So you want to build muscle and burn fat. Ok, so eat less fat right? Wrong. Just like you need carbs for fuel, you need fat for energy as well. Breakfast sets the tone for the rest of your day, and this is usually how I start mine along with a protein green juice on the go.
A Skinny Person’s Lament
I’m probably about 10 lbs lighter now than I was a few years ago, and my weight took even more of a nose dive when I started eating strictly clean to the point where I had to stop working out because I was afraid I was going to look like a 12 year-old. No offense to 12 year-olds. If your goal is to lose weight, this is probably an ideal scenario for you. For me not so much. Mind you I have a pretty fast metabolism and an autoimmune disease, gaining weight, especially trying to gain muscle weight is hard when eating a clean low-fat diet all the time. Food allergies are a curse and a blessing sometimes. Sigh.
So where is all that weight going to come from to make my gains? More calories and FAT for breakfast! I make sure my fats come in the right form of course, ex: almonds, flax seeds, fish, olive oil, avocados, and eggs. Binge eating on sugary, saturated foods like junk food is never the way to go. I try to eat 20/40/40 (%fat/carb/protein) for the entire day but in the morning I’ll switch my protein and fat. If you’re trying to lose a great deal of weight and trying to build muscle this might not work for you. If you want something that’s been studied more scientifically try 45/35/20. This site goes into more detail here under Don’t Forget The Fat .
Does this mean I’ll have to get fat?
Well you don’t have to get fat to ‘bulk’ up. It just means you can’t be calorie deficient. Eating an overly excess amount of calories is unnecessary, but eating slightly more than needed is necessary to train effectively and get the desired results. Happy eating!