We all like to begin New Year enthusiastically, especially when it comes to health. While having my first meal of the year 2020, I deeply thought about how important is our first meal. And so I decided to share my views to initiate the New Year on a healthy note. Kickstarting your day with a glass of lemon water followed by an excellent workout can help you uplift your spirit. But what adds to the productivity of your days is healthy breakfast meals. The right breakfast choices, aka post-workout meal, can make a drastic difference in helping that workout benefit your body. It also gives you the mental and physical energy, both, that you require to get things done right. This, in turn, helps you focus at work or school.
Skipping the morning meal can throw off your body’s balance of nutriment. When you wake up, your body needs to fuel appropriately. After all, it performed vital functions of repair while you were at rest. Breakfast helps replenish your cells. To accomplish this essential task, include a naturally sweetened food item with healthy plant-based protein and fat. Fruits are your best option since the sugars in any fruit are absorbed by your body much faster. And that’s why breakfast smoothies are so popular when it comes to wellness and fitness goals. If your body doesn’t get that fuel from food, you may feel zapped of energy. And then, you’ll be more likely to overeat later in the day.
Talking about overeating, I would like to share my secret tricks that helped me overcome the habit of overeating and binge eating:
- Eat your Breakfast, and please do not skip it. You need food in your system long before lunchtime. If you don’t eat first thing, you may get so hungry later on that you snack on high-fat, high-sugar foods. And when you binge eat unhealthy foods, you tend to overeat at your next big meal. That’s because your brain signals you that it didn’t get enough nutrients before to satisfy your hard-working cells.
- Many ongoing studies suggest that your mind takes a minimum of 20 minutes to process information about what and how much you have eaten. So try taking that second serving with a little gap, so you give yourself time to decide. Don’t rush into it and give serious thought if you really want it.
- Eating slowly and calmly can help curb overeating at your big meals and snack time. We all know this very well, but how to do this. Slow and steady chewing is not the only resort. Hence, you will love the idea of eating in quarter plates and using smaller spoons to feed yourself. It encourages you to eat 15 % less. The fact that you will be eating less automatically turns on your body’s sustenance mechanism. Thus you eat very slowly and cautiously. Even if you do decide to reach for the second serving, you will likely be serving yourself less. Since you are going to eat in small portions due to the size of plates and spoons. On the contrary, using bigger bowls and spoons for soups and salads will encourage you to eat more healthy stuff.
- Another beneficial trick that really helped me is using my less dominant hand. Try using the left hand to eat if you are right-handed or vice-versa. This way, you tend to eat much slower than your usual speed. And, as a result, your body digests food more efficiently. It helps you to feel fuller for more extended periods and prevents you from overeating.
- Hydrate yourself every time before reaching for a snack because most of the times, we confuse hunger with thirst. Keeping a pitcher full of water where it’s highly visible and accessible is a wonderful idea. For extra refreshment and nourishment, add simple ingredients that flavor your water. For example, cucumber slices, orange wedges, or herbs like basil and mint. During winter months, try swapping this idea with herbal teas and clear soups. Do you know winters are the best time to shed weight? Sipping on hot water so frequently tends to rid your body of stubbornly deposited fats! Bonus, you keep yourself warm too.
- Combine all of the methods mentioned above. You will be surprised how eating mindfully and tactfully positively impacts your overall health. Just make sure you choose wiser food options whenever possible. And starting with healthy breakfast meals looks just right!
Below you can find links to some of the easiest and quickest breakfast recipes that are not only healthy but delicious too. A tasty and wholesome meal determines the success of your following day. So do not neglect what goes into your stomach first thing in your day.
Breakfast is everything. The beginning, the first thing. It is the mouthful that is the commitment to a new day, a continuing life.”AA Gill
Adrian Anthony Gill was a British writer and critic. Best known for food and travel writing, he was The Sunday Times’ restaurant reviewer as well as a television critic. How so ever I adore him for giving such pearls of wisdom to the world through this enlightening quote. Our success immensely depends on how we start our day. What do we do to make ourselves feel our best as we move forward into our day? Journaling? Exercising? Meditating? Reading and listening to positive affirmations? Are we eating healthy? Or do all of this and feel super empowered. Ideally, that’s how we should begin our day. And to stay consistent with such an ideal routine can significantly affect the quality of our lifestyle.
Are Breakfast Meals and Intermittent Fasting Interlinked?
Let’s dig deeper into why Breakfast and Fasting are so interconnected. Breakfast by its word means ‘breaking the fast‘ since your body goes into fasting mode while you are asleep, whatever you eat first after it becomes your Breakfast. Even if you decide to break your fast at lunch or dinner time, technically, that meal remains your Breakfast.
Intermittent Fasting is a form of time-restricted Fasting. It involves consuming foods during an 8-hour window and avoiding food or do Fasting, for the remaining 16 hours each day.
Most people who follow the 16:8 plan abstain from food at night and for part of the morning and late evening. They tend to consume their daily calories during the middle of the day. And due to this pattern, there are no specific meals that we call Breakfast, lunch, or dinner. What they eat is simply a meal and snacks that fuel the body. So the two are not linked as such, but what they choose to eat in the first meal followed by a healthy eating pattern, in general, is extremely important to achieve health goals.
Intermittent Fasting has some associated jeopardies and side effects. As a result, the plan is not appropriate for everyone. Potential outcomes and risks include:
- Starvation, dizziness, and tiredness in the beginning stages of the plan.
- Overeating or eating unhealthful foods during the 8-hour eating window due to excessive appetite.
- Heartburn or reflux as a result of overeating.
Follow some of my earlier mentioned tricks to avoid overeating. And that might help if you want to give intermittent fasting a try. It has some benefits, and that is why it is so popular. However, you would want to check with your physician if it suits your evolving health needs and if it does not pose any threat to your future health. On the other hand, it may be helpful for those trying to prevent diabetes, but may not be suitable for those who already have the condition. The intermittent fasting diet is not ideal for people with type 1 diabetes. However, some people with prediabetes or type 2 diabetes may be able to reverse the condition through it under a doctor’s supervision.
People with diabetes who wish to try the intermittent fasting plan should see their doctor before making changes to their eating habits.
Primary benefits of Intermittent Fasting include healthy weight loss, belly fat loss, and preventing the prospect of some diseases. Read some of the most incredible success stories of people who incorporated Intermittent Fasting here: https://www.dietdoctor.com/intermittent-fasting/success-stories.
This diet plan may also be easier to follow than other types of Fasting. People doing Intermittent Fasting should focus on eating high fiber foods like fruits and veggies, and they should stay hydrated throughout the day. Eating foods such as veggies, nuts, seeds, lean proteins, and fruits can enhance the weight loss benefits of Intermittent Fasting. Try eating as healthy as you can. If possible prep your breakfast meals in advance a bit. You might be extremely hungry due to the long gap and you might run to packaged or easy to eat foods. The key is to eat clean. And unhealthy processed foods are a big no.
Healthy eating during Intermittent Fasting is crucial to prevent nutritional deficiencies. Make sure to include probiotics because, in addition to keeping your gut healthy, these foods can also help you lose weight by:
- Decreasing the absorption of fat from the gut.
- Increasing the excretion of ingested fat through stools.
- Reduce food intake.
All these factors regarding probiotics make the whole fasting experience easy to follow and easy to bear.
There are certain foods that one should avoid while fasting such as
- Processed foods
- Refined grains
- Sugar-sweetened beverages
- Processed meat
- Alcoholic beverages
Whether or not you decide to do Intermittent Fasting, it is still beneficial to avoid above mentioned foods as often as you can. Whether you eat your first meal in the morning or later in the day, eat clean and eat healthy. Joy of wholesome breakfast meals can immensely affect your day. Don’t compromise on it. The packaged foods are convenient but scarce in Pranic value. (https://en.wiktionary.org/wiki/pranic) Add more life to your breakfast meals and other meals by including plant-based foods in plenty. There are so many benefits of following a plant-based diet. See my Kale and Spinach Smoothie post dedicated to Plant-based foods on the occasion of World Environment Day.
Cooking food for yourself is one of the best ways to unlock the secrets of optimal health. The main challenge that most of us face is being consistent with preparing and cooking all the meals on an everyday basis. And to help yourself in that area, I have a simple yet empowering advice. Just do it!!
Disclaimer: All the information provided in this article are my personal views. I read various books and articles related to the topic “Breakfast” and hence sharing my opinions with my readers. Please, consult with your doctor before applying any of the recommendations put across this article of mine. I wrote this article with a pure intention to help you with any health struggles and general reading leisure related to the topic.