Breakfast is the key meal of the day, which is supposed to provide energy and satiety for a long time. Unfortunately, Many people feel hungry again or want something sweet just an hour after eating it. In such a situation, a bar or bun seem to be a quick and tempting solution, which often leads to… sabotaging the weight loss process. As it turns out, the crux of the problem is an improperly composed breakfast.
Lack of time or rushing often make us choose what can be eaten quickly for breakfast. This wayb cereal with milk, toast with jam or yogurt with sweet muesli are an extremely common breakfast choicewhich does not require time-consuming preparations. After such a meal we quickly experience a spike in blood sugar, followed by an equally rapid drop.
The body begins to feel tired and irritated, and with them… also. The habit of a poorly composed breakfast means that during the day energy and concentration are not at the level they should be, and in addition there is a constant craving for sweetswhich often destroys the weight loss process.
Breakfast consisting mainly of white bread, sweetened yogurts, buns, sweet juices and cereals with sugar causes a sharp increase in blood sugar levels, and then its rapid decline, which the body perceives it as a signal of energy deficiency. At this point, there is a temptation to reach for chocolate, a bar or a cookie.
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Fortunately, in a simple way you can maintain stable energy during the day and thus reduce the desire to snack on sweets. Just choose balanced breakfasts that contain plenty of protein, healthy fats and fiber. Why are these ingredients so important?
- Protein – provides a feeling of satiety for a long time, stabilizes glucose levels and helps avoid hunger attacks. Products rich in protein slow down digestion and prevent sudden sugar fluctuations. For breakfast, it is worth choosing products such as eggs, cottage cheese, cottage cheese or fish.
- Healthy fats – it’s also worth finding a place on your breakfast plate for them. They support brain functionstabilize energy levels and prolong the feeling of satiety. Avocado, peanut butter without added sugar, nuts and seeds are good breakfast ingredients.
- Fiber – improves digestion, reduces appetite for sweets, and prevents sugar spikes. Slows down the absorption of carbohydrates and regulates intestinal function, therefore, its presence in the morning meal has a positive effect on functioning during the day. It is worth reaching for whole grain bread, oatmeal, berries, linseed and vegetables.
A good breakfast should therefore contain a source of protein, healthy fats, fiber and a limited amount of carbohydrates. There are plenty of tasty, healthy and quick-to-prepare breakfast options, so everyone will find something for themselves. It’s a simple habit that allows you to better control your appetite during the dayso it is worth paying attention to it.
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