Good Lifestyle

They saybreakfast is the most important meal of the day and if you try to reduce, this is especially true. The question is what foods should you eat to start your day - and yourmetabolism? In the end, there is really no unique breakfast. Experts say that your ideal breakfast will depend largely on your unique food restrictions and preferences, but also on your lifestyle, including your level of activity, your work schedule and other factors as well.

While research has provided conflicting information on the link between breakfast and weight loss, a 2020 study published in theJournal of endocrinology and clinical metabolism of endocrine society I revealed that people who eat a big breakfast (and a small dinner) can burn twice as many calories than those who eat a small breakfast and a bigger dinner.The researchers concluded that people who fill up with breakfast can not only reduce their overall weight, but also metabolic diseases.

Breakfast helps you not only maintain a healthy weight, but it also retains your appetite to check and provide your body and brain with energy to transport you in your morning requests. It is also an important opportunity to meet your recommended daily values ​​of certain nutrients.

The truth is that what makes a person feel satisfied at the time of breakfast might not meet the needs of another. Since there is no single formula for this meal, we talked to two experts to get their recommendations for a variety of different lifestyles. And for healthier feeding tips, check out our list of21 best healthy cooking hacks of all time.

If your work is taxing physically or if you regularly engage in high-intensity exercises, experts say it is important toOpt for a breakfast containing both proteins and carbohydrates-PRoteine ​​will help you rebuild the muscle of the day before, while carbohydrates build your glycogen storage to feed you through today's physical requests.

"If you are really active but always trying to lose weight, you want to balance your calorie while restoring your body before or after a workout," says Amanda A. Kostro Miller, R & D, LDN, member of the advisory board forSmart life. "Do not be afraid of carbohydrates!"

Sean Allt, a nutrition coach withINNOVATIVE FITNESS, Suitable for someone who is physically active needs more carbohydrates than the average person who is more sedentary.

"The carbohydrates to digest slowly, such as whole grains or steel cut oats, are best for you because they help provide a regular supply of energy for hours after consumption, as opposed to peaks and accidents who come with more refined and sweet carbohydrates, "he adds.

All suggests doing aSandwich on the entire grilled bread or aOmelette With a small steel-cut oat side. ALLT also recommends strongly to integrate a portion of vegetables into your breakfast - ideally two different colors at each meal (for example, tomatoes and spinach in the omelette).

Busy moms need a breakfast that will allow them to follow children and transport them to the stock of baseball, power through grocery stores, help them do their homework and care for their innumerable Other responsibilities.

"Fast and fast breakfasts would be perfect for this group," says Miller. "It must be something that gives themFast and sustainable energy to fight fatigue. "

All suggestsA well-balanced smoothie"Which you can sip while you get kids ready to school and run during the races. Its recipe is 1 cup of frozen or fresh fruit, 2 green handles, 1 to 2 tablespoons nut butter, 2/3 cup ofGreek yogurt(or protein powder with no more than 5 grams of carbohydrates) and 1 cup of low calorie liquid (like water, green green tea or almond milk).

Miller says you can also refresh somegroats with non-fit milk (or onenon-dairy alternative), and add 1 to 2 tablespoons of nuts or fresh seeds and fruit, or you can even add a clear Greek yogurt spoon with 1 to 2 teaspoons of honey. Feel free to wash with coffee or tea, too Miller says there is no shame in a little caffe given to your hectic lifestyle.

Having a desktop job can pose many challenges to lose weight - like the snack temptation constantly at your office.

"When you are concerned about other things (as if you are working on your computer), it's easy to consume a lot of extra calories without realizing it if you have foods at your fingertips," explains AllT.

That's why, even if your job is somewhat sedentary, experts agree that it's always great toEat sufficient protein, complex carbohydrates and healthy fat because this combination will allow you to feel full until lunch.

"These nutrients give you a sustainable energy to stay focused and digest slowly throughout the morning," adds Miller.

If you have enough time to cook in the morning, all recommends combiningScrambled eggs with mixed vegetables and 1 tablespoon ofguacamole (or lawyer) on a whole wheat wrap. Or, if you're more in a hurry during the morning, Miller says you can pack a power box for breakfast to take with you to work. Although you can certainly customize this option to meet your preferences, Miller offers, including 2 tablespoons of nuts or seeds, aHard eggand 1 to 2 portions of fresh fruit for fiber (banana, apple or 1 cup of blueberries).

here is91+ Best healthy breakfast recipes To help you get started.

People who work long days with a short time to eat in the afternoon need a breakfast that will stick them as long as possible. According to Miller, the answer isCombination of protein, grease, fluid and fiber.

For example: Consider a portion of Greek Greek yogurt in Greek (for protein) with chia seeds (for grease and fiber).

Or oat (for fiber) with low fat milk (for proteins) and 1 to 2 tablespoons nut butter or nut (for fat). Then add a portion of fresh fruit for minimal calories and a lot ofFiber of satisfaction and fluid.

Feel free to enjoy a cup of tea orCoffee With your breakfast, while Miller notes that caffeine can have slight effects of removing appetite. Nevertheless, she says he can also be dehydge - so be sure to wash everything with a large glass of water, which will also help fill you.

"If you need a meal that will help you feel satisfied with an exceptionally long period of time, lean protein and healthy fats are your best friends," says All. "They are slower to digest that carbohydrates and help you feel full longer."

The best choice of allT for this lifestyle is aomelet with three eggs orTofu Scramble With 3-4 ounces of another protein (such as the nesting chicken sausage or floor turkey), some handles of vegetables and an additional grease source (like a half-avocado or about 15 to 20 grams of cheese )

If you do not have a lot of appetite in the morning, Miller saidIt's good to stay eating until your natural hunger marks in-Joy you, you take prescription medications that you have to take with food. Once you feel ready to eat, it advises to make a well-balanced meal comprising 20 to 30 grams of protein, 1 handle of carbohydrates to digest slowly (or 1 slice of whole grain bread) and a portion of vegetables and Healthy fat.

However, if you need to have breakfast before working because you know you will not have time to eat for a while, Miller says it's better toOpt for something small and easily digestible. For example, you could trya hard egg with 1 slice of whole grain toast or 1/2 alawyer, a banana withwalnut butter, or a smoothie of vegetables and fruits.

Whether you like going for a morning race or if you have regularly reached an anticipated yoga class to your local gym, it can be difficult to determine if you should have breakfast before or afterexercise. There is no good strategy here, but when you choose to eat, you will inform the food you should go.

If you feed before your workout, Miller adviseseat at least 45 minutes to one hour previously And making sure your meal consists mainly of easy digest carbohydrates. Ideally, it should below fiber as well as fat So you can avoid feeling cramp or gaseous during workout. In this spirit, she suggests an English muffin with a small jam or fruit smoothie.

"Fruits can be good food before working," says Miller. "It contains natural sugars for energy and water to keep you hydrated. If you are sensitive to Fodmaps (plant-based substances that can cause GI gas and pledge symptoms in some people), opt for Fodmap low fruits such as bananas, grapes, blueberries and frambots. "

On the other hand, if you prefer to wait for breakfast after a workout, the breakfast says that your breakfast should be filled with foods that can reconstruct glycogen stores and rebuild damaged muscle fibers. In the 30 to 90 minutes of exercise, your carb-to-protein ratio must be 3: 1 or 4: 1, if you had 20 grams of protein, associate it with 60 to 80 grams of carbohydrates.

"Some people find that they occur at their best on an empty stomach, while others feel that their workouts are released without a decent amount of fuel to make them go in the morning," said Allt. "It's about determining what works best for you."

If you are new to do the morning exercise, AllT recommendsBy mixing a balanced smoothie (with protein, fruit, vegetables and healthy fat) and sipping it half there before your workout followed by the other half-training.You can try one of our27 Best Immune Smoothie Recipes To help you get started.

"This is a fairly safe strategy in that it will help prevent the feeling of having zero energy while preventing you from feeling the feeling of a full stomach during your workout", he says.