Why is it important you start your day with a healthy breakfast?
“In the morning you should eat like an emperor, at noon like a king, in the evening like a beggar”
Breakfast has always been considered the most important meal of the day. But what is really wrong? Does a sumptuous breakfast in the morning actually cause sleep or tiredness? Does eating make you look slim, fit and healthy in the morning? We’ll give you reasons why you might want to spend more time in the future for your breakfast.
Start your day with a rich breakfast
Breakfast is actually the most important meal of the day – with a delicious and proper breakfast, you’ll be able to show more performance throughout the day – whether at work, school / college or training. Unfortunately, for many people, breakfast has become a weekend phenomenon. Sure – time is money and that’s why most of them take a bite to the bakery on their way to work. It just goes faster and is more comfortable than going to the kitchen every morning to make a pancake or prepare a cereal.
To understand the importance of breakfast, however, you should first know what happens to all the nutrients in your body. To function, your cells need sugar – in short: glucose, which is released from the sugar store of the liver. Overnight, these stores are largely emptied, so you should urgently refill them to recharge your batteries for the rest of the day. Because if you have too little sugar in your cells, from which your body can draw the needed energy, it will sooner or later access your protein storage – ie your muscles. And no one wants to lose muscle.
Furthermore, you will soon realise that on days when you have rich breakfast, you will have a restrained appetite throughout the day, as a proper morning breakfast will fuel your metabolism throughout the day and you will automatically be more quickly satiated.
In order to start the day well, it is important to provide the body with energy as well as vitamins and minerals . Because overnight, your body is in a fasting phase and regulates the necessary organ functions by relying on existing reserves. A healthy breakfast in the morning stops hunger and gives you the energy you need to think, act and focus.
Why is a breakfast so important?
To be healthy! If you do not eat breakfast in the morning, you will have health problems. According to scientific studies, the omission of breakfast may increase the likelihood of being overweight, diabetes mellitus type II or heart disease by up to 50%.
To be slim! A rich breakfast consisting of oatmeal and fruit ensures that you consume fewer calories throughout the day than people who, for example, do not even have breakfast or a comparatively unhealthy breakfast.
To be hydrated! While you are sleeping, most of your fluid storage is drained. As a perfect start to the day you provide enough water, tees or juice spritzers for the hydrogenation of your body and can therefore get the maximum in performance!
To be strong! Milk is the perfect food, if you get in the morning rather a little bit solid. With delicious smoothies consisting of milk, fruit and oatmeal, you can fill up enough energy for the rest of the day in just a few slips and it also tastes great. A protein granola muesli with Greek yogurt is guaranteed to wake you up.
To be bitter! Citrus fruits, especially the bitter grapefruit, help you in the weight loss process. Because thanks to their bitter substances, you can lower your insulin but also your cholesterol and you will be able to feel full much faster and longer.
What does a perfect breakfast look like?
To start the day perfectly, you have several alternatives. However, it is important that you take enough carbohydrates, proteins, vitamins and water. Furthermore, you should be aware that these are mainly complex carbohydrates (wholegrain bread, oatmeal, fruits, vegetables), as these types of carbohydrates have a low glycemic index and thus your insulin levels will not turn down so much.
An important source of energy in the morning are carbohydrates. Our brain needs about 120 g of glucose per day to work optimally. Oatmeal or wholemeal bread in combination with a protein source such as yoghurt, cream cheese or low-fat sausage cuts are the ideal start to the day to stay full for a long time. Fruits and vegetables give every breakfast an extra dose of vitamins and minerals that boost your metabolism early in the morning .
If you are more of a smoothie or protein shake type, you can, of course, start the day with a tasty protein shake. Of course, a whey protein is recommended because it can be taken up very quickly by your body.
Nuts are one of the healthiest foods for breakfast as they provide satiety protein and high quality unsaturated fatty acids. Two Brazil nuts already cover the daily requirement for selenium. Eggs keep the blood sugar level constant after their consumption. This prevents food cravings, saturates long-lasting and lowers the calorie intake of subsequent meals.
Fruits are rich in fiber, vitamins, and minerals, making them the perfect food choice for breakfast. Especially in berries are cell-protecting antioxidants, which protect against premature aging of the skin. Greek yogurt is also a good choice: it is rich in protein, long-lasting, reduces the feeling of hunger and can help you lose weight.
Flax seeds score with filling fiber and essential omega-3 fatty acids. A maximum of 30 grams of flaxseed should be consumed per day to prevent digestive problems. Cottage cheese is a good choice for a healthy breakfast because it is particularly rich in protein and so long enough. By the way, Grainy cream cheese has the same saturation effect as eggs.
Porridge is high in fiber, especially beta-glucan, which can lower cholesterol and increase satiety. Oats are also suitable for gluten intolerant and celiac disease patients when grown separately.