A properly composed breakfast can prolong the feeling of satiety and reduce the need for snacks, while a bad choice often leads to a sudden drop in energy and increased hunger.
If you’re trying to lose weight, breakfast might be more important than you think.
Nutritionist Nikol Randaco reveals which combination of foods helps to reduce hunger, stabilize energy and avoid unnecessary snacking during the day, Tportal reports..
The first meal of the day plays an important role in regulating appetite and energy, especially for people who want to lose weight. A properly composed breakfast can prolong the feeling of satiety and reduce the need for snacks, while a bad choice often leads to a sudden drop in energy and increased hunger.
Nutritionist Nikol Randaco points out for Eating Well that the combination of Greek yogurt, fresh fruit and supplements such as oatmeal or granola is a balanced choice.
Protein is important for appetite control
Proteins are key to maintaining satiety because they slow down digestion and affect the hormones that regulate hunger. A protein-rich breakfast can reduce the need for snacks and help preserve muscle mass during weight loss, which is also important for maintaining metabolism.
“Proteins keep us full, protect muscle mass and prevent us from reaching for snacks after two hours,” explains nutritionist Randaco.
In addition to protein, fiber plays a significant role in weight regulation.
Foods rich in fiber increase the volume of meals and slow down digestion, thereby prolonging the feeling of satiety.
Fruits like strawberries, combined with oatmeal or granola, can provide about six grams of fiber per serving.
“These additional fibers slow down digestion, stabilize blood sugar and reduce the desire to snack,” adds the nutritionist.
A tasty and practical breakfast
Greek yogurt contains probiotics that support the health of the intestinal flora. More and more research shows a connection between gut health and body weight regulation.
During digestion, beneficial bacteria create compounds that can positively affect metabolism and the feeling of satiety.
One of the advantages of this breakfast is its simplicity. It can be prepared in a few minutes, and it can also be prepared in advance in containers or jars.
This makes it a practical solution for busy mornings and reduces the need for unhealthy and quick choices.
The basic combination is easily adapted to different tastes and seasonal foods. Although strawberries are a common choice, they can be replaced by other types of fruit such as blueberries, peaches or cherries, reports N1.
With a yogurt base, the addition of fruit and a smaller amount of complex carbohydrates such as oatmeal or nuts, this breakfast remains nutritionally balanced and suitable for weight loss.
