Why skipping breakfast could be beneficial for fat loss (experiments with intermittent fasting)

I always loved breakfast, being a strong believer that 1) breakfast provides energy for the whole day, and 2) that it allows you to indulge in one or two guilty pleasures such as a piece of dark chocolate, or bowl of cherries. However, your approach to the first meal of the day depends on your goals, lifestyle, and work-schedule. In some cases skipping breakfast could be a highly beneficial strategy for achieving fat-loss.

What sort of situations am I talking about?

 morning-workout-tips_2

  • People who have just started a fat-loss diet (i.e. untrained or lightly-trained individuals with a body fat percentage of over 30% in females, and over 20% in males);
  • People who would like to shed fat faster (but not too quickly: there is no magic bullet in holistic nutrition);
  • Those who have a low-to-no chance of sticking to a very strict diet due to social obligations such as business, travel, dinners out and so on;
  • People whose bodies have adapted and become resistant to conventional healthy eating schemes, and who have ‘plateaued’ (This actually happened to me after six competition preparation diets over a two-year period);
  • Those who have a good overall fitness level, but who are trying to get rid of some stubborn fat (for example legs and gluts for ladies and the abs area for men).

If any of these cases apply to you, keep reading.


 There are three main ideas behind the strategy of skipping breakfast:

  • Intermittent fasting
  • Fasted cardio
  • Intensive but limited in-time feeding period

Let’s examine these concepts individually.


Intermittent fasting

intermittent-fasting-states

If you are not familiar with intermittent fasting protocols, the concept can be summed up as follows: An eight hour ‘feeding period’ followed by sixteen hours of fasting. According to Martin Berkhan, author of the Leangains protocols – a system widely known in the nutrition world – intermittent fasting helps to:

  • Increase blood flow to ‘stubborn’ fat cells during exercise;
  • Make the body use fatty acids for energy instead of traditional glucose;
  • Suppress Insulin release (a fat-gaining hormone);
  • Elevate concentrations of epinephrine and norepinephrine (lipotropic hormones);
  • Increase the metabolic rate when resting (the body starts to burn more calories when not exercising).

Berkhan advocates the extended fast (16 hours of fasting followed by 8 hours of feeding) as a powerful tool for fat-burn. I’d like to make a remark at this point:

Usually men respond better to the 16/8 eating scheme than women, due to hormonal differences. Researchers generally believe that women need a longer feeding period (14/10 or even 12/12) in order to support healthy female sex hormone production. The length of the ‘feeding time’ for women also depends on the menstrual cycle period.

My personal experience

My personal experience of intermittent fasting was extremely positive. I first gave this strategy a try 12 years ago when I experienced sudden weight-gain due to an inability to stick to my usual dietary and exercise routine. My job was extremely demanding at the time, and I consequently tried very hard to get back on track. I followed the extended protocol, skipping dinner instead of breakfast. It worked well and I lost 12 lbs over the course of 3 months, but unfortunately my social life also dropped off.

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A month ago I tried intermittent fasting again, as I had to travel a lot and I didn’t have the option of carrying on with my small/frequent meal strategy for a little while. I also felt that my body had adapted and become resistant to the latter technique, as I had been following it for the past two years. I altered the fasting protocol by skipping breakfast instead of dinner. My starting point was the 16/8 scheme, which I initially found sustainable, but within seven days I started feeling a slight lack of energy. I extended my feeding period to 10 hours for another ten days and then to 12 hours, which brought me to the final stage of my menstrual cycle – exactly one week before my period (at this time the female body requires more energy). Then I took three days off, eating clean, small and frequent meals. I started the course again when my period was over.

The overall result for one month was losing 6lbs and a decrease of 1.5% of body fat without being on extremely strict diet (I continued to eat fruits, berries and even had a glass or wine or a piece of dark chocolate occasionally).


The main principles of intermittent fasting:

*contact me for customized calculations and timing

  • High protein consumption*
  • High vegetable intake
  • Intense training: do resistance training 3-5 times a week and fasted cardio 4-6 times a week before your first meal.
  • Carb cycling: increase carbs* (sweet potato, butternut squash, whole grain bread and pasta, rise, fruit, etc.) on the resistance training day especially legs day.
  • Nutrient timing: eat the biggest meal straight after resistance training in order to avoid muscle brake-down and quicken recovery. If you want to increase the fat-burn effect, skip carbs after the fasted cardio.*

The easiest way to try intermittent fasting is by fasting from 9-10 PM until 1-4PM the next day, doing fasted cardio around 11am. In other words, by skipping breakfast. While you can always skip dinner instead, you may find that you end up sacrificing the pleasure of catching up with your friends.

Don’t labour under the delusion that by simply skipping a meal or two you will achieve a fitness model body. The strategy only works effectively with the right combination of meal planning, food selection, fasted cardio programme, workout plan and nutrient-timing.

Fasted cardio

morning fasted cardio blond with red pants

Fasted cardio is another idea behind beneficial breakfast skipping. When done on an empty stomach, such cardio is a great tool to combat that stubborn fat. The secret is simply this: Your bloodstream is cleared of both glucose and amino acids at that point, so your body burns its own fatty acids for energy. I was doing my fasted cardio as a first break in work from 11am to midday. After cardio I had a balanced high-carb and high-protein breakfast.

However, some practitioners believe that fasted cardio could be catabolic: Yes, it could. To avoid muscle loss, take HMB or BCAA prior to and during a cardio session, and stick mainly to low intensity cardio such as power walking, cycling or light jogging, as you prefer. I generally opt for a long power walk in the park, followed by a 15-30 minute Hatha yoga session.

You can join me every day in St James’ park. Book your session here.

Feed your ambitions

Practicing intermittent fasting, fasted cardio and skipping breakfast could work well together with an intensive feeding period. How does it work?

First of all, your body needs energy to function and recover. Logically, you have to use your feeding period smartly and introduce a sufficient – but not an excessive – amount of nutrients into your system. Secondly, having 4-5 small frequent meals or 2-3 big meals (it’s up to you; I personally prefer the first option, but when I’m pushed for time I always have the option of the second). You will boost your metabolism, stimulating the body into burning more calories during the resting/fasting period.  And last but not least, eating healthy and delicious food is always great fun.

Enjoy your diet.

 Possible Day Schedule

*contact me for bespoke dosages calculation and meal planning 

8:00 AM – Wake up, drink 500 ml of water with l-tyrosine and l-tryptophan powder mix* + 2 cups of green tea

9:00 AM – Drink 500 ml – 1l of water with a mix of L-taurine, threonine, choline, inositol and l-glutamine*

11:00 AM – 500 ml – 1l of water + l-carnitine short with vit C* (take alpha adrenergic receptors short-term antagonist as a pre-workout to increase fat burning effect and energy release + coffee (optional)

12:00 PM – 60 min fasted cardio + 1-1.5l of water with a mix of L-taurine, threonine, choline, inositol and l-glutamine*

1:30 PM – lunch

3:30 PM – high protein snack

5:30 PM – pre-workout meal

6:30 – take alpha adrenergic receptors antagonist as a pre-workout to increase fat burning effect + coffee (optional)

6:30 – resistance work-out (optional)

8:00 – protein shake or post-workout meal*

9:00 – dinner

Tatiana Dmitrieva

 

#Relaxation #food list

Which foods are able to act as natural relaxants and anti-depressants is a question I’m often asked by clients. 

CALIFORNIA WALNUT COMMISSION MEDITERRANEAN DIET
Mediterranean Diet probably is one of the best combinations of ingredients with anti-depressants properties. 
To begin with, an overall balanced diet is always helpful. By that I mean a clean wholefood diet with the minimum possible amount of processed food intake. Macronutrient modulation varies and depends on factors such as your:

– activity level

– overall fitness level

– body composition

– body related goals

– lifestyle

Probably the best healthy ratio is:

– up to 20% healthy fats

– 30-40% lean protein

– 40-50% carbohydrates.

We’ll talk about an ideal macronutrients’ modulation ratio in another article in more detail.

Returning to the main topic, the following is a (non-exhaustive) list of foods with calming and relaxing properties:

1) Almost all fruits and berries: They are full of natural sugar and antioxidants. Fructose is the quickest carb (source of energy) after refined sugar, and your body will automatically feel happier and more relaxed with more sugar in the bloodstream. However, do keep in mind that if you aim to become leaner you will have to pursue a diet with a low fructose content.

2) Oily fish. Fish oil is well-known nutrient that increases the brain’s metabolism. By combining fish oil with nootropics you can easily achieve a state of calm and have a clearer mind. Book aconsultation to get a list of over-the- counter nootropics.

3) Herbal tea. A blend of mint, chamomile, artichoke and lavender is one of the best relaxation options.

4) Cinnamon, ginger, nutmeg and cacao are four spices that were historically used as natural mood lifters and relaxants. Adding a sprinkle of cinnamon in your coffee can help, or even simply inhaling their scent.

5) Chicken hearts and liver are perfect sources of essential amino acids, vitamin B, choline, inositol and Iron. This combination of nutrients is one of the most effective ‘cocktails’ for boosting the central nervous system.

6) Despite the negative publicity and misconceptions surrounding the consumption of egg yolks, the high concentration of cholesterol in them is designed by nature as a perfect source of nutrients. Rich in lecithin, vitamin B, amino acids, choline, inositol, vitamins A and E, phosphatidil serine and many more beneficial substances, egg yolks alone could provide your body with almost everything it needs. However, do not exceed the healthy allowance. Have 1-3 whole eggs a day, adding some separated egg whites if you need to increase your protein intake.

7) Now anyone with a sweet tooth can celebrate – Dark Chocolate!! Yes, having a piece or two of dark chocolate each day will definitely help your body to boost its ‘positive vibe’ hormones.

8) Have a glass of wine. Yes, and YES again!!! But only one, and make sure it’s a high quality wine. First of all, it’s an additional 75 kcal of quick energy that your body will be grateful for. Secondly, high quality wine contains a high concentration of bio-flavonoids and antioxidants.

Taken in a moderate quantities, wine can also act as a minor natural relaxant.

And remember; even if you eat healthily all the time and are a fitness fanatic, allowing your body a little bit of what you really love is always beneficial. By keeping your diet 95% clean, let’s say, you will have even better results than confining yourself to a strict regimen of traditional lean and mean boiled chicken breast, and rice and broccoli.

Enjoy your diet. 

Enjoy your life.

 

Tatiana Dmitrieva 

Protein-Packed Peanut Butter Cookies

These cookies are buttery and crunchy, and packed with protein. Exactly what you need to treat yourself to after a good workout! You’d have to put them away before you finish them all. These cookies are suitable for freezing.e0a02ef89c439945623d5f448bf35536

Yield: 12-14 cookies, prep time – 5 minutes, cooking time – 10 minutes, total time – 15 minutes


Macros

Total calories per cookie: about 221kcal

Protein – about 12g

Carbs – about 6g

Fat – about 17g


Ingredients

  • 225g organic peanut butter
  • 1 Tbsp Stevia
  • 1 egg, large
  • 2 scoops protein powder (peanut, chocolate or vanilla flavour)
  • 1 ½ Tbsp sugar-free chocolate chips (optional)making-peanut-butter-cookies

Cooking process

  • Preheat oven to 180C and line a baking sheet with baking paper
  • Beat the egg and stevia together
  • Add the rest of the ingredients and mix until your consistency is like cookie dough. If the batter looks runny, add a few more tablespoons of protein powder. You can add chocolate chips, if you desire. Just mix them with the batter.
  • Take 2 tablespoons of dough into your palms and roll into a ball. Flatten the ball and place on a baking sheet. Use a fork to create classic peanut butter cookie criss-cross marks on your cookie.
  • Bake at 180C for 10-12 minutes or until the edges begin to turn golden brown.
  • Leave them to cool for 10-15 minutes until the cookies become harden!

Enjoy!

Homemade Nutella spread

A while ago we discovered this homemade Nutella recipe. Unlike its shop counterpart, this Nutella chemicals and sugar free. The spread goes very well with rice crackers. Just remember to stop yourself on time.Chocolate-Hazelnut-Spread-aka-Nutella

Yield: 235g, prep time – 5 minutes , cooking time – 5 minutes, total time – 10 minutes


Macros

Total calories per 100g:  about 620 kcal

Protein – about 15g

Carbs – about 5g

Fat – about 60g


Ingredients

  • 170g organic hazelnut butter
  • 2/3 tsp of liquid Stevia
  • 1 scoop Chokolate whey protein 
  • 1/3 cup almond milk
  • 65g sugar-free chocolate chips
  • 1/4 tsp. vanilla extract
  • ¼ tsp Himalayan salt (optional)13ab0f00da7e5f3d6ba867e744b544f1

Cooking instructions:

  • Melt the chocolate chips over a double boiler to 40-45C.
  • Add melted chocolate, sweetener, protein powder, almond milk, vanilla extract & Himalayan salt to hazelnut butter and mix.
  • Blend until well incorporated. Transfer to an airtight container or clean jar and store at room temperature for everyday use for up to 2-3 weeks.

Enjoy!

Source: http://triedandtasty.com/three-ingredient-nutella/

 

Frozen yogurt pieces with berries

Summer is here, and why not indulge ourselves in this desert full of antioxidants, protein and vitamins. It’s also vegetarian and quite easy to make too, but needs time to freeze. So you can prepare it overnight for the next day enjoyment.make-it-now-mix-match-frozen-yogurt-bark_hero.jpg

 

Yield: 8-10 chunks, prep time – 15, chilling time – 6-8 hours, total time – 6 hours 10 minutes


Macros

Total calories per chunk:  about 30kcal

Protein – about 1.5g

Carbs – about 2.1g

Fat – about 0.9g


Ingredients

  • 300g vanilla soya yogurt
  • 1 ½ Tbsp Stevia sweetener
  • 1/4 cup blueberries
  • 4 strawberries sliced

Cooking instructionshow-to-make-mix-match-frozen-yogurt-bark_04

  • Add stevia to the yogurt and stir
  • Cut strawberries into thin slices
  • Spread yogurt over a baking tray lined with a greaseproof paper. Then just pile on the toppings! (you can mix & match different fruits and berries)
  • Put the tray into the freezer for 6-8 hours
  • Once chilled, the yogurt tray can be broken up into big chunks for serving
  • Keep the chunks in an airtight bag in a freezer and consume within 3 weeks

Enjoy!

 

Chocolaty Protein Brownies with Prunes & Almonds

Try a piece of this chocolate heaven. It is perfect protein enriched snacks to go. They are not too sweet, and sugar-free, so you can enjoy them without worries. They are simply so delicious that it may be hard to stop eating them. Luckily, they are not high in calories, so eating more than one bar at a time is not a big problem.

Triple Chocolate And Plum Protein Cake bars_

Yield: 15 brownies, prep time – 15 min, baking time – 30 minutes, total time – 45 min.


Macros:

Total calories per portion:  about 87kcal

Protein – about 6.5g

Carbs – about 9g

Fat – about 3g


Ingredients

  • 1 cup any gluten-free flour (I prefer oat flower)
  • 4 egg whites
  • 2 scoops chocolate flavoured protein (the darker the better!)
  • 3 Tbsp sweetener (I use stevia as it’s natural and low in calories)
  • 1/2 tsp. baking powder
  • 150g sugar-free jam (apple, plum, or rhubarb jam)
  • 3 Tbsp. raw cocoa powder
  • 1/4 tsp. salt
  • 3 Tbsp. dark chocolate chips (I love just unsweetened 100% dark cholate junks)
  • 75g pitted prunes (chopped)
  • 30g fat-free Greek yogurt
  • 85ml almond milk
  • 2 Tbsp blanched almond flakes

Chocolate-Cake-Batter-iStock

Directions

  • Preheat oven to 180C degrees
  • Chop prunes into small pieces.
  • Whisk egg whites with sweetener and salt (added salt makes egg whites “fluffier”), until they double the size.
  • Add almond milk, Greek yogurt and jam of your choice. Mix together in a same bowl.
  • In another bowl mix dry ingredients (flour, powder and baking powder, raw cocoa).
  • Add wet ingredients to dry ingredients and mix together.
  • Stir in the chopped prunes, dark chocolate chips and almond flakes.
  • Pour batter into the baking form and bake for 20-30 minutes or until a toothpick inserted comes out clean.
  • Let it cool on a wire rack and divide into squares.

Enjoy!

Sugar and gluten free PUMPKIN Jelly. Little low callorie Vegan treat

This awesome light desert is perfect for any time of the day, completely sugar and gluten free, low in carbs, high in fiber and suitable for vegans. Plus, it’s super easy to make! No cooking required. 

pumpkin jellie


Yield: Serving 4-6 portions, prep time – 5 min, cooking time – 5 min, waiting time – 1 hour, total time – 1.30 min.


Macros:

Total calories per portion:  about 100 kcal

Protein – about 10g

Carbs – about 10g

Fat – about 3g


Ingredients

  • 450g Organic Fat reduced Tofu, drained
  • 495g (2 cups) 100% Pure Pumpkin Puree, canned (you can make it yourself if you prefer). You can also swop it for Apple, Pear or any other fruit puree
  • 1/4 cup Unsweetened Almond Milk
  • 2 Tbsp Toffee or Pumpkin pie Flavoured unsweetened syrup
  • 2 tsp Pure Maple Syrup
  • 1/2-1 tsp pumpkin pie spice
  • 1 portion of gelatin
  • Fat-free yogurt or Cashew butter (optional)
  • 2 scoops of Bannofee pie whey protein (optional if you aim to increase your protein intake)

Directions:

  • Drain tofu
  • Put it between two paper towels to remove liquid completely
  • Prepare pumpkin (apples) if you don’t use canned puree (oven-baked would be a perfect option)
  • Mix gelatin with 3 Tbsp of warm water until dissolved. Do not boil.
  • Put tofu into a high-speed blender
  • Add gelatin and the rest of the ingredients to the blender and puree until completely smooth
  • Pour the liquid into serving bowls and put in the fridge
  • Serve with fat-free yogurt, cashew butter
  • Decorate with nuts and dried apricots (optional)

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Enjoy!

 

Apple&Peppermint and Lemon Ice Popsicles!

Just because the weather outside says it’s still spring, it cannot stop us from embracing the summer! We prepared a special summer treat recipe just for you guys! Refreshing fruit pops boasting with vitamin C! Beachbody-Blog-LemonadePopRoundup_two


Yield: 8 portions, prep time – 30 min, cooking time –  about 10 min. Total time – about 4 hours.


Macroc:

Total calories per piece:  about 40 kcal

Protein – 0g

Carbs – 10g

Fat – 0g


Ingredients:

LEMON LAYER:
  • 2 tsp sweetener
  • 1/2 cup water
  • 2/3 cup fresh lemon juice
  • 1/3 cup fresh orange juice
  • 1/4 teaspoon orange extract
APPLE & PEPPERMINT LAYER:
  • 3 tsp sweetener
  • 3 cups of water
  • 1/4 cup coarsely chopped fresh peppermint
  • 2 chopped apples
  • 1 tablespoon fresh lime juice

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Directions:

LEMON LAYER:

  • Mix 2 teaspoons sweetener with 1/2 cup water in a small saucepan over medium-high heat and bring to the boil
  • Cook about 30 seconds
  • Pour into a bowl
  • Stir in lemon juice, orange juice and extract
  • Cool for 15 minutes
  • Cover and chill at least 1 hour.

APPLE & PEPPERMINT LAYER:

  • Chop apples into small squires
  • Add 3 teaspoons sweetener and 2 cups of water and boil in a small saucepan over medium-high heat for about 5 minutes
  • Stir in chopped leaves of peppermint
  • Cover and set aside for 30 minutes
  • Strain through a sieve into a bowl. Discard solids.
  • Stir in lime juice
  • Cover and chill 1 hour.

ICE POPSICLES

  • Pour about 2 1/2 tablespoons apple mixture into each of 8 ice pop molds
  • Freeze 1 1/2 hours or until almost set.
  • Arrange 1 wooden stick into mixture, being careful not to push through to bottom of mold. Return to freezer.
  • Freeze 1 hour or until frozen.
  • Remove molds from freezer.
  • Pour about 3 tablespoons lemon mixture over frozen apple mixture in each mold.
  • Freeze 2 hours or until completely frozen.

Enjoy!

Protein Yogurt Cheesecake!

I’m not a cheesecake lover but this one is simply amazing: low in calories, high in protein, very easy to make, end extremely delicious! When I cook it at home I can’t even notice how quick it’s gone. 

cheesecake with rasberry


Yield: 8-10 pieces, prep time – 20 min, cooking time –  about 60 min. Total time – about 2 hours.

Macroc:

Total calories per piece:  about 200 kcal

Protein – about 15g

Carbs – about 10-12g

Fat – about 7-10 g


Ingredients

Crust:

  • 1.5 cups crushed crackers
  • 2 Tbsp. melted coconut oil
  • 2 Tbsp. almond milk
  • 1 Tbsp. sugar free syrup (optional)

Cheesecake Filling:

  • 8 oz light cream cheese (I use 3% Philadelphia)
  • 12 oz fat free greek yogurt
  • 2 eggs
  • 2 egg whites (2 Tbsp. liquid egg whites)
  • 2 scoops vanilla whey protein
  • 1-3 tsp. sweetener of your choice (I use stevia + 1tsp. sugar free lemon cheesecake syrup)

Directions:

  • Preheat oven to 250 F
  • Mix Filling ingredients! Let the mixture sit out in room temperature
  • Put the filling mixture aside and start working on the Crust
  • Mix crushed crackers with coconut oil, almond milk and syrup
  • Put parchment paper into a form and plop the crust onto the parchment paper.
  • Pour the cheesecake filling onto the crust
  • Bake the cheesecake for 30 minutes at 120C.
  • Then bake for 45 minutes at 105C!
  • Let it cool COMPLETELY for a few hours/overnight in the fridge to set!
  • Decorate with berries, fruits or compote
  • Enjoy!

 

Pumpkin sugar, gluten, dairy free protein Pancakes

I’m a bit pancakes fan. These recipe is, probably, one of my favourites,  as the pancakes are delicious, quick to make (about 15 minutes), and also gluten, dairy and sugar free. 

pumpkin6

Yield: 6 pancakes, prep time – 5 min, cooking time – 10 min, total time – 15 min.


Ingredients
  • ½ cup pumpkin puree
  • 2 large eggs
  • 1 Tbsp. coconut oil (melted)
  • ¼ cup unsweetened almond/soy milk
  • ½ tsp. cider vinegar or lemon juice
  • 1 cup almond/oat/buckwheat flour
  • ¼ cup ground flax seed
  • 1 scoop whey/soy protein powder
  • ¼ tsp. baking soda
  • ¼ tsp. sea salt
  • a pinch of cinnamon
  • pure maple syrup
  • toasted walnuts/almonds/peanuts, optional

Directions

  1. Heat griddle to 300 degrees F (or heat a skillet over medium heat)
  2. Combine the pumpkin, eggs, coconut oil, almond milk and vinegar (or lemon juice) in a large bowl. Mix well.
  3. Add flour, protein, flax seeds, cinnamon, pumpkin pie spice, baking soda and salt and stir until well combined. Batter will be slightly thick.
  4. Lightly oil griddle or skillet surface with coconut oil. Pour batter onto griddle using an ⅛ cup measure or a heaping tablespoon. Pancakes are ready to flip when bubbles pop on the surface of pancake. (about 3 minutes).
  5. Continue cooking other side until golden brown.
  6. Enjoy with pure maple syrup (homey) and some toasted walnuts on top. pumpkin5

Enjoy!

SOURCE: http://lettucebehealthy.net/2013/10/25/pumpkin-protein-pancakes/