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This question originally appeared on Quora. Answer by Tim Ernst, fitness expert and founder of TurnAroundFitness.com.

The best meal to have for breakfast is a Protein/Fat One. Here’s why:

Eating the traditional carbohydrate breakfast in the morning is a recipe for storing fat on your body for 2 simple reasons:

  1. Upon wakening cortisol levels are elevated
  2. Spiking insulin levels with carbohydrates when cortisol levels are high, leads to fat gain.

If your goal is to lose fat I have 2 recommendations:

  • Skip your first meal and have it around noon time
  • Eat a protein rich in fat and protein ONLY (No carbohydrates)

Number 2 is probably your BEST choice because eating carbohydrates early in the morning spikes insulin levels while eating a high fat/moderate protein keeps insulin levels low.

The goal here is to essentially know when to control insulin levels.

When you eat, your body immediately begins producing energy from the foods you are eating.

If you have just consumed foods high in carbohydrates and sugars your body is even more receptive to these, as it prefers to use energy produced from these sources.

Your body will spend a few hours producing energy this way, instead of burning the fat that is stored on your body; this does not help with fat loss.

Many people who choose to eat a high fat/protein meal are practicing a method known as ketogenic dieting.

Here are a list of good morning foods:

  • Eggs
  • Bacon
  • Sausage
  • Nuts
  • Avocado
  • Butter
  • Cheeses
  • MCT oil
  • Meat

For 10 breakfast foods you must avoid for optimal fat loss, please see more at: 10 Worst Breakfast Foods to Avoid

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