Is breakfast the most important meal of a day? There is an old saying “Eat breakfast like a king, lunch like a prince and dinner like a pauper. The Big Breakfast Study shows that Early evidence supports morning‐loaded energy distribution as a beneficial strategy for weight control.
The benefits of breakfast:
- Give your body boost of energy– after the fast of the night, it is essential to give your body some nutritional food so it will function properly and get enough “fuel” to go through the day. I’m personally not skipping my nutritious breakfast. After a good breakfast and big glass water, I feel like a flower blooming with lots of energy and ready start the day.
- Breakfast prevent fat storage– The body may think that you are in a dangerous state of hunger. And as a result, you may enter a “survival mode,” which is expressed in fat accumulation to compensate for the lack of nutrition. That means that eating at regular intervals helps the brain send a signal to the body which tells the body not to store the calories consumed as fat. And the moment you skip breakfast, your body does not know when the next dose will arrive, so each calorie is classified as essential and stored as fat. So very important to have a healthy breakfast.
- Breakfast decrease appetites and you eat less– healthy breakfast first thing in the morning decreases hunger and cravings throughout the day. A common thought is the less you eat then more pounds will be dropped. But it’s not exactly right, people who skipped skip breakfast tend to overeat in the other meals. The right thing will be to have several little snacks during the day.
- Breakfast decrease risk for heart disease– Published in the Journal of the American College of Cardiology. This study looked at the association between breakfast consumption and risk for heart disease. Many studies have linked skipping breakfast to a weaker overall diet, unhealthy lifestyle choices and poorer heart health.
Those just few of benefits of healthy balanced breakfast. It’s also weight control, boost your metabolism, improve your concentration and memory, consuming breakfast regularly can protect against type 2 diabetes, protect your bones and much more.
Convinced?? I did 🙂 now lets talk business, what eat?
Good breakfast will contain protein good fat/ whole grains vegetables and fruits. Some people will feel better with low carbs breakfast and other with low fats breakfast, there is no one diet for all! Balance is crucial.
Protein: High-protein breakfasts reduce calorie intake later in the day. They improve the levels of your appetite-regulating hormone and leading to reduced hunger and cravings. Eating 20-30 grams of protein at breakfast can help you feel satisfied and feel less hungry later in the day.
Examples of proteins: eggs, cottage cheese, greek yogurt, meat, fish and more.
Fats: Dietary Fat is an essential nutrient that the body needs to function correctly. Fats provide energy, absorb certain vitamins and minerals, fights inflammation and supports muscles. Unsaturated fats, specifically, help keep your cholesterol in check and your heart healthy.
Examples of fats: avocado, olive oil, coconut oil, fatty fish (salmon, mackerel) peanut butter, almonds, sesame seeds and more.
Whole grains: Contain a variety of essential nutrients, including vitamins, minerals, protein, fiber, and other healthy plant compounds. They help digestion, make you feel full, they lower blood pressure and can help lower cholesterol and control weight.
Examples of whole grains: whole wheat, oatmeal, quinoa, corn, brown rice, barley, buckwheat and more.
Vegetables and fruits: Eating a diet rich in fruits and vegetables may reduce the risk of stroke, cancer, heart diseases, and type-2 diabetes. They contain lots of vitamins minerals and fiber and have a positive effect upon blood sugar, which can help keep appetite in check.
Examples of fruits: apple, grape, banana, pear, orange, tomato, berries, kiwi and more.
Examples of vegetables: spinach, kale, carrot, cabbage, radish, cucumber and more.
And what not!?
Processed foods are bad! They are the main reason for obesity and illness around the world. There is a different type of processed food; not all processed foods are unhealthy I talking about chemical processed food, that contains artificial substances and high levels of added salt, sugar, and trans fat. This what called pure garbage, that NOT need to be consuming for breakfast or any other time.
Examples of processed foods: soft drinks, chips, chocolate, candy, sweetened breakfast cereals, granola bars full of sugar, packaged soups, hot dogs, fries and more.
What do I eat for breakfast?
In the last couple of years, I changed my diet after I started my healthy lifestyle. I used to have coffee and cigarettes for breakfast white bread with sour cream or some junk bakery in the morning. No wonder why I felt so weak, tired with no energy after my “breakfast.”
Now my breakfast is healthy and balanced. My absolute must is eggs. They give me a boost of energy protein and good fat. (check out this amazing egg cooker, will make boiling eggs, omelets and egg poacher easy and fast.)
Another rule of thumb I keep is to have half a plate of fresh vegetables. They full with vitamins and minerals that fill me till my next meal and give me lots of energy for the day.
I usually add some cottage cheese for my breakfast, that makes a nice “dip” for the veggies that contain lots of protein and vitamins. I love to add a bit cheese for my meal, its usually smoking cheddar, mozzarella or brie cheese that provide lots of protein.
I’m on a low carbs diet, but I am eating a slice of whole grain bread with Philadelphia for my breakfast. (well something for the soul.. u know ). examples of my breakfast at home in the right four pictures.
My to-go breakfast.
Days that I’m rushing and have no time for breakfast at home. I’m preparing breakfast in advance for to-go, cut vegetables, hard boiling eggs, healthy muffins, or my amazing carbs free tuna toast. are usually what I’m taking with me, keep me full, energizer and I don’t need to buy any food outside. my to go food pics are the four on the left.
Eating a healthy balanced breakfast is a great way to start the day. help with energy, weight control, and metabolism boost. Breakfast on a daily base helps prevent illness in a long term. not feel like eating in the morning? a piece of fruit with yogurt or some little healthy snack will do it. no time in the morning? prepare to go meal from the night before.