Our body, which works non-stop every day, 24/7, can only renew itself during the hours we are asleep. During sleep, our muscles rest and repair; Our problematic tissues and organs are repaired and prepared for the next day. For all these, the nutrients and energy we get from the food we consumed the previous day are used. Due to the consumption of nutrients throughout the night, our blood sugar drops within hours and we wake up in the morning with a low energy level. This creates a feeling of hunger.
NOT Eating BREAKFAST LOWERS BLOOD SUGAR
We need to eat something within the first hours after waking up, otherwise our blood sugar will drop too much and we will feel the urge to eat sweet, sugary things not only in the morning hours but also throughout the day. If we cannot prevent this desire and consume really simple carbohydrates and fat-rich foods, these foods will enter the blood in a very short time and raise our blood sugar. This causes our pancreas to secrete high amounts of insulin, as a result, our blood sugar drops very low again in a short time and the same vicious circle traps us all day long.
SKIPPING MEALS MAKES IT DIFFICULT TO LOSE WEIGHT
Another common mistake is trying to lose weight by skipping meals. Although it is based on the principle of reducing the total daily calorie intake, skipping meals, especially skipping a golden meal such as breakfast, causes the metabolism to idle itself, that is, to slow down and start spending each calorie you consume much more carefully. This often leads to the feeling of “no matter what I do, I can't lose weight!” It ends with a comment like! By eating only one or two meals a day or skipping breakfast, you will only reduce your metabolic rate and make it harder to lose weight.
SKIPPING BREAKFAST IS MORE HARMFUL THAN EATING LATE AT HOUR
Research conducted at Vanderbilt University in the USA and Ehime University in Japan showed that not eating breakfast is even more harmful than the habit of eating late at night, and even makes it more difficult to lose weight. In studies, volunteers who were given the habit of eating breakfast regularly lost weight more easily than those who did not eat breakfast.
It was seen that they gave. Many scientific studies on nutrition show that eating frequently and in small amounts, having 3 balanced and sufficient main meals, as well as small healthy snacks and snacks, always makes your job easier. Especially starting the day with a breakfast rich in protein, low in fat, and containing mainly complex carbohydrates, fires up the metabolism and helps you start the day vigorously and energetically, as well as digesting and burning what you eat and drink throughout the day.
20 PERCENT OF DAILY NEEDS
You should get at least twenty percent of your total daily energy needs from breakfast. Consuming whole grain and oatmeal foods as well as fruits and vegetables as a source of carbohydrates for breakfast to provide energy increases the duration of satiety and the feeling of fullness, ensures a balanced course of blood sugar, and prevents sudden increases and decreases. It also helps keep cholesterol levels within normal limits throughout the day.
1 PASTRY EVERY DAY 5 THOUSAND CALORIES PER MONTH
Another essential nutrient that increases the feeling of fullness and makes you feel energetic is protein. We need to take approximately 1 gram of protein per kilogram of our body weight every day. We should definitely get one-third of our total daily protein needs at breakfast. For this reason, it would be more appropriate to include protein-based foods such as cheese, milk and eggs instead of fatty carbohydrate-based snack breakfasts such as bagels or pastries. It will not really benefit you, keep in mind that each extra average-sized pastry you eat is approximately 200 calories, and if you eat 1 pastry every working day, you will consume approximately 5000 extra calories per month, which will return you approximately 7 - 8 kilos of fat tissue at the end of a year!
Students and employees sometimes say that they cannot find the opportunity to have a healthy breakfast in the pace of busy city life. In such cases, they can benefit from nutritional supplements that are easy to prepare and consume, with different flavor options, rich in macronutrients, low in fat, and with energy and portion control.
No matter what, if you want to lose weight or keep your current weight under control, be sure to start the day with breakfast.