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This snack is the first fuel and, if you want to start in a good way, you must eat well.
Avoid the most common mistakes and make sure you have the energy.
1. Do not eat
This mistake is usually quite common among young people. Because they have a fast pace of life, they tend to forget or skip eating food in the morning, either due to lack of time or not feeling hungry.
If this is your case, remember that this habit can generate many gastrointestinal problems such as ulcers, gastritis and heartburn. All of these are very painful and the ideal is to avoid them.
There are also those who follow strict diets in which they restrict themselves from eating a wide variety of foods or for many hours. This is not recommended, unless it is by medical order and under the supervision of a specialist.
We must eat a good dose and ration of food that allows us to recharge energy to face the rest of the day.
2. Not eating enough protein
To start the day it is important and essential that we get a good dose of protein at breakfast. A bowl of cereal is not enough to obtain all that your body will use in the first hours of the day.
There are people who only eat the cereal and leave aside the milk that represents the normal protein dose. A good alternative is to make toast with a slice of whole wheat bread.
You can eat it with a spread avocado or with a couple of fried eggs and you will have a nutritious and easy breakfast.
Remember that if you don't get the essential ration of these items, then you'll be hungry in just a few hours.
3. Eat very little fiber
The feeling of hunger appears when you incorporate a lot of sugars in your breakfast, since these are digested very quickly. This effect is counteracted when you incorporate enough fiber in your diet, since the feeling of satiety lasts much longer.
It is essential to add or incorporate at least 5 grams of fiber and ensure that sugar consumption is minimal. The ideal is to avoid all kinds of refined sugars. Those cereals and the like that have added sugar are the worst option.
The most suitable is a vegetable salad with some grains or seeds and a fruit.
4. Eat very little
This practice is also one of the most common mistakes. Most people take for granted that breakfast is eating a piece of fruit on the way to work or school. This idea is totally wrong and must be abandoned as soon as possible.
It is best to take a few minutes to sit down to eat a balanced meal, with an appropriate dose of carbohydrates, fiber, protein and fat. Eating at least 300-400 calories is enough to keep us satisfied until we get to lunch.
A full breakfast should include:
- Vegetables and fruits.
- High quality proteins.
- Complex carbohydrates.
- Healthy fats like nuts, seeds, or olive oil.
One fact that you should take into account if you go to the gym in the morning is that when you do physical activity on an empty stomach, the body goes into a state of shock and, instead of burning fat, it reduces muscle.
Before hitting the gym, it's a good idea to have a light breakfast that contains complex carbohydrates, fiber, and essential amino acids.
5. Do not consume fat
There is a false belief that breakfast should be a very small, healthy meal. It is even believed that it should be fat free. This idea is totally false, since a meal without fat can make us feel very hungry after an hour.
For this reason, it is suggested that in the first hours of the day the yogurt without fat be replaced by one that has 2% of them. If you don't want to do this, add some nuts to your plain yogurt to avoid short-term hunger pangs.
Of course, in a few hours you must give yourself the time to have a proper breakfast. Having just a yogurt with nuts is not a complete meal.
6. Eat breakfast very late
It is highly recommended to eat within the hour after waking up. The longer you wait to eat breakfast, the hungrier you will be and the harder it will be to feel full once you eat.
For some people it may be impossible to eat this early. In any case, it is advisable to eat as soon as you can.
Lack of time should not be an excuse to stop eating a full and healthy breakfast. Planning your menu in advance and learning how to make the right food choices will help you make the most of your time.
Don't forget that eating a full breakfast helps you have energy for the whole day.
Better with Health