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Build Muscle & Lose Fat By Eating Plants
The first thing you eat in the morning
dictates how your mind and body will perform for the rest of the day.
This is one of the very first tips I offer when anyone
asks me for nutrition advice, especially if they’re looking
stay lean, energized, and focused.
Forget sugary-sweet breakfast cereals and gooey pastries, the eggs and nuts breakfast is where it’s at for hardworking
athletes, bodybuilders, and fitness buffs.
Whether you’re a full-time vegetarian or just looking to cut more meat out of
daily meals, this is a great meat-free meal option to fuel your morning with healthy protein, carbs, and fats.
Why Eggs and Nuts Improve Body Composition and Mental Functioning
Just like Mom always told you growing up, breakfast is the most important part of the day.
In the past, eggs have gotten a bad reputation for high cholesterol content.
However recent studies have found that the daily nutrient intake of egg
consumers is significantly greater than that of non-egg consumers for
practically all nutrients.
One Journal of the American College of Nutrition study concluded that
dietary cholesterol in test subjects was unrelated to serum cholesterol
concentration, and that individuals who ate more than four eggs per week had a
significantly lower mean serum cholesterol concentration than those who ate one
or less eggs per week.
Eggs also support weight loss and a leaner body composition,
according to researchers in an International Journal of
Obesity study.
They concluded that when combined with a balanced overall diet, egg
breakfasts enhance weight loss and should be considered a nutritious supplement for a weight management program.
As further evidence, a separate study published in Journal of the
American College of Nutrition emphasized that the foods eaten for
breakfast have a significant impact on BMI.
Eggs are associated with providing high energy, which is required for
challenging workouts and brain performance.
When compared with other common breakfast foods, like bagels, test subjects
in a Department of Nutritional Sciences University of
Connecticut study showed less hunger and less variation of plasma glucose
and insulin throughout the day after eating eggs for breakfast.
When your mind isn’t focused on food cravings, you can focus better on your
goals at the gym and in life. Eating eggs and nuts for breakfast establishes
your neurotransmitter production for the day, which is especially crucial to
sports and competitions that require high concentration and attention span.
Meanwhile, nuts also lower cholesterol and support healthy cardiovascular functioning. A
study conducted by the Department of Human Nutrition in New
Zealand found that nuts reduced total and LDL cholesterol and decreased cardiovascular risk.
When your heart is pumping as it should, you can push your body more during
training and sustain the mental stamina to keep going harder and longer. Nuts
are also a great source of healthy fats that help the blood sugar stabilize in the morning and
all day long.
A classic study published in the Journal of the American Dietetic
Association laid the foundation that protein-rich breakfasts result in reduced sugar consumption throughout the day. Both
eggs and nuts are high in protein and great options to help cut sugars in subsequent meals and snacks.
That’s because sugar wreaks havoc on both body composition and
mental focus, doing essentially nothing beneficial for your fitness plan.
Eggs and Nuts Breakfast Sample Meal Plan
But don’t take my word for it; try it for yourself!
Below is a sample six-day sample meal plan of a basic eggs and
nuts breakfast. Keep in mind that these are full meals, so don’t add anything
else to them — that includes milk and juice.
However, feel free to continue sipping your coffee, tea, or
herbal infusions if that’s part of your morning routine.
Day
1
• 4-6 organic eggs (or plant-based protein shake)
• 1 handful of macadamia nuts
Day
2
• 4-6 organic eggs (or plant-based protein shake)
• 1 handful of cashew nuts
Day
3
• 4-6 organic eggs (or plant-based protein shake)
• 1 handful of almonds
Day
4
• 4-6 organic eggs (or plant-based protein shake)
• 1 handful of brazil nuts
Day
5
• 4-6 organic eggs (or plant-based protein shake)
• 1 handful of hazelnuts
Day
6
• 4-6 organic eggs
• 1 handful of pistachios
Day
7
• Cheat day, have a veggie omelet and pumpkin spice protein
pancakes!
For
more ideas about eggs and nuts breakfast recipes, watch this video - 7 Healthy Egg Recipes For Weight Loss
Recipe for Veggie Omelet
Ingredients:
·
2
cups cooked quinoa, warmed
·
1/2
cup shredded organic cheddar cheese (gluten-free)
·
6
eggs (vegetarian fed, free-range)
·
1
clove garlic, minced
·
1
teaspoon sea salt
·
1/3
cup chopped fresh spinach leaves
·
1/2
cup chopped zucchini
Directions:
·
Preheat oven to 350
degrees and coat muffin tin with coconut oil
·
In a large bowl, mix
the warm quinoa with the cheese to melt the cheese. Add the eggs, garlic, sea
salt, zucchini, and spinach leaves. Stir well.
·
Spoon mixture into
mini muffin tins. Bake at 350 degrees for 20 minutes. Remove from oven and let
cool for 12 minutes.
Recipe
for Pumpkin Spice Protein Pancakes
Ingredients:
·
2 cups cooked quinoa,
warmed
·
1/2 cup shredded
organic cheddar cheese (gluten-free)
·
6 eggs (vegetarian
fed, free-range)
·
1 clove garlic, minced
·
1 teaspoon sea salt
·
1/3 cup chopped fresh
spinach leaves
·
1/2 cup chopped
zucchini
Directions:
·
Preheat oven to 350
degrees and coat muffin tin with coconut oil
·
In a large bowl, mix
the warm quinoa with the cheese to melt the cheese. Add the eggs, garlic, sea
salt, zucchini, and spinach leaves. Stir well.
·
Spoon mixture into
mini muffin tins. Bake at 350 degrees for 20 minutes. Remove from oven and let
cool for 12 minutes.
Adjustments for Food Allergies and Sensitivities
Food sensitivities occur when your body has a negative response
to food because your cortisol levels are elevated and your body’s immune system
is activated. Cortisol is a substance that controls inflammatory
reactions in the body.
But according to findings of a study published in the International
Journal of Obesity & Related Metabolic Disorders, cortisol secretion after
food intake is associated with risks of obesity, an imbalanced insulin/glucose ratio, and high blood pressure.
Unfortunately, eggs and nuts are common food intolerances, but that doesn’t
mean that you still can’t adopt part of this diet plan if you have a
sensitivity. Some individuals find themselves sensitive to eggs because they
are digested quickly in the body, which can make sustaining blood
sugar more difficult.
In this instance, a vegan protein shake can provide a similar morning
boost in place of eggs and is essentially a full meal in itself.
Stock up on fresh and frozen fruits and non-diary milks for shakes, and
grind your own chia, hemp, and flax seeds to get the most nutrients out of
them.
My Chocolate-Almond Butter Vegan Protein Shake is the ultimate
formula for mass-building, and my Vegan Coffee Protein Shake with Cacao
and Almond Butter can serve as breakfast or a pre-workout snack.
If you’re fine with eggs but are allergic to nuts, there are a few
alternatives you can use here as well. Low-glycemic and low-fructose fruits
like apricots, blueberries, and grapefruits are great to eat alongside eggs for
breakfast.
Other recommended fruit options are peaches, papayas, strawberries,
and raspberries.
Just make sure to choose organic fruits so you’re not accidentally getting a
side dish of unnecessary chemicals and toxins with your healthy breakfast.
Then after your morning meal, consider taking a tablespoon of high-quality
krill oil* to support a healthy insulin response and maximize nutrient
concentration until it’s time for a mid-morning snack.
*Vegans
should use organic flaxseed oil with algae-derived DHA.
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3
Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and
exercise. This system is designed for vegans and vegetarians only.
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising
its progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian
Bodybuilding System claims “I know a plant-based diet is good for
athletes and bodybuilders, and I have results to prove it.”
To
find out more, visit the website at V3 Bodybuilding –
Eggs and Nuts Breakfast to Build Muscle and Strength
