A study from the University of Aberdeen in Scotland, UK shows that a nutritious breakfast can prevent cravings or hunger pangs.
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| Have Greek yogurt or berries for breakfast. (Source: Getty Images) |
If you start your day with a healthy and nutritious breakfast, your energy levels will be guaranteed throughout the day, and it will be easier to control the amount of food you eat in the next meals.
The University of Aberdeen team prepared meals for 30 volunteers over two months, including breakfast, lunch and dinner with around 1,700 calories per day.
Researcher Alexandra Johnstone pointed out that volunteers spent four weeks eating the same nutritional ratio of 30% protein, 35% carbohydrates and 35% fat.
In terms of calorie distribution, they ate 45% of their daily calories at breakfast, 35% at lunch, and 20% at dinner. After a week of rest, this group switched to eating the most calories at dinner.
At this time, the volunteers ate 20% of their calories at breakfast, 35% at lunch, and 45% at dinner. The study results showed that regardless of whether they ate a high-calorie breakfast or a high-calorie dinner, the energy expenditure and weight loss ability of the two groups were the same.
However, eating more in the morning makes them feel less hungry and their cravings are also much reduced. This can help them stay in shape and control their weight in the long term.
Nutritionists recommend having the following dishes for breakfast to help provide enough nutrition for the body, ensure a full stomach, enough energy to work, thereby limiting snack cravings, and controlling food intake more effectively: Eggs, Greek yogurt, coffee, oatmeal, chia seeds, berries (strawberries, blueberries...), nuts (almonds, walnuts, cashews...), green tea, protein shakes, fruits, whole wheat toast, fresh cheese.
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