Article content
We’ve all heard that breakfast is the most important meal of the day. However, most people think that having any breakfast is enough to stay healthy. But that’s not the case.
Do you want your breakfasts not only to fill you up, but also to give you enough energy for the whole morning, kick-start your metabolism in the morning and additionally support weight loss?
In that case they must contain 5 specific types of foods, which we will discuss more in our article today.
1. Proteins
Proteins are among the most filling and one of the most nutritionally important components of our diet.
When the stomach is empty it secretes the substance ghrelin (the hunger hormone). When it stretches its secretion stops and signals are then sent to the brain for the stomach to start producing digestive juices.
Studies have shown that consuming proteins significantly affects ghrelin production.
Especially when we eat them at breakfast: ghrelin levels decrease and we therefore don’t feel hungry for longer, which greatly helps with weight loss.
Foods rich in protein that are suitable for breakfast include:
- meat
- yogurts
- eggs
- protein drinks in powder form
- cottage cheese
2. Replace sugary with sour
Sweet breakfasts such as sweetened cereals, bread or other pastries significantly raise blood sugar levels.
Our tip: Natural treatment of osteoarthritis (arthrosis): Find out how to get rid of joint pain forever using herbs, diet and exercise. More information here
If you don’t mind having warmed-up yesterday’s lunch or dinner containing marinated meat for breakfast, go ahead and have it for breakfast. It will fill you up for the whole morning and, most importantly, it won’t raise your blood sugar.
Pickled herring, cod in mayonnaise (with low sugar content), or other sour foods are also good for breakfast.
3. Add fat
To keep you full for as long as possible, add healthy fats to your breakfasts. They will give you energy for the entire morning.
But beware, this does not apply to all fats, only to healthy ones such as:
- avocado
- coconut oil
- almond butter
- flaxseed oil
- butter
- seeds and nuts
Adding healthy fats doesn’t require any special recipes. It’s enough to add the above-mentioned foods to your regular breakfasts.
And don’t forget that you don’t have to fear fats when losing weight. They do not turn into body fat — carbohydrates do.
4. Add vegetables
Vegetables are rich in fiber, which improves the passage of food through the intestines and thus digestion. Besides, they are low in calories and do not affect blood sugar.
Therefore you should definitely include vegetables among the foods you eat for breakfast.
For example, if you prepare scrambled eggs, don’t make them just in butter (or another healthy oil), but fry them with onions and also add fresh bell pepper, tomatoes or spinach to the plate.
5. Raw oats instead of roasted
If you do like cereals for breakfast — especially rolled oats — then choose classic unprocessed ones instead of roasted ones.
Roasted oats usually have sugar added to make them tastier. Flavor regular oats, for example, with nuts.
Their advantage is that they contain the same nutrients, provide a feeling of satiety and, compared to roasted oats, prevent sharp rises and falls in blood glucose levels.
Thanks to these properties they are very helpful precisely when someone is trying to lose weight.
