Everyone complains that despite the urgent desire to lose weight and succeed in following the prescribed diet in the morning, it never ends well at the end of the day, and the calories saved in the morning are eaten twice as much in the evening.
Kristen Hickman, editor of Eat This Not That, says not having a good breakfast can be the reason you feel constantly hungry at the end of the day.
A good breakfast can qualify you for success during the rest of the day in following your diet that you wish to adhere to, as healthy breakfast habits make you feel satisfied and provide us with the necessary activity, and breakfast is also a smart way to incorporate foods that help tighten the stomach and make it flat.
Hickman says that - with reference to Maggie Michalczyk, founder of OnceUponAPumpkin and author of The Great Big Pumpkin Cookbook to identify some healthy breakfast habits - she confirms that "breakfast is a great start to start with." Then in case you find yourself constantly starving during the night, "and you may not eat enough for breakfast and it may be time to add more protein and fiber to it."
So if you always feel hungry, here are some healthy breakfast habits to follow that will help you flatten your stomach.
Use wholegrain bread, tortilla, or oatmeal for breakfast (Gate)
Eat a full breakfast
To prepare a breakfast that will help you feel really full throughout the day, there are 3 important aspects of your meal that you must ensure that it contains protein, healthy fats and good carbohydrates.
For some "good carbohydrates" that belong to the complex carbohydrate family, you can use them with a little wholegrain bread, tortilla, oatmeal, or even black beans.
An example could be an easy, complete breakfast: a plate of two scrambled eggs, with some cheese, and a portion of wholegrain bread.
Or make a boiled egg with black beans, and spread it over sliced avocado.
Add fruits or vegetables
"One of the little habits I recommend that you include in your breakfast is fruit or vegetables, at least one in every breakfast," says Michalczyk.
Including fruit in breakfast means more fiber. For example, you can add fruits such as berries or banana slices to oatmeal or eat them alongside eggs.
If you're not in the mood to eat fruit, you can add some vegetables to eggs for an extra boost of nutrients.
Adding fruits and vegetables to breakfast means more fiber and an extra boost of nutrients (German News Agency)
Look for fiber
It has been scientifically proven that incorporating fiber into your diet helps you lose weight, and the easiest place to add it to your diet is through breakfast.
“Foods that contain fiber such as fruits, vegetables, nuts seeds, and whole grains are good for digestion, and help keep you full for longer, which can help relieve some of this persistent hunger,” says Michalczyk, and because oats are a good source of fiber, a meal consisting of oatmeal with fruit And pumpkin seeds or almonds will be a healthy breakfast rich in protein and fiber.
Make breakfast early
If you know that you are going through a busy week full of work, and that you may not be able to prepare healthy breakfasts every day, prepare some meals in advance so that you do not easily succumb to the things that are easy to find from here or there such as pastries, pies and cakes.
Doing some things early on such as "boiling eggs" is an easy task, or prepping your fridge and cupboard with healthy foods, fruits and vegetables, prevents you from resorting to other unhealthy alternatives while you are too busy.
Nutrients during the week
When you plan your breakfasts at the start of each week, make sure to make your breakfasts rich in nutrients.
By following the easy rule of thumb of adding protein, healthy fats and carbohydrates to your meal, this makes things a lot easier.
Michalczyk says that there are exceptions to every rule, because sometimes you may want to eat an unexpected meal for dinner, and this is not harmful because it is an exception, and the rule that you eat a healthy and rich breakfast will keep you at your best all week.
Postponing "fun" breakfasts
What if you really want to have a cake, or you want to bake a batch of pies?
Michalczyk says the weekend is the time to have a little fun.
Save your dreams of eating fun breakfasts such as pancakes, waffles and crepes, for the weekend morning, and for the rest of the week, make your goal a healthy breakfast rich in nutrients.
Fun breakfasts like pancakes, waffles and crepes can be postponed for the morning of the weekend (Pixabay)
Some minor trade-offs
It is not possible to make an overnight transition to a completely healthy diet, Michalczyk recommends looking slowly for simple trade-offs in your diet that can change your breakfast routine.
"You don't have to do an overhaul of what you eat," she says. "Maybe just try to swap one a week like replacing the high-sugar granola in yogurt with nuts and seeds."