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Originally Posted by Wittstock
Start eating breakfast, dinner should be your lightest meal, it will speed your metabolism up.
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could not be more wrong. breakfast is retarded. and should be eliminated entirely. Post workout should be your largest meal and theres nothing wrong with eating before bed.
http://articles.elitefts.com/nutriti...t-2-breakfast/
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Here’s a brief synopsis of hormonal-happenings around 7 AM for the average person. Cortisol levels elevate naturally through the night1-9 and peak2, 9-14. Uh oh, cortisol is catabolic and without food, the body’s going to start eating all that hard-earned muscle, right? Wrong. Catabolic only describes the process of something being broken down for energy. Cortisol, when acting without elevated insulin levels and in a natural manner — so without being constantly elevated like during chronic stress — triggers the breakdown of triglycerides into free-fatty acids (FFAs) for metabolization and triggers lipolysis1, 2, 14-28. Cortisol, in the morning, accelerates fat burning.
Ghrelin, the main hunger-control hormone32, is released in a pulsatile manner through the night with a peak occurring upon waking29-31, which incites hunger. Ghrelin not only causes hunger, but also potently stimulates growth hormone release33-44. As growth hormone levels raise the body releases more fat to be burned as fuel45-49 and decreases the destruction of protein for use as fuel50. Growth hormone levels peak roughly two hours after waking without breakfast51.
Every day the body starts as a fat-burning furnace. Even during exercise, without eating breakfast, the body burns far higher levels of fat than normal52, 53 and causes up regulation of the enzymes necessary to burn fat, allowing fat to be metabolized faster54.
Now contrast with what happens as soon as you eat breakfast, one that contains around 30 grams or more of carbs. As is well known, insulin levels raise with the rise in blood sugar, kick-starting a downward spiral: the early-morning release of insulin reduces fat burning for the entire rest of the day55; while cortisol levels remain high, the insulin release causes new empty fat cells to be created56-64; and the insulin lowers levels of ghrelin and growth hormone29-31, 51.
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give your body a huge insulin spike after a period of complete inactivity. your body is actually in a state of lipolysis (fat burning) in the early morning hours. couple that with the fact that most people don't have time for breakfast so instead of eating something even remotely nutritious they have a bunch of processed simple carbohydrates like cereal, doughnuts, bagels, coffee with sugar, and at best a piece of fruit/fruit juice loaded with carbs. then these same peopel take the yolks out of their eggs because they think the cholesterol is and fat is bad for them. Then the kicker is, anyone who is trying to eat at a caloric deficit has now had their biggest meal first thing in the morning leaving only a small number of calories to proportion for the rest of the day making you feel frustrated and forcing. this also leaves you turning down social situations in which food will be served, or just simply going over your calorie restrictions for the day
simply put, if you want to burn fat, you should aim to eat approximately 500 calories less than your total daily energy expenditure. This is your base metabolic rate (the # of calories burnt just by being alive and breathing/existing) + any calories burnt from your activities throughout the day.
if you're looking to cut body fat there are a number of different 'diets'/eating schedules/strategies to consider/combine, but if fat loss is the goal, they all have some things in common with how you'll implement them. carbohydrates would be the smallest portion of your macronutrient intake and you will be consuming about 500 calories per day fewer than you burn. trying to shoot for huge caloric deficits just leaves you burning muscle and slowing your metabolism further. 1lb of fat is 3500 calories. 500 a day deficit=1lb a week give or take. its not complicated
so those diets/eating schedules. google these
1. intermittent fasting
http://www.leangains.com/2010/04/leangains-guide.html
2. Ketogenic diets - google but pretty simply is a high fat high protein very low carb diet. fat is your friend. don't be fooled by mainstream bullshit nutrition/bro science. fat doesn't make you fat, excess carbohydrates that can't be used to restore muscle glycogen raise cholesterol in the blood as and eventually become stored as fat. eat egg yolks etc.
3. Carb back loading - google this as well but this basically involves having all of your carbs during a post workout/exertion period.
as far as exercise is concerned, a weight training program is going to help you maintain lower body fat than anything else. if you want to do cardio walking and interval training are your best bets. Never jog. its retarded for many reasons which i can go into further.
but yea most people out there trying to lose weight are being told to eat breakfast to 'kick start' their metabolism its complete bullshit. humans have always been nocturnal eaters. your body heals/rests/repairs itself at night. provide it with nutrients and you will wake up feeling refreshed instead of feeling like shit and getting a quick fix of 'energy' from a doughnut. and the whole 'several small meals throughout the day' is a crock of shit too. Eat later in the day, preferably have most of your calories after a period of exercise/activity. if you eat them almost entirely in one meal great, if you need to split it up thats fine too. use this calculator to help figure out how many calories you need and how much of each macronutrient group you should be eating.
mainstream nutrition/diet advice/bro science is so ass backwards it hurts my brain. someone wants to lose weight, people tell them to eat throughout the entire day. Yep, thats a great way to control your caloric intake... eat constantly, seems legit.
all these breakfast eaters then love to talk about what pre-workout supplement they need to take before working out... because you know... they have so much energy from breakfast that they need some bullshit stimulants to get them through their workout of half reps and isolation exercises.