In some cases, breakfast can be skipped without harm to health, says gastroenterologist Toufik Kachaami. He suggests focusing on what the day is expected to be like.
In the morning, the gastrointestinal tract is most active, the doctor noted. If you have physical work, training, or a long walk ahead of you, then make sure to eat proteins, fiber and carbohydrates for breakfast.
“If I don’t plan to play sports, then I don’t eat until lunch,” the doctor noted.
How is it useful to limit yourself in food from the evening until lunch? This “fasting” lowers cholesterol levels, helps fight inflammation and relieves bloating. But this method has contraindications: it is not suitable for people with diseases of the stomach and intestines.
Nutritionist Elena Tikhomirova also notes that if a person does not have a feeling of hunger, then he does not need to have breakfast. Each body is individual and the rule that you need to eat immediately after waking up does not suit everyone. If you force yourself to have breakfast without feeling hungry, then after eating, instead of a surge of energy, you will only get weakness and a desire to lie down.
A few ideas for healthy breakfasts:
Omelette with vegetables such as spinach, tomatoes, peppers or mushrooms. It's an excellent source of protein, and the vegetables add vitamins and minerals.
Oatmeal with berries. An ideal choice for those who want to feel full for a long time. Cook oatmeal with milk or water and add strawberries, blueberries or raspberries. Berries are a source of antioxidants and vitamins.
Greek yogurt with nuts and honey is a rich source of protein and calcium.
Avocado toast: Spread mashed avocado on toast or bread, add a little lemon juice and pepper.
Smoothie with fruits and vegetables. You can mix banana, berries, spinach and milk in a blender.
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Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.