Breakfast critique

104494431

Hi lads,

Just wondering if the following is an acceptable breakfast for someone who is concentrating on losing body fat. I am wondering if this is a lot of carbohydrates to have for breakfast, some days I don't bother with the banana and I find that it fills me as much.

2 eggs scrambled (just eggs and a little coconut oil in a frying pan, nothing else except black pepper).

porridge (organic oat flakes), i fill a small ramekin dish with oats, add one pot of glenisk yoghurt, a handful of walnuts and a banana.

1 cup of coffee

Khannie

Depends on how big you are. In general that looks like an ok breakfast to me. Not that far off what I'd eat on a daily basis. Has all the basics, some fats, some protein and some carbs.

Just checking: Do you have a bowl of porridge, then also have a ramekin of oats + yohgurt + walnuts? Or do you call ramekin of oats + yohgurt + walnuts = porridge?

To me, porridge is just oats + water. Maybe a bit of milk to help cool it quickly (though I'd add whey to my porridge).

corkcomp

104494431 wrote: »

Hi lads,

Just wondering if the following is an acceptable breakfast for someone who is concentrating on losing body fat. I am wondering if this is a lot of carbohydrates to have for breakfast, some days I don't bother with the banana and I find that it fills me as much.

2 eggs scrambled (just eggs and a little coconut oil in a frying pan, nothing else except black pepper).

porridge (organic oat flakes), i fill a small ramekin dish with oats, add one pot of glenisk yoghurt, a handful of walnuts and a banana.

1 cup of coffee

it depends, what are your stats, weight + height etc? What is your exercise routine? If you are very active it looks like a little light on the calories, especially for breakfast ...

rubadub

For less cooking/cleaning up time you could combine the 2 and make pancakes with your eggs & oats.

I use coconut oil too, at the weekend I got 1L which I think is 940g for €5.99 in the "spice bazaar" shop in blackrock market in dublin (double horse brand). It was €15+ for 400g in the health shop in blackrock shopping centre.

I have seen warnings about hydrogenated coconut oil, this had the info listed and was 0% trans fat so I presume it is not hydrogenated.

104494431

Sorry I wasn't as accurate as I meant to be.

Breakfast:

1 cup of coffee (black, no sugar)

2 eggs scrambled, cooked in coconut oil (small amount)

The ramekin dish is tiny, I mean it can fit into the top of a mug. I don't have a weighing scales but I know that it's a small enough amount.

1x serving of oats
1x banana (not every day)
1x handful of walnuts
1x glenisk yoghurt (flavoured or plain, depends)
2x dessert spoons of milled flax seeds

Porridge is cooked with water (never liked it or cooked it with milk). No sugar used (anywhere in my diet really). I sometimes put a (tea)spoon of honey into the porridge.

I'm 6'2", 92kg. Basically I'm trying to get lean by concentrating on what I'm eating and working out to coincide with this. I'm not in any major rush at the moment so I'm just trying to eat clean and workout regularly. My workouts consist of soccer (playing a game and practising), boxing training (shadowing and footwork) and martial arts training (shadowing and contact training). I have been lifting weights for around 4 years also, though I'm actually getting a bit bored of it (not due to lack of gains etc), just not interested in it.

I've lost a fair amount of weight in the past (45-50kg) so what I'm doing at the moment could most likely be done a lot faster (ie: by doing 40-60 minutes of cardio every day etc) but I don't actually want to do that at the moment as I find it easier to just play a few sports and eat as cleanly as possible. It's not laziness to be honest, just had a fairly strict regimen before and I want to take it a bit easier on myself at the moment.

Also, I had assumed that coconut oil was nearly all hydrogenated as it's a solid at room temperature (more solid than butter). I buy stuff for about €3 a tub in the english market in town (Cork).

Khannie

104494431 wrote: »

Also, I had assumed that coconut oil was nearly all hydrogenated as it's a solid at room temperature (more solid than butter). I buy stuff for about €3 a tub in the english market in town (Cork).

Solid at room temperature = saturated usually. Hydrogenated is a process to thicken up vegetable oils by adding hydrogen to them (as I understand it, which is in a limited way).

Anyway, your breakfast looks grand to me.

rubadub

Khannie wrote: »

Solid at room temperature = saturated usually.

Yes, Coconut oil is always solid at room temp, it is very high in sat fat. Thats why I thought it would be strange that they even bother hydrogenating any of it ever.

d'Oracle

My understanding is that Hydrogenation is a process undertaken to increase shelf life of veg oils.

Hydrogenation converts unsaturated fats to trans fats which are bad apparently.

According to Wiki, coconut oil is hydrogenated to increase the melting point, which is useful in keeping some foods solid at warmer temps. e.g. Chocolate.

If you buy Virgin coconut oil, it shouldn't be hydrogenated.

corkcomp

d'Oracle wrote: »

My understanding is that Hydrogenation is a process undertaken to increase shelf life of veg oils.

Hydrogenation converts unsaturated fats to trans fats which are bad apparently.

According to Wiki, coconut oil is hydrogenated to increase the melting point, which is useful in keeping some foods solid at warmer temps. e.g. Chocolate.

If you buy Virgin coconut oil, it shouldn't be hydrogenated.

AFAIK the main purpose of hydrogenation is to convert liquid fats to solid or semi-solid, like for margarine and some spreads etc ..

104494431

I read/heard that coconut oil was the healthiest oil to use to cook with. I only use it in a ok/frying pan to cook things as it is better for a higher temperature, unlike olive oil.

I was unaware that it was high in saturated fat, I'm a bit pissed off to only hear about that now. I don't have high cholesterol or any heart problems but I like to minimise the amount of saturated fat and bad fats as much as possible.

Can anyone verify that it is good or bad for you from a diet perspective. All I want is oil that is ok to use for cooking that isn't counterproductive from a health perspective.

corkcomp

104494431 wrote: »

I read/heard that coconut oil was the healthiest oil to use to cook with. I only use it in a ok/frying pan to cook things as it is better for a higher temperature, unlike olive oil.

I was unaware that it was high in saturated fat, I'm a bit pissed off to only hear about that now. I don't have high cholesterol or any heart problems but I like to minimise the amount of saturated fat and bad fats as much as possible.

Can anyone verify that it is good or bad for you from a diet perspective. All I want is oil that is ok to use for cooking that isn't counterproductive from a health perspective.

Dont know enough about coconut oil to comment but I always find olive oil good, even at high temperatures it seems ok?

Magic Eight Ball

Hey 104494431,
You could always try cooking your scramble egg in the microwave. Obviously not the best method but a great time saver on work mornings + no need for oil.

104494431

Trevor Coulahan wrote: »

Hey 104494431,
You could always try cooking your scramble egg in the microwave. Obviously not the best method but a great time saver on work mornings + no need for oil.

Hi, time's not a factor. Good point though. I've cooked it in the microwave before and I didn't like the consistency. The way I do 'scrambled eggs' is to beat them in a bowl and pour them into a frying pan and just keep bashing them about until they are in pieces in the frying pan, so I suppose it's more like a beaten fried egg.

rubadub

104494431 wrote: »

Can anyone verify that it is good or bad for you from a diet perspective.

YOu can decide for yourself, the sat fat doesn't bother me in the slightest.
Check out this thread on coconut oil
http://www.boards.ie/vbulletin/showthread.php?t=2055238028


It would bother me if I was on WW points which demonize sat fat by pointing them higher.

600kcal of dessicated coconut is 21.5points
600kcal of white sugar is 8.5points

Over 2.5 times the points but the same calories, this is due to the fat content of the coconut. I bet the coke would make you fatter though.

d'Oracle

104494431 wrote: »

I was unaware that it was high in saturated fat, I'm a bit pissed off to only hear about that now. I don't have high cholesterol or any heart problems but I like to minimise the amount of saturated fat and bad fats as much as possible.

http://www.marksdailyapple.com/saturated-fat-healthy/
http://www.marksdailyapple.com/coconut-oil-health-benefits/

http://www.coconut-info.com/coconut_oil_why_it_is_good_for_you.htm