Expert's striking 'breakfast' warning

Breakfast is the most important meal of the day. It should be the first requirement for starting the day, especially for children and those who want to lose weight. However, when we eat late at night and wake up in the morning with a sense of regret for having eaten too much, breakfast is often skipped.

If lunch is also skipped, the cycle of late afternoon and night eating begins to repeat itself. In other words, we can say that the reason for your late-night snacking is actually that you are skipping breakfast. Mothers often make the same mistake. They give their children honeyed milk or food before they go to bed at night. This can trigger reflux in childhood.

EVERYTHING IS IN YOUR HANDS
Many studies show the importance of starting the day with breakfast. By making healthy choices at this meal, it is possible to reduce your body mass index and lose weight. Skipping breakfast has stronger effects on women than on men. Lack of time, waking up late, lack of appetite, fatigue, and not feeling hungry are the general excuses of individuals who do not eat breakfast. But remember, these are just excuses. It is in your hands to fix it; you can decide to make a change right now.

'SKIPPING MEALS DOES NOT HELP YOU LOSE WEIGHT'

According to research, those who skip or skimp on breakfast tend to choose unhealthy foods at lunchtime and eat more throughout the day. Some individuals who do not eat breakfast think they are at an advantage because they consume fewer calories. However, they end up more than making up for this deficit in other meals.

Eating or skipping breakfast affects the appetite metabolism in the body and determines blood sugar levels by fluctuating throughout the day. The best way to start the day wonderfully is to ensure a balanced blood sugar level and consume fewer calories. It is also important to ensure a balance of protein, fat, and carbohydrates at breakfast. When a breakfast consisting of appropriate nutrients is consumed in this way, there is a constant energy production in our body. Moreover, breakfast is also important for the regularity of bowel movements and fiber needs.

Breakfast calories: For those who are bored with classic breakfasts consisting of cheese, bread, and olives, choosing eggs, yogurt, or oats allows for consuming fewer calories and losing weight.

Turn to whole grains: According to a study comparing breakfast cereals and refined bread with whole-grain bread, a breakfast containing whole grains is advantageous in terms of keeping you full for longer. Individuals who consume whole-grain products feel less hungry for eight hours following breakfast compared to the other group. Whole wheat, rye, and bran can also be chosen as bread.

Eat eggs: Eggs are the highest quality protein after breast milk. They also have a long-lasting satiating effect. According to a study conducted on individuals between the ages of 25-60 who were trying to lose weight, those who consumed two eggs for breakfast lost 65 percent more weight than those who consumed pastries and stated that they felt more energetic during the day.

Stay away from sugary options: Those who eat wafers, cakes, cookies, chocolate, and sugar-added breakfast cereals for breakfast in the morning will experience fluctuations in blood sugar, which will cause them to get hungry again within 1-2 hours and experience low energy.

DIFFERENT ALTERNATIVES

Not everyone has to wake up hungry, and some individuals may skip breakfast because they cannot eat anything early in the morning. Even if you are not hungry when you wake up, I recommend that you have breakfast within two hours so that your body receives the command that the day has started and begins to work the metabolism. You can try the following options:
* Milk with whole-grain, unsweetened breakfast cereals,
* Peanut butter with breadsticks,
* Oats with yogurt,
* Walnuts with fruit,
* Cheese omelet with one whole egg and two egg whites,
* Kefir with light bran crackers,
* Honey with crepes made from whole wheat flour.

News Source: 12punto