Some of you wanted to know what do I eat for my breakfast, well here it goes.
This is what my healthy breakfast looks like everyday unless i am planning an extreme body transformation –
• Muesli — it’s a excellent choice for breakfast and it primarily consist of rolled oats,wheat bran,oat bran and antioxidants which is high in fibre and is excellent for anyone who is trying to lose weight and body fat .Its a good source of complex carbohydrates and very healthy for people who have high cholesterol, hypertension and other various other medical condition which are there because of obesity. Now the spoiler with most of the muesli available in the market is added sugar which basically destroys all the health benefits of muesli especially if your goal is to lose belly fat or lose weight. The total quantity of muesli that I am eating is 50 grams which is approx 200 calories.
• Milk — Which is low fat and is approximately 60 calories for one medium size glass? Milk is again healthy and has a lot of healthy vitamin and minerals but to be honest I don’t like milk and I only consume it when I am having muesli.
• Eggs — I will have 6 egg whites and 2 yolks. Now there is a lot of controversy about egg yolks, whether they are healthy or not .Well yolks are healthy and it has lot of protein, b vitamins and other minerals but the downside is that they are high in calorie content. To give you a simple comparison one egg yolk is 75 calories whereas 6 egg whites have 90 calories. So if your goal is to get big then go ahead and enjoy egg yolks but if you are trying to lose weight and lose body fat then limit the number of yolks. I am currently eating 6 egg whites which is 90 calories and 2 egg yolks which is 150 calories.
• Almonds — Excellent source of Vitamin E and mono saturated fat. It has tons of health benefits and beneficial for people with high cholesterol as it helps in lowering bad cholesterol. Here I am consuming 10 almonds which is approximately 70 calories.
So the total calorie count of my breakfast today is 570 calories and like this I am going to eat 4 — 6 six more meals throughout the day .My total calorie requirement for the whole day 2600 calories and I try and eat around these many calorie every day to maintain my current weight and body fat level.
Now is it important for you to count calories???
Well…If your goal is to lose body fat or even gain muscle /bulk up then the answer is yes. Fat loss and bulking up work on simple calculations …if you want to lose fat then you need to follow a negative calorie balance diet and if you want to bulk up then you need to follow a high calorie positive diet.
For example if your calorie requirements for the whole day are 4000 calories and if your goal is to lose weight then you need to eat less than 4000 calories ….same way if your goal is to bulk up then you need eat more than 4000 calories.
Calorie requirements differ from person to person and should be made keeping in mind their metabolic requirements, their activity levels and their goals…..Just blindly following any diet off the net is a recipe for disaster.
Raghav Pande is India based Fitness Consultant
He is a Certified Fitness Trainer,Sports Nutritionist and the Winner of “You Tube Next Trainer”