SEPTEMBER 2018 The Breakfast Club CHALLENGE · The Breakfast Club CHALLENGE SEPTEMBER 2018 WEEKDAY...

Does Eating Breakfast Help You

Lose Weight?

THE WRAP

Top 5Breakfast RECIPES

for Weight Loss

The Breakfast Club

CHALLENGE

SEPTEMBER 2018

WEEKDAY WEIGHT LOSS

OPINIONShould You

Eat Breakfast Like a King?

https://fitfolk.com/weekday-weight-loss-join/

I ADORE BREAKFAST!

JOIN WEEKDAY WEIGHT LOSS HERE

But does breakfast help you lose weight? Or would you be better off skipping it? And If you are going to eat breakfast, what on earth should you be eating? And finally, if you’re in the breakfast club, should you eat like a king or like a pauper?

These are the questions we are aiming to an-swer in our Breakfast Club Challenge during September 2018, because getting breakfast right is a huge part of the weight loss puzzle.

I’ll be following up each of these topics with Friday videos in September 2018!!

So let’s go searching for your best breakfast for weight loss!!!

Lindsay x

I adore breakfast! I could eat breakfast foods for breakfast, lunch and dinner. SEPTEMBER VIDEOS

Video are published in the private facebook group

1st: Welcome To The Challenge!

7th: Does Eating Breakfast Help Weight Loss?

14th: The 5 Best Breakfasts for Weight Loss

21st: Should You Eat Breakfast Like a King?

28th: Breakfast Club Challenge Wrap Up


How have things changed?

I’ve learnt so much!! For the first time in my life food is not the enemy. Food is a tool that I am in control of and enjoying all the more.

Lindsay is a pragmatist. The extensive research he has done, he enthusiastically shares, allowing me to fully understand the process. I no longer feel chastised, just encouraged. It’s up to me and my body as to what works best. It’s a learning curve and a liberation. I feel happier, stronger and have so much more energy. I’m doing weights! I own some! Me!?-

I’d love to be able to offer wise words about this, but what prompted me to see some random video on Facebook, actually get in touch and then actually listen, learn and stick to it, is a mystery. I like the science based focus of Fit Folk. It’s facts, which removes all the emotional unnecessaries that hold me back (I’ve a tendency to over think, to put it mildly!). It puts me in control. If I go off piste, I don’t have to feel like a miserable failure. I chose to have a pub roast, drink three pints and have pudding. So, now I’m choosing to go for a long walk, shoe horn some more aquarobics sessions in and keep the calories low for a few days.

What do you eat?

Brunch could be porridge with soft fruit or banana if I’m in a hurry, but is usually a combination of eggs, with maybe salmon, bacon, or ham.

Veg is always roast tomatoes (I grow, roast en masse and portion up in

the freezer), spinach, mushrooms, peppers or leftovers. Where I can, I’ll do too much veg the night before and make that into bubble or an omelette for brunch.

Dinners in summer are leafy salads, with chicken, salmon, goats cheese or pulses. Refried beans from a tin are easy dropped into a pile of leaves with seared peppers, a few sun-dried tomatoes, olives, artichoke hearts etc.

Winter dinners are veg heavy casseroles with pulses and/or meat, or traditional fish/meat/stuffed mushrooms or peppers and two veg. Again, I find it useful to do an enormous casserole, whilst I’ve got the oven on for so long. Then I portion it up, freeze it and I’ve ready meals waiting for busy days.

I always have pudding in the evening, stewed or fresh fruit with single cream, ice cream or custard, or a hot chocolate made with cocoa in winter.

I eat at least ten fruits and veggies a day. I seem to be eating less carbs by default. They just seem a lot of calories for not much food.

What have you learnt?

The Scales!! I used to be very wary of scales. Before starting this program I hadn’t weighed myself for over a decade, only suffering the annual humiliation at the doctors. Now my scales are just a tool. It’s fascinating just how much monthly water weight can fluctuate, so I’m much more relaxed about the odd up, knowing it will go down again. Even the ten pounds I spectacularly put on on holiday fell off again in a fortnight.

Patience is all. It took years to creep on, my body thinks it’s done me a great service storing all that energy for a bad harvest and a harsh winter, and it’s not going to let all its hard won stores go in a hurry.

I’m right in the middle of my goal at the moment and have slowed considerably. I’m happy with my half pound a week off at the moment. I know the physical mechanisms, I know I’m not doing anything ‘wrong’, my weight is still going down, I feel great and I can’t keep buying smaller sizes at such a rate, it’s costing me a fortune.


Liz doesn’t eat breakfast, but a hearty brunch helped her lose 40 lbs

THE QUEEN OFBRUNCH7 months into her journey and Liz, from Norwich in the UK, has definitely found her rythm.



For a long time it has been assumed wisdom that eating breakfast helps people lose weight, but new research paints a much more complex picture.

In 1917 Lenna F. Cooper, B.S, launched the fabled notion that breakfast is the most important meal of the day in an article for Good Health magazine:

“In many ways, the breakfast is the most important meal of the day, because it is the meal that gets the day started. It should not be eaten hurriedly, and all the family, so far as possible, should partake of it together. And above all, it should be made up of easily digested foods, and balanced in such a way that the various food elements are present in the right proportions. It should not be a heavy meal, consisting of over five to seven hundred calories.”

But here’s a fun fact. The editor of Good Health at the time was Dr. John Harvey Kellogg, who with his brother Will Keith co-invented flaked cereal, and believed that vegetarian meals and whole grains were better for the body, spirit and the soul.

One hundred years later this notion is under attack with the growing practise of intermittent fasting for weight loss. To this community, given their own results, skipping breakfast is the key to weight loss!

So, who is right? Let’s see what the science says!!

Breakfast Eaters Tend to Be Lighter

Eating breakfast is associated with lower body weight in observational studies around the globe. And eating breakfast is a central habit among many successful weight losers. The most widely quoted example of this comes from the National Weight Control Registry in the US (average weight loss of 70lbs):

“A large proportion of NWCR subjects (78%) reported regularly eating breakfast every day of the week. Only 4% of subjects reported never eating breakfast”

In fact, up until recently the idea that you should eat breakfast to help lose weight has simply been a form

of received wisdom. But with the rise of intermittent fasting, researchers have taken a more rigorous look at the idea that breakfast helps you lose weight, and the results are fascinating!!

Skipping Breakfast Might Help You Eat Less

In endless magazines, newspapers, websites and books you will come across the received wisdom that eating breakfast helps you eat less. But does it?

In 2011 The Bath Breakfast Project launched a series of trials to determine the causal role between breakfast and weight gain. In the process they completed arguably the best controlled study of breakfast ever.

DOES EATING BREAKFAST HELP YOU LOSE WEIGHT?


https://www.ncbi.nlm.nih.gov/pubmed/26864365


Here’s what they found in terms of the effect breakfast eating had on energy intake. Skipping breakfast caused people to eat more later in the day, but not enough to fully compensate for the skipped breakfast. In total the breakfast skippers ate 338 fewer calories each day than the breakfast eaters. A finding falls in line with the constant refrain from the fasting communities, that skipping breakfast is a powerful way to suppress appetite.

So should you skip breakfast to control hunger? Perhaps. But let’s first have a look at what happened to people’s energy expenditure.

Eating Breakfast Might Help You Burn More

When the researchers looked at the energy expenditure side of things they found that the group fasting in the morning were significantly less active before noon. In fact the breakfast group expended a full 200 calories more in activity before lunch, whereas in the afternoon activity levels were the same.

When they looked at their total expenditure the breakfast eaters were burning 365 calories more each day, despite no difference is resting expendtiture.

The end results was that their was no difference in weight loss between breakfast eaters and breakfast skippers. This may seem a surprising result, but it has been now been replicated in numerous well controlled

studies showing the recommendation to eat or skip breakfast has ‘no discernable effect on weight loss in free-living adults attempting to lose weight’.

Will eating breakfast help you lose weight?

When it comes to weight loss the ends justifies the means. You simply need to do what works!!

The benefits of losing a significant amount of weight (>5%) are so profound that how you lose the weight is secondary. People have lost weight eating eating twinkie diet and McDonals and it was great for their health markers.

To my mind the most powerful argument for skipping breakfast is hunger control, while the most best argument for eating it metabolic health.

I personally DO eat breakfast because that’s what works best for me. I have done extended period of fasting till noon, and though good for appetite control I found it negatively affected my concentration plus I missed eating with my kids.

You’ve simply got to do what works for you.

Of course if you are going to eat breakfast, I would highly recommend avoiding some of the energy dense rubbish that is produced by Mr Kellogg’s namesake.

ENERGY INTAKE (kcal/day)

2,719

2,381

Breakfast Group Fasting Group

Fasting till noon reduced total energy intake

3,120

2,755

ENERGY EXPENDITURE (kcal/day)

Breakfast Group Fasting Group

Eating breakfast increased morning physical activity


TOP 5BREAKFASTSFOR WEIGHT LOSS


Any list of ‘Best Breakfasts’ is bound to be a subjective affair. After all, your best breakfast will be different to mine. But nonetheless there is strong evidence suggesting some foods are more filling than others (protein, fibre and water elicit satiety).

This Top 5 list is based on a combination of two things. Extensive research into what the most effective weight loss breakfasts are (a surprisingly extensive literature). And the most successful breakfast choices among Weekday Weight Loss Clients.

Each of these recipes is in the ballpark of 400 calories (pretty standard for a female client) but you can easily adjust them up and down to suit your needs. Indeed you can find op-tions for these on the website.

I won’t bore you with the studies, but rest as-sured these are evidence based breakfasts!!


5: PANCAKE POWER Eating more protein is one of the most effective ways to control hunger when you are trying to lose weight. It also protects muscle mass. And people love pancakes. Hence the fitness indus-try’s obsession with protein pancakes.

But there’s a problem. When you cook protein powder it tastes like cardboard. I had all but giv-en up on the idea of a decent protein pancake when I wondered if anyone had ever used greek yogurt? Two minutes on google and I was delivered to pancake heaven!!

PREP TIME: 5 minutes

COOKING TIME: 10 minutes

SERVES: 1

6 oz fat free greek yogurt (170 g)1 medium egg (50 g)1/3 cup flour (40 g)1/2 tsp baking soda

1 Open the yogurt container and give it a stir. Then combine it with the egg until it mixes through.

2 In a bowl add the flour and baking soda and mix together (or just use self raising flour). Add the

egg and yogurt mix to the dry ingredients and stir well. It will make a super thick batter.

3 Spoon the mix onto a low/medium heat pan (aim for 4 pancakes). Flip them when they start to

bubble (this should be golden brown)

4 Add something fun!! These panackes are just 300 calories, so you’ve got space for something else. I

personally add strawberries and maple syrup, but quite a few FitFolk love them with nutella or almond butter

~ 300 Cals Protein 28g Total Fat 6g Carbs 28g


“The best damn protein pancake on the planet”


4: CEREAL KILLER I know I’ve been less than kind to Mr Kellogg but there is a GOOD reason breakfast cereal con-quered the world. Convenience!! I think of high fibre low sugar cereal as a great backup break-fast or a simple way to add fibre (and crunch) to better breakfast options (oatmeal or yogurt).

Although uncooked breakfast cereals are generally too energy dense to be particularly filling, those with high fibre content and little added sugar aren’t too bad. Look for more than 10 grams of fibre per 100g and less than 5 grams of sugar (Allbran, Weetbix, Shredded Wheat) then add a source of protein.


SERVES: 1

1.5 ounce of high fibre cereal (45 g)7 oz fat whole greek yogurt (200 g)1/2 cup half fat milk (125 ml)Drizzle of honey to taste

1 Read the label of your cereal!! If it’s full of sugar and has limited fibre forget it. You are looking for

grains with more fibre and no added sugar, the bran based breakfast cereals tend to be the best

2 Add some type of protein to the mix. To try and get the protein over 20 grams I’ve used greek

yogurt here, but feel free to use any form of milk you like, including plant based alternativesr.

3 Enjoy the crunch!! And get on with your day. Be mindful of how the cereal affects your hunger

over the next few hours. If you are constantly hungry reassess your cereal choice.



“Cereal is agreat back up

plan when life gets hectic”


3: OLYMPIC OATMEAL I know we are in the midst of a low carb revolution but I love oats!!

Olympians eat oats, dieticians eat oats, hell, the longest lived family on the planet eats porridge morning and night. Oats rank extremely well on the satiety index and the soluble fibre in them (beta glucan) slows down the speed with which they are digested (helping to stabilise blood sugar). They also help to lower cholesterol.

I personally ate oatmeal for breakfast each weekday while losing 50 lbs, and find the key is to add some protein and a little crunch (nuts, seeds, bran, granola . . ). But obviously you can throw them in smoothies or do overnight oats. Be wary of granola, it’s just not filling.



SERVES: 1

3/4 cup oatmeal (60 g)1 cup half fat milk (225 ml)1 tsp seeds or nuts (10g)Cinnamon and drizzle of honey to taste

1 Mix your oats with your milk (or water) in a microwave safe bowl.

2 Blast on full power for 2 minutes, stir and give it another minute. If you’ve got the time make

them slow in a pan (it’s just better ;-)

3 Give it a quick stir, then add your toppings and flavours. It’s hard to go past cinnamon!!!

4 Experiment with balancing the carbs and fats. Lot’s of people do well using fewer oats and then

adding those calories back with nuts, seeds or higher fat milk. I eat mine with greek yougurt personally!!



“Oatmeal and greek yogurt is my go to

breakfast!!”


2: NOT SO GREEK YOGURT Did you know that greek people don’t eat ‘greek yogurt’? Not as straight yogurt anyway. What we think of as Greek Yogurt (Chobani, Fage, Oikos) is actually ‘straggisto’ (strained yogurt). A greek staple that is used in dips, think tzatziki, and has conquered the world in the last decade.

Now I hate the word ‘superfood’ but greek yogurt isn’t a darling of the fitness world without reasons. It’s high in protein, calcium, probiotics, potassium, B12, iodine . . It’s basically a canvass for a great breakfast. You can opt for low or high fat, I prefer the texture of higher fat. If you get a chance to try the Icelandic version Skyr, give it a try!!


SERVES: 1

8 oz whole greek yogurt (225 g)1 cup strawberries (150 g)3/4 ounce of flaked almonds (23g)1 tsp honey (7g)Cinnamon



“Greek Yogurt is canvas for breakfast

greatness!”

1 Choose your yougurt well. Get a proper strained greek yogurt (with not added sugar). You can go

low or higher fat, I prefer the latter.

2 Add something to it that has fibre. I think the obvious choice are berries

3 Add a little crunch. For lower carbs this means nuts or seeds, if thats not an issue go with bran or

granola.

4 Add some flavour. Cinnamon or honey etc. A little milk never goes astray for me too


1: EPIC EGGS ‘Eggs are OK again!’ So proclaimed the Washington Post in 2016 are the US Dietary Guidelines lifted their dietary cholesterol limit. If your interested in losing weight this is great news, because in addition to being an incredibly cheap and practical source of nutrition, eggs are an extremely filling breakfast option.

Eggs have been shown to outperform cereals, bagels, oatmeal and yogurt in terms of hunger control, so if you fancy them at all they are a great option. They also make a superb weekend alter-native when you have a bit more time. Ditch the bread and add feta for a low carb version.



SERVES: 1

2 medium eggs (50g each), free range if possible2 slices of bread (50 g each), or 1 chunk of sourdoughA little grated tasty cheese (10g)Salt and pepper to taste



“Eggs are among the most

filling foods on the planet”

1 Boiled: Bring water to a boil, add your eggs and cook for 6 minutes

2 Scrambled: Whisk your eggs with a touch of butter or milk, work in a pan or microwave for 30

second bursts, stirring between, till done

3 Fried: Crack your eggs onto a hot skillet or non-stick pan, cook till you get your preferred texture

4 Poached: Bring some water to the boil, add a little vinegar. Crack your eggs into a cup or spoon

in the water, or use the ‘whirlpool’ method

5 Omellete: Omelletes using muschrooms, spinach, peppers, tomatoes, onion are among the

most poplar meals on WWL. Incredibly filling!!!



A big breakfast looks great on paper, but will it actually help you lose weight?

“Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”

It’s got a ring to it doesn’t it!!!

But is it a useful idea?

In our first article I showed that eating or skipping break has a surprisingly limited effect on whether or not people lose weight, because the body adjusts.

But could you game this system? Could you burn more by eating a big breakfast, but then control your hunger by being more careful at dinner? A quick dig into the literature reveals that this actually isn’t the strangest notion.

The Big Breakfast Club?

In 2013 a group of Academics in Tel Aviv published a fascinating paper that suggested by shifting more of our calories to breakfast we may in fact be able to lose more weight while eating the same number of calories.

In this example they took two groups of obese women and fed them 1400 kcal per day each. The breakfast (B) group had a 700 kcal breakfast, 500 kcal lunch, 200 kcal dinner while the dinner (D) group had 200 kcal breakfast, 500 kcal lunch, 700 kcal dinner.

The results were surprising!!

The breakfast group lost 2.5 times as much weight!! 8.7 kg versus 3.6 kg.

Just to give you some context, in the canon of nutrition leterature, studies matching calories tends to result in matched weight loss. You can generally change the type of food, the macros (carbs vs fat) and the number of meals without producing any significant difference in results. And yet in this study the difference was profound.

Not only did they lose more weight but the breakfast eater had better overall daily glucose, insulin and ghrelin, lower hunger scores and improved satiety. Results which were replicated in a more recent study. So why on earth would the timing of your calories produce such a big difference in results.

The Birth of Circadian Nutrition?

Perhaps the most interesting nutrition paradigm of the last decade is not about what we eat, but when we eat it. Intermittent fasting (IF), the practise of eating within a certain time window, has been shown to improve cardiometabolic health, but until recently is not been really known if these effects were independent of the weight loss that commonly occur in fasting studies.

The first study to demonstrate the benefits of fasting independently to weight loss was recently conducting using a novel form of fasting known as early time restricted feeding (eTRF), a form of IF that involves eating early in the day to be in alignment with circadian rhythms in metabolism.

In this study they took men with prediabetes and randomized them to a 6-hr feeding period with dinner before 3 p.m, or a control schedule, eating from 8 till 8, for 5 weeks and later crossed over to the other schedule.

The group that stopped eating by 3pm had improved insulin sensitivity, β cell responsiveness, blood pressure, oxidative stress, and appetite. They also reported adapting to the new timing quite well (which I find quite surprising in a social sense).

SHOULD YOU EAT BREAKFAST LIKE A KING?





Here’s the basic idea. Every hormone, every brain chemical and every digestive enzyme in the body is pre-programmed to peak at a certain time of the day and given an inbuilt metabolic rhythm. The result of this is that we have optimum times to eat, digest, think, exercise and sleep.

And herein lies the great irony of Intermittent Fasting!

The most commonly practised form of intermittent fasting in the fitness community (skip breakfast and eat in an 8 hour window) is not recommended by the leading fasting academics. Both Sachin Panda, a leading mind in the field of Circadian Rythms, and Valter Longo, the pioneer of the Fasting Mimicking Diet, both agree that people should eat breakfast because that is the time of day when insulin sensitivity peaks and your body is primed to eat food.

Should you eat a big breakfast for weight loss?

The Weekday Weight Loss Program started with 40 people taking part in a 10 Week Challenge in January 2018. In the following 6 months we have had members lose +30 lbs eating no breakfast (fasting till lunch), a big brunch (first meal at 11am), a small breakfast (200 calories), a medium breakfast (400 calories) and a big breakfast (600 calories).

In each of these cases, the benefits of lost weight are so profound that they are likely to dwarf any negatives associated with a certain meal timing. The is particularly the case for fasting till lunch, which although seeming suboptimal metabolically, often proves a devastatingly effective way to organise a caloric deficit for busy professionals.

There is certainly a very solid metabolic argument for eating breakfast like a king, lunch like a prince and dinner like a pauper. This way of eating aligns well with you circadian rhythm and gives your digestive tract a solid 12-14 hours in the evening to rest. So if this schedule fits your life then by all means do so!!

As a coach, my thoughts on breakfast are generally dictated by the practicalities of a clients routine. For people that exercise in the morning, or work a physical jo, I see breakfast as a must. Whereas for clients that spend their whole day sitting at a desk, or

whose most important meal of the day is a late family dinner, I continue to see intermittent fasting (breakfast skipping) as a practical form of hunger control.

Finally, here’s what I’m doing for the September Challenge. I’m eating a carbohydrate rich breakfast about 7:30 am with my wife and kids, a massive vegetable centric lunch at about 12 noon and then dinner with my family at about 6pm. After this I brush my teeth and try not to eat or drink anything but water. This gives me lots of carbs in the morning, when my insulin sensitivity is high, plus a 12 hour fast in the evening. It’s a very mild for of time restricted feeding that is pretty easy to stick.

Here’s what we know!!

A big breakfast is metabolic healthy, could help you be more active and may help you lose weight. But it could also cause you to overeat later in the day if your food choices are poor. So if you’re going to eat breakfast like a king, make it good!!


https://www.salk.edu/scientist/satchidananda-panda/

https://valterlongo.com/


‘Dad, dad, come to the end of the beach so we can catch a wave?’.

‘Na mate, maybe tomorrow?’

There I was. On a stunning beach, with awesome waves and I didn’t have the energy to walk 200m to get rolled around in some white water with my son. Sure I was jet lagged. Our baby daughter had been up in the night. I’d just eaten an ice cream and was lying comfortably, but it wasn’t good enough!

The truth is I was just plain out of shape. I didn’t have the energy to play with my son and I didn’t like myself because of it.

Just tens years earlier I had been a professional soccer player whose weight hadn’t changed for a decade. Then I stopped playing, went back to school to get a degree, got a series of jobs that involved staring at a computer, got married, had a couple of kids and slowly but surely gained 50 pounds that wasn’t muscle.

Sitting on that beach, watching my son skulking down to the shore line by himself something happened.

I decided I would arrest this slide into the middle aged spread before it did me some serious damage. And then . . . in the general tumult that

is parenting with young children I forgot about that resolution ;-)

Luckily for me, my wife is a rather cunning one! During the course of our holiday she had taken a series of pictures of me with my top off bending, slumping and lying.

A few weeks after the trip I was sitting on the couch flicking through the holiday photos and I thought, ok, this time for real. It was my birthday the next day, I’d have a last day of gorging then get to work.

Over the course of the next year I ground my weight down from 104kg (230lbs) to 80kg (176lbs).

My energy levels came roaring back and Weekday Weight Loss was born. Our mission is to help busy parents lose weight and gain energy without messing up their weekend.


50 lbs overweight and lacking energy to play with my kids

THE FITFOLK

STORYThe majority of weight loss stories begin with a trigger event. Mine was on a beach.

https://en.wikipedia.org/wiki/Lindsay_Wilson_(footballer)



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