You have probably heard that breakfast is the most important meal of the day! You can survive without lunch, even go to sleep without dinner, but your body will not benefit if you start skipping breakfast!
The thing is that during the night, your body burns calories (a good thing to know). Eating breakfast in the morning makes you more energetic and focused throughout the day. Moreover, it can also boost your metabolism and help you burn even more calories. That’s why you should never skip breakfast in order to lose some weight because it simply doesn’t work this way.
Other than that, let’s not forget that it’s also a great start of the day (better than getting stuck in traffic, that’s for sure).
Eggs
It has been proven that eating eggs for breakfast can help to maintain steady insulin levels and blood sugar, and increase the feeling of fullness.
One study also showed that male participants who ate eggs for breakfast took fewer calories compared to those who ate pastries.
Other than that, egg yolk contains antioxidants (zeaxanthin and lutein) that can help you to avoid macular degeneration, cataracts, and other eye disorders. Also, eating eggs for breakfast can help to improve insulin sensitivity and even reduce the risk of heart disease.
There are a lot of tasty breakfast ideas with eggs: sausage and egg casserole, egg salad blini bites, sweet potato, and kale frittata, etc.
Fruits
According to freshly.com reviews, all types of fruit contain fiber, potassium, and other vitamins that can keep you energetic. Also, most fruits are low in calories. In case you have a cold, consider eating one large orange for breakfast (along with other things) and boost your immunity.
To get plenty of fiber, you should eat strawberries, blueberries, blackberries, and raspberries.
Oatmeal
If you don’t want to spend a lot of time cooking in the morning, a pack of oatmeal should be your best friend! It is a perfect substitute for cereal.
The thing is that oatmeal contains fiber that has a lot of health benefits. It doesn’t only promote a feeling of fullness, but it can also decrease blood pressure and improve heart health.
It’s recommended to cook oatmeal with milk in order to boost the protein content. If you have a gluten sensitivity or celiac disease, you need to choose gluten-free oats.
If you want to cook it in an unusual way, check this Overnight Oats with Frozen Fruit recipe from Summer Yule.
Nuts
Another healthy start of the day is eating nuts. Even though they are high in calories, it’s been proven that the human body doesn’t absorb all the fat in nuts.
All types of nuts can help you reduce insulin resistance, improve heart health, and even decrease inflammation. They are also high in potassium and magnesium.
Cottage cheese
Cottage cheese is one of the best breakfast foods since it’s high in protein. It’s been proven that cottage cheese can produce feelings of fullness (just like eggs) and increase metabolism. It also contains CLA that promotes healthy weight loss. Consider mixing cottage cheese with chopped nuts and berries in order to make your breakfast even more nutritious.
Chia seeds
To add another source of fiber to your breakfast, eat some chia seeds! It can help you to feel full longer and improve blood pressure and blood sugar. Studies have shown that chia seeds can also protect cells from free radicals (unstable molecules) that can be produced during the metabolism process.
You can add chia seeds to your sandwiches, puddings, shakes, oatmeal, and mix it with fruits.
What to avoid
Eating a donut or pastry for breakfast can be very tempting, especially if you have a donut place on your way to work or school. However, you should try to avoid it since most pastries are topped with additional sugar. Sweets will not keep you full for a long time. Moreover, you will not feel energetic. So, think twice before you decide to put a cake on your plate in the morning.
Besides cakes, muffins, and donuts, you should also avoid pancakes, cereals, fruit juice, sweetened non-fat yogurt, and scones with jam and cream. Not being able to eat pancakes for breakfast might be heartbreaking, but you should always put your health first.
The bottom line
Now you know why it’s so crucial to eat a good meal every morning. Try to avoid starting your day with sweets. There are a lot of healthy options for breakfast: eggs, cottage cheese, oatmeal, nuts, berries, fruit, protein shakes, and Greek yogurt. Be creative when it comes to your first meal, and take care of your health!