” “, Have you heard of him before ?! Are you keen to eat that meal, or do you miss it so much ?! Madam, breakfast is the most rewarding meal, it provides you with the necessary energy throughout the day, plus it helps you to get the ideal weight.
You should first know the right time to eat your breakfast until you have made the most of it.
The best time to eat breakfast is 30-60 minutes after sleeping. Some people can not eat a full meal immediately after waking up. If you are a lady among these people, you can split your breakfast into two; a snack after waking up while the other half of the meal is about an hour and a half later.
The breakfast system is also suitable for people who are keen to exercise early in the morning. Their stomach should not be full, so they can allocate carbohydrates in the first part of the fruit and whole grains, and then complete their meal – after finishing the exercises – with a focus on the proteins.
If you want to lose weight, take between 300-350 calories. If your goal is to maintain your weight or exercise, take between 350-400 calories.
Breakfast should include about 45-55% of carbohydrate calories, which is equivalent to 40-55 g. Replace white flour with brown flour, and choose whole grains, fruits, and vegetables.
Make sure that the percentage of calories in proteins is 15 to 20 percent, which is equivalent to 13-20 grams. Eating a meal with protein in the morning improves your mood for the rest of the day.
Studies have also shown that eating about 20 grams of protein in breakfast helps you lose weight. Protein-rich foods are: dairy products, eggs, whole grains, soybeans, nuts and seeds.
(10 – 15) g of fat in your diet, which is about 30-35% of the total calories for breakfast. Replace saturated fats from hamburger and cheese with unsaturated fats such as nuts, avocados, seeds, and olive oil.
The recommended amount of fiber per day is 25 g. But it is okay to increase that amount as long as it does not cause discomfort to your digestive system. Fiber-rich foods are: whole grains, berries, apples, pears, vegetables, nuts, and seeds.
Do not worry if you follow the recommended carbohydrate content above in your breakfast, but in general, do not exceed 15 grams. Do not add more than 6 gm – hanging and a half small – of sugar of any kind (white sugar, brown or even honey).