Eat breakfast like a king, lunch like a prince, and dinner like a pauper.
~ Adelle Davis*
I am NOT a morning person… and I know very few who are. Brushing my teeth, having a shower and having to put my contact lenses on itself is a chore - and on top of all that, I’ve gotta take the time to have breakfast? It is because of this attitude, and plus the fact that most of us are rushing to either get to work, or to class early in the morning, Breakfast quickly becomes the most ‘convenient’ meal to skip, and the availability of heavily processed foods like Pop Tarts, donuts and fast food don’t really leave the lazier generation with a healthy and quick alternative.
When I was in Secondary School here in Malaysia, from the age 13 to 17, and then on to college, from 18 to 20+, I used to skip breakfast ALL the time. It was the easiest thing to do (and it would buy me a few extra moments in bed!). These are one of the reasons I got into really bad shape when I was younger.
Sure, you can tell yourself that you will have a bigger lunch, or you could just make to with a cup of coffee as your ’so called breakfast’.. but nothing can substitute having a good breakfast. Breakfast always will be the important meal of the day.
Breakfast is exactly what the name suggests - Break Fast. It’s breaking the fast your body had while you were asleep for 8 hours (or however long you normally do). It is the first meal of the day, usually eaten in the morning (assuming you slept at night). If you’ve got a twisted sleep cycle (perhaps due to working on shift, etc) and you sleep in the afternoons, then your breakfast will be the first meal you have when you wake up. Breakfast does not follow the time of the day, but your sleep cycle, and helps kick-start your metabolism levels for the day, which is crucial to weight loss.
A study once conducted found that although skipping breakfast may seem a good way to eliminate calories, breakfast skippers tend to be fatter than breakfast eaters. And when people eat a larger-than-normal breakfast, they end up eating almost 100 fewer calories by the end of the day, an amount that can help your weight loss efforts.
Skipping breakfast in order to lose weight is a big mistake and is counter productive because it actually slows your metabolism and can lead to over eating.
Planning what you will eat for breakfast the next day is one of the keys to success in being able to eat a regular breakfast. Always include protein foods in your breakfast as it takes longer to digest and will provide sustained energy and keep you feeling full longer. For example, you could have:
- Milk and whole-grain cereal
- Instant oatmeal topped with raisins and milk
- A scoop of protein powder with your oatmeal
- Eggs and toast
People who eat a healthy breakfast have fewer weight and health issues than those who don’t. And remember… Eat breakfast like a king.. not a FAT king - sausages, bacon, fried eggs, nasi lemak, roti canai (popular Malaysian food), and teh tarik (ridiculously sweet tea, yet another Malaysian favourite) don’t quite cut it.
*Adelle Davis was an American pioneer in the field of nutrition during the mid-20th century. She was an outspoken advocate of the superior value of whole unprocessed foods, the dangers of food additives, and the dominant role that all nutrients play in maintaining health, preventing disease, and restoring health after the onset of disease.
*This tip is part of my Compilation of Everyday Weight Loss Tips. Read the introduction and stay tuned at that page for more tips as I write and compile them.
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{ 21 comments… read them below or add one }
Sigh. My breakfast is my normal cup of coffee. Its either that or I’ll end up eating curry puffs or nasi lemak, which is worse! Can Protein Drink be considered a healthy breakfast?
my typical breakfast:
- 1 or 2 bananas
- muesli, non-toasted (largest proportion)
- 1 pc Weetbix
- 1 to 1half pc McVite’s Digestives
- 2 tbsp of Nestum Original
- 1 spoonful of raisins/ cranberries
- 2-3 pcs apricots, chopped
- occasionally, a few grapes or strawberries (not cheap! haha)
topped up with Soymilk or Slim Milk
sounds like alot!! :D but it’s super tasty!!
Just Sharlene: A protein drink as breakfast? Hmm… not really.. I guess it depends on which type of protein shake it is. Some are not suitable at all, containing minimum carbs and not much of nutrients (after all.. its just a protein shake).. and there are some that ARE nutritionally complete, and fall under the category of a meal replacement powder (known as MRPs).
fitchick: Wow. I wonder what would happen if you blend all of those together and drank it.
i normally have 2 scrambled eggs with a sausage and half bowl of milk with coco crunch cereal! Hehehe
does this sound healthy?
DM: i think it will taste superb. like that OatMilk drink. cornflakes n milk blend. it’s total BLISS.
do put up a post abt lunch. MUAHAHAHAHA.. in fact, u shud let us readers know YOUR diet plan, then we can share ours too. :D
My favourite breakfast is
-Organic Bran Oatmeal mixed with Soy Milk….but in Malaysia I have to use low fat milk coz soy milk is expensive
- Add some pumpkin seeds into the oatmeal
- And add 1 scoop of whey
- 2 slices of whole meal bread with 4-6 scramble egg whites.
Cheers!!
Most of the time, my breakfast would be…..
- 4 tbsp rolled oats + 4 tbsp instant oats
- 200ml HL Banana or Plain (if plain then I’ll add 0.5 tbsp honey)
will add in fruit (i.e. apple) if I need to bump up my cals intake.
fitchick: ur breakfast sounds yummy!
shaun: Wow…bulking phase eh?
Hi there DM,
Just hitting the gyms again after the recent spell of bronchitis… For me breakfast is 2 fried eggs (1 egg yolk) and 2 slices of bread (the more expensive gardenia variant, can’t recall the name now), freshly squeezed orange juice and my yoghurt drink. Depending if i have time some Kelloggs Special K too.
Trying to get in shape for Bali and parties in Sydney towards the later part of the year…
OK. You guys are making me guilty for not having a healthy breakfast again this morning. Need to go do some grocery this weekend and stock my fridge for breakfast next week!
DM, I meant the protein drink from BSN. Cannot remember the name. The one that is supposed to be for meal replacement. Is that OK?
DM: Not quite sure if this can be suitable for weight loss tip #7…
Maybe it can be a topic on its own… LOL =P
I’m just trying to educate people about how subjective the issue of losing weight can be…
Enough discussing about all kinds of diet fads…
I’ll just put this in the most logical and understandable manner as possible to solve all your dilemmas about which choice of diet you should stick to…
Answer —> NONE.
This is my personal and professional opinion about cutting down on carbs:
Undeniably, we need carbs in our diet as a source of energy.
By cutting down on carbs, our body tends to seek other sources, for example: fat.
That’s a good thing right?
Answer —> Yes and no.
YES, it’s effective for a short term to obtain visible results and NO, it’s unpractical in the long run. Why so?
1. Q: How long can you maintain such a diet without feeling lethargic in your daily life?
Answer —> Even walking up the stairs would prove to be a challenge to these people, so what can you expect from their workout performance?
2. Q: How sure are you that after achieving “results” from these dieting fads, you would be able to maintain it?
Answer —> Next to none.
3. Q: Are these “results” making you look better and healthier?
Answer —> Well, unless constantly looking tired, pale and lifeless is the next trend to looking good, I would say no for the time being. I understand that many of people on these diets would not agree, but just take a good look at yourself in the mirror instead of judging from the aspect of how much you weigh…
WEIGHT IS JUST TOO SUBJECTIVE!
So try judging from the aspect of how you look in the mirror.
How do you look? Now, take a hard look from the aspect of flabbiness under the arms, thighs and etc.
Yes, you have loss fat/weight. Congrats!
How about looking good for a change now?
Hence, toning and firming is equally important to burning fat or even more so.
Remember, muscle mass weighs more than fat so don’t be surprise if you weigh the same as before especially when you are training with weights…
Coupling cardio and weight training will assist in gradual weight loss, which is important in the long run…
Main thing: YOU ARE LOOKING GOOD AND HEALTHY!
If you still insist that losing weight is SO SO SO important, well, I can only say Good Luck! =)
You can either stick to a strict strict strict diet and appear ‘lighter’ or eat moderate amount of carbs and workout HARD HARD HARD to burn off those extra calories and obtain a hot bod!
Of course, my opinions are strictly my opinions.
Looking good and healthy should always be the main goal, not losing fat or weight…
It’s almost impossible anyway if you tell me that you can workout hard and stick to a strict low-carb diet at the same time. (Refer to answer 1)
As I said, you can either do it the drastic, unhealthy way and achieve ‘results’ in a short period of time or do it the healthy, consistent way and have results for the rest of your life!
YOUR CHOICE.
Sincerely,
Chris the Evil PT.
P/S: To avoid any misunderstanding, I’m only against low-carb and especially zero-carb diets… For other dieting methods, I would not personally recommend it unless you are training for the next trip up Mount Everest or the next IronMan challenge or maybe for Mr. Olympia. As for the average Joe, just consume food in moderation and workout consistently, you’ll achieve REAL results instead of results that comes fast and goes away equally fast…
Morning guys,
I usually make breakfast before my morning run. So,when I get back home, the food is ready. As catalyst and to turn the body into a furnace, I drink 1 cup of black coffee (no sugar no cream) with 1 capsule of Omega-3. Do my 2km run. My run consist of jogs and sprints in between.
My typical breakfast would consist of:
1. 1 bowl of rolled oats mixed with cinnamon,raisins and almonds. A tea spoon of honey to taste and 1 cup of milk. There are health benefits to cinnamon,and it makes my oats taste better. On some days, I’ll make apple cinnamon rolled oats. A few slices of apples,mixed with no-sugar added apple juice.
2. 6 eggs - 2 wholes,4 whites.
I’ll usually have that at 8.00am,just before work. After breakfast, I’ll pop multis, antioxidants A,C,E and B Complex.
By 10.30am, I’ll make myself a sandwihch with 2 wholemeal slice with light Philly cheese spread.
Agreed,breakfast is ultimately and crucially important - especially if you’re trying to lose weight or build muscle.
Skipping breakfast makes me cranky and I know full well that eating breakfast cranks up my metabolism, wastes calories and makes me feel just plain good.
my favorite breakfast is a 16 egg white omelette with goat cheese, black pepper and diced up bell peppers. That along with a big handful of raw cauliflower is how I start my day.
almost zero insulin response and lots of good protein
That sounds yummy FFG,but where can I find Goat Cheese in KL? Carrefour or Cold Storage?
Hello DM,
Nice article! Many people fail to realise just how important breakfast is in jump starting our day and boosting our metabolism. Ever since I started eating a lot more food for my breakfast, I have experienced better energy levels throughout the day, and it has also helped a lot in maintaining body composition!
I typically have a whole meal tuna mayo sandwich & a mug of Nestum 3 in 1 or sometimes plus a cup of milk.
Just another recipe I have when its time for a “snack”
1 can of tuna in brine or water (No Flavour)…drain all the water out
Add cottage cheese and mix it with parsley or mixed herbs.
You can have it with whole meal bread.
CHeers
one question: do u guys steam ur tuna before eating? or straight fr e can? errr… dangerous right.. :P:P:P botulism..
It depends la….I usually straight from the can if i want flavour i add some tomato and fry it with olive oil….but best just eat straight la….
Its ok what all the good fat in it!!!!
hahaha.. i steam my tuna chunks/flakes in water (drained of course).. with lots of black pepper… that’s abt e only flavouring i get. hahaa! i wil boil a couple of eggs on e side.. eat e whites with my tuna…. :D
recently im eating my eggs with phily low-fat cheese.. hehehe.. cottage cheese is super duper yummy too.. bulla brand i think.
Here are a few different breakfast options to choose from: I’ve enjoyed them all.
—————————————————————–
BREAKFAST SMOOTHIE
1 cup 1% milk
2 tablespoons low-fat vanilla yogurt
¾ cup instant oatmeal, nuked in water
2 teaspoons peanut butter
2 teaspoons chocolate whey powder
6 ice cubes, crushed
(2 8-ounce servings)
————————————————————-
EGG SANDWICH
1 large whole egg
3 large egg whites
1 teaspoon ground flaxseed
2 slices whole-wheat bread, toasted
1 slice Canadian bacon
1 tomato, sliced, or 1 green bell pepper, sliced
½ cup orange juice
1. Scramble the whole egg and egg whites in a bowl. Add ground flaxseed to the mixture.
2. Fry in a nonstick skillet spritzed with vegetable oil spray, and dump onto the toast.
3. Add bacon and tomatoes, peppers, or other vegetables of your choice.
(1 serving)
————————————————————————-
STRAWBERRY SMOOTHIE
½ cup low-fat vanilla yogurt
1 cup 1% milk
2 teaspoons peanut butter
1 cup frozen strawberries
2 teaspoons whey powder
6 ice cubes, crushed
(1 serving)
——————————————————————————-
A LITTLE BIT OF EVERYTHING
1 slice whole-grain bread with 1 tablespoon peanut butter
1 medium orange
1 cup All-Bran cereal with 1 cup 1% or fat-free milk
1 cup berries
———————————————————————————-
BANANA SMOOTHIE
1 banana
½ cup low-fat vanilla yogurt
1/8 cup frozen orange juice concentrate
½ cup 1% milk
2 teaspoons whey powder
6 ice cubes, crushed
———————————————————————————-
BERRY SMOOTHIE
¾ cup instant oatmeal, nuked in water or fat-free milk
¾ cup fat-free milk
¾ cup mixed frozen blueberries, strawberries, and raspberries
2 teaspoons whey powder
3 ice cubes, crushed
———————————————————————————-
PROTEIN (BULK UP) GALORE
o 5 egg whites
o 2 whole eggs
o 3 medium pancakes w/ 3 tbsp. reduced-calorie syrup
? Or 3 pieces toast w/ low-sugar jam
? Or 1 cup mixed fruit
? Or 1 banana
? Or 10oz. orange juice
————————————————————————————
PROTEIN (CUT UP) GALORE
o 10 Egg Whites
o 1 Slice Fat-Free Cheese
o 1 cup Oatmeal (dry measure)
? Or ½ cup Cream of Wheat (dry measure)
? Or 1 Medium Wheat Bagel
————————————————————————————
Hope these help.
Everybody… this is so funny… honestly, I just read the comments on this post and it’s made me really hungry now!!! Arrgh.
Anthony - love your breakfast smoothie, and your egg sandwich. You failed to mention what to do with the half cup of orange juice for the egg sandwich recipe… drink it on its own?
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