The key to good health and a slim figure is a proper diet, and especially a proper breakfast. How to cook it to get full for a long time, we tell in this article.
What to do if you still want to eat after breakfast?
First of all, evaluate the nutrients in the food you eat. After all, it directly depends on how fast your body expends energy. For example, if you eat food that are instantly digested (this is called simple, or fast carbs), you may feel hungry again in less than an hour. Such products include store-bought cheese, desserts, sandwiches.
What to eat for breakfast?
Instead of fast carbs, focus on fiber, protein and healthy fats. Fiber is found in vegetables, fruits and green cereals, proteins – in legumes, eggs, fish, chicken, and useful fats – in nuts, avocados, olive oil. Make sure all three elements are present in your diet to make breakfast hearty. At the same time, remember that the energy value of breakfast for an adult is 500 kcal, for a child – 300 kcal.
When is breakfast best?
The ideal time is 7-8 o’clock in the morning, but not later than 10 am. If you do not have an appetite, try to exercise or drink a glass of water. Try to give breakfast at least 20 minutes. Do not read the news on your smartphone or turn on the TV. Do not eat on the run. Chew food carefully and think of something pleasant, so the food is better digested.