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If a person starts the day with a sugary drink and a bowl of maple syrup, over time they will develop a sugar addiction, which can lead to excess weight, the author assures. In his opinion, to maintain health and good shape, it is necessary to develop healthy habits regarding the morning meal.
Experts: Those who care about their nutrition should develop more sensible rules for breakfast in the morning.
Breakfast is often called the most important meal of the day, and in a way, it sets the tone for our overall eating habits. If a person starts their day with a sugary drink and a bowl of maple syrup, they are likely to develop a sugar addiction over time.
Therefore, those who want to take more care of their nutrition and lose weight, it is better to develop more healthy habits regarding morning meals.
1. Focus on protein
Protein is important for many reasons, but when it comes to weight loss, it helps you feel fuller for longer, which can help you avoid snacking soon after breakfast.
“Eating protein helps you burn more calories because it has a higher thermogenic effect than other macronutrients. In other words, our bodies spend more energy digesting protein than fat or carbohydrates,” says Serena Poon, a certified nutritionist and celebrity chef. High-protein breakfast foods include eggs, chicken sausage, turkey, Greek yogurt, and cheese.
2. Eat after your workout
Many people prefer to eat before their morning workout. However, according to Heather Moday, PhD, an integrative functional medicine doctor, for many people, breakfast before a workout is far from the best solution, as the body already has enough glycogen stored from dinner the night before, which is enough for a moderate 30-60 minute workout.
“When we exercise on an empty stomach, we burn stored glycogen. But if you eat breakfast before training, fat will not be burned,” explains Dr. Mauday.
“This doesn’t mean you have to do heavy exercise, like running a half marathon in the morning or lifting weights for 90 minutes,” the doctor notes, and recommends making sure to replenish what is lost through sweating within 30 minutes after exercise.
3. Drink the right amount of water
According to Serena Poon, the human body is 60% water and needs a large amount of it to function properly.
“Hydration promotes healthy digestion and allows you to maintain a healthy weight,” she added.
4. Postpone breakfast
Many of us are used to eating breakfast right after waking up. However, if you are trying to lose weight, it may be more beneficial to delay your first meal by practicing what is known as intermittent fasting.
As Dr. Modey points out, you should definitely fast overnight for at least 12 hours, noting that some extend the fasting period to 16 hours to burn more calories.
“If we talk about the scientific justification of the process, then every time you eat, insulin increases in response to an increase in blood sugar levels. Thus, it tells the body that there is still plenty of “fuel” at hand and therefore it does not need to try to use the stored fat. In fact, a person can safely fast for 13 to 16 hours, which allows you to better regulate blood sugar levels,” the expert explains.
5. Eat vegetables and fruits
Some people don't even think about eating vegetables for breakfast, but they are a very important part of the diet, as they are rich in antioxidants, phytonutrients and, most importantly, contribute to faster satiety.
“Fiber helps balance your gut microbiome, which can help with sustainable weight loss. Vegetables can also contain nutrients that reduce flatulence, such as leafy greens, which are rich in potassium and magnesium. These help with bloating. It’s also important to balance your sodium levels. Vegetables can be added to omelets, egg breads, or eaten raw for breakfast.
6. Green tea or ginger
Poon recommends drinking organic green tea in the morning to boost your metabolism and boost its fat-burning properties. She recommends adding ginger or hot pepper to your favorite smoothie in the morning.
“Drinking coffee with cinnamon can help regulate blood sugar levels,” the expert says. “Adding a small amount of spice to a drink won’t lead to a weight loss breakthrough, but it can be helpful as part of an overall program that includes a healthy diet, regular exercise, and a healthy mindset,” the nutritionist explains.
