The breakfast rules may have been rewritten, but that doesn't mean the goal of breakfast has changed.
Even if the breakfast is not the most important meal of the day (science suggests that no meal is more valuable than another), breakfast eaters tend to reap the best benefits by choosing a large breakfast that makes you crave less for lunch, limits snacks and gives you fuel for hours.
While eggs are a popular staple (and for good reason, they're loaded with protein and fat) and the staple of a hearty breakfast, you can enhance any meal with eggs to help keep you full longer - like our hearty egg pan.
If you want to turn your breakfast - or any meal - into a food combination that makes it easier for you to follow your diet, we've provided a simple regimen that will increase fullness, satisfaction, and flavor so that you have an easier to achieve your goals.
How to kill your appetite
There are many factors that can make you hungry that have nothing to do with the foods you eat. For example, sleep deprivation is one of the main causes of hunger.
Research published in the Journal of Clinical Endocrinology and Metabolism found that sleeping less than six hours triggers the area of your brain that increases your need for food while lowering leptin and boosting ghrelin.
The more ghrelin you produce, the more you stimulate hunger while reducing the number of calories you burn (your metabolism) and increasing the amount of fat you store. In other words, you need to control leptin and ghrelin to be successful in losing weight, but sleep deprivation makes that almost impossible.
And if all that wasn't enough, research published in Psychoneuroendocrinology found that sleep deprivation forced you to select larger portions of all foods, further increasing the likelihood of weight gain.
Translation: If you want to kill your hunger, start by getting at least 6 hours of sleep per night, but (ideally) you will get at least 7.5 hours of rest per night.
When it comes to specific foods and feeling full, not all calories are created equal. Certain foods increase satiety or the feeling of fullness. In particular, if you want to feel fuller for longer (or, in this case, a breakfast that will keep you full for hours) and keep it simple, build a meal around 3 things:
- Foods that retain water
The protein is the most nourishing macronutrients, compared to carbohydrates or fats.
Fiber helps control hunger by slowing down the process by which food passes through your stomach and speeds up digestion, and this combo helps you stay satisfied longer.
Drinking water helps with appetite and thn enjoy foods that retain water It has been shown to help reduce the amount of food you eat.
Which foods are the best for controlling hunger?
Because satiety determines your hunger and your feeling of fullness, the satiety index was created to help you measure how satisfied you are with a meal.
It's an easy way to find out if the foods you eat are doing the job you want, which is mainly stepping away from the snack drawer at work.
Foods that have a score above 100 are considered more filling, and those with less than 100 can leave you working for seconds or thirds on your meal.
The most effective foods to keep you full include:
- Legumes / beans
As an added benefit, Studies show that spicy foods can also help suppress hunger.
Eat any of these foods and you are more likely to be full for longer. Combine several of these foods and you have the perfect recipe for energy, satisfaction, and elimination of hunger.
The best egg breakfast to keep you full (longer)
We couldn't squeeze all the ingredients, but this breakfast has been approved by hundreds of online coaching clients, and that's exactly what you can eat to fill you up and get you through the day.
This healthy egg breakfast recipe features 6 of the highest satiety foods and adds a touch of spice (if you like it) to help keep your hunger at bay.
If you try this recipe, be sure to leave your thoughts in the comments below!
- 3 slices of bacon, not dried and nitrate free
- 6 pasture eggs
- ¾ cup of egg whites
- 1 large sweet potato, cubed
- ½ cup onion, diced
- 20 Brussels sprouts, quarters
- ¼ cup of grated Parmigiano-Reggiano
- 1/4 cup lentils
- Hot sauce (optional)
- Slice bacon into ½ ”thick mini slices. Add them to a large sauté pan or cast iron skillet over medium heat. Cook 5 to 7 minutes, the bacon should be half cooked. Drain half of the fat from the pan.
- Add the chopped onion and lentils. Cook for about 2-3 minutes until softened, then add the sweet potato and Brussels sprouts. Keep the skin on the potato; this is where a lot of the nutrients are. No need to stalk the Brussels sprouts, just a quarter. Try to make sure everything is roughly the same size so that they cook evenly.
- Increase the temperature to medium-high heat and cook for 15 minutes, stirring every 2 to 3 minutes. You want the edges to turn golden, so don't stir constantly. After 15 minutes, cover and cook for another 2 to 3 minutes. This basically cooks the vegetables for the last few minutes.
- Bro-hack tip: add the eggs, egg whites and Parmigiano-Reggiano in a blender. Yes, that mug of protein shaker with the whisk ball in it. Shake it like a dry weight (the new Polaroid image) and pour it over the vegetables.
- Season with salt and pepper and scramble the eggs. Serve with hot sauce for an extra kick! Makes 2 large portions.
Nutritional information and macros
Dietary information: Paleo, gluten free, nut free
Macros per serving
- 424 calories
- 21g of fat
- 31g of carbohydrates
- 36g of protein
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Coming up with your perfect bodybuilding workout program and diet to match can seem like quite the process. You have to plan how many days a week you’re going to workout, what exercises you will include in your program, how long your rest periods will be, how many reps you should perform for each exercise, and on and on it goes.
Many individuals do tend to feel slightly overwhelmed with the amount of information available out there as to what works ’best’, and therefore take more time than they should to even get going.
The sooner you can get into the gym and start actually pushing the weights, the sooner you will start building muscle and seeing your body transform into your ideal
physique. That said, you obviously do need to make sure you are following some sound strategies so that the workouts you are doing will help you build muscle. If you pay heed to these rules, chances are you are going to be on the way to success as long as you also are sure that the alimentation part of the equation is included as well.
The first bodybuilding tip that will make the solo biggest difference on your rate of muscle gain is whether you are able to consecutively add more weight to the bar.
It’s not going to matter how many fancy principles you use, if you aren’t increasing the sheer amount you are lifting over a few months of time, you aren’t building muscle as quickly as you should be.
The number one priority of any muscle gaining bodybuilding workout program should be lifting heavier and heavier weights.
When you get ’stuck’ and aren’t able to bump the weight up higher, that’s when you start tinkering with other strategies such as drop sets, supersets, etc., as a means to help increase the body’s potential, so that in a few more weeks, you can bump it up to the next weight level.
All those fancy protocols will definitely have an advantage down the road once you’ve attained a level of musculature you’re satisfied with, but until that point, you should use them intermittently when you’re unable to lift heavier.
The deuxième bodybuilding tip to pay attention to is the rule on failure. Some people believe that lifting to failure each and every solo set is the best way to build muscle. They think that in order to get a bourrinage to grow, you have to fully exhaust it.
While it is true that you have to push the muscles past their comfort level in order to see progress, you can run into a number of problems when you’re lifting to failure each and every set.
The first major venant is central nervous system fatigue. Workout programs designed to go to failure each and every time will be very draining on the CNS.
After a few weeks of such a program, it’s highly likely that you’ll find the CNS is so exhausted that you can’t even lift the weight you used to for the required number of reps little own increase it upwards.
The second problem with going to failure is that if you do this on the first exercise out in the workout, you’re not going to have much for a deuxième, third, and fourth exercise after that.
Since you should be doing at least a couple of different exercises in each workout you do, this becomes very difficult to accomplish.
Instead, aim to go one to two reps bermuda of failure. This will still get you pushing your body hard and sérieux at the intensity level needed to build force, but it won’t completely destroy you so that you have to end that workout prematurely and take a day or two off just to recoup.
Bodybuilding tip number three is to focus on compound exercises. You only have a limited amount of time you can spend in the gym each day due to both time and recovery restraints so if you waste this time on exercises that only work one or two smaller force groups, you aren’t exactly maximizing your potential.
Instead follow the rule that for 80% of your workout you’ll only perform exercises that work at least two muscle groups.
The shoulder press, for example, will work the shoulders and the triceps. The squat will work the quads and the hamstrings. The bench press will work the shoulders, chest, and the triceps ( even the biceps to a very small degree ).
On the other hand, the barbell curl will only work the biceps, triceps pushdowns will only work the triceps, and leg curls will only work the hamstrings.
All of those exercises aren’t really giving you the best results-to-energy invested trade-off, so it’s best you keep them limited.
What’s more is that compound lifts you’ll typically be able to lift more weight with, and since you read the first tip in this article, you know that’s paramount to success.