Breakfast is the most important meal of the day, it energizes the body and normalizes metabolism. Therefore, if you do not want to suffer from bouts of hunger during the day, never skip it.
Where to start the day?
In order to stimulate and "wake up" the digestive system, start the day with a glass of plain boiled water, drunk on an empty stomach. You can also add a little lemon juice to the water.
Calorie breakfast
Breakfast should be about 30% of the daily calorie intake, that is, approximately 600 kilocalories.
Why not skip breakfast?
Long breaks between meals can trigger a mechanism in the body in which most of the calories will begin to be stored "in reserve". If you compensate for the lack of breakfast with plentiful lunch and dinner, then this will ultimately lead to weight gain.
What is there for breakfast?
Cereals (especially oatmeal and buckwheat) are ideal because they contain slow carbohydrates and give you a long feeling of fullness. You can add a little nuts or fresh berries to the porridge. A good option would also be an omelet (it is better to serve tomato juice with it) and cottage cheese dishes.
What shouldn't be eaten for breakfast?
White bread and sausage sandwiches are heavy for breakfast. It is better to replace the loaf with whole grain bread, the sausage with low-fat cheese, and also add a leaf of green lettuce and a circle of tomato. It will turn out to be much tastier and healthier. Another popular breakfast option is ready-made cereals and "pads", they contain a lot of simple carbohydrates, are very high in calories, but the feeling of fullness after eating them quickly passes.
What to drink at breakfast?
You can drink a glass of freshly squeezed or high-quality packaged juice, but not more than 250-300 ml at a time and not every day, since it contains a lot of fructose and almost no fiber. If you like coffee, then, most importantly, do not drink it on an empty stomach - over time, this can cause gastritis. Tea and drinking yoghurt are great for breakfast.
