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—————- The next find out more meeting for our March programme is on Tuesday 23rd February which is in [cntdwn todate=”1 September 2020 23:59″ timeoff=”0″ showhours=”0″ showmins=”0″ pretext=””] Check myrise.co.uk/briefing-meeting to find out more, see what the meeting involves and, potentially, take that next step to transforming your life and body 🙂
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Have you ever heard the expression:
“Breakfast like a king, lunch like a price, dinner like a pauper”?
Often said by FitPros who are advising you eat more (or some) breakfast.
Loads probably.
Make it your biggest meal of the day they say.
“Stoke that fat burning fire” (whatever that means?).
“Kick-start your metabolism” (ditto).
Thing is though……………
You never see a fat pauper.
Or, perhaps more relevantly, eating like a king didn’t work out for Henry.
Breakfast is a regular source of confusion.
We get that.
But ultimately, it’s just a meal.
The first food of the day.
The breaking of the fast.
You can’t really ‘skip’ (or ‘not have’) it.
Unless you never eat again.
Don’t have meal at home before work but then have cake and / or biscuits mid morning?
Then you had cake and / or biscuits for breakfast.
All the large, trusted, published, peer reviewed quality research shows it’s the (average) total for the day (or week or month) that’s key.
Had in one meal or across six (or more).
Had just in what we might consider ‘meals’ or with what we’d call ‘snacks’ as well.
When ‘energy matched’ there is, at best, minuscule (if any) differences.
I personally like a good breakfast.
I feel it sets me up for the day and I can perform better physically and mentally.
I then have smaller lunch as that’s usually more convenient as I’m out and about.
And a bigger tea.
Tea is, perhaps, more often, the meal that’s a little less in our control.
If we’ve had breakfast like a king, lunch like a prince and are then presented with tea like a king, we’re in trouble.
Breakfast and lunch like a pauper and tea like a king would’ve been fine.
If you don’t have what you would think of as breakfast and feel fine and hit an average maintenance or deficit (as applicable), that’s cool.
Just adding in an extra meal will, if nothing else changes, increase calories.
And create a surplus (or reduce a deficit).
If you find that going without “breakfast” causes you to snack excessively…………
You may find having it stops that.
Or reduces it.
Particularly if there’s plenty of protein and a reasonable volume for the total calories (calorie sparse fillers for the win!).
If (for example) a 300 calorie breakfast allows you to reduce snacking by 500 calories, you’re on to a winner.
Ultimately, it’s about finding the path that works for you (check myrise.co.uk/briefing-meeting if you like the sound of that as an approach, rather than “being told what to eat” and quickly finding that a pain and it all falling apart).
Be in a genuine calorie deficit (or maintenance) on average.
Maybe look to get enough protein once you’ve done the last step, but not at the expense of said step.
Beyond that, do it how work best for you.
Logistical or preferential.
Breakfast like a king can be part of that.
But also remember that “you never see a fat pauper”.
Much love,
Jon ‘Richard The Lionheart’s brother’ Hall
