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I am following a version of "Adams diet" because it is the most simple way for me to control my diet while working. I work many 10-14 hour days as hotel management.
I was reading alot on the web last night and I was on another fitness site where the people where preaching absolutely no fat in your first meal of the day. Why is this?
I have had oatmeal and whey protien w/ water for breakfast the past 2 mornings. Any other suggestions? I read both posts on "Adams diet" and didnt find much. Thanks guys.
Originally posted by galya: I guess it is because most people's first meal includes carbs and protein only. When you eat carbs you can't include fat. Hope that clears it.
Why cant you include fat? Im just wondering if I should always put eggs off until my mid morning meal and just stick with my quick oatmeal and shake breakfast.
John Berardi (www.johnberardi.com) states on his site that you should split up your meals to be protein and carb (P+C) or protein and fat (P+F). Look for his Massive Eating articles on that site for his reasoning.
That said, I don't know why you wouldn't have a P+F meal in the morning, unless you are working out in the morning. If you follow Berardi's reasoning you would only have P+C meals around your workout. Carbs before, during and after the workout are important for muscle growth. The rest of the day would be P+F.
I usually have eggs (1 or 2 whole eggs and 4 egg whites) for breakfast every day.
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Originally posted by Ken:
I have had oatmeal and whey protien w/ water for breakfast the past 2 mornings. Any other suggestions? I read both posts on "Adams diet" and didnt find much. Thanks guys.
thats a great breakfast you have right there mate...another option would be scrambled egg whites with 1 or two yolks thrown in on whole wheat toast...
but oats and whey is the best IMO [img]smile.gif[/img]
quote:Originally posted by booze:
another option would be scrambled egg whites with 1 or two yolks thrown in on whole wheat toast...
Egg yolk, raw, 1 large 2.78g
Egg white, raw, 1 large 3.51g
I'd actually have 1 whole egg with 2 added whites from Simply Egg Whites [/QB][/quote]well its all up to the individual. personally i have 6 egg whites plus 2 whole eggs...depends on your calorie requirements [img]smile.gif[/img]
another option would be scrambled egg whites with 1 or two yolks thrown in on whole wheat toast...
MY ERROR!!! changing lines, I skipped a word and read that "another option would be scrambled eggs with 1 or two yolks thrown in " I didn't understand why have more yolks than whites!! sorry!
quote: another option would be scrambled egg whites with 1 or two yolks thrown in on whole wheat toast...
MY ERROR!!! changing lines, I skipped a word and read that "another option would be scrambled eggs with 1 or two yolks thrown in " I didn't understand why have more yolks than whites!! sorry! [/quote]hehehe its all good [img]smile.gif[/img]
Lonnie Lowery also has some ideas about why minimizing fat in the AM might help. From temporal nutrition
Quote:
Q: How strict should I follow AM carbs and PM fats?
A: Strictness is up to the individual and his/her results and ability to comply. For starters, just putting the preponderance of (low-glycemic) carbs earlier in the day — and say, limiting them after lunchtime — may be advantageous. And it's a more moderate and behaviorally sane alternative to very low carbohydrate diets.
On my three or four non-exercise days each week, I personally keep it down to about 50g CHO (50 grams of carbohydrates) between my afternoon snack, dinner, and supper and have no problems. This gives me a good feeling, but carb intake isn't zero. This way, a lower-carb intake is do-able, even in our grain-based world. In fact, I tend to eat nuts and vegetables instead of bread and pasta nowadays.
Let's face it, moderate carbohydrate reduction for one evening — knowing full-well that tomorrow morning will bring some low-glycemic-index carbs — is a far cry from jonesing for carbs all week. Carb jonesing is what's common on a typical low-carb diet and it results in potential overcompensation on a weekend (or simply falling off the wagon). Remember, we must think "long haul habits" not "diets" per se.
Regarding dietary fat, we know we need about 25-35% of kcal from fat, or about 80-110g daily for a male. We need it to maintain Testosterone levels, proper fat "burning," certain beneficial nutraceutical effects, etc. When we limit AM fats, we still need a time block in which to consume them. PM hours are what's left.
So, suggesting a reasonable intake of afternoon/evening fats (say, 30 grams per meal) is mostly just a method for reducing their negative effects on earlier (normally beneficial) carbohydrate metabolism while gaining the benefits of those 80-110g per day.
Why don't we care as much at night? Because carb metabolism is pretty lousy in the evening anyway according to multiple published studies, as we explored in the original Temporal Nutrition article. It's science, not just me. In fact, here's a quote:
Early work reported decreasing glucose tolerance in the evening and at night with evidence for insulin resistance at night. Subsequently an endogenous circadian component was described for glucose and insulin. Plasma triacylglycerol (TAG), the major lipid component of dietary fat circulating after a meal, also appears to be influenced by both the circadian clock and sleep time with higher levels during biological night.
— Morgan, L., et al., Chronobiol Int 2003; 20(5): 795-808.
Of course, one could take a more severe approach and simply attempt to eliminate all non-exercise-related carbs (relying on P+F meals), but then many of us are back to staring at stale saltine crackers as if they were glorious, golden sticky buns.
So, to recap, consuming dozens of grams of fat in the morning interferes with glucose tolerance for much of the day. (And there's more to it than that, beyond the scope of this Q and A.) I wouldn't recommend it and neither do large healthcare authorities.
If full, glycogen-replete muscles sound good to you (and they should), the morning hours are a big addition to the traditional post-workout period. Avoiding carbohydrate before lunchtime, while consuming glycogen-meddling fat is risky. We just can't exercise constantly to compensate for this problem every single day without risking overtraining.
The effects of heavy morning fatty meals are troubling to me, considering that about 20 percent of Americans are already experiencing syndrome X (i.e. metabolic syndrome: glucose intolerance with excess body fat, higher heart disease risk, etc.) So, keeping fats down to about 10 grams per meal, for breakfast and second breakfast, is usually achievable.
Lunch is pivotal. It could include a little more, perhaps 15-20 grams of fat, as your carbohydrate intake is reduced somewhat. (See, mixed meals aren't evil.) Or it could be entirely low-carb or entirely low-fat for those who want to cut either of these back even harder.
One note, however: circulating fats are normally higher in the evening and the triglyceride (TAG) response to a meal is indeed higher at this time. Hence, 30g of fat at an early dinner and again at supper should be plenty. (We did consume some morning fat by default and that's okay, even helpful.) We don't want to worsen cardiovascular risk with very large PM meals and resulting TAG concentrations, just as we don't want them to mess with our carbohydrate handling earlier in the day.
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