by Dana Cavalea December 11, 2018

Hey Team... 

You know what blows my mind?

How many people can get up and not eat breakfast!

Now.. with intermittent fasting going mainstream.. this act is now being justified...

But here is how I look at it..

You can miss meals.. but your body is always looking to keep you in caloric balance...

Meaning.. if you "fast" and "starve" yourself as a weight loss/ management technique.. the body has an innate system built in to get even with you!

You may win short term by missing meals, but rather than miss the meal.. eat a lower calorie meal... and start with breakfast..

You see, the only way I advocate missing breakfast, is if you are eating your last meal the night before very late, and that meal is packed with calories...

If this is the case, the calories from the night before can roll over and provide your  body the calories it needs for AM activities...

But fasting for the sake of fasting, I never quite understood the value... 

Why not just eat low calorie fruits/ vegetables/ and proteins like eggs/ egg whites which will keep the calories low, be light on the gut, and will keep your body in balance....

I also feel that waking up hungry is also indicative of a healthy metabolic rate... and metabolism....

For those who do very little movement or exercise... the goal should be a lower calorie diet, focused on the essential nutrients... that in itself will help with weight management... but missing meals is not the answer... 

Unless.. like I said, you ingested a majority of calories for the day at one sitting... and those calories, based on activity level and current needs are enough to get you through...

My recommendation is this....

1. Eat all your meals.. 3-6 depending on activity...

2. Keep meals smallbut nutrient dense... (Vegetable, Protein, Fruit)

3. Eat your last meal 3-5 hours before bed-time...

4. If you feel hungry at night.. rather than eat, hydrate with tea or water...

5. Keep meals around 350-500 calories each....

6. Never miss breakfast unless you ate late the night before....

7. Never forget your protein.. most American's are in a carb abundant state and are in a protein deficit.. so make sure each meal includes a protein source...

8. Forget fad diets.. they work short term but throw your metabolism and caloric balance out of wack...

9. Eat complete meals and avoid snacking.. most snacking is carb dense.... from starches and higher sugar foods.... 

10. Learn to cook and make food prep and eating healthy fun....

10-Steps to improve your eating.. but always start with breakfast...

Breakfast is a time to BREAK-YOUR-FAST... and get that body and it's digestion and metabolic systems cranking... 

Enjoy!

COACH DANA CAVALEA

 

 

Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!


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