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Eat More, Weigh Less.

20 J0000007UTC 2011

Before I counsel you, unknown reader, on how to lose weight for your particular body type and circumstances, I have something to say. You are unique with a particular body type and circumstances. This is called bioindividuality and it’s vital when trying to achieve optimal wellness. Yet we are all human with the same systems with proven patterns for poor lipid panels, proven habits for hypo- and hyperglycemia, proven ways to kill your liver, proven substances that oxidize your cells and thus age the human body more quickly. This is called being human.

One recurring pattern I see is a particular physique…the apple body on toothpick legs. This usually means a person is not genetically predisposed to being overweight, and his or her frame is not designed to handle obesity. I see it all over the place– on the bus, walking in downtown Boulder, visiting my parents in Texas. Though “normal” in American society, the systems of the human body do not consider this apple shape normal at all. In fact, they are threatened by it.

If this is you or the person sitting across from you, have no fear! First, you are not alone (but don’t get too comfy around that point). Second, it is reversible, but you have to take charge. Third the answer does not lie in the next fad diet, a meal shake, a pill or an exercise contraption the size of Deleware. With these one-hit-wonders, you shed pounds quickly and ‘miraculously’ only to gain them back in new places, with reinforcements. The real answer is simple, challenging to implement and requires a lifetime of attention.

The answer is breakfast.

That’s right, breakfast. The first meal of the day where you break your fast from the night before– that long stretch with no calories, no carbs for glucose and brain function, no protein for building, no fat for cell health, brain function and energy– even though you were working hard all night long.

And why is a good breakfast the most important meal of the day? Why will eating it help you lose unwanted weight? Because it pulls your blood sugar (glucose) out of the basement after a long stretch without and puts your daily metabolism on track, especially important as blood sugar dis-regulation is one of the biggest predisposing factors to both obesity and type 2 diabetes.

I know, I know. It seems like a good idea to go the low-fat, low-calorie route with the bowl of Special K, skim milk and berries, the weird meal replacement smoothie, a granola bar, an apple or a quick bagel with some, what do they call it? Schmear. It seems like this will keep your calorie intake low, your digestion on track and it has the appearance of weight-loss-dom. Well, it doesn’t work.

Why don’t these low-fat, low-calorie, light breakfasts work for weight loss, energy and good metabolism? The main reason is that they are made of almost entirely refined carbohydrates (sugars) that spike the blood sugar right out of the gate, then allow it to come crashing back because there is no long-burning fuel.

Think about it– cereal, granola, bagels, donuts, croissants, toast, muffins, pancakes, waffles, scones– even whole grain– even the famed oatmeal– are all carbohydrates. Skim milk, flavored yogurt and fruit are all carbed out too. They hurry to dump sugar into the blood stream for quick-burning fuel to the muscles and brain. The surplus, of which there is plenty, gets stored as…fat.

“But I am not hungry in the morning.” Okay, so you are queasy, rushed, focused on fixing other people’s crappy carbohydrate breakfasts, etc. I get it. I don’t like morning and I certainly do not feel like eating when I wake up. It is one of the clear signs of dysglycemia, though. If you are not hungry in the morning, it means you definitely should wake up a bit earlier, sit your butt down and eat a proper breakfast.

What, you ask, is a proper breakfast? That is a fine question and one that more Americans should ask. It is one that includes about 1/3 of your protein needs for the day, healthy fats, plants (fruit and/or vegetable) and a modest portion of grain carbohydrates if desired. With this breakfast you get balance, but most importantly you get the protein you need to make a start where you not land on your face by 10am and be a wreck by 3pm.

Breakfast #1, Mexican Scramble: 2 eggs (scrambled) with 1/2 cup black beans, 1/4 cup brown rice, 2 Tbsp salsa, shredded cheddar or cheese substitute, jalapeno– scrambled up and served on a bed of 2 cups spinach with corn tortillas. Serve with berry, flax meal, greens powder, coconut milk smoothie (no sugar added).

Breakfast #2, My Favorite Breakfast: 3 oz cooked chicken sausage (set aside), 1 tsp extra virgin olive oil, 2 cloves garlic, 1/2 bunch kale, 1/2 cup brown rice, 1/2 avocado. Serve with a side of whole milk plain yogurt or coconut milk and blueberries.

Breakfast #3, Full English Breakfast (see pictured above): fry in an iron skillet- 2 eggs, 1 tomato, mushrooms, 2 sausage links, potatoes, sourdough toast/butter, beans and greens of your choice.

If this is too much, start out adding ham and egg to your usual bagel or some nitrate/nitrite uncured bacon to the side of your waffles. If that is over the top, add almonds or pecans and coconut to your granola or oatmeal or a quick scrambled or hard boiled egg next to your favorite bowl of cereal. This is the Adding Principle and it’s a great way to start. The main idea? Add clean protein and healthy fat to your carbed-out breakfast.

My guess is that if you eat more (via good breakfast), you will balance out, gain energy, crave carbs less and with the right attitude, good movement, stress reduction and more nutrient-dense whole foods, you will likely lose weight. Try it out…your gut will thank you.

Chow down!

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2 Comments leave one →
  1. Jenny permalink
    20 J0000007UTC 2011 6:11 pm

    wait, so are you saying donuts are good or bad for you??

    just kidding. nice post kris!

    • 20 J0000007UTC 2011 6:16 pm

      As long as your donut is wrapped in bacon, it’s totally fine.

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