Hobart Personal Trainer | Hobart Fat Loss | Hobart Personal Training

I have had a lot of questions regarding what the best fat burning breakfast is. Traditionally breakfast would be cereal, fruit, toast and some juice. Hmm, that looks like at least three servings of processed carbs if you have gone for a small portions but more than likely more. A great way to get your blood sugar sky high first thing and crass by morning tea. There is very little quality protein in this breakfast and almost as little on the good fats side

A very simple way to change this breakfast would be to substitute the cereal for natural yogurt, the toast for some walnuts or almonds, and the juice for some green tea. You could also go for eggs, tomato, onion and mushrooms which would tick off all the boxes (protein, fat, carbs). The options are really endless.

The biggest challenge is changing your mindset out of what we are told is correct from all the commercials. If you were to never eat another boxed cereal again it would be one of the best things you could do for your health and body.

Recently Choice magazine looked at breakfast cereals and there was only two they recommended, Weet Bix and Vita Brits. Not exactly what I would call tasty and appetising. Remember food has to taste good, even healthy food. There is no reason why it shoudn’t. And there is no reason why you should have to resort to eating pulverised wheat grains that are packed into little bricks.

If you are short of time in the morning, you can prepare the following in about 2 minutes. A good strategy is to prepare it the night before and pop it in the fridge ready for the morning. Then you have no excuses.

Place the following in a food processor/blender and blend until all ingredients are…blended!

• 2/3 Cup Low Fat Cottage Cheese
• 3/4 Cup Strawberries
• 8 Walnuts
• 1 Scoop Vanilla Protein Powder

This recipe is tasty, healthy, quick and easy. Breakfast is seriously the most important meal of the day regardless of your goals. There is no excuse for not having it. If you think you don’t have time, set your alarm 5 minutes earlier and prepare this the night before. You can eat half of it while the kettle boils and the other half while you have your coffee or green tea.

What’s your favourite breakfast dish? Can I critique your current breakfast? Leave a comment below.

The first two articles in this series looked at carbs and fat. Today we have a good look at the macronutrient that has long been associated with bodybuilders and gaining muscle but perhaps overlooked in fat loss. Protein, especially that which comes from whole foods, can have a great impact on how full you feel. This is great for those of us that have a big appetite and are thinking of food 24/7. If you belly is full of slow digesting proteins you are a lot less likely to be reaching into the cupboard for an afternoon or evening snack. The benefits of eating enough protein go further than feeling full however. Protein provides your body with the nutrients responsible for building and maintaining your fat burning muscles. By supplying your muscles with adequate amounts of protein, and following an intense training plan, you will be boosting your metabolism and have the ability to burn fat around the clock.

As mentioned in the previous articles, in general it is best to avoid processed foods and this is the same for protein. The less it has been modified the better it will be for you. Personally I would recommend going for lower fat varieties if available such as premium mince and low or no fat dairy.

You don’t need to go overboard with protein though. Aim for 14-20 serves per day split over your meals. With your main meals go for 3-4 serves, and snacks 2 serves taken from the list below.

• Chicken Breast 45 grams
• Egg Whites 3
• Whole eggs 2
• Mince/Ground Beef 60 grams
• Lean Steak 60 grams
• Fish 60 grams
• Salmon 60 grams
• Low Fat Cottage Cheese 1/3 Cup
• Lean Pork 60 grams
• Scallops ~10
• Prawns 60 grams
• Skim Milk 1 Cup
• Protein Powder ~1/2 scoop

Each of these servings will give you around 10 grams of lean tissue enhancing, metabolism enhancing protein. If you aren’t getting anywhere near the amount recommended, just try to increase it over time. This may mean that you are trying different foods for different meals but you have to change what you are doing if you want to change the outcome.

I know all this information can be overwhelming, so if you do have any questions, leave a comment below, or click the ‘Ask James‘ tab at the top of the page.

I have said it before and I will say it again. Number one on the list, Food has to taste great.

There is no point eating something you don’t like regardless of how good it is for you.

I have tried the lot. Raw eggs, ghastly protein powders, plain chicken breast, tuna in springwater the list goes on.

But there is no need for these plain or horrible foods to pass your lips. You can tick off great tasting along with great nutrition for every meal with these easy to use tips.

For breakfast and snacks look no further than berries. You can add them to natural plain yoghurt, blend them up with some cottage cheese or protein shake. Throw in some walnuts to round out the good fats and you have a nutritionally complete, great tasting meal in minutes.

My top three are blueberries, strawberries and raspberries. Grab them fresh in season and have a bag of frozen as a backup.

When it comes to adding flavour to meat skip the high sugar or high fat sauces and marinades and go straight for the herbs and spices. For the best flavour you want freshly ground. The most convenient way to do this is to grab a premixed seasoning grinder like this or putting your favorite mix into a small pepper mill.

Currently I am using a mix of sea salt, red bell peppers, garlic, black peppercorns, oregano and parsley.  Apply liberally to both sides of your chicken or steak immediately before cooking. For tuna mix in with a teaspoon or two of mayonnaise.

Follow these simple steps and you will go from bland and boring to brilliant, gourmet healthy meals. You will never have to complain that you have to eat healthy!

Kitchen here we come.

James