A carb-laden breakfast with orange juice and toast spikes insulin, impairing your ability to burn fat for hours afterward. It also stimulates the release of serotonin, a hormone that makes you feel good but also sluggish. That’s why many physique athletes have switched over to eating breakfasts that are carb-free. Aside from the green juice, you should too.
A study out of the University of Missouri last March found that a high-protein breakfast improves appetite control and reduces unhealthy snacking in the evening. I take it a step further and eat nuts along with a protein source like meat or eggs. There’s nothing magic about the meat-and-nut combination, but it’s a filling meal and won’t cause a sharp rise in blood sugar, so your energy will be steady all day. When I competed in the 2011 WBFF World Championships as a fitness model and achieved my all-time leanest condition—4% body fat—here’s how I’d start my day: six ounces of ground beef and a handful of macadamia nuts on the side, or two extra-lean sausages and a few slices of coconut (green vegetables, of course, are fine at this time as well).