Breakfast is the most important meal of the day. It should be rich in useful nutrients to give you energy during the day. Studies show that skipping breakfast has a number of negative effects on he alth and weight.
Many people make the mistake of skipping breakfast and eating until lunch. Research shows that this way of eating predisposes to overeating, eating late at night and ingesting unhe althy foods.
It doesn't matter that you missed breakfast time as long as you eat a sandwich, muffin, croissant or something semi-prepared for lunch. This will not compensate for the calorie intake, on the contrary, it will aggravate the situation.
In this type of eating, people are also less likely to eat fruits and vegetables during the day, emphasizing filling pasta, fried foods, and grills. Instead, breakfast should focus on lean protein, he althy fats, complex carbohydrates, and fiber.
The key is quality
Don't worry about eating high calorie food for breakfast. What is important, however, are the calories you consume - whether they are saturated with sugar and will quickly stick as fat in unwanted places on the body, or calories that will give you energy without causing sudden spikes in blood sugar levels and which will be properly processed by the body.
Choose breakfast foods rich in protein, minerals, antioxidants, vitamins, fat and fiber. Include avocados, fresh herbs, fruit, muesli, whole wheat bran, nuts, boiled eggs, cinnamon, yogurt, vegetables, olives, fresh ginger root.
If you have breakfast with some combination of some of these products, you will maintain a beautiful figure and good he alth.
You can break the breakfast menu
By breaking up, we mean that you shouldn't feel obligated to eat a large portion of food early in the morning if you don't feel like eating. You can divide it into parts. This way, you will be full for an even longer time, and your body will have time to process the accepted products in a quality way.
You can sort them by compatibility or by your personal preferences. It doesn't matter as long as they are fresh, he althy and tailored to your personal needs.
It is good to eat within an hour of getting up. If you get up too early in the morning, you don't need to eat right away because your body hasn't fully activated yet.
It's best to start the day with a light workout followed by he althy fats and lean proteins. They will contribute to the burning of fat deposits in the body and restore strength in the muscles.
Flip the menus
An effective method to quickly remove fat and maintain a good energy balance is to reverse the menus. What does this mean?
So eat for breakfast what you would eat for dinner and vice versa. For example, eat something spicy for breakfast. Spicy foods and spices increase body temperature and contribute to faster fat burning.
For dinner, make yourself a small slice of whole wheat bread with basil pesto or spinach with some olives and tomato. A bowl of fresh vegetable salad is also a good option for dinner. Legumes are another good option for dinner because they break down slowly and help balance blood sugar. However, it is important to consume them at least 5 hours before sleep.