How to prepare breakfast

It is said to be the most important meal of the day, and that skipping it could lead to weight gain but is this really true? And if it is the most important meal of the day, what is then the best breakfast meal? Let’s dive straight into it!

Breakfast - the most important meal of the day?
My ideas for healthy and tasty breakfast meals.
Sources used

Breakfast - the most important meal of the day?

Breakfast is lately a point of discussion, is it the most important meal of the day or was this just an old marketing trick? It has always been said that when you skip breakfast, you will feel very hungry during your first meal of the day and therefore you might overeat and gain weight due to eating too many calories. But research has discovered that skipping breakfast does not lead to weight gain unlike these old claims, it could even have the opposite effect and encourage weight loss. The research showed that by skipping breakfast, the test subjects consumed on average about 260 kcal less than people who did eat breakfast.

Does this mean you should stop eating breakfast once and for all? No, breakfast still has its positive effects such as kickstarting your metabolic system after waking up. Consuming some foods within the first hour of waking up will increase blood sugar levels which are needed to activate your muscles and brain. This will improve concentration, memory, energy levels and prevents you from feeling tired and lazy. Especially kids should not skip breakfast because they need the energy to build and develop their bodies.

Another interesting finding from a study was that a meal eaten in the morning boosts your metabolism a little bit more than eating that same meal in the evening. However, eating all your 2000 kcal of the day as breakfast is not the way to go to increase your metabolism.

It is clear that there are pros and cons to eating breakfast, now the most important factors are how YOU feel after breakfast or after skipping breakfast and what you eat as breakfast. For instance, if you eat an unhealthy breakfast it is definitely better to skip breakfast. And if you want to lose weight, skipping breakfast could be a method, however, you always need to be in a caloric deficit if you want to lose any weight regardless of the time of eating.

Personally, I love a tasty breakfast with a healthy amount of proteins, carbs and healthy fats. That’s why today I will share 2 of my most favourite ideas for them!

My ideas for healthy and tasty breakfast meals.

Greek yoghurt pancakes

I guess you didn’t think of pancakes as a healthy breakfast, did you? Well, it is possible! For this meal you will need the following ingredients:

0,5 cup of oatmeal
0,25 cup of low-fat Greek yoghurt
1 banana
2 egg whites
0,25 teaspoon of baking powder
1 tablespoon of chia seeds (optional)
1 cup of blueberries

Mix the egg whites with the baking powder, mashed banana Greek yoghurt and oatmeal into a nice mix, if it’s not liquidy enough you could add a little bit of water.
Once you have a nice mix, pour it into a hot pan and bake the pancakes. Add some blueberries to each pancake and there you have it!

Summary of nutritional values:

Calories: 262 kcal
Carbohydrates: 41 grams
Protein: 17 grams
Fat: 3 grams

Blueberry cinnamon oatmeal

This is probably the easiest breakfast I have ever made!

Make yourself a nice bowl of oatmeal, personally, I use instant oatmeal which only needs hot water added to the oats. Then sprinkle a handful of blueberries and some cinnamon over the oats and enjoy! It really is that easy!

Summary of nutritional values:

Calories: 219 kcal
Carbohydrates: 45 grams
Protein: 8,3 grams
Fat: 3,7 grams

Besides a healthy breakfast, you could add a protein shake or some pre-workout if you are planning on doing a morning workout. This will give your body and mind a boost and helps recover faster from the workout.

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And I don’t know why I have to mention this because it shouldn’t be out of the question. But to finish off these breakfast meals, a holy mug of hot, black COFFEE!

I hope I helped you with these two meals! I would love to hear what you think of breakfast?
Do you skip it or embrace it? Let us know in the comments below!

Written by Sven Nicholson | Online Personal Trainer @ www.healthychanges-pt.com