What is considered breakfast? What time to eat after waking up? Why is it dangerous to skip breakfast? Is it worth it to have breakfast if you do not like it, and a cup of morning coffee does a lot of harm to the body? These questions are answered by an expert.
Maria Belysheva – nutritionist, psychologist, founder and leader “Schools of health and beauty” and the author of the author’s lesson “Healthy Harmony”, a dance and stretching coach, an expert in Taoist practices.
What is considered breakfast?
This is the first meal after waking up: from morning until noon, that is, in the morning. There are first and second breakfasts.
When should you have breakfast after waking up?
The healthiest option is the first hour after waking up. This maintains the metabolic rate, allows the body to wake up qualitatively and gain energy for the implementation of activities during the day. This is the rule if we are talking about the average person. It all depends on the metabolic rate, on the types of human activity, on its purpose, on the characteristics of the digestive system. But different organisms have their own characteristics. If we are talking about people who have eating disorders or obesity, then most of the time in the morning they do not feel hungry and at night they wake up zhor. Having eaten at night, do not eat in the morning. In this case, a mandatory breakfast for them is a kind of training, reshaping the regulation in the body so that the hunger wakes up earlier and automatically falls asleep earlier, so that a person does not want to eat at night. There are also people who are not really hungry until 11 in the morning. This is not a bad thing if it does not affect your health, appearance and desire to dine before bed. In this case, it is not necessary to push the body.
Why is it dangerous to skip breakfast?
Formation of protein deficiency. When there is a little in each meal, it will create a moderate supply of energy in the body, trace elements for the construction of cells and so on. If a person skips the main meals: breakfast, lunch or dinner, but does not increase the portion, then there will be a deficiency of proteins, vitamins and minerals.
If a person follows a passive lifestyle, has a sedentary job, little physical activity, of course, skipping breakfast will increase the period of lack of food and this will help reduce the metabolic rate and increase the rate of aging of the body. In addition, having skipped breakfast and engaging in intense activity, when we feel hungry, we will begin to ignore it, to endure it and a negative attitude may be formed towards this situation. In the context of this negative attitude towards hunger, a “fear of hunger” appears and a person develops a strong dependence on the presence of food in his life.
If a person eats less than three times, but increases the portion, for example, it helps to increase the volume of the stomach. In addition, the greater the amount of food it receives, the more difficult it is for the body to digest. This is both an outflow of energy and a disorder of the gastrointestinal tract. Therefore, it is better if the food will come gradually during the day. The minimum number of meals is three times. But in some cases, it is necessary to take into account the types of human activity and lifestyle in general, the characteristics of the body, the age and the climate in which a person lives.
Is breakfast worth it if you do not like it?
If we understand that a person is obese and tends to eat at night, then in this case, of course, it is worth training him gradually: to eat more in the morning than in the evening. If we are talking about a person with adequate and healthy eating behavior, with normal weight, physical activity, then in this case it is better to eat when you are hungry. There are various psycho-emotional states that affect the fact that a person does not want to eat. There are hormonal changes in a woman’s cycle, for example. Then reluctance to have breakfast is a temporary result.
In addition, “I do not want to eat breakfast” is a relaxed concept. Someone wakes up 15 minutes before leaving home and, of course, does not want to have breakfast at this time. And one wakes up in two hours, so a person can be hungry in 40 minutes. Morning hunger can also depend on morning activity. If a person stops eating three to five hours before bed and does not feel hungry in the morning, I recommend helping the body wake up. The first is to drink hot water, which starts the work of the gastrointestinal tract. The second is physical activity, simple exercise.
How does morning coffee affect the body?
It should be noted immediately that the effect of cheerfulness from morning coffee is more myth and self-hypnosis than fact. Coffee is most often perceived by a person as an awakening ritual. If we look more closely at the body, then there can be two options. The first is when coffee is drunk on an empty stomach. In this case we understand that it is actually a relaxed meal. The hot fluid will pass quickly from the stomach to the intestines. Gastric juice, bile and liver enzymes produced for this “food” will be produced in vain. And this means that they will erode the walls of the stomach. The result is the possibility of gastritis and ulcers. Therefore, coffee on an empty stomach is extremely dangerous and extremely harmful.
It is important to know that coffee strongly expels iron from the body and with a lack of iron, it is objectively difficult for a person to wake up. As natural coffee gives the effect of cheerfulness for the first 25 minutes, and then the drowsiness phase begins and you want coffee again, addiction can gradually develop. It is better, of course, to take a closer look at the root causes of cravings for coffee and work with them. In moderate and limited doses, not on an empty stomach, coffee may well be in the human diet. If we are talking about natural coffee after the main meal, then it is not so critical. 15-20 minutes after drinking coffee, you should drink a glass of warm water to avoid dehydration.
The richer and richer the breakfast, the less you want to eat during the day?
The content of the breakfast should correspond to the types of activities that a person intends to perform. If a person follows a physically active lifestyle, for example, a loader, then in this case it is important that breakfast is rich and plentiful, containing fats, proteins and carbohydrates. If after breakfast a person gets in the car, then at the computer at work, then back in the car and at home in front of the TV, then in this case it is important that breakfast is with a minimum amount of carbohydrates, with a moderate amount of protein and fat. If food has entered the body in moderation, then on average a person will want to eat again after four to five hours. But if we ate plenty of food in the morning that takes a long time to digest, then the interval between breakfast and lunch can be increased to six hours. Depending on the metabolic rate, the time between meals may vary. Light, food is digested faster, automatic hunger comes faster. Satisfactory, plentiful, fatty foods calm down more and hunger comes later.
If the breakfast was rich in carbohydrates, for example, sweet milk porridge with a sandwich of white bread with butter and honey, then no matter how much a person eats, after 3-4 hours he will still be hungry. This is due to the fact that the blood sugar level after such a breakfast will first rise sharply and then fall sharply. In this case, a person will not feel as much hunger as a difference in blood sugar levels, but this difference will be perceived as hunger. This is important to understand.
What foods should be included in breakfast?
Foods that contain protein. Who has gastritis, then these are light forms of protein, for example, a boiled egg. Anyone who has a very concentrated gastric fluid and everything is fine with the stomach, then there may be meat. In any case, protein for breakfast should be. They are also fats – the basis for the production of steroid hormones and a source for repairing the body’s cell walls. It’s important to understand here: they are the polyunsaturated fats needed for breakfast. These are unprocessed fats and omega-3s. They are necessary so that the body does not feel hungry after sleep (long pause). In terms of carbohydrates, breakfast should be in moderation, according to a person’s activities and more for protein absorption. If physical activity is planned, then in this case the cereals are for breakfast.
Is the best breakfast porridge with milk?
This, of course, is conditional. Milk is a protein, porridge is a carbohydrate. Such a combination, in theory, should be useful. But for the most part, few people digest lactose well, and milk causes fermentation, bloating, and other unpleasant reactions in the gastrointestinal tract. Oatmeal, as a carbohydrate, on the one hand, is a pure source of energy that is useful for physical activity, on the other hand, carbohydrates do not provide the body with building materials, since the body’s cells are built on protein. In addition, the protein is also a carrier of all trace elements. It is important that food is not just saturated with micronutrients, but that there is something else to carry those micronutrients to the necessary organs and cells. This “distributor” is a protein. If there is no protein in the breakfast and we have porridge with milk – this is a protein-free breakfast, then in this case all the beneficial micronutrients of the porridge will not reach the recipient. A person on micronutrients will remain hungry and hunger at the level of micronutrients causes increased appetite at lunch and dinner. If this is porridge in milk with sugar, then this is also an increase in blood sugar, which causes zhor. Therefore, breakfast exclusively with porridge in milk can trigger obesity, insulin resistance and disorders of carbohydrate metabolism.
If you want to lose weight, what should breakfast be?
The breakfast of a person who loses weight is a protein with enzymes for its absorption (onions, zucchini, herbs) and a small amount of fat, polyunsaturated fats or cholesterol. At the same time, the useful cholesterol is obtained from animal protein. So, for breakfast, a person who is losing weight can eat an omelette with onions, with a vegetable salad in crude oil. It can be meatballs or steamed cutlets. Protein digestion enzymes are mainly onions, secondly vegetables and thirdly herbs. Protein plus enzymes is the perfect breakfast for weight loss and more.
What foods should not be eaten in the morning?
First, alcohol. Second, sweet. Both cause an increase in sugar. The healthier the breakfast, the healthier and healthier all subsequent meals will be. If foods with dyes and flavor enhancers are consumed in the morning, then this, first of all, is a strong burden on the body after sleep. Second, the challenge of repeating and repeating these violations throughout the day. Therefore, it is better to have breakfast as healthy as possible. I recommend using the principle: as you start the day, so you will spend it.