|Egg Protein with nuts|
Insulin is a hormone secreted by the pancreas to control your blood sugar levels. If you consume too much glucose (e.g. from carbs) , insulin is released to facilitate the transfer of glucose out of the blood, as it's toxic in higher amounts. Glucose is then transported to your tissues. The remaining glucose is used either as fuel for your brains, muscles and other cell functions, to top up your glycogen reserves in the muscles and liver , or (worst scenario) is stored as fat in adipose tissue, and thus prevents you to look hot as hell during summer.
Therefore, if you want to get ready for summer and burn fat, high insulin levels aren't the way to go as it will prevent the stored fat to be burned and consumed as fuel.
The insulin sensibility is as its highest during the first part of the day, especially after you woke up. This means that your body actually can consume and process carbs better in the morning, but this doesn't mean that you should eat carbs in the morning, especially when you want to get lean. You should try to keep your insulin levels low by eating a healthy and balanced amount of good fats and lean protein.
For to those reasons, try to cut the grains, fruits and any other carbs after waking up, opt for healthy fats and lean protein. Don't get me wrong, I am not saying to eat bacon or eggs grosses, go for hard boiled eggs and some nuts like almonds, walnuts or hazelnuts.
The best would actually be lean fish, meat or some avocado. I know this doesn't sound like breakfast, I was a bit surprised too, when I was told to eat meat or fish in the morning, but believe me that you will feel better and have a lot more energy until lunchtime without a typical 10am craving.
To get an idea of healthy fats, a previous article of mine could help you (here).
And for those who think that they can't have fish , meat or something like that in the morning... Your body and your eating habits can adapt themselves very fast, all you have to do is a little step forward. Honestly, before my competition preparation , I couldn't even smell eggs, fish or meat in the morning. But now I am always looking forward when my diet plan says eggs with turkey ham.
|#1 meal: protein shake& nuts, #2 meal turkey ham with crackers and strawberries|
|egg white omelet|
|chicken burger with pear &some almond butter|