Is Breakfast Most Important Meal? Most Common Q Of Intermittent Fasting Answered: Best Practices + Recipes For Breaking Your Fast
Is breakfast really the most important meal of the day? According to Intermittent Fasting expert and weight loss guru Adam Potash, no! Intermittent fasting requires skipping breakfast which is often the hardest part of the journey and most important. Breaking a fast is the most important part of any intermittent fasting practice. Your body is eager to receive the needed vitamins and nutrients it needs to give you energy. since the body is ready to receive vitamins and nutrients, using needed carbohydrates as fuel and energy. Adam Potash, nutrition expert and weight loss guru has helped thousands of people lose weight, his intermittent fasting course The Approach has received over 10 million views on tik tok and has over 4 thousand members. Adam recommends these 5 tips for IF practitioners in regards to breaking your fast and bowls and post-fasting meals:
-1. You first break your fast meal should be a mixture of Protein, vegetables, and complex carbohydrates, combined with a small amount of healthy fat is advised.
-2. Stay away from processed carbs containing gluten and eat what is called a simple carb (rice, quinoa) rather than a complex carb ( white bread).
3. Be sure your portions are not over the size of one dinner sized bowl and use as many vegetables as possible to enhance your vitamin intake
4. No sugars or fruits
5. Take time to plan and prep with proper ingredients so you are both nourished and satisfied.
Adam says, “Limiting or Staying away from processed carbs is always a good tip. Typically these all contain gluten and are a simple carb rather than a complex carb.
Shorter energy with spikes vs longer lasting energy.”
Below is his recipe for Smoked Salmon Breakfast Salad With Everything Bagel Seasoning for 4!
This brunch-ready salad is like eating a bagel and lox, but without the added heft of the bagel. The crunchy vegetables, peppery arugula and bright lemon keep things light and healthy, while the smoked salmon, salty feta cheese and jammy soft boiled eggs make it a complete meal. This is a superb gluten-free brunch dish that is easy to toss together—the only cooking required is boiling your eggs! Pro tip: If you have time to prep your vegetables in advance, slice them and then let them sit in an ice bath for 10 to 15 minutes. Drain them well and then pat dry with paper towels. The ice water will enhance their crunch, while also deflaming the red onion for those who may be sensitive to raw onion.
4 large eggs
3 ounces baby arugula (about 5 cups)
½ fennel bulb, thinly sliced
2 Persian cucumbers, thinly sliced
½ small red onion, thinly sliced (see Note)
4 radishes, thinly sliced
8 ounces smoked or cured salmon, thinly sliced
6 ounces feta cheese (from a block), thinly sliced
1 lemon
Olive oil, for drizzling
Flaky sea salt, freshly ground black pepper and Everything Bagel Seasoning (see Note), for sprinkling
Small dill sprigs and capers, for garnish
- Bring a medium pot of water to a boil and prepare an ice bath. Using a slotted spoon, gently lower the eggs into the boiling water and cook over moderately-high heat for 7 minutes. Drain the eggs and transfer to the ice bath. Let cool slightly, then pat dry and peel. You want the whites of the egg to be set and the yolk to be jammy and slightly runny. (Pro tip: To make peeling easier, use eggs that have been in your fridge for a week or two and peel them while they’re still a little warm.)
- Arrange the arugula on a large platter. Top with the fennel, cucumber, red onion, radishes, ribbons of smoked salmon and the sliced feta. Zest some of the lemon over the top of your salad. Halve the lemon and squeeze one half over the top of the salad and reserve the other half for serving. Drizzle with olive oil and sprinkle with flaky sea salt and black pepper.
- Halve the soft boiled eggs and tuck them into the salad. Sprinkle the everything bagel seasoning over the top and garnish with dill and capers. Serve right away.
NOTE: Everything bagel seasoning can be found in the spice aisle of most grocery stores. If you wish to make your own, combine 2 tablespoons each of toasted sesame seeds, poppy seeds, dehydrated garlic and dehydrated onion with 1½ tablespoons of flaky sea salt. Store in an airtight container at room temperature for up to 2 months.
More about Adam Potash
With 19+ years of experience, Adam Potash left his job as a private celebrity chef to pursue a career that embraces food as fuel and encourages striving for progress, not perfection.
Born with high cholesterol from a young age, Potash was put on strict diets, and he’s also seen many loved ones suffer due to improper eating which inspired his career in the food and health industry. The former Executive Chef graduated from Johnson and Wales University and became certified by the Institute of Integrated Nutrition. He began working with high-end celebrity clientele in Florida, California and New York. Potash has now created a sustainable weight loss program that teaches you how to live a healthier life.
WEBSITE
GET SOCIAL
Facebook: @adampotashapproach
Instagram: @adampotashapproach
TikTok: @adampotashapproach
Thank you,
Glenda, Charlie and David Cates
