Dr. Lyubov Loringel listed the most common eating mistakes that most of us make.
The first and most important mistake is brunch. Try not to delay the time of the first meal until noon.
“Eat 30-40 minutes after getting up. This will lead to rapid saturation and minimize breakdowns, ”the expert says.
The second problem is the lack of protein. Make sure you have enough protein in your diet. Moreover, protein should not only be for lunch or dinner, but be present in different forms at every meal. It is he who will give you a feeling of prolonged satiety.
The third is the excess of sugar in the diet. And sometimes we don’t even notice or suspect how much hidden sugar we actually eat during the day. After all, it is contained in most products: sauces, ketchups, fitness bars, and so on.
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Non-compliance with the diet is a fairly common problem. Eating “how it goes” is not the best option. Try to keep the intervals between meals no more than 4 hours.
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Sweets for breakfast is a problem that many suffer from. Yes, carbohydrates give us quick energy in the morning, but that energy ends as quickly as it comes in. And as a result, we have a violation of eating behavior and insulin surges. 
Love Loringel Healthy lifestyle Therapist