Why STEAK & EGGS is Literally the BEST Breakfast You Could Ever Eat for Fat Loss

you don't want to be hungry throughout the rest of the day you want to feel good you want to have energy you want to feel less bloated so choosing the right breakfast is really important all while keeping in mind what can help you out long term right we don't want to make bad decisions so the best breakfast that you can probably eat in my opinion based upon the research is going to be eggs now eggs are also perfect to have for breakfast versus any other meal based upon our circadian biology now when you first look at eggs it looks scary because they're very high fat and we've sort of been conditioned to think that while those fats are going to be bad those fats are going to increase our cholesterol this is all going to be a problem I want to put one of those whole myths to bed first and foremost most of the research is now suggesting that dietary cholesterol like cholesterol that comes in from food does not really impact our actual serum blood levels of cholesterol in fact when we consume more dietary cholesterol like from eggs for example our bio synthesis of cholesterol in the body decreases it doesn't mean our cholesterol goes down it means our body is trying to find homeostasis so hyperlipidemia there's a lot of other issues that come from that and then hyperlipidemia is caused by a lot of different things I don't want to make this a cholesterol video but the most important thing is lose weight get active and then some things are out of your control like your genealogy that plays an impact right your genetics play a role there so why are eggs so perfect specifically in the morning than any other time I'm going to actually add something else in the mix a lot of people like steak and eggs I think steak and eggs is a terrific combination in the morning so long as you're not combining it with a bunch of refined starches let me explain something people can poke holes in saturated fat all day long and there's a lot of observational data epidemiological research to actually confirm that I'm not going to deny that the research out there looks kind of daunting on saturated fat but the other question we have to ask ask ourselves most of these people that are consuming these fats are probably consuming them alongside a lot of high carbohydrate Foods as well now within that same discussion I do not think that the high carbohydrate foods are always a problem but when combined I would reckon there is a bit of a problem and when you look at people that eat steak and eggs they're usually having steak and eggs and hash browns and potatoes and maybe some pancakes and which one's really doing the damage there we have to ask the question so if you're going to have steak and eggs and I'm going to talk about some benefits there it's important that you have steak and eggs and you don't really add the fluff you don't add the starches to it because that's the big question mark is there concrete data there no but it's a pretty scary thought and if steak and eggs are sufficient enough why add the potatoes so the journal of clinical Endocrinology had published an interesting paper demonstrating that it's better to have calorically dense foods in the morning now a lot of times if we're going to have a big old fat juicy steak we're gonna have it with dinner now I have some problems with that okay and we'll talk about that specifically but this study in a positive way demonstrated that the more calories you have in the morning compared to in the evening you actually increase dietary induced thermogenesis so they had subjects eat a large breakfast and a small dinner and a small breakfast and a large dinner and then they crossed over okay and this was in a laboratory setting so very specific and detailed study and they found that when subjects had a larger breakfast compared to a larger dinner it enhanced their dietary induced thermogenesis the thermic effect of digesting that food two and a half fold two and a half more essential like burn from having more calories in the morning okay so steak eggs they are calorically dense and if you ate them all the time it would add up in calories but having them in the morning is going to be the safest time to have them in the first place for those that are opposing that argument now we also have to look at energy okay people think okay well this fat is not going to provide me with a lot of energy well fat may not directly provide you with like anaerobic energy right immediately in the gym but it is going to provide you with longer term energy and you're going to feel sadiated which is very very very important the protein is also going to make you feel satiated and then when you look at a little bit of red meat and when I'm talking steak and eggs I'm talking a couple ounces of red meat I'm not talking a lot okay the Hema iron that is in red meat is actually quite good for energy that Hemi iron that bioavailable iron is going to improve oxygen transport okay it's going to improve how your cells actually receive oxygen to form ATP so long term it's a pretty decent move my general suggestion let the fat come from the eggs with breakfast and opt for a leaner steak in that case why because the eggs have a bunch of monounsaturated fats that are very good for insulin sensitivity throughout the course of the day I want you to dominate your breakfast with those fats and then let the steak be a source of Hemi iron and protein and not so much the fat so like maybe cut up a strip and cut off the fat or maybe take a fillet and take a couple ounces of that and throw it in with your steak so that way you're getting something lean it makes a very big difference there I do reckon that the type of meat that you use the quality of meat really matters as does the quality of egg pasture raised going for the free range Organics definitely going to the best option and going for grass-fed grass-finished beef is generally going to be the best option especially when it's starting to come down in price we're starting to see that grass-fed price be a little bit better as well now I put a link down below for butcher box if you want really good quality just honestly the best tasting grass-fed grass finish beef I put that link down below butcher box delivers it to your doorstep I've been using them for five six years they've been on this channel for five or six years it's nothing new but if you're trying to add maybe some good quality meat into your breakfast it's a really good option so their fillets are probably some of the juiciest that I've ever had okay they're like usually if I get a filet the downside is it's tender but you don't get the fattiness that really makes it taste good for some reason it's something about the butcher box fillets are just really really Savory and they melt in your mouth it's really really cool but if you do want to go the route of having a fattier cut they have some delicious rib eyes some New York strips that are really great too so that link is down below for you to check out butcherbox that's a special Access Link you can also see the kind of cuts that I choose in my own personal box if you kind of want to mimic what I do so that link Down Below in the description now here's where things get very interesting okay in our bodies we have the ability to have insulin sensitive muscles but we also can have insulin sensitive fat if you've watched this channel you know that insulin sensitive muscles are a good thing because that means they soak up glucose they soak up Fuel and we burn it we want insulin sensitivity in the muscles what we do not want is insulin sensitive fat cells insulin sensitive fat cells means that the fat cells open up in response to insulin in response to storage that's not exactly what we want and there's one of my favorite studies published in BMC medical genomics that shows that we have a lesser potential to store fat from fat in the morning what that means is if you're going to have higher fat meals even with higher saturated fat whatever morning time is the best time it has to do with specific genes one in particular called per1 expression okay when per1 is expressed it's essentially making it so we have more insulin sensitive muscles making it great and then we have more insulin resistant fat cells it's like the one time we want insulin resistance we want our fat cells to be insulin resistant so they're less likely to store if the equation was flipped and you had more fat in the evening per one is suppressed a little bit more less expression and you have a higher likelihood of storing that fat so I usually recommend and it coincides with calories too I recommend starting your fat intake higher in the morning and tapering it off as the day goes on and if you do that you're going to naturally fall into higher calories in the morning lower calories in the evening everyone's happy because that's the two things that we really talk about the most reducing calories as the day goes on and non-proposing reducing fat as the day goes on now let's talk the protein side for a second the problem with just the eggs is you're only getting six grams of protein it's a very perfect protein but even if you have three four five eggs think about it you know if you have four eggs you're getting a little over 20 grams of protein that's okay but I'd like to get more that's why I say okay if you add two or three ounces of lean red meat or even if you wanted to do chicken really but lean beef then you're going to get that number upwards of 30 which I think you're putting yourself in a great spot but you're getting a diverse amino acid profile as well but also that Hemi iron which is going to help out with oxygen transport but the protein itself is going to also help regulate your glucose throughout the rest of the day so higher protein intake better glucose response glucose modulation so you're helping out insulin sensitivity by doing this even though red meat is typically you know somewhat demonized I think it's demonized in the wrong light I think to a certain degree we might need to limit when we have it and where we have it but I don't think we need to be afraid of it so I'm suggesting you flip everything on its head rather than having your steak for dinner have your steak for breakfast but have it alongside some nice monounsaturated fat Rich eggs grass-fed grass-finish beef pasture raised organic eggs and you're Off to the Races I'll see you tomorrow

Channel: Thomas DeLauer

Views: 175,748

Keywords: breakfast, breakfast ideas, breakfast recipes, healthy breakfast, best breakfast, breakfast for fat loss, breakfast for weight loss, best breakfast for fat loss, best breakfast for weight loss, best breakfasts for weight loss, best breakfasts for fat loss, breakfast for muscle growth, is breakfast healthy, is breakfast the most important meal, thomas delauer breakfast, thomas delauer

Id: rbKbt_9heYU

Length: 9min 31sec (571 seconds)

Published: Sun Dec 11 2022