The Meat and Nuts Breakfast:
When I first heard and read about this diet I thought wow this is my kind of diet, I love eating meat and I love eating nuts, so this meat and nuts breakfast seemed a perfect fit. The first thing you put into your month in the morning dictates all the neuotransmitters for the whole day. When you wake up your body is in full fat burning metabolic state after fasting during your sleep, so what ever you put into your mouth first will have an effect on how your body responds later on.
Why the Meat and Nuts Breakfast Improves Body Comp and Brain Performance
Since I was a kid I was always told breakfast is the most important meal of the day, but since I generally skip breakfast during my intermittent fasting program I like to just call it my first meal of the day. The first meal of the day is the most important meal of the day… The meat and nuts breakfast raises both dopamine and acetyl-choline, the two most important neurotransmitters for ultimate focus and energy. If you are an athlete or businessman/woman that needs to be alert then this is crucial to your performance.
Why you should avoid carbs for breakfast
When you eat carbohydrates you spike your insulin levels.Carbohydrates are what cause blood sugar to rise. When you eat carbs, they are broken down into simple sugars. As your blood sugar levels rise, your pancreas releases a hormone called insulin, which prompts your cells to absorb sugar from the blood. This causes your blood sugar levels to drop. Foods high in carbohydrates have a bigger immediate impact on your blood sugar levels than proteins or fats. The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time.
Meat and Nuts breakfast works perfectly with carb backloading. By saving your carbs for later in the day you’ll dramatically increase your body’s glucose tolerance. My personal recommendation would be to stack your carbs at night after your workout. Providing you train hard, you’ll have depleted muscle glycogen enough to leave your muscles perfectly primed for more efficiently glucose use, rather than storing it as fat.
Meat and Nuts Breakfast Sample Meal Plans
Here is a sample 7 day rotation of the meat/nuts breakfast. In order to keep your body in a fat burning state you cannot add anything else in terms of food or drinks. If you want a tea or coffee it has to have no milk and sugar. No juices are allowed as they contain sugars and carbs.
Meat and Nuts Breakfast Day 1
• 1 fillet / rump steak
• 1 handful of Almonds / Avocado
Meat and Nuts Breakfast Day 2
• 1 large Ostrich steak
• 1 handful of cashew nuts
Meat and Nuts Breakfast Day 3
• 1-2 Lean turkey steaks
• 1 handful of macadamias
Meat and Nuts Breakfast Day 4
• 1-2 lean ground beef patties
• 1 handful of brazil nuts / Avocado
Meat and Nuts Breakfast Day 5
• 1-2 chicken breasts
• 1 handful of hazelnuts
Meat and Nuts Breakfast Day 6
• 1-2 Buffalo meat patties
• 1 handful of pistachios
Meat and Nuts Breakfast Day 7
• 1-2 Ostrich meat patties
• 1 handful of walnuts
The reason I took a liking to this system, apart from loving meat is that it keeps cortisol levels low in most people and for me it has worked wonders. I can generally notice a big difference in my performance and ability to focus within a week of sticking to this diet. Another reason I like this is that is easy to hit my daily protein macros as I will usually add eggs and or avocados to my breakfast as as well.
When I am travelling it is very easy to mix up my breakfasts, if I cannot simply choose steak and eggs, I will have salmon and eggs / omelette. See the images on the right with how I structure my breakfasts, if I cannot get steak on the basic buffet I will just have protein and fats which consists of eggs and nuts or eggs and Avo. Majority of decent hotels now days will also have a selection of nuts which most people seems to add to their cereals….which I definitely do not recommend but that is a whole new blog post.
Poliquin also has suggestions for people who are allergic to nuts, to include low glycemic and low fructose fruits such as blackberries, apricots, and grapefruits.