I like both Robb Wolf's and John Keifer's recommendation to eating Keto/LC especially in the mornings and it being light until the evening, then eating the majority of your calories in the early evening (with nightly-weekly Carb Loading), preferably in the post-work out window.
I also like the Tim Ferriss's (30 grams) and Jack Kruse (50 grams) recommendation to eat a big whack of protein as soon as you wake up.
Im not sure if Ferriss's/Kruse's recommendations are tailored towards fat loss and to the mainstream and that Wolf/Keifer's recommendations are tailored more to an athletic, experienced bunch, and especially to those trying to bulk up.
What do you believe are each of their main reasons for their recommendations and to who are they tailored for? (I realize Wolf's/Keifer's recommendations are tailored for more of an athletic bunch, but not exactly level of athletic performance).
Robb Wolf shares his thoughts on this topic on this podcast episode.
asked byhenrydrn (211)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on November 04, 2012
at 09:58 PM
After reading a bit more about it, here's part of of why I think the large protein breakfast is recommended and perhaps why it works:
Large protein meals generally increase cortisol. This really isn't in dispute if you look at the scientific literature. Cortisol naturally follows a diurnal pattern, meaning it's higher in the morning (around when you wake up) and lower at night (around when you go to sleep).
Disregulation of cortisol secretion can lead to higher levels at night, lower levels in the morning, or both. This trend is seen in unhealthy people, frequently in those with sleep and fatigue issues. It isn't always clear whether cortisol is a casual factor in those conditions, but since cortisol is essentially a stimulatory hormone (part of HPA axis/fight or flight mode), elevated levels at night do seem to lead to difficulty falling asleep and/or staying asleep.
So the theory I often hear is that by essentially spiking cortisol in the morning you begin training your body to have higher levels when you wake and decline to lower levels around bedtime, leading to improved sleep. It's pretty widely accepted that better sleep leads to huge improvements in numerous health parameters, including body fat regulation.
This idea seems to make sense, but I personally haven't seen much data backing it up, other than some people reporting better sleep and weight loss after following the protocol. Hormone-diet speculation can problematic, so I'm personally reserving judgement on the efficacy of a Ferris/Kruse style big protein bolus breakfast in weight loss until I see a good diet study with weight loss endpoints.
I did find a questionarre based study on 2-6 year olds, so it's pretty weak evidence for the underlying emchanism, but it lends a small amount of support. It included this quote:
"Children who usually ate a breakfast including at least one protein-containing food item were significantly more morning-typed and tended to show earlier bed times and wake-up times than those who did".