According to nutritionists, breakfast is the most important meal of the day, which will affect not only our well-being throughout the day, but also how well our brain and even our appetite will work.
It is best to have breakfast within an hour after we wake up, but not everyone follows this simple rule, content with a cup of coffee before lunch.
More often than not, people do not eat breakfast for two main reasons: they are not used to eating a heavy meal in the morning, or they had a very hearty dinner. The first is solved quite easily. You need to start small. Start with a couple of fruits or pieces of cheese, gradually increasing the portions. Over time, this will become a habit and it will be possible to have a full breakfast. In the second case, show willpower and try not to overeat before bed. During sleep, our body rests and all processes are slowed down, including digestion. For this reason, everything that we ate from evening to morning still does not have time to digest. And because of this, we have problems with sleep and the digestive tract. It is necessary to give up food 4 hours before bedtime, and then in the morning you will wake up hungry and you yourself run to the kitchen to have a good breakfast.
What should be the right breakfast? A stereotype has formed that porridge is the best breakfast. Yes, they are rich in complex carbohydrates, which provide us with long-term energy, and fiber, which is very good for the stomach and digestion. But you can see that after such a breakfast, the feeling of hunger comes very quickly. The reason for this is insulin levels, which are quite high in the morning, and carbohydrates, even complex ones, raise its level even higher. Hence the hunger.
What is the solution to this problem? And it is quite simple. At night, our body recovers and builds new cells. Protein is a building material. Consequently, the need for it in the morning is increased. But our body cannot experience a different feeling of hunger so that we understand that it is protein that is needed. Therefore, we will be hungry until we get the items we need, even though we seem to have eaten recently.
For this reason, breakfast should contain both carbohydrates and proteins. The best solution is to use peanut butter. They are high in protein and healthy fats, so peanut butter sandwiches are perfect for a healthy breakfast. You can also have breakfast, for example, scrambled eggs or scrambled eggs with toast, cottage cheese with granola, cereals with Greek yogurt, bagels with cheese and salmon. There are many variations, it all depends on your imagination.
If you do not have the opportunity to have breakfast in a complex of proteins with carbohydrates, then it is better to tilt the bowl of choice towards proteins. They are necessary as a building material for the restoration of our body, insulin does not jump from them, the work of the heart improves and in the case of a lack of carbohydrates, the mechanism of using fat to maintain the required energy level is activated. The latter is a very good plus, as it helps to get rid of extra pounds. Also, eating protein foods for breakfast accelerates our metabolism, which also helps to lose weight.