This is why breakfast should NOT be your biggest meal of the day

I get the same complaint all the time..

“I’m trying to eat healthy, I have a huge breakfast and then a very small dinner. Yet, the weight is not coming off. Nothing seems to work.”

Does this sound like you?

I’m here to tell you everything you’ve heard about this subject is probably wrong and/or outdated.

Our Bodies Are Hardwired For The Old School

I want you to consider how it was way back in the day; I’m talking about how our ancestors lived hundreds of years ago. They would wake up in the morning along with the sunrise (major health key by the way), then proceed to go out and hunt for their dinner. Throughout the day as they hunted their prey, they would graze on nuts, berries, seeds (think light snacks/meals) and whatever they came across. After finally catching finding their prey and killing it, they would bring it back home to feast with their family.

This is the type of back-to-roots principles that I’d like for you to adopt; I promise this will unlock many health benefits as you are about to discover.

Before we get to those benefits let’s discuss breakfast.

Breakfast: The Most Dangerous Meal of the Day

A lot of people still believe that skipping breakfast would make you “hold on the fat for dear life” but recent research demonstrates there’s no truth to this outdated thinking.[1As noted by David Allison, senior investigator of the featured study and director of the UAB Nutrition Obesity Research Center:[2]

“The field of obesity and weight loss is full of commonly held beliefs that have not been subjected to rigorous testing; we have now found that one such belief does not seem to hold up when tested. This should be a wake-up call for all of us to always ask for evidence about the recommendations we hear so widely offered.”

I personally eat breakfast only once or twice per month, the rest of the time I practice intermittent fasting. The problem with breakfast is that most people have been tricked by mainstream media and/or outdated information. Most people are having their orange juice, cereal, granola, bagels, yogurt, muffins… listen, if your goal is health and fat loss this needs to stop right now.

When you start your day with a carbohydrate and sugar rich meal you are setting yourself up for dietary disaster. Sure you may feel temporarily satisfied and have some energy but make no mistake about it, you will soon crash. That insulin spike you received from your carb heavy meal will drop like the stock market in 2008. This means your energy levels go down, and your cravings go up. A vicious cycle isn’t it?

Sugar turns on your fat switch.

The term “fat switch” was coined by Dr. Richard Johnson, chief of the Division of Renal Diseases and Hypertension at the University of Colorado, and author of the books The Sugar Fix, and The Fat Switch; the latter of which presents a groundbreaking approach to preventing and reversing obesity. As explained by Dr. Johnson, anytime we discuss sugar, we’re talking about ALL forms of sugar, including grain-carbohydrates, but some types are clearly more hazardous than others, in terms of their effect on your biochemistry.

“Fructose is particularly troublesome, as it activates a key enzyme, fructokinase, which in turn activates another enzyme that causes your cells to accumulate fat and resist letting any of it go. This is especially true if you are overweight, but far less of an issue if you aren’t.

But grains also break down into sugar in your body, thereby promoting insulin and leptin resistance just like other sugars, which in turn promotes obesity and makes losing weight a real struggle… There are also circumstances in which carbohydrates can be converted to fructose in your body even when there’s no fructose in the carbs. The underlying mechanism for this is still unclear, but Dr. Johnson believes that insulin/leptin resistance may be one of the conditions that allows for this odd conversion to occur.”[3]

The Healthiest Breakfast Options

If you must eat breakfast, the best way to keep your energy levels high and continue with your fat loss progress is to have a breakfast that consists of protein, fat, and fiber! The P.F.F. Formula.

Here are 3 ideal breakfast options. (Taken from my 14 day fat burning meal plan)

Eggs with avocado and vegetables:

Scramble, fry, poach or steam 2-3 eggs from organic, pastured hens. Duck eggs are also OK, especially if you tend to find yourself allergic to or bothered by chicken eggs. Cook eggs on relatively low heat to avoid oxidation and protein damage, and use grass-fed butter, ghee, olive oil, avocado oil, macadamia nut oil or coconut oil. Not extra virgin olive oil.

The World’s Healthiest Shake, Shakeology!:

This meal is great breakfast option, it also is easily digested up to an hour before a workout, or can be used as a quick post-workout meal.

Combine 1 scoop of Shakeology Greenberry (or flavor of your choice) with 4- 6 ounces full fat organic, BPA Free coconut milk (unsweetened – I use Native Forrest brand and order by the case off Amazon), 1-2 tablespoons almond butter, 1 teaspoon cinnamon, and a handful of coconut flakes (unsweetened), a tablespoon of chia seeds, or 1/2-1 packet of Cocochia Snack Mix. You can blend this, shake it in a mixer bottle, or simply stir it all together with a spoon. As an alternative to coconut milk, you can use organic yogurt or kefir if your stomach tolerates dairy.

High-Fat Coffee – AKA Bulletproof® Coffee:

This meal is perfect as a “fasted” meal before a long, hard workout, and also on easier days in which you need much less protein and carbohydrate than usual. Full credit goes to the genius “BulletproofExec” Dave Asprey for this recipe. In a blender, magic bullet, or shaker cup, combine 8-12 ounces organic black coffee (UpgradedTM organic, mold-free is a good brand) with 1-2 tablespoons Medium Chain Triglyceride (MCT) oil, 1-2 tablespoons organic KerryGold butter and (optional, but for added calories) with a touch of vanilla. powder and UpgradedTM Chocolate Powder to taste. Then sit back and wait for fireworks of extreme focus to form in your brain.


It’s a common mistake that people make when they say breakfast should be your biggest meal of the day because you need to fuel up for that day. The fact of the matter is that what you eat in the morning is not burned for fuel that day since it takes eight to sixteen hours to process food, most of the day’s fuel comes from the evening before.

As I mentioned earlier in this article our ancestral pattern was to hunt and wander throughout the day, with occasional light grazing. The main meal was typically in the evening around a communal fire.

You want your evening meal to be the largest meal of the day because this schedule reduces hunger, increases weight loss, improves depth of sleep, and lowers stress response.

Let’s go a little further on this topic because it’s so important to understand.

I took following excerpts from the excellent book ‘The Adrenal Reset Diet’ by Alan Christianson.

“By dinnertime, your insulin response is at its peak. If you do not have some carbohydrates, cortisol will raise your blood sugar, which will prevent you getting a good night’s sleep. This can also cause a blood sugar crash, which leads to sugar cravings. Carb cycling (having most of your carbs at night) helps keep the cortisol levels where they should be during the day but is critical to keeping them low enough at night to allow for deep sleep.” [4]

The food you eat in the morning helps regulate your day’s metabolism and blood sugar levels, but it is not burned for fuel that day. Since it takes eight to sixteen hours to process food, most of each day’s fuel comes from the evening before. Our ancestral pattern was to hunt and wander throughout the day, with occasional light grazing. The main meal was often in the evening around a communal campfire. The evening meal is the day’s largest. This schedule reduces hunger, increases weight loss, improves depth of sleep, and lowers the stress response.” [5]

Another reason why you should have most of your carbs at night:

Taken from the book ‘Maximum Muscle, Minimum Fat’ by Ori Hofmekler.

“An excellent recommendation is to minimize carbohydrate consumption during the day. Doing so will prevent long-lasting insulin spikes during the daily hours that may suppress growth hormone release. Frequent carb feeding has been shown to cause insulin resistance (when insulin receptors become less effective in mobilizing glucose for energy), which is a major obstacle to muscle gain and fat loss. Insulin plays an important role in the anabolic process by finalizing the actions of Growth Hormone and Insulin Like Growth Factor 1 (IGF1) after exercise.

Since insulin has a profound anabolic effect during the second stage of the anabolic cycle, ingestion of carbs after exercise or during the evening meal can help finalize some critical anabolic actions that require insulin interference to be fully effective.” [6]

Don’t let words such as “anabolic” and “growth hormone” confuse you; I know most of my readers are females so please keep in mind that these anabolic and growth hormone are important to you for fat loss and high energy levels.

I hope this article was helpful for you to understand that we are hardwired for the old school. If you want a health coach who will be there side by side with you, I’m your man. Email me at, and we can get started today.


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References and Sources:

  4. ‘The Adrenal Reset Diet’ By Alan Christianson M.D. [Chapter 4, Page 76]
  5. ‘The Adrenal Reset Diet’ By Alan Christianson M.D. [Just The FAQ’s, Page 244]
  6. ‘Maximum Muscle, Minimum Fat’ By Ori Hofmekler [Chapter 7, Page 72]