Breakfast or spend morning eating? This question arises for many who take care of their health or weight. Nutritionists agree – it is worth having breakfast because it not only helps to awaken metabolism, but also reduces the likelihood of overeating in the evening. However, it is important not only the fact that you eat in the morning, but also when and what to choose. In this article, we will discuss why it is worth starting the day with balanced food, when it’s the best time to breakfast and what products help maintain satiety and energy throughout the day.
According to the nutritionist Savitra Raj (Cragtra Raj), breakfast should be the first eating after about 10 hours of fasting. For example, if dinner was at 8:00 pm, it is advisable to eat breakfast after 10-12 hours – about 8:00 in the morning. According to her, breakfast is a special time of the body when nutrients are better absorbed. During that period, the body is ready to get energy and the necessary substances, so you should not spend breakfast, especially if you are looking to lose weight.
Nutritionists unanimously recommend having breakfast between 7 and 9am or no later than two hours after awakening.
Kamal Yadav, a nutritionist, also notes that the sooner you eat breakfast, the better your metabolism. A properly balanced breakfast helps reduce appetite and can be prevented from excessive hunger during the day.
What to eat for breakfast if you want to lose weight?
Choose breakfast rich in protein – they help prevent excess fat accumulation in the body. Do not forget the carbohydrates that will provide the necessary energy.
Nutritionists recommend that you include foods in all groups: carbohydrates, protein and fiber. For example:
Eggs with vegetables and whole grain bread
- 2 cooked or whipped egg omelette with spinach, paprika and tomatoes
- 1 slice of whole grain bread
- Green tea or coffee without sugar
Greek yogurt with berries and seeds
- 150-200 g of natural Greek yogurt (2-5 % fat.)
- 1 handful of fresh or frozen berries (raspberries, blueberries, strawberries)
- 1 tablespoon flaxseed or chia seeds
- A pinch of cinnamon (improves sugar circulation)
Oatmeal with nuts
- Oatmeal cooked on water or vegetable milk (without added sugar)
- Half of the banana or apple (grated)
- 1 tablespoon ground almonds or walnuts
- Sprinkle of cinnamon or vanilla
Avocado sandwich with egg
- Full grain toast with shredded avocado
- On top – cooked or fried without fat egg
- Next to – cucumber or tomato slices
- Sprinkled with sesame seeds or sprouts
Nutritionists note: The best thing you can do for your body in the morning is to start a day with a healthy and full breakfast.
The source
I am Jovita, one of the authors of Hitas.lt articles. From an early age, I like to cook and I am glad that my mother allowed me to experiment in the kitchen. Favorite dishes are undoubtedly desserts. I also like to “spin” at home, so I try to give readers not only fun recipes, but also useful tips for housework.
