A low-carbohydrate breakfast is best for fat-loss

Does the first thing we reach for in the morning really matter when it comes to fat loss? What if our total daily calories are in check?

Let’s begin with the first question—yes, it matters, but to be honest, what’s actually more important is how much you’ve slept. While we’re asleep, we’re in a state of fasting. Our bodies are work through their readily available energy (sugar) first, and then they move on to our stored energy (fat). For most of us, this whole process takes between 6–8 hours (depending on your insulin sensitivity), meaning you’re probably just beginning to tap into stored fat as you’re waking up. 
 
Now, let’s look at the second question—a calorie from sugar is not the same as a calorie from protein or fat, as it elicits a completely different response from the body. Because our bodies use carbohydrates (sugar) first, your sugar-rich smoothie is actually a bad idea, even though it’s a go-to for most people trying to improve their health and weight. That’s why intermittent fasting and lower-carbohydrate diets are so effective at reducing weight and body fat and reversing many health complications associated with increased fat mass.

This is completely different, however, if you’re under-slept. When we’re deprived of a decent night’s sleep, as so many of us are, our ability to use our readily available energy while we’re sleeping is impaired, meaning the process is less effective and the calories take longer to clear.
 
And it gets worse, as your insulin (the storage hormone) is also affected by a poor night’s sleep, so when you chug your smoothie, the new sugar is added to a system that is too preoccupied to handle it. creating a pre-diabetic environment in your body.
 
Want to get better results? Try swapping out your smoothie or granola bar and orange juice for some eggs, avocado or salmon, or simply fast a little longer during the morning hours before grabbing a low-carb lunch. It’s a simple switch that so many people fail to make, but you won’t believe the results once you do.
 
One of my clients used to religiously eat porridge with honey and fruit for breakfast before he started working with me. Initially, I couldn’t get him to stop, so I had him mix in some protein powder to help him manage his mid-morning cravings (increased satiety[1]). Then, I had him try three eggs with a slice of whole wheat bread. Not only has he decreased his body fat, but he’s noticeably sharper during our mid-morning sessions and rarely has any cravings before lunch.
 
For those of you who fast, I’d highly suggest using this advice for your first meal of the day. You can thank me later.
 
You can thank me later.

I’d love to know what you think.
 
Speak soon,
 
JC.

[1] https://academic.oup.com/ajcn/article/87/5/1558S/4650426