You’ve probably heard that breakfast is the most important meal of the day, but the subject generates a lot of debate. While on the one hand there are those who argue that eating right after waking up is good for your health, on the other hand there are people who don’t keep the habit and still believe that they will “save” calories by fasting. What is known is that a nutritious, well-balanced breakfast provides energy and is the first time of the day that the body receives nutrients. After hours of sleep, blood sugar is lower, and eating contributes to raising blood glucose levels, giving the body more energy to perform its daily activities.
To get rid of stress and start the day with energy and willingness, it is important to invest in a healthy and nutritious breakfast that presents foods from different groups that are fundamental for the body to function well. Without this, the body will be forced to save energy. This will result in a lack of energy, something that is not good for those who have a busy routine, and will also result in a drop in calorie expenditure, making it difficult to lose weight during the day. The breakfast habit still helps to speed up the body, helping to burn calories, and prevents hunger peaks during the day.
In addition, when you finally have a meal, you will eat much more and much faster than you would normally eat, thus favoring weight gain. The functional nutritionist Dafne Oliveira tells that, with a prolonged fast, there is a greater burning of muscle and favoring the stock of fat in the abdominal region. “We lose muscle and increase belly fat,” warns the specialist. “Studies also show that people who skip breakfast are much hungrier and eat much more during the rest of the day (including late afternoon and night), also favoring weight gain,” says the nutritionist, who stresses the importance of carbohydrates in this meal.
“It is super important to provide us with energy, fiber, and important nutrients to activate our metabolism and promote the proper functioning of our body. Besides the carbohydrate, which should preferably be whole wheat, it is essential to include a protein and a fruit with some cereal (which can be oat bran, flaxseed, or chia). For Dafne, what cannot be missing in breakfast is fruit. “Besides being an excellent source of fiber, vitamins, minerals, and antioxidants, [fruit] still creates a favorable environment for the body to function better and, along with that, the fat-burning pathways,” she explained.
However, it is important to remember that consumption should be done in moderation since the fruit also has calories. When it comes to choosing what to drink, the suggestion is to consume a tea, either cold or hot, made as an infusion (mate, hibiscus, black tea), because they are rich in several antioxidants. If the preference is for juices, it is important to avoid orange and grape juices. Other flavors are perfect if mixed with vegetables (kale, parsley, spinach, mint, alfalfa sprouts, ginger, etc.).
What to eat for breakfast?
- Carbohydrates from whole grain breads, cereals, toast, and tapioca. “They provide slow absorption energy, also helping in glycemic control;
- Animal proteins, such as milk, cheese, eggs, and yogurt, are great as sources of calcium and are fundamental for satiety regularization;
- Fruits are also a good option and, they are considered regulating foods, which provide vitamins and minerals;
- The options that are practical for a healthy breakfast are natural sandwiches made at home, which can be filled with aged cheeses – such as standard Minas, half cure, and canasta; or fruit vitamins/moothies with oatmeal, which help in glycemic control and generate satiety;
- For those who don’t want to wake up earlier to calmly make this meal, a suggestion: consume a yogurt with chopped fruit and oatmeal or chia, which you can prepare the night before and store for two days. “Opt for natural yogurts and seasonal fruits, which are sweeter and have greater nutritional value,” she recommends;
- It is also indicated the consumption of semi-skimmed or skimmed milk with coffee, preferably without sugar, whole wheat bread with ricotta cream, crepe, scrambled eggs, fruit salad with granola without sugar and natural juices.
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