Breakfast is one of the most pleasant and important meals, when you can afford to eat what is no longer possible in the evening, if you of course watch your figure. Most of us really have no idea how to fill your hungry body and often waking up, throw in your mouth everything that comes to your eyes.

As you may have guessed, this is the wrong approach and if you do not want to have a heaviness in your stomach or feel hungry after half an hour, then you need to know which foods are the best choice for a cheerful and productive start to the day.

oatmeal

 

 

 

 

 

No wonder oatmeal has become the classic basis of the morning diet. It is rich in fiber, which is digested, for a long time gives a feeling of satiety. In addition, oatmeal contains useful omega-3 fatty acids, potassium and folic acid. This is exactly what larks need in the morning.

However, for maximum benefit, you should abandon instant cereals, especially if they are with different flavors. They have practically no useful substances, but in the composition of a lot of sugar and flavors. The ideal is oatmeal, which is cooked for 20-30 minutes.

bollocks

 

 

 

 

 

There is a theory according to which for breakfast you need to eat foods rich in carbohydrates, and proteins to eat in the afternoon. Nevertheless, oats will feel much more cheerful if in the morning they please themselves with a delicious omelet with vegetables, a simple glaze or a soft-boiled egg.

Such a breakfast will provide you with the necessary amino acids and vitamins D and B12, which are found in large quantities in eggs and are easily absorbed by the body. And do not be afraid of cholesterol, which often frighten lovers of egg dishes. If you do not have serious disorders or a number of chronic diseases, then 2-3 eggs per day will not affect this indicator in any way.

curd

 

 

 

 

 

Another protein product recommended for breakfast is not very fatty cottage cheese. Just 200 grams will fill you with enough energy to work efficiently until lunch. For variety, you can combine cottage cheese in fruit and berry puree or honey. This will add a pleasant sweetness without compromising your waistline.

Whole grain bread

 

 

 

 

 

Everyone knows that carbohydrates are energy. But do not start the day with buns and white bread. Such a breakfast will instantly raise the level of sugar in the blood and instead of the desired vivacity you will feel a slight dizziness and fatigue.

Give preference to bread from coarse flour. It will bring much more benefit to the body, saturating you and filling you with much-needed energy in the morning for a long time. We recommend making a healthy sandwich by putting a few circles of cucumber, lettuce and a couple of pieces of lightly salted salmon on a slice of bread.

banana

 

 

 

 

 

Among the fruits, the real kings of the morning diet are bananas. They give an excellent charge of vivacity and energy, saturate the body with vitamins and minerals. In addition, bananas do not contain fruit acids and, enveloping the stomach, prepare it for further meals.

Bananas go well with the rest of the products recommended in the morning. You can safely add them to cottage cheese and cereals, and, for example, spread a thin layer of peanut butter on a slice of whole grain bread and put a banana sliced into circles on top. It turns out very tasty and enjoyable.

Berries

 

 

 

 

 

Berries are an excellent source of vitamins, antioxidants and other nutrients. They normalize the work of the gastrointestinal tract, and also help to preserve youth and beauty. Be sure to include them in your morning menu, adding to cereals, yogurts or smoothies. In season, you can use fresh berries, and the rest of the time frozen, which retain all their useful properties.

Greek yogurt

 

 

 

 

 

This fermented milk product is a source of easily digestible protein and calcium. We recommend eating Greek yogurt for those who find it difficult to get up early. It is quite saty, but does not leave a feeling of heaviness in the abdomen. Combine it with fresh fruits or berries, nuts or seeds. So you will get the maximum benefit and enough energy for a great start to a new day.

kiwi

 

 

 

 

 

The peculiarity of this fruit is the high content of vitamin C, which acts on the body better than any energy. In addition, it is thanks to this vitamin, as well as the fiber contained in kiwi, that the digestion process is more actively launched, which means that energy from food will be better absorbed throughout the day.

smoothie