Why is Breakfast the Most Important Fat-Burning Meal of the Day?

**Prince** · 12-09-2010, 12:16 PM

Why is Breakfast the Most Important Fat-Burning Meal of the Day?
by Chris Aceto

QUESTION:
Does eating a big breakfast really make any difference in getting lean or is that another nutrition myth?

ANSWER:
Hell if I would know! Ok, I do know. And it's not a myth. It's a true factoid. It's the most Breakfastimportant meal of the day, next to the pre-training meal. Before getting into some of the facts and logic behind eating a large breakfast, let me give you my own personal experience going all the way back to 1988. That year, I was working with a really good local bodybuilder in Springfield Massachusetts. I had him was eating 2400-2600 calories a day and he was pretty damn lean, but not shredded. With 6 weeks remaining before the competition, I actually increased his calories to 3400 a day and I had him take in 1200 calories at meal 1 and 440 calories at the next 5 meals of the day. The results; he got really cut - complete with striated glutes. Right there, that was enough proof to convince me that it's hard to get fat when you eat a lot at the first meal of the day. Below, I'll give you the principle reasons why you should eat a lot of calories at meal one if ripped and lean is your goal.

Metabolism: Metabolism can generally be defined as "calorie burn." Many nutritionists like to get more specific and define at as the amount of calories you burn in a given 24 hour period. In the real world-- how the body really works-- you don't burn a uniform amount of energy each and every hour over a 24 hour span. Calorie burning varies throughout the day and is, overall, higher in the early waking hours than any other time of the day. Since the metabolism is higher upon waking, say the first few hours of the day, it makes sense to eat more during this time as calories will less likely be stored as body fat since the metabolism is burning at a (slightly) higher rate. This is one of the major reasons why I always have clients eat more at meal 1 than at any other meal. It's more difficult to get fat. In addition, there is an important muscle-building concept to consider here. The calories you eat have to "go" someplace. When you eat, calories can be stored as body fat, wasted as heat-- meaning some calories are simply burned off during the digestion process, or they can support anabolism (the building of muscle). If calories are less likely to be stored as body fat, such as at meal 1, that means they are more likely to "go" down muscle building pathways helping the body to increase its muscle mass. When calories support muscle building, the overall metabolism slightly rises and nothing is more important in getting serious (fat burning) results then an elevated metabolism.

Heat: One of the many influences on the metabolism is body heat. The body's internal core temperature tends to remain stable at 98.6 F but that can vary based on several factors. In general, the body's ability to generate heat is a little greater in the morning then later in the day which means the foods you eat earlier are less likely to be stored as body fat. Another way of looking at it; when you eat more at meal one, the body has a greater ability to burn some of those calories "off" simply because the internal temperature is a bit higher at this time and even a mildly higher temperature has an affect on whether the food you eat is deposited as body fat. I manufacture my own line of supplements now but in the olden days, people depended on a mix of caffeine and theophylline to increase body temperature. These products work better (i.e. they are more affective at increasing body temperature) when taken before meal one as opposed to taking them after eating 2-3 meals. That has to do with the fact that some fat burners work by increasing norepinephrine (NE) levels. NE increases body temperature, which causes calories to be burned. However, even a mild carb intake can blunt the NE induced heat drive associated with some fat burners. So; its best to take them before meal 1; let them "sink in". Then go ahead and chow down the first meal of the day.

Glycogen Status : Can carbohydrates make you fat? Sure they can. One way; when carbohydrate reserves called "muscle glycogen" are full, any incoming carbohydrates that you eat will be packed away as body fat. On the other hand, when glycogen stores are lower (or not full) incoming carbohydrates are less likely to be stored as body fat. In the morning, having not eaten for 8-10 hours, glycogen stores are lower than any time of the day, especially if you avoided a high carb intake before bed (which I recommend). When glycogen stores are low, the body will take the large amount of carbohydrates consumed at meal 1 and store many, or a majority of them, as muscle glycogen. In turn, when carbs are stored as glycogen, fewer can be stored as body fat. On the other hand, as the day progresses and you continue to eat multiple meals spaced every 2 1/2 to 3 1/2 hours, glycogen stores begin to saturate and as glycogen reserves fill up, the body is more likely to take incoming carbohydrates and store them as body fat. Think of it as an empty cup. How much water can be poured into an empty cup before it starts to spill over the edge? Now, compare the empty cup to a cup that is 3/4 full. The cup that is already 3/4 full can take far less water before that water spills over the edge. The same is true with carbohydrates and glycogens stores. Later in the day, when those stores are much fuller then earlier in the day, the body can only take so many before the extra carbs "spill over" and create body fat.

Blood Sugar Levels: The amount of carbohydrates floating around in the blood stream also influences the body's ability to make body fat. The technical term for carbohydrates in the blood is "blood sugar" which is nothing more than the final dissolved and digested fragment of carbohydrates (glucose). Higher blood sugar levels tend to increase the body's ability to manufacture body fat from carbohydrates. In the morning, upon waking, blood sugar levels tend to be rather low so incoming carbohydrates are far less likely to be stored as body fat then at other times of the day. The carbs eaten at meal 1 must first raise blood sugar levels before starting to fill glycogen stores.

As you can see, there's a strong argument that eating more in the morning is a wise step in staying lean. I will go a step further and claim a person will get leaner eating more calories a day then fewer calories, as long as he is eating a large portion of his calories in meal 1. For example, here is a side by side calorie breakdown using 5 meals a day with Menu A being 200 calories higher then Menu B. The person following the A menu, which has more calories in meal 1, will get leaner over time then the person following menu B.

SOURCE

**carli** · 12-09-2010, 12:40 PM

great post was always wondering why it was so important

**awhites1** · 12-09-2010, 12:41 PM

"breakfast the most important fat burning meal"

Im gonna eat breakfast everyday all day!

**Life** · 12-09-2010, 12:50 PM

I respectfully disagree on a number of points. I agree that you will burn more calories in the morning but Ein-Eout=Etotal. Conservation of energy, it is how much you eat that matters, not when you eat. There have been numerous studies associated with this espoused by the lean gain people. Personally I much prefer fasting.

**Phetamine** · 12-09-2010, 07:32 PM

Nice article thanks!!

**Built** · 12-09-2010, 07:36 PM

Wow. Welcome back to the eighties!

I DO agree the first meal should be a big one, and loaded with protein. Not for increasing metabolic rate though - more for improving metabolic control of your intake, and for improved satiety.

I don't agree it needs to be in the morning. My first meal is sometimes as late as six PM.

**MDR** · 12-09-2010, 07:56 PM

Originally Posted by Built

Wow. Welcome back to the eighties!

I DO agree the first meal should be a big one, and loaded with protein. Not for increasing metabolic rate though - more for improving metabolic control of your intake, and for improved satiety.

I don't agree it needs to be in the morning. My first meal is sometimes as late as six PM.

I have never liked eating much early in the day. Ate my first meal at 3pm today. I remember trying to eat first thing because I thought it was what I needed to do, and I'm glad those days are long gone.

**Built** · 12-09-2010, 08:32 PM

Indeed.

Top Ten Fasting Myths Debunked (Major Update Nov 4th) | Intermittent fasting diet for fat loss, muscle gain and health

See myth #7

**gtbmed** · 12-09-2010, 09:19 PM

I think it's important to try to keep your meal timing somewhat consistent and to try to eat your largest meal before the smaller meals. The time of the day you start it all is personal preference.

**SFW** · 12-09-2010, 09:22 PM

Originally Posted by Built

My first meal is sometimes as late as six PM.

You must be dragging ass throughout the day. I cant even imagine....

**danzik17** · 12-09-2010, 09:49 PM

Originally Posted by Mr. Fantastico

You must be dragging ass throughout the day. I cant even imagine....

Indeed and I thought I was pushing it when my first meal is like 2PM on the weekends sometimes

**Marat** · 12-09-2010, 10:12 PM

The intermittent fasting (IF) pattern of eating typically takes a few days for most people to adjust to. Past the adjustment period, many people find it to be a comparatively comfortable and convenient style of eating.

I highly recommend giving it a try for a few weeks before developing a conclusion on the modality.

Martin Berkhan runs a blog that covers IF.

IF is particularly fitting for individuals that respond best to volume (bigger meals) and don't have the time/inclination/ability to consume many meals a day and prefer to take in two to four meals each day. The basic idea is that you consume all of your daily calories (same macros as with any other modality) in an approximately 8 hour "feeding" window -- this leaves you fasting for 16 hours a day.

**Built** · 12-09-2010, 10:25 PM

Originally Posted by Mr. Fantastico

You must be dragging ass throughout the day. I cant even imagine....

Nope. I'm still fiddling with the timing, and usually I break fast somewhere between 11 AM and 1 PM, but if I get to 1 PM and still don't need to eat, I just wait.

Originally Posted by danzik17

Indeed and I thought I was pushing it when my first meal is like 2PM on the weekends sometimes

6 PM only happened once, okay? But 3PM happens often, particularly on weekends when I don't need to sit still as long. It's easier if I'm moving around doing stuff.

Originally Posted by Marat

The intermittent fasting (IF) pattern of eating typically takes a few days for most people to adjust to. Past the adjustment period, many people find it to be a comparatively comfortable and convenient style of eating.

I highly recommend giving it a try for a few weeks before developing a conclusion on the modality.

Martin Berkhan runs a blog that covers IF.

IF is particularly fitting for individuals that respond best to volume (bigger meals) and don't have the time/inclination/ability to consume many meals a day and prefer to take in two to four meals each day. The basic idea is that you consume all of your daily calories (same macros as with any other modality) in an approximately 8 hour "feeding" window -- this leaves you fasting for 16 hours a day.

He has recommended a 10-hour window for women; something about glycogen storage and fuel substrates, too many words for me but you might make better sense of it, Marat.

<throws down gauntlet of challange>

**Marat** · 12-09-2010, 10:27 PM

I was just catering to the majority

**Built** · 12-09-2010, 10:31 PM

Well, women outnumber men, bucko, so get on it. <cracks whip!>

Seriously, if you do come upon that portion of Martin's writings, I'd love the lay-interpretation.

**Marat** · 12-09-2010, 10:41 PM

Question #8. I think clicking on the link takes you directly to the specific question you're looking for. This is about as in depth as he gets.

http://avidityfitness.net/2008/01/12...n/#section%208

<hears sound of whip, reaches for mason jar of viagra>

**alan84** · 12-10-2010, 12:44 AM

Every morning I wake up, I'm so hungry like I haven't eaten for few days. So breakfast is my biggest meal

**Merkaba** · 12-10-2010, 12:29 PM

Originally Posted by Mr. Fantastico

You must be dragging ass throughout the day. I cant even imagine....

Nope Im the same way. Many are. I can go all day without eating cause I get it in at night. Built does the same many times from what I understand.

**fraseram** · 12-11-2010, 07:14 AM

I am up at 530 am and eat at about 830 am after my workout
next meal at about 1230 then a small nibble on some veggies and half shake at 300 ish and dinner at about 630
again a small nibble on veggies and dip at about 900 then hit the sack ZZZZZ

**Built** · 12-11-2010, 11:30 AM

Seems to work for you, yes?

**stronger4ever** · 12-11-2010, 01:30 PM

Great post

**fraseram** · 12-11-2010, 03:41 PM

I think so .... my sugars are even I.m never hungary and always have gusto to train. not to mention it seems to keep me lean lol

**Built** · 12-11-2010, 04:27 PM

There you go. You train fasted, and eat most of your food within a 10-hour window. Hate to break it to you, but you're one snack away from intermittent fasting!

**fraseram** · 12-12-2010, 08:06 AM

Ok I will give it a try.... I'll up my cal intake at dinner and lunch a bit and drop my night veggie and dip snack... (which was mostly out of habit than hunger anyway)
CHEERS

**fufu** · 12-12-2010, 09:29 AM

Originally Posted by Marat

The intermittent fasting (IF) pattern of eating typically takes a few days for most people to adjust to. Past the adjustment period, many people find it to be a comparatively comfortable and convenient style of eating.

I highly recommend giving it a try for a few weeks before developing a conclusion on the modality.

Martin Berkhan runs a blog that covers IF.

IF is particularly fitting for individuals that respond best to volume (bigger meals) and don't have the time/inclination/ability to consume many meals a day and prefer to take in two to four meals each day. The basic idea is that you consume all of your daily calories (same macros as with any other modality) in an approximately 8 hour "feeding" window -- this leaves you fasting for 16 hours a day.

In the future I look towards attempting intermittent fasting. Of course, it will have to coincide with my current goals when it happens. I want to try it out mainly due to convenience...I don't want to worry about eating so frequently.

**LAM** · 12-12-2010, 09:59 AM

Originally Posted by Life

I respectfully disagree on a number of points. I agree that you will burn more calories in the morning but Ein-Eout=Etotal. Conservation of energy, it is how much you eat that matters, not when you eat. There have been numerous studies associated with this espoused by the lean gain people. Personally I much prefer fasting.

it certain matters when you eat and how much, you won't find many elite athletes that participate in high intensity sports that fasts regularly.

**Marat** · 12-12-2010, 10:16 AM

Elite athletes are an extremely small portion of individuals who populate bodybuilding forums. I agree, for athletes that train multiple times a day where mostly performance is placed over physique, IF may not be for them. IF isn't the end all/be all of nutrition --- it's just another modality in the "toolbox" that may fit for certain individuals. Mainly, those who prefer larger, less frequent meals tend to make the easiest transition. That isn't to say that one who eats six times a day won't enjoy IF, they may actually find it to be a burden off their shoulders.

With that said, there is substantial research available on elite Muslim athletes and training during Ramadan.

**Built** · 12-12-2010, 11:52 AM

Great post, Marat. Like so many paradigms (six meals, IF, ketosis) the camps become so divided as to which one is The One True Way, and that's not what this is about. The whole point here is that if your intake is appropriate and you're eating quality food, there is a great deal of flexibility as to when you get that food into your body. If you're comfortable and getting good results now, leave it alone. If you're not, try another approach and see if it suits you. What I appreciate from the likes of Berkhan is that whichever method you find comfortable will indeed be just fine. There's no need to push yourself into an eating plan that just doesn't sit well with you.

**theryano** · 12-16-2010, 06:31 PM

Thanks for the info guys...and the whip crack Built..lol...i am gonna try this and see how it works for me !!

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