what is your breakfast ideas

trying to loose abit of weight and need to do it little at a time so was wondering if you could help with my breakfast as a start i weigh 21st 2lb and i am 6ft 2in just recently started back on the weights 4 times a week need help in all areas really but good place to start i think cant get my head round all the different articles about weight loss i am also 40 years old and will start walking in the evenings as im very unfit at the mo and need to do it gently to build up any help very much apreciated

obviously you need to look at your whole diet and portion sizes

Personally dont think you can go wrong with something like oats (weetabix or museli), fruit and a with protein blend

or

poached eggs on toast with mushrooms and toms 

maybe it be better if you posted what you or what you'd like to to eat ...peop,e can make suggestion froms there?

i wish you the best of luck

Yes above, need to see your whole diet really?

A few ideas:

Porridge
Muesli
Wholegrain cereal of some sort
Wholemeal / granary toast
Poached / scrambled eggs
Kippers

Steak...chicken...!!    I am a big supporter of not having to stick to 'traditional' breakfast foods!

You need carbs (something like wholemeal toast, or oats of weetabix, like suggested) and protein for breakfast. The eggs (boiled, poached but obviously not fried) is another good idea. The milk in your cereal will help (not full fat milk, again, obviously) and a protein shake would do nicely- the suggestions above are good.

Add some fruit or fruit juice to the equation and you're good to go.... one of your five a day.

A good breakfast is vital in my opinion- sets you up for the day and gets you in a good relationship with food from the start, and can make a difference in terms of what you eat for the rest of the day.

If you're exercising, and making adjustments, cutting out all the junk and stuff that you already know is empty calories, then you'll make good progress in a relatively short space of time.

Good luck

RedHotF


Yes above, need to see your whole diet really?

A few ideas:

Porridge
Muesli
Wholegrain cereal of some sort
Wholemeal / granary toast
Poached / scrambled eggs
Kippers

Steak...chicken...!!    I am a big supporter of not having to stick to 'traditional' breakfast foods!

I'm in love

badladmark


You need carbs (something like wholemeal toast, or oats of weetabix, like suggested) and protein for breakfast. The eggs (boiled,
Good luck

Why?

Yes, why?
To flintsaph: What's your lifestyle? How much activity do you do and when? If you're basically sedentary on non-weight days, your sugary & starchy carbohydrate requirements are quite low.

See How Many Carbohydrates Do You Need?

I personally think its important. When you wake up levels of glycogen and readily available fuels are low and your body is going to need something to get itself going. Eating some carbs then is the simplest way of doing that. A  lower GL carb source seems to make sense to me for first thing. Of course, its down to personal preference, the OP might choose not to- that's up to him.

I can't advise you cos I'm not an expert but th stuff I have been eating and lost a lot of weight on...

Poached egg on wholemeal toast
Porridge with fruit, flaxseeds and teaspoon honey.
Mackerel nuked for a minute
smoked salmon and scrambled on wholemeal toast, 1 slice
Ryvita (the dark one) with ricotta cheese spread on and chopped peaches...
Smoothie, made with banana, oats, honey, blueberries, or whatever fresh fruit I have in the house..(I am a fruit and veg nut!), Yoghurt. I have a lot of smoothies cos they can be made in seconds and you get everything in one tasty hit...nom nom...
Fresh fruit salad with 0% fat and a tspn honey
and big tblspn of bran and flaxseeds chucked in
RARELY.....I have grilled bacon (practically scorched to death...lol) sarnie with ...ooops! brown sauce!...ahem.....

just some of the ones I have.....not all at once tho'....lolol...good luck with everything...

badladmark
I personally think its important. When you wake up levels of glycogen and readily available fuels are low and your body is going to need something to get itself going. Eating some carbs then is the simplest way of doing that. A lower GL carb source seems to make sense to me for first thing. Of course, its down to personal preference, the OP might choose not to- that's up to him.

If you're a major "carb-burner" and you feel like crap without eating carbs, I agree that low-GL carbs for brekkie are a good idea. However, the O/P weighs over 21 stones, so he has a large, readily-available energy source to "eat" at all times i.e. his own body-fat. To maximise the consumption of this energy source, minimise glycogen stores. Serum ketones are appetite-suppressing in many people. I have a sneaking suspicion that the O/P is one of those people.

On weight days, carbs can be consumed as per Lyle's article to ensure that there is sufficient muscle glycogen to fuel the training. I don't want the O/P to keel over with hypoglycaemia & hurt himself.

You are quite right, the OP does have reserves to use, however there is also the risk that when the body is glycogen depleted that it will sacrifice the more metabolically active tissue (i.e. muscle) rather than fat, particularly if it 'thinks' it is being starved. It would seem to me to make more sense to have a consistent moderate flow of carbs, rather than the endless yo-yo-ing of 'carb days and none carb days', particularly at this stage of his weight loss programme. We also know that weight loss due to glycogen depletion can be an illusion based on the loss of water which is 'attached', so to speak, to the glucose. I wonder what James and the other qualified nutritionists here might say, as obviously they have much more knowledge about these things than we do.

That's a good point. The O/P needs some input from diet experts.

The body usually turns muscle into glucose only when muscles needs a lot of glucose but no glycogen is available to produce it i.e. weight training/sprinting on empty. It also happens slowly with prolonged starvation as the brain can't get 100% of its energy from ketones.

The 5lbs or so water loss is a one-off weight loss that occurs at the beginning of fasting/low-carb dieting and is regained on normal eating.

thanks for all the help i have just started training 4 times a week and im a delivery driver part time 3 days a week normally but i am unfit i know so will start and walk in the evening just before bed i need to sort all my diet i know but for a start breakfast seems a good start i am normally very lazy when not at work but im trying to up this but i think what i am eating is also making me feel like this with not much energy so need to start doing something about it but just need a helping hand for the info so thanks for comments cheers

there is a physcological factor ....he might as well eat something enjoyable especially when starting off on he's change in life style

little steps add up over time

@nige - in your very good diet book ...even you recommend eating starchy carbs at breakfast

Oh, shush!

also ive switch white bread to wholemeal and what is the daily amount of water i ned and what are macros cheers

flintsaph
also ive switch white bread to wholemeal Burgen Soya & Linseed bread is one of the most filling breads you can get and what is the daily amount of water i ned enough to make your wee pale and what are macros cheers what do you mean, exactly?

not sure what macros are been reading about diets and always seem to come acros people needing more macros so havent a clue really what they mean

Macros is short for macronutrients, which is a fancy word meaning Protein, Carbohydrate & Fat. Some people talk in terms of 40/40/20 macros which means 40%P, 40%C, 20%F in calorie terms. You don't need to worry about percentages (unless you really want to).

See Diet Percentages: Part 2

wholemeal bread, 2 eggs white, a piece of cheese, 4 5 olives, slices of tomatoes and milk or orange juice