The most important meal of the day is breakfast. This is something we hear all the time, but most of us do not understand the value.
Nowadays, it is very important to kick start the day with a healthy, nutritious and delicious breakfast.
Protein will satisfy you the most. Different studies point out the effects of dietary protein on ghrelin secretion among people. Ghrelin is the liquid that is secreted by our stomach when empty.
When the secretion stops and the stomach is stretched, it has an influence on the brain cells to increase secretion of gastrointestinal motility and gastric acid and to increase hunger. This way the body will be prepared to consume food.
In one study it was discovered that a breakfast with high quality proteins will satisfy you more since it will quiet the ghrelin outputs. You can include nits, peanut butter, hard boiled eggs, protein powder or yogurt.
2. Add Fat
You will feel fuller by adding fats in your breakfast and you will have more energy. Many people do not want to consume fats, but they do not know that healthy fats in the morning are amazing.
You should include avocados, coconut oil, seeds, nuts, flaxseed oil or almond butter.
You should add approximately 1 to 2 tablespoons of fat in your breakfast.
3. Use steel cut oats instead of Rolled Oats
Steel cut oats are very different than rolled oats, because they are not rolled in flakes. The groat – the whole toasted oat grain, which is used for production of rolled oats, is cut in thirds for yielding steel cut oats.
They are almost identical to the old-fashioned, rolled oats in nutrition.
You should switch them; because steel cut oats are able to keep you fuller for a longer period of time. The steel cut oats have low glycemic index and they will prolong the satisfaction after eating and at the same time they will stop rapid increases or decreases of the glucose in your blood.
They can help you to lose weight because they will keep you fuller for a longer period of time.
4. Add Veggies
You should include vegetables in your breakfast. They will increase the fiber content and eating vegetables in the morning will help you fulfill the daily recommended 2 ½ cups of vegetables.
It is dead simple to add them in your breakfast. One of the ways is to add them in your omelet.
5. Choose Savory Instead of Sweet
Sweet breakfasts such as cereals, muffins or loaf breads contain a lot of sugar and they can spike the blood sugar levels. If you are a person who heats up the dinner bowl from the last night, you are good to go. All balanced meals won’t raise the blood sugar levels and you will feel fuller for a longer period of time.
You should change the breakfast routine and try these 5 suggestions. You will fell fuller for longer, experience different health benefits and you can even lose weight.
Try it for yourself.