Breakfast ideas

'They' do say this, whoever 'they' are. But since there is no reason to do what 'they' say and since I can see no good reason to have a great deal when I've just got up, I shall continue to ignore 'them'.

Good for you Crowan. the adage about breakfasting like a king etc has been shown to be untrue. So 'they' were wrong.....for some people. Some people DO thrive best on that eating pattern - others may do best grazing throughout the day. Why should all out metabolisms be the same?

So you dine regally twice at dinner! I am curious why you have another main meal so close together....are you hungry again or is it just habit?

I tend to just eat twice (brunch and evening meal) but portion size is my downfall + snacks!

I want to make sure I'm not hungry while I'm sleeping.

It used to be widely believed that you needed to eat in the night. Have you read all the studies where the subjects have only natural light and sleep and wake as the feel the need? After a while they start waking in the night for a couple or three hours and then naturally go back to sleep. It explained bits in historical documents that had not been understood before - references to 'second sleep', for example. Have a look here:

All very interesting. according to Lillian Beckwith ('A Rope In Case', and others in that series) this is a normal pattern in the Orkneys - go to sleep when it gets dark, sleep until about midnight, get up and all get together for dancing and merriment and then return to bed at about 3am. It means only one large room for the whole community is having to be lit and heated during that time.

So going the entire night without eating may not be a 'natural' thing for us to do.

It takes at least 2 hours for a meal to be digested so if eating just before sleeping then this would impair this process making weight control an issue. During sleep the body repairs itself (undergoes 'maintenance').

It appears to be a controversial issue

It takes at least 2 hours for a meal to be digested so if eating just before sleeping then this would impair this process making weight control an issue. During sleep the body repairs itself (undergoes 'maintenance').

It appears to be a controversial issue

The main thing that leads to weight gain is what we eat. If our bodies were totally in balance (and I say 'were' because, with our modern diet, most of us are clearly not) then weight control wouldn't be needed. After all, people ate much more, in terms of calories, in the past. Since our calorie intake has gone down in the last century, the fact that weight is a problem for so many must be down to imbalance - either because of what we eat (most likely, since the 'modern diet' has spread worldwide) or environmental poisons.

The main thing that leads to weight gain is what we eat. If our bodies were totally in balance (and I say 'were' because, with our modern diet, most of us are clearly not) then weight control wouldn't be needed. After all, people ate much more, in terms of calories, in the past. Since our calorie intake has gone down in the last century, the fact that weight is a problem for so many must be down to imbalance - either because of what we eat (most likely, since the 'modern diet' has spread worldwide) or environmental poisons.

What we eat and the ability to digest it go hand in hand. Therefore anything impairing digestion will have a knockon effect. The link I gave provides evidence of weight gain eating late at night.

I agree that the modern diet has led to obesity (co-starring more take aways and transfats).

Can you elaborate on environmental poisons impacting on our weight.

What we eat and the ability to digest it go hand in hand. Therefore anything impairing digestion will have a knockon effect. The link I gave provides evidence of weight gain eating late at night.

I agree that the modern diet has led to obesity (co-starring more take aways and transfats).

Can you elaborate on environmental poisons impacting on our weight.

No, but it does get said. I come down on the side of starchy carbohydrates - particularly refined ones - being the culprits.
Yes, I read the links you gave. The problem is that a lot of these studies are tinkering around the edges, studying effects on people who are already out of balance. Something went wrong with our entire way of eating - before take-aways and trans fats (although these can't help). Unless the studies can answer the question why do people who have been eating traditionally not only put on weight but also increase their likelihood of cancers, diabetes, stroke, heart disease and Alzheimer's when they swap to a modern diet then they are clearly missing something. Many groups of hunter-gathers, for example, eat heavily in the evenings.

No, but it does get said. I come down on the side of starchy carbohydrates - particularly refined ones - being the culprits.
Yes, I read the links you gave. The problem is that a lot of these studies are tinkering around the edges, studying effects on people who are already out of balance. Something went wrong with our entire way of eating - before take-aways and trans fats (although these can't help). Unless the studies can answer the question why do people who have been eating traditionally not only put on weight but also increase their likelihood of cancers, diabetes, stroke, heart disease and Alzheimer's when they swap to a modern diet then they are clearly missing something. Many groups of hunter-gathers, for example, eat heavily in the evenings.

I am inclined to agree with your regarding refined carbs e.g. white flour, white rice, white sugar. Eating refined carbs leads to carb cravings. Whole grains (e.g. brown rice) has its fiber content so is much less likely to contribute to obesity (if at all!)

Well, with hunter-gathers I think you will find that they eat lightly during the day (else it might impede on their ability to run fast etc) so eating heavily at night probably counter-balances out with calorie intake i.e. it would be inaccurate to suggest that there are no consequences for such indulgence for someone in our modern society (who is likely to be much less active).

Well, with hunter-gathers I think you will find that they eat lightly during the day (else it might impede on their ability to run fast etc) so eating heavily at night probably counter-balances out with calorie intake i.e. it would be inaccurate to suggest that there are no consequences for such indulgence for someone in our modern society (who is likely to be much less active).

Actually, (and this is mostly from studies of the bushmen, but also from Australian Aborigines, the Stefansson study of the Mackenzie River Inuit and Chagnon's study of the Yanamamo) hunter gatherers tend to graze through the day. The eating at night is a social event. And they tend to be noticeably less active that most of us. It's not a hard life. At least, it wasn't until modernity hit them.

Just read a book that reminded me of this thread. Has anyone else read Terence Kealey's "Breakfast is a Dangerous Meal"? He advocates missing out breakfast altogether.

Just read a book that reminded me of this thread. Has anyone else read Terence Kealey's "Breakfast is a Dangerous Meal"? He advocates missing out breakfast altogether.

That makes no sense logically. Fuel is needed for energy - missing breakfast is like running a tank on empty.

That makes no sense logically. Fuel is needed for energy - missing breakfast is like running a tank on empty.

By 'no sense logically' do you mean 'I haven't looked into the science, but I'm going to criticise it anyway'? People don't die of starvation if they miss a meal or two. Plenty of people fast for hours/days/weeks without 'running their tank on empty'. We are not cars, we are complex creatures with bodily systems that all work by homeostasis - why would food be any different? (And, of course, the studies show that it isn't any different.) Missing breakfast eliminates the insulin spike that eating breakfast causes.

I've been thinking about trying the intermittent fasting diet "16:8" The idea is that you fast for 16 hours with an 8 hour window for meals. I'd have something at 11am, with last food/meal at 7pm. I'm mentioning this because I don't believe in the breakfast myth - have never been particularly hungry in the morning and find that eating something often makes me want to eat more when I don't really need it! Everyone is different though, I think you have to find your own 'rhythm'.

I've been thinking about trying the intermittent fasting diet "16:8" The idea is that you fast for 16 hours with an 8 hour window for meals. I'd have something at 11am, with last food/meal at 7pm. I'm mentioning this because I don't believe in the breakfast myth - have never been particularly hungry in the morning and find that eating something often makes me want to eat more when I don't really need it! Everyone is different though, I think you have to find your own 'rhythm'.

If you want to look at the science behind fasting, a good book that covers it (lots of studies referenced) is Jason Fung's The Obesity Code. It's not just about obesity. He's a specialist in the liver and concerned about the number of patients presenting with fatty liver disease and diabetes. A lot of it is about insulin resistance.

By 'no sense logically' do you mean 'I haven't looked into the science, but I'm going to criticise it anyway'? People don't die of starvation if they miss a meal or two. Plenty of people fast for hours/days/weeks without 'running their tank on empty'. We are not cars, we are complex creatures with bodily systems that all work by homeostasis - why would food be any different? (And, of course, the studies show that it isn't any different.) Missing breakfast eliminates the insulin spike that eating breakfast causes.

Why do you resort to drama? I did not suggest that anyone would die of starvation in missing a meal. I thought you knew of my history of fasting (I have mentioned it on this forum enough times).

The insulin spike is surely related to what food is consumed, e.g. cereals and/or toast with marmalade/jam would probably produce this spike....I doubt that a boiled egg with a little buttered toast would do so, i.e. representing the macronutrients in balance.

Why do you resort to drama? I did not suggest that anyone would die of starvation in missing a meal. I thought you knew of my history of fasting (I have mentioned it on this forum enough times).

The insulin spike is surely related to what food is consumed, e.g. cereals and/or toast with marmalade/jam would probably produce this spike....I doubt that a boiled egg with a little buttered toast would do so, i.e. representing the macronutrients in balance.

You haven't read much about this, have you. Not referenced stuff, anyway.

You haven't read much about this, have you. Not referenced stuff, anyway.

I have studied human biology and nutrition extensively so I know what foods are made of and how they react in the body.

If you want my post being backed, then...

Hi. I’m sorry about the delay – Monday evenings is Welsh class. Your last post came in just as I was closing down the computer.

In the study’s abstract, the researchers say: This study examined the effects of high-protein vs. high-carbohydrate breakfast meals on the metabolic and incretin responses after the breakfast and lunch meals.

Fine. And I’ll leave aside the problems inherent in having only 12 subjects in such a study. They concluded: In type 2 diabetic individuals, compared with a high-carbohydrate breakfast, the consumption of a high-protein breakfast meal attenuates the postprandial glucose response and does not magnify the response to the second meal. Insulin, C-peptide, and GIP concentrations demonstrate the second-meal phenomenon and most likely aid in keeping the glucose concentrations controlled in response to the subsequent meal.

I would not disagree with any of this. Although I wonder why more protein is seen as the only alternative to high carbs. I agree that, if you are going to eat breakfast at all, then protein/fat is better than high carbohydrate. The study is talking about diagnosed type 2 diabetics, and skipping breakfast altogether has reversed diabetes in several people.

Have you come across Dr Krista Varady, from the University of Illinois? Being a diet expert, she has done several studies aimed at finding out the best treatments for people with metabolic syndrome. She has been researching the effects of fasting for over 10 years now. She has compared the different ways of fasting and has found (by studies and by reviewing previous studies) that skipping a meal, generally breakfast but in any case at either end of sleeping, so as to extend the sleeping fast, works better than either calorie reduction or the 5:2 diet style of fasting. (see also A R Barnosky et al. (2014) Intermittant fasting vs daily calorie restrictions for type 2 diabetes prevention: a review of human findings.)

Professor Jens Christiansen (Department of medicine, University of Aarhus, Denmark) monitored the blood glucose levels of thirteen adult patients with type 2 diabetes, on days of eating breakfast and on days of not eating breakfast. They all started the day in a ‘hazardous state’, with overnight fasting levels of about 7.0 mmol/l. After breakfast, this spikes to about 10.5. It comes down within 4 hours but, while spiked, doubles the chances of heart attacks and strokes. During the rest of the day blood glucose levels remain volatile, adding further risk.

On days without breakfast, blood glucose levels fell throughout the morning. On those days they ate more for lunch and dinner. At lunch there was a rise, to about 8 mmol/l – far less dangerous.

Many of these studies indicate that this way of eating is not only better for those diagnosed with Diabetes but also its precursor (and precursor of heart disease, strokes, obesity etc.), Metabolic Syndrome. Symptoms include: insulin-resistance, abdominal obesity (waist measurement in men > 102cm. waist measurement in women> 88cm), blood pressure greater than 130/85 mm Hg, triglycerides greater than 1.7 mmol/l (150 mg/dl), an inflammatory state and a pro-blood-clotting state.

There are a lot of people with metabolic syndrome. Many more will get it as they age.

Hi. I’m sorry about the delay – Monday evenings is Welsh class. Your last post came in just as I was closing down the computer.

In the study’s abstract, the researchers say: This study examined the effects of high-protein vs. high-carbohydrate breakfast meals on the metabolic and incretin responses after the breakfast and lunch meals.

Fine. And I’ll leave aside the problems inherent in having only 12 subjects in such a study. They concluded: In type 2 diabetic individuals, compared with a high-carbohydrate breakfast, the consumption of a high-protein breakfast meal attenuates the postprandial glucose response and does not magnify the response to the second meal. Insulin, C-peptide, and GIP concentrations demonstrate the second-meal phenomenon and most likely aid in keeping the glucose concentrations controlled in response to the subsequent meal.

I would not disagree with any of this. Although I wonder why more protein is seen as the only alternative to high carbs. I agree that, if you are going to eat breakfast at all, then protein/fat is better than high carbohydrate. The study is talking about diagnosed type 2 diabetics, and skipping breakfast altogether has reversed diabetes in several people.

Have you come across Dr Krista Varady, from the University of Illinois? Being a diet expert, she has done several studies aimed at finding out the best treatments for people with metabolic syndrome. She has been researching the effects of fasting for over 10 years now. She has compared the different ways of fasting and has found (by studies and by reviewing previous studies) that skipping a meal, generally breakfast but in any case at either end of sleeping, so as to extend the sleeping fast, works better than either calorie reduction or the 5:2 diet style of fasting. (see also A R Barnosky et al. (2014) Intermittant fasting vs daily calorie restrictions for type 2 diabetes prevention: a review of human findings.)

Professor Jens Christiansen (Department of medicine, University of Aarhus, Denmark) monitored the blood glucose levels of thirteen adult patients with type 2 diabetes, on days of eating breakfast and on days of not eating breakfast. They all started the day in a ‘hazardous state’, with overnight fasting levels of about 7.0 mmol/l. After breakfast, this spikes to about 10.5. It comes down within 4 hours but, while spiked, doubles the chances of heart attacks and strokes. During the rest of the day blood glucose levels remain volatile, adding further risk.

On days without breakfast, blood glucose levels fell throughout the morning. On those days they ate more for lunch and dinner. At lunch there was a rise, to about 8 mmol/l – far less dangerous.

Many of these studies indicate that this way of eating is not only better for those diagnosed with Diabetes but also its precursor (and precursor of heart disease, strokes, obesity etc.), Metabolic Syndrome. Symptoms include: insulin-resistance, abdominal obesity (waist measurement in men > 102cm. waist measurement in women> 88cm), blood pressure greater than 130/85 mm Hg, triglycerides greater than 1.7 mmol/l (150 mg/dl), an inflammatory state and a pro-blood-clotting state.

There are a lot of people with metabolic syndrome. Many more will get it as they age.

Ah well, context is everything i.e. when you originally mentioned avoiding breakfast because of the insulin spike you omitted to say it was about those with diabetes. I thought as much though! I tend to eat a balanced breakfast, i.e. co-starring protein (egg) so I wanted to show how eating breakfast does not have to involve this insulin spike.

Since this thread is about breakfast ideas...I recently made a delicious/tasty discovery today. I had chorizo scrambled eggs! Wonderful!

Ah well, context is everything i.e. when you originally mentioned avoiding breakfast because of the insulin spike you omitted to say it was about those with diabetes. I thought as much though! I tend to eat a balanced breakfast, i.e. co-starring protein (egg) so I wanted to show how eating breakfast does not have to involve this insulin spike.

I talked about diabetes because that was what the study you linked to was about. Eating breakfast in healthy subjects also causes an insulin spike. This, of course, is not as dangerous as in diabetics - since, if it were, they would not be healthy.

I expanded to Metabolic Syndrome because that covers 40% at least (a lot is undiagnosed) of white Americans. By the end of their lives over two thirds will have it. Mexican-Americans are in a worse state - over 75% aged 60 or over have it.

Anyone who has visceral fat - which can occur without the subject being overweight - either has it or is in danger of it.

5% of people with high blood pressure have it from an underlying disease, usually renal. The other 95% are either in imminent danger of Metabolic Syndrome or already have it.. And some 30 to 45% of Europeans and Americans have high blood pressure (although these figures might be out of date since, every now and again the 'safe limit' is changed).

Add in those who are overweight and we have a situation that has been called a pandemic. Can you say for certain that you don't fall into the danger zone?

This way of eating seems just about the best way not only to treat Metabolic Syndrome, but also to prevent it.

Since this thread is about breakfast ideas...I recently made a delicious/tasty discovery today. I had chorizo scrambled eggs! Wonderful!

Indeed, wonderful. Although, as you probably could guess, I'd have it for lunch.

every morning i stop at McDonald and get the 2 for 3 egg and a medium 1 banana shake

two eggs omelet with brown bread and a glass of juice

The healthiest way to live is to eat no breakfast at all. It's how our bodies are designed to function optimally. When you eat breakfast, which usually involves some form of carbs, an insulin secretion is triggered which leads to fat storage. Instead, by fasting in the morning and drinking only water your digestive health is aided greatly and your body will feed on your fat stores instead. You'll also avoid that mid day slump and find that once you adjust to it you're much more alert and energetic. I dropped so much body fat doing this it's incredible. Skip breakfast!

Breakfast for champions I heard was a beer! Just joking..lol.

Coffee with double cream.

I like that hehe

I like that hehe

Me too..especially the double cream...

Me too..especially the double cream...

ohh yesss! That is the best part

ohh yesss! That is the best part

Beer at a great pub after celebrating the night before..hopefully with friends! Lol