Many people admit to skipping breakfast giving several excuses: regardless of whatever time at which they ate in the morning, they eventually end up hungrier than they had been as though they have not eaten at all. Does this remind you of anything? Their nutritionist intuition tells them that the reason they are hungry has nothing to do with taking breakfast. Some people have good intentions and reason, but in most cases they do not seem to know what a balanced breakfast is.
Below are the most common mistakes to avoid at breakfast
Not Enough Protein
Many people take a bowl of cereal with milk for their breakfast. It seems to be a good choice, right? Of course, a cup of milk provides 8 grams of protein, but think about it, how often do you swallow all the milk that comes with your cereal? Not often. Proteins are digested slowly than carbohydrates, so if you consume larger amounts, you’ll soon be hungry again. If you do not want to drink milk from the bowl, add a boiled egg to your breakfast for extra protein. You also consume by taking a whole-wheat toast, and if you do, do not add only a slight hint of peanut butter or almond. You can enjoy a full layer of butter on your toast as to have more protein.
Too Little Fiber
The more sugar in your morning cereal, the faster it is digested, and you will be hungrier. Conversely, more fiber will fill you up for a longer period of time. Here is the rule from experts for cereals; there should always be at least 5 grams of fiber and more fiber than sugar. For extra fiber, add chia seeds or flax. If you choose flax seed, be sure to grind them first, otherwise you will not benefit from their nutritional benefits.
A fat-free meal can leave you less hungry an hour later. Observe a balanced breakfast as it is called. A Greek yogurt has 0% of high fiber, cereal and berries. We must move to low-fat yogurt (not 0%), or add nuts to prevent hunger pangs with just a little more than enough.
Insufficient Amounts of Fruits
Although a piece of fruit is rich in fiber, vitamins and minerals, this is not enough for breakfast. Breakfast on the go like an apple on the way, does not cut hunger. However, if you sat and ate 300 or 400 calories, you would be more satisfied. Around lunch time, this caloric supplement will be gone and will be prevented from succumbing to a day of snacking.
Too Late In The Day
Experts advise in general to eat, if possible, within one hour of waking. The longer a person waits to have breakfast makes it more difficult to achieve satiety even after eating. Remember, one of the breakfast goals is to provide you with the right amount of energy to keep you going after a long time without eating. After the breakfast time merges with lunch, that meal no longer properly fulfills its mission.
To summarize, if you want to be satisfied with your breakfast, try to avoiding these mistakes. But remember, any breakfast is better than no breakfast at all.