The point is you want to lower that cortisol spike in the AM that arouses you from sleep.
Protein is the best way. Fat is second best and carbs will kill you. [Quilt]
Normal levels of cortisol are good in the morrning. It energises you and thats how body works. Unless you have oversecreation, you wont achieve your goals.
When I used 50g of protein per breakfast, I could indeed stay longer satisfied but that was not the case every day, some days I would get hungry at 10 AM despite the fact that I stuffed very big meal in the morning, but even if it was longer not that much longer [maybe 2 hours more]. I find that it was easier to skip meal to be honest, but maybe I was boosting myself.
At the moment, I eat 5 quail raw eggs for breakfast [which equals to at most 2 hen eggs by size] with 4 brazil nuts and that works better for me. For some reason, I even continued to loose weight. I eat normal paleo lunch at 12 then paleo dinner at 6 then ice cream at 21. Not to mention that i frequently eat starch like potatoes.
I think that unless you are really f*cked up, you don't need to go that high with protein in the morning. Quilt says in hormones 101 that "Once [adipocytes] get high enough (around a Body Mass Index (BMI) of 20-24),(TNF) rises in several tissues. TNF quickly destroys normal hepatic homeostasis." Now, I had BMI ~ 27 almost whole my life and there is meta study claiming that this BMI is most protective when longevity is in question. My liver shows no sign of fat deposits in it. BMI less then 20 is very low for man, and most of all, BMI is stupid maker, you can have harder bones or more muscle. I find the article great otherwise, because everything makes sense and sentence "anytime the body is stressed or inflamed, it up-regulates cholesterol production to make more lifesaving hormones... blocking cholesterol’s production will increase cellular stress." which is very hard to explain to people... I also think that you missed crucial info - anything that chronically elevates your cortisol will induce vitamin C deficiency. For instance this study shows that even marginal deficiency is problematic [guinea pigs are the best models for C studies]. Two primary nutrients for the adrenal glands are B5 and C. The increased adrenal activity, depletes both vitamins from the glands. Keywords: Cushing syndrome, ascorbic acid depletition.
The food prep (cook the night before) is not the issue, the issue is the time to get the appetite ready to ingest a 50 g of protein meal, work out and get to my job by 8AM [texasleah]
You doh't have to workout, you can eat eggs raw and appetite is ready if you repeat it long enough. You wake up starving. Anyway, somehow I, and many other people, find that eating meat at the morning is repulsive (unless its a hot dog).
4 eggs + 1 can of red salmon + onions = heaven and closer to 70g [jake]
You will never be hungry if you eat a breakfast like this. the biochemistry behind this recommendation is why. [Quilt]
I did it 30 days or so... was eating 4 eggs, bacon, nuts and cheeze or yougurt + 10-20g shake for breakfast.
Unless you have really big eggs and really big can it isn't even close to 70g.
4 eggs [~16g] + salmon can [~25g] + onion [ trivial] ~ 40g.
So, its almost impossible without the shake IMO. Maybe you can do it few days but soon you are out of idea. I finished putting pate on еggs .... :S
What about those who are leptin resistant and have LOW cortisol in the morning?
Will eating a big serving of protein within 30 min of waking be beneficial for them too? [Gazzele]
Eating protein as soon as you rise control hunger and lowers AM cortisol very quickly. Both huge factors for health [Quilt]
Meaningless, IMO, for people who can't wake up. Cold showers rise my cortisol and wake me up and practice my thermogenesis (UCP) at the same time. I was never hungry in the morning before I started to force myself. This must mean there are other mechanisms in place, except cushing syndrome.
i think needs to be flushed out with more than one small study of a very specific group [luckybastard]
There is more research, just you didn't bother to do find it bastard. For instance, from my head:
A Reduced Ratio of Dietary Carbohydrate to Protein Improves Body Composition and Blood Lipid Profiles during Weight Loss in Adult Women
Time-of-day-dependent dietary fat consumption influences multiple cardiometabolic syndrome parameters in mice
but I know there are at least couple more...