Three simple ways to make the healthiest breakfast

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Many experts in of healthy nutrition agree that you shouldn't skip breakfast. Research has shown that people who start the morning with a high-protein and high-fiber meal tend to have a lower body mass index (BMI) and consume fewer calories throughout the day. Another study published in the Journal of Nutrition found that skipping breakfast was associated with a higher risk of type 2 diabetes.

As the nutritionist noted, there are no “magic foods or strategies that can instantly become slimmer or healthier”. However, there are a few simple techniques that will help make breakfast really useful.

First of all, it is worth developing a proper eating plan. “Good habits help to form good habits in the future, so a balanced breakfast with fiber-rich cereals (including products made from both whole grains and enriched grains), lean protein and some fruits or vegetables can help you stay full for a long time,” the doctor said.

Many doctors call breakfast the most important meal of the day because it kick-starts the body after sleep and speeds up metabolism. To maintain a healthy weight, it is recommended to eat every 2-3 hours in small portions. In order not to “break through” on muffins, cereals and pancakes during the day, it is best to include nuts, vegetables, seeds, fruits and whole grains in breakfast.

Another little trick is to drink one or two glasses of water before meals. This is due to the fact that the body, first of all, needs to replenish its fluid reserves after sleep, and secondly, water can effectively suppress appetite. Studies show that drinking water reduces daily calorie intake by filling the stomach, reduces the consumption of sugary drinks and satisfies food cravings. In addition, thirst is often mistaken for hunger, so water can also suppress it. One study published in the Journal of the Academy of Nutrition and Dietetics in obese older adults found that volunteers who drank about 400 ml of water 30 minutes before breakfast reduced their calorie intake at the next meal by 13%.