Nothing is worse than eating breakfast, only to find yourself starving not even an hour later. Snacks can come in handy, but many people work jobs where they can't break to eat all the time, so it's important to consume the right foods at breakfast that can help you feel full until lunch. Not all breakfasts are created equal, so it's essential to know which foods can help keep you powered throughout the day.
"It is really important to eat breakfast in the morning because your body is actually breaking down muscle for protein and producing its own sugar," says Beth Warren, RD over email. "The body goes through a natural fast overnight while you are sleeping, so it is critical that you take your body out of that 'starvation mode' and start eating ideally within one hour after you wake up."
Eating in the morning is important, but it is what you eat that can also have a big difference. Foods that are high in sugar, refined carbohydrates, and salt can leave you hungry, so it's best to avoid these foods in the morning, unless you want to be running to the vending machine as soon as you get to work.
Next time you're pondering what to concoct for your first meal of the day, try eating these seven foods for breakfast that will help keep you satisfied until your lunch time.
Time to whip up that omelette! A study from the Internal Journal of Obesity found that people who ate two eggs at breakfast felt more full and satisfied — and actually ended up consuming less food at lunch — than people who ate a bagel instead. Eggs are rich in protein, which can help control your appetite.
A study from the International Journal Of Food Science and Nutrition found that eating a breakfast full of complex carbohydrates in the morning can help with feelings of fullness and alertness. "Oatmeal is high in two kinds of fiber, soluble and insoluble, along with a nice amount of protein making it a sure bet to keep you full," says Warren.
3. Chia Seed Pudding
"Laying chia seeds overnight in a liquid like almond or coconut milk with a splash of vanilla and your favorite fruit creates a delicious yogurt," says Warren. "Just like the chia seeds swell and create a gel-like substance in your yogurt, it has the same effect in your gut contributing to a long lasting feeling of fullness."
4. Nut Butter
"Peanut butter, almond butter, cashew butter — you name it," says Maggie Michalczyk, RDN over email. "What these nut butters have in common is that they are a great source of protein and fat, the macronutrients with staying power that you need to make it to lunch without ransacking the office break room for leftover pastries. Pair with fruit or put a spoonful into your breakfast smoothie or mix into yogurt for a nutty start to the day."
"There's a reason everyone and their mother is making avocado toast," says Michalczyk. "It's because the healthy fats and fiber in an avocado are a power couple when it comes to increasing satiety. The monounsaturated fats increase your body's absorption of the fat soluble vitamins A, D, E and K, making these vitamins more readily available to your body when you get them in the other foods you eat throughout the day."
"This fruit is a great source of healthy carbohydrates that will quickly get your brain the energy it needs to start thinking and making decisions for the day," says Michalczyk. "Aim for a medium-sized banana and always pair with with a source of protein like a handful of nuts, nut butter, or a yogurt."
7. Sprouted Grain Toast
"Pairing a protein such as eggs or avocado with a sprouted whole grain with filling fiber, like an Ezekiel bread, helps make you feel full and satisfied," says Warren. "Because the grain is sprouted, it has a lower glycemic index, meaning it turns into sugar less quickly in the bloodstream than other bread, giving you a steadier stream of energy and fullness."
With so many options, there's no reason to get bored of breakfast, and you'll find you feel more energized, satisfied, and focused when you eat these foods in the morning.
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