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Benefits of the

meat & nut breakfast


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Breakfast is the most important meal of the day

Breakfast is the most important meal of the day. Yet, it is amazing how many people skip this essential meal
and grab a coffee instead. Lets discover why this is a bad idea.

Eating breakfast ensures you are starting the day with a good foundation. After you have just been asleep and
youve been fasting for 8+ hours, your body is low on nutrients such as protein. Protein is required not only for
maintaining and increasing lean muscle mass, but also for keeping blood sugar levels stable throughout the
day and preventing insulin production. Insulin promotes fat storage.

Protein will also help you stay full longer, preventing you to reach for extra snacks full of calories.

Out of all the nutrients, protein and fats have the highest satiety rating, meaning they will help you feel full and
satisfied. Consuming sufficient amount of protein and healthy fats early on the day can ensure that you stay full
until your next meal, maintain fast metabolic rate and fuel your muscles throughout the day.

So what makes the perfect breakfast?


Good quality protein and healthy fats!

The meat and nut breaky is the breakfast of champions. Its where the magic happens. This breaky has become
mainstream in the fitness industry in the last few years. The reason being is that this combination is your very
best option if you want to see results FAST.

The key is to have protein and healthy fats, such as nuts, seeds, avocado or eggs, salmon, chicken, turkey or
better yet red meat.

Whats the secret?

The meat and nut breaky contains good quality protein and healthy fats. Therefore, it creates a gradual blood
sugar increase, as opposed to sugary breakfast cereals or toast. While these carbohydrate-loaded meals may
give you an immediate boots, due to the lack of protein the energy surge is short-lived. Also glucose, which
is what carbs turn into by the body after you eat them can block the cells that keep you awake and energized
according to leading strength coach Charles Poliquin.

However, when you consume a healthy fat and protein combined meal, you will find that you are a lot more
satisfied, you have more energy throughout the day and you will start to burn body fat at a rapid rate.

Dont let it discourage you that your breakfast plate looks like most peoples dinner plate. When you start
seeing the amazing results and benefits, soon you wont even care.
The benefits include:

Rapid fat loss

Leaner body

more stable energy levels

fewer cravings

insulin management

increased protein synthesis

higher satiety

mental focus

The choices

Lean Beef mince + Almonds or 1 tbsp almond butter

Breakfast egg muffins with mince

Bacon and egg cups

Eggs (2 full eggs + 1-2 egg whites) + Avocado

Eye fillet + cashew nuts

Turkey burger + almonds

Kangaroo meatballs + coconut oil + blueberries dusted with cinnamon

Kangaroo burger + macadamias + blackberries

Cinnamon chicken thigh + pistachios + blueberries

Lamb + Brazil nuts

Chicken + 1 tbsp cashew butter + raspberries

Chicken + macadamia nuts

Prawns + Eggs + Avocado

Lamb + Eggs (Lamb frittata) + side of berries

Lean turkey mince with veggies and Pine nuts

There are heaps of choices, so get creative! Of course you are welcome to add leafy green vegetables to any of
these combinations to increase fibre intake. We recommend that you even add cupful of berries to boost your
antioxidant intake.

Antioxidants are substances that can protect your cells against the effects of free radicals. Free radicals are the
molecules produced when your body breaks down food or is exposed to environmental pollutants. These free
radicals play a role in premature ageing, heart disease, cancer and other diseases.
IMPORTANT NOTE: Always vary your protein sources. Eating the same food every single day can lead to food
allergies or intolerance.

HOT TIP: For greater absorption, it is best to combine your protein sources within each meal.

For example:

Eggs & salmon

Beef mince and eggs

Chicken & Shrimp

FAQ: You may be wondering if a protein shake with nuts would be a good substitute? Unfortunately no. Whole foods
are always preferred due to the higher nutrient content and higher satiety rating.

If you are still hesitant do yourself a favour and try this breakfast for two weeks. You might be pleasantly surprised!

You can read more about the benefits here:

http://www.poliquingroup.com/Tips/tabid/130/entryid/1455/Tip-406-Eat-A-High-Protein-Low-Carb-Breakfast-for-
Weight-Loss-Lifestyle-Tips-for-A-Better-Body-Composition.aspx

http://www.poliquingroup.com/Tips/tabid/130/EntryId/720/Ten-Things-I-Do-To-Stay-Healthy-and-Fit.aspx

http://www.lifestylebypoliquin.com/Lifestyle/Nutrition/697/Eat_Protein_for_Breakfast_to_Stay_Alert_Throughout_
the_Day.aspx

Kong, A., Beresford, S., et al. Self-Monitoring and Eating-Related Behaviors Are Associated with 12-Month
Weight Loss in Postmenopausal Overweight-to-Obese Women. Journal of the Academy of Nutrition and
Dietetics. 2012. Published Ahead of Print.