Many people do not feel hungry in the morning and easily go without breakfast. If you are one of them, but at the same time do not have problems with excess weight and feel great, you can not change your habits. Science has no A. W. Brown, M. M. B. Brown, D. B. Allison. Belief beyond the evidence: using the proposed effect of breakfast on obesity to show 2 practices that distort scientific evidence / The American journal of clinical nutrition there is sufficient evidence to declare the lack of breakfast the cause of obesity or diabetes.
If you are trying to lose weight or are afraid to gain extra pounds, it makes sense not to skip the morning meal, and even better — to make it as satisfying as possible.
Firstly, this option increases food thermogenesis — the process of producing energy that the body spends on processing and assimilation of food. In one study J. Richter, N. Herzog, S. Janka. Twice as High Diet‑Induced Thermogenesis After Breakfast vs Dinner On High‑Calorie as Well as Low‑Calorie Meals / The Journal of Clinical Endocrinology & Metabolism men who consumed a hearty breakfast and a meager dinner consumed twice as much energy to digest food as those who preferred a light snack in the morning and a hearty meal in the evening.
Secondly, a hearty breakfast reduces 1. J. A. Gwin, H. J. Leidy. Breakfast Consumption Augments Appetite, Eating Behavior, and Exploratory Markers of Sleep Quality Compared with Skipping Breakfast in Healthy Young Adults / Current Developments in Nutrition
2. H. J. Leidy, L. C. Ortinau, S. M. Douglas. Beneficial effects of a higher‑protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast‑skipping,” late‑adolescent girls / The American journal of clinical nutrition the level of the hunger hormone ghrelin, increases the concentration of the peptide YY, responsible for feeling full, and helps to reduce the number of snacks in the evenings.
So, if you want to forget about food for longer and reduce cravings for sweet and fatty snacks, make breakfast a full meal of 350-500 kcal. Just keep in mind that dinner in this case will need to be cut down so as not to exceed the calorie content of the diet.
Try to include at least 30 grams of protein in your morning meal. This breakfast has a better effect 1. M. Qiu, Y. Zhang, Z. Long. Effect of Protein‑Rich Breakfast on Subsequent Energy Intake and Subjective Appetite in Children and Adolescents: Systematic Review and Meta‑Analysis of Randomized Controlled Trials / Nutrients
2. H. J. Leidy, L. C. Ortinau, S. M. Douglas. Beneficial effects of a higher‑protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast‑skipping,” late‑adolescent girls / The American journal of clinical nutrition on appetite than similar in caloric content, but with more carbohydrates.
Moreover, protein in the morning will help the body better H. Meng, N. R. Matthan, L. M. Ausman. Effect of prior meal macronutrient composition on postprandial glycemic responses and glycemic index and glycemic load value determinations / The American Journal of Clinical Nutrition monitor blood sugar levels even four hours after eating. This means that carbohydrates for lunch will not cause a sharp release of the hormone insulin, and satiety will last longer.
No less important are fats. In one study N. C. Bush, H. E. S. Resuehr, L. L. Goree. A High‑Fat Compared with a High‑Carbohydrate Breakfast Enhances 24‑Hour Fat Oxidation in Older Adults / The Journal of nutrition found out that if 45% of breakfast calories consist of this macronutrient, during the day the body will burn much more lipids, which will have a good effect on the figure.
As for carbohydrates, it makes sense to choose foods with a low glycemic index and a high amount of fiber, since they activate 1. Hamedani A., Akhavan T., Samra R. A., Anderson G. H. Reduced energy intake at breakfast is not compensated for at lunch if a high‑insoluble‑fiber cereal replaces a low‑fiber cereal. Am J Clin Nutr
2. Stevenson E. J., Astbury N. M., Simpson E. J., Taylor M. A., Macdonald I. A. Fat oxidation during exercise and satiety during recovery are increased following a low‑glycemic index breakfast in sedentary women. J Nutr fat oxidation after breakfast and promote satiety.
Considering all of the above, we can offer several options.
They contain enough protein and fat to declare them an ideal breakfast. In addition, this product goes well with both meat and vegetables, so you can easily fill in the missing nutrients due to such ingredients.
For example, you can fry scrambled eggs with minced meat or make a sandwich of wholegrain bread with egg and avocado. Add a source of fiber to the dish — cucumbers, tomatoes, herbs, canned legumes, and get everything you need.
Both products contain enough protein and fats. You can also add fruits and nuts to them — as a source of fiber, vitamins and carbohydrates with a low glycemic index.
Some cereals, such as buckwheat, barley, oatmeal, brown or red rice, as well as millet, have a low glycemic index and provide enough fiber and vitamins.
However, they are low in protein and no fat. To add these macronutrients to breakfast, porridge will have to be made with meat or at least boil an egg to it. You can cook something interesting in the evening, then only to warm up.
If you don't feel like eating at all in the morning, but you intend to accustom yourself to breakfast, try homemade protein shakes. It is much easier to drink such a drink than to stuff scrambled eggs or porridge with meat.
And what do you prefer for breakfast? Tell us in the comments!
