How To Prepare Breakfast To Feel Full for a Longer Time

Most of you no longer rush to work on an empty stomach because you know breakfast helps start your day. But after a smoothie or a croissant, you may still feel hungry long before lunchtime. What should breakfast contain to truly keep you full and provide all the nutrients you need?

Proteins

Make sure your breakfast contains enough protein to keep you full for longer. If you enjoy savory breakfasts, good sources of protein include eggs – whether hard-boiled, scrambled, or as an omelet. Quality ham, hard cheeses, or curd cheeses are also good sources of protein.

If you prefer sweet breakfasts, an ideal solution is adding protein to oatmeal or other types of porridge. These are good sources of fiber and carbohydrates but contain only small amounts of protein. Protein powder can also sweeten your porridge, mug cake, or pancakes without the need for additional sugar. Greek-style yogurts are also high in protein.

Fats

Fats should also be an essential part of your breakfast. They slow digestion and lower the glycemic index of a meal, helping you stay full for longer. Include sources of high-quality and healthy fats in your breakfast, such as avocado, nuts and seeds, nut butters, or a piece of dark chocolate.

Complex carbohydrates

Smoothies or smoothie bowls are popular breakfast options, but they usually contain only simple carbohydrates from fruit. Our bodies process them quickly, and hunger may return even before your mid-morning snack. Therefore, include oats or other flakes, rice, or whole-grain products in your breakfast. You don’t have to give up your favorite smoothies – just add one of the above-mentioned sources of complex carbohydrates to your blender.