December 7, 2023 | 02:55 pm PT
I often eat a small breakfast to shed weight, however this makes me hungry and unable to pay attention after some time. How ought to I eat my breakfast? (Quyen, 34, Da Nang)
Reply:
A breakfast wealthy in carbohydrates tends to make you’re feeling sleepy afterwards, enhance your blood sugar degree, and make it onerous to your physique to burn fats. Due to this fact, it is advisable to eat substances that help within the weight reduction course of and assist you to preserve low blood sugar ranges, akin to greens or protein-rich meals, for breakfast.
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It is strongly recommended to have greens or protein-rich meals for breakfast. Photograph illustration by Freepik |
You may take into account the next choices to your breakfast to spice up your weight reduction course of: whole-grain bread with natural sesame butter, sautéed salmon with tomatoes and lettuces, medium-boiled eggs with carrots and spinach, vegetable stew, hen and oat congee, or salads.
It’s suggested to begin your breakfast with protein and vegetable sources and leave carbohydrate-rich foods for last.
You must spend a minimum of 25 minutes on a meal and keep away from utilizing your telephone or working whereas consuming.
Eat solely till you’re feeling 80% full, because it takes about 20 minutes for our abdomen to ship satiety indicators to the mind. Due to this fact, stopping consuming solely while you really feel fully full can result in consuming greater than your physique truly wants.
Dr. Phan Thai Tan
Vitamin coach at HomeFiT health middle