Dr. Ekaterina Matiskina, a Russian nutrition expert, has identified the components of breakfast that make people not want to eat until lunch.
The expert notes that fat is one of the components of breakfast, thanks to which a person feels full for a long time, and before lunch a person will not need to snack.
She says: “A person needs energy in the morning to wake up, and complex carbohydrates such as cereal help with this. But carbohydrates do not create a feeling of satiety, because they are processed quickly. As for fats, they create this sensation. these fats can be unsaturated vegetable fats – avocados, nuts, “seeds”. There may be saturated fats of animal origin – eggs. Breakfast is better to consist of different products. The best option is millet porridge with boiled eggs and Parmesan cheese. You can add nuts and avocados to porridge, which helps not to feel hungry until lunch.
And he adds: “Of course, the calorie content of the daily diet is different for different people. For example, a woman who takes care of her diet consumes an average of 1600-1700 calories. That is, she can get these calories by eating about 70 grams of dry cereal for breakfast, 100 grams of avocado and 20-30 grams of nuts or dried fruits.
The expert points out that some people should reduce the percentage of fat in their diet.
She says: “In general, a person should consume about 1 gram of fat per kilogram of their weight. For example, if his weight is 60 kg, then he should eat 60 grams of fat per day, unless the doctor forbids this. People who suffer from liver problems should also. A gallbladder cyst or goiter will reduce the amount of fat in their diet.”
Source: News
