Breakfast is the champ when it comes to meals. Give the mealtime the attention it deserves, rather than grabbing a muffin at the coffee shop to fuel your day. For the most important meal of the day, here are 4 don'ts.
Do not delay breakfast
The best time to eat breakfast is one hour from waking up, so don't wait! Unless you work out first, of course, in which case you can make sure that you fuel up with a pre-workout snack before you go. After a workout, make sure to eat a protein- and carbohydrate-filled breakfast 30 minutes to 2 hours later to fuel your body in the right way.
Do not skip breakfast
Eating breakfast helps you get your metabolism started after it slows down during your sleep. Not only that, but breakfast is a great way of keeping weight loss. So don't wait to nosh until lunch; eat a healthy, filling meal early in the day to keep your energy up, brain on, and weight loss goals in check.
Don't overload in caffeine
A cup of coffee a day can do a lot - like reducing the risk of cancer and improving your consciousness - but you shouldn't drink too much. Stick to a cup or two a day to avoid feeling jittery, nervous, or developing high blood pressure. If breakfast is usually a two-cup affair, try switching your second cup to green tea filled with antioxidants.
Do not have tea or coffee on an empty stomach, either. It can make you feel anxious that you may mistake for feeling awake and/or energized.
Don't forget to include fiber and protein
It helps to top up fiber and protein in the morning. Eat a meal rich in fiber and lean protein instead of grabbing a sweet pastry, which will only leave you feeling hungry earlier, not to mention cranky and slow. While a fiber-rich cereal may be slightly more satisfying, the body needs protein. Protein plays a tremendous role in helping us stay full longer.
It's natural not to feel hungry when you wake up in the morning, but expect to feel starved an hour later, at which time you've become so hungry you could eat a whole elephant.
You don't have to eat as soon as you get up. Listen to your body. If you want to wait a couple of hours, that is fine. However, that means you must plan ahead, rather than skipping breakfast altogether.
