It’s been said that breakfast is the most important meal of the day. This article will give you some guidelines as to what constitutes a good breakfast for optimal leanness.

At Charles Poliquin’s five-day Hypertrophy Camp, a student asked him for his single best dietary tip for optimal leanness, energy and sustained mental focus, and he shared a staple from his diet: the meat-and-nuts breakfast.

The Meat And Nuts Breakfast
Prior to learning this from Coach Poliquin, my contest coach, IFBB Pro Bodybuilder Ben Pakulski, introduced me to the rotating meat and nuts breakfast in prep for the 2011 WBFF World Championships, and I can testify to increased metal focus, less cravings, more focused energy, and my hardest and leanest physique to date—a low 4 percent body fat.

Why is the rotation of meat and nuts so effective?

Fewer Cravings Throughout The Day
The high-protein meat allows for a gradual rise in blood sugar and results in decreased cravings throughout the entire day. For more on why, read the article “The Effects of Consuming Frequent, Higher Protein Meals on Appetite and Satiety During Weight Loss in Overweight/Obese Men” in the journal Obesity, published in April 2011. This study followed subjects throughout the course of the day after they consumed either a high-protein diet or a normal-protein diet. They were required to report on their feelings of hunger, desire to eat and thoughts of food.  

The researchers were able to prove that the consumption of higher-protein meals leads to a greater feeling of satiety, less preoccupation with thoughts of food, and a decrease in late-night eating.

Blood-Sugar Regulation
The nuts provide a great dose of healthy fats that allow blood sugar to remain stable for a longer period of time. You can read about the study, first published online in June 2011 in the journal Diabetes Care, which investigated the