuts breakfast raises both dopamine and acetyl-choline, the two most important neurotransmitters for focus and drive. The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time I always pre-scout where the best breakfast is served and simply choose steak and eggs, or a salmon omelet, or lox and poached eggs. What about if you are allergic to nuts? I then recommend you a portion of the following low glycemic/low fructose fruits with your breakfast.
I set out meal plans for my clients to try and educate what meat, nuts or fruit can be eaten together and certain meals you can prepare.
