Fat Burning Breakfast On A Night Stop

As flight crew breakfast could be our only "meal" of the day, apart from our crew food, so how can we make the most of this important meal and make it a fat burning breakfast?

Firstly, the definition of breakfast is to "break the fast".

If throughout your night sleep you have not consumed any food or drinks (other than water), your body will be in a fasting state when you wake up and your blood sugar levels will be low.

To break the fast you need to consume food or drink that contains energy, in the form of carbohydrates, fats or protein ....so what foods can we choose at the hotel breakfast buffet for a fat loss breakfast?

Fat Burning Breakfast for Flying 

The first rule of fat loss is to minimise your intake of starches and sugars in your breakfast. 

Examples of starches are breads, potatoes and cereals. 

Whilst food and drinks containing sugars include fruit juices, sugary cereals and cereal bars. Sauces, such as ketchup are mainly sugars. Even beans (often sold has a good source of protein!) have a tomoto sauce made with sugar.

Fruit juices seem to raise eyebrows when I say they should not be consumed as part of the fat loss breakfast, but let's think about what fruit juice actually is:

Fruit juice is the fruit WITHOUT the fibre. Effectively without fibre the fruit sugars (fructose), are digested quickly into your system providing energy whilst having a negative effect on your ability to burn fat! 

Fat loss is about providing your body with the nutrition to optimise health, whilst creating the right conditions for your body to burn its own fat stores.

We have already discussed what NOT to eat, so what should we have on our plate from the breakfast buffet ....

Eggs 

Eggs are a great source of fats, and in fact the yolk of the egg contains many vitamins essential for our health. The egg white is also a good source of protein.

Eggs can be cooked in various ways which impacts the nutrition of the food when other products get added. A poached egg is a great choice as is a boiled egg as it is cooked in its purest form in just water. 

Scrambled egg is also good, HOWEVER, at hotels the scrambled eggs may contain added sugars and creams to enhance the taste. Although, not off the menu, be aware of the hidden extras if you aim for a fat loss breakfast!

Fried eggs are often cooked in oils that lose their nutritional values when heated. For the same reason and cooked the same way is an omellate. Both can be used as part of a fat loss breakfast but poached and boiled eggs are the preferred choices.

Vegetables

Vegetables are a key part of the fat burning breakfast, adding vitamins, minerals and fibre to the meal, as well as carbohydrates. Unfortunately hotels vary vastly with the amount vegetables they offer at the breakfast buffet and our options are often limited.

Mushrooms, although usually fried, are a good source of b vitamins.

Peppers, cucumber and onions are sources of fibre, water and vitamins. All vegetables can add colour to your breakfast plate so enjoy as much vegetables as you like. Greens are best!

Fruit 

Fruits are high in natural sugars and should be consumed sparingly for a fat burning breakfast. 

Watermelon is high in water and fibre and so a good choice if you need that sweetness at your breakfast.

Meat

Meats are sources of proteins and fats, with limited carbohydrate content. Our bodies take longer to digest meats resulting in us "feeling full" for longer. This helps us to avoid those mid morning snacks and so forms an essential part of the fat burning breakfast.

Meat at the breakfast buffet includes sausages and bacon, although low in carbohydrate they are not high quality, nutritious meat choices. Sausage and bacon can be used in the fat burning breakfast, however you should limit the amount you consume.

Take yourself over to the cold meat section to find meats such as ham and turkey which are good choices for your fat burning breakfast, delivering more protein to your plate. Chorizo, salami and other highly processed meats should be minimised.

Fish

Oily fish such as mackerel and sardines are excellent choices for your fat burning breakfast. With essential fats in abundance, the nutrition oily fish provides us with makes them a very important part  a healthy lifestyle. Definitely put these superfoods on your plate!

Dairy

Dairy comes in the form of milk, yogurt and cheese.  *Please be aware that many people now find themselves with a level of lactose intolerance. If this affects you please see your healthcare specialist and limit dairy products consumption.

Dairy products contain calcium, a key ingredient to healthy bones and teeth, but also "lactose", a form of sugar that can have an impact on our fat burning ability. 

Cheeses may be eaten as part of the fat burning breakfast with no added sugars they offer great taste to your breakfast. 

Yoghurts often come in many flavours, however to achieve such a taste many sugars are added and will have a negative impact on our fat burning ability. Low fat versions are the worse as the more sugar is added to replace the taste of fats.

Unflavoured Greek yoghurt is the best choice yoghurt offering higher values of protein and fats than other flavoured yogurts.

Drinks

Water, coffee and tea are the breakfast drinks to consume.

Water provides our bodies with the fluid for hydration without any energy value. 

Black coffee and tea have very little energy value and will help us hydrate ourselves. They also contain caffeine that improves mental alertness.

Adding milk and sugar to your coffee or tea will take away the benefits of the pure brew has you are adding "energy" to the drink. Minimise these added extras!

Green tea and flavoured teas are normally used with just boiled water and this makes them a great choice for a flavoured morning drink.

Now leave the breakfast bar and let your body burn it's fat for the rest of the morning!!

If you have any fat burning breakfast stories or tips let me know in the comments below, we'll all love to hear them.

Happy Fat Burning, 

G