Nutritionist Olga Kashina told BeautyHack why you need to eat no later than 40 minutes after waking up, and what foods are recommended for those who monitor weight.
Olga Kashina
Nutritionist
“Food is fuel for the body. During sleep, the body consumes about 40 calories, waking up, consumes up to 120. If the body is not "refueled", it will start consuming muscles - a quick source of energy. A proper breakfast consists of proteins, fats, carbohydrates. Fast carbohydrates should also be present in the first half of the day (no more than 30 grams) - they stimulate the brain."
Porridge + egg
Exception: rice and semolina. Add dried fruits, frozen berries, honey and a little butter to the porridge. You will not feel hungry for a long time.
Whole grain bread sandwich
Place lettuce, sliced tomato and a slice of baked beef on top of the bread. Do not use semi-finished products! They contain flavor enhancers (we talked about this in the article that prevent you from losing weight. Add mustard or horseradish to a sandwich - sauces have a positive effect on metabolism.
Cheesecakes with bran
For those who want to lose weight, I recommend using 5% cottage cheese. But not lower! There is practically no calcium in fat-free cottage cheese, and due to the lack of lipids, it is poorly absorbed. Add banana or dried fruits, an egg, a small spoonful of sour cream, fiber or bran to the dough for curd cakes.
Oat pancakes
A very popular breakfast among athletes and nutritionists. Combine oatmeal with egg, blueberries and a little milk. Whisk with a blender. Fry in a dry skillet for 2-3 minutes on each side.
Greek yogurt with nuts
Choose yogurt without filler - it is high in sugar. Mix it with 30 gr. any nuts with sweet fruit (banana, persimmon, pear). A perfectly balanced breakfast in terms of protein, fat and carbohydrate content.
