Breakfast, the meal not to be skipped!

They say it's the most important meal of the day. That's true! Breakfast gives us a lot of energy. If we forget it voluntarily or not, we run the risk of eating fattier and sweeter foods for the rest of the day. Beware of weight gain!

Since several studies have shown that its systematic absence leads to a higher consumption of high-fat foods (thus promoting weight gain), most nutritionists praise the merits of breakfast. Thus, in the very serious "Cahiers de nutrition et de diététique" (vol. 46, p. 30 - 39), Dr. Michel Lecerf, a nutritionist at the Pasteur Institute of Lille, a fervent defender of breakfast, recommends taking bread and/or cereals rich in fibre, dairy products, butter, fruit and a drink (coffee, tea...). And a recent study brings water to the mill of those who, like him, consider this meal to be essential: Australian researchers studied a sample of 2,200 children and teenagers aged 9 to 15 over 20 years and showed that those who tend not to eat in the morning "develop bad cholesterol". For them, skipping breakfast over a long period of time therefore leads to an accumulation of risk factors for cardiovascular and metabolic disease.

Should we force ourselves to eat in the morning if we are not hungry?

What is true for children and teenagers (for whom breakfast is unavoidable) is not necessarily true for adults: forcing people to eat breakfast when they are not hungry generally leads to weight gain," says Nathalie Négro. Before reaching this point, we must first try to understand why people don't eat: do they eat too much or too late at night? Are they stressed by their work? Does she get up too late because she's too tired? All of this needs to be explored and remedied first, rather than introducing manu militari a breakfast. Then the desire to eat that meal will naturally return. »

A balanced breakfast!

What does it look like?

Ideally, the most forgotten meal of the French should represent 20% of our daily intake, i.e. between 400 and 500 calories on average for an adult. It consists of a drink (coffee, tea, chocolate and, in the latter case, dairy is included in the drink), a cereal product (bread, rusks, cereals preferably unsweetened), a dairy product (yoghurt, cheese, faisselle...) and a fruit (kiwi, squeezed orange, compote with no added sugar...).

Tips for composing an ideal breakfast

Coffee, chocolates, toast, toast, toast, fruit, cake... What makes up the ideal breakfast? Our tips to make your breakfast the right starter for a day full of vitality.

The worst breakfast is not to eat it. At the other end of the spectrum, the ideal is the duo of protein and slow sugars. For example, eggs + white beans (like the Irish), fish + bread (typically Nordic), ham + wholemeal bread, etc. Fresh cheese sandwiches are also a good alternative, as are oatmeal with milk. As a drink, a large cup of plain tea. Don't abuse your insulin in the morning: avoid breakfast that is too rich in sugar, which is typically western. For example corn flakes, chocolate milk, orange juice or white bread with jam, café au lait and grapefruit juice. This influx of sugar can only lead to cravings in the morning and mess up your pancreas, paving the way for pre-diabetes and then diabetes.

Eggs for breakfast?

Good idea! Provided there is not too much fat in the pan. Scrambled eggs with ham, onions and mushrooms are delicious and slimming. A study published in "Experimental Biology" concludes that starting the day with eggs helps to control weight and reduce waist circumference. A few cubes of ham increase protein intake. As for the cholesterol in the yolk, it poses no problem (do not exceed 3 to 5 eggs/week), and would even help to build muscle.

Should we avoid chocolate?

Certainly not! In fact, eliminate the word "forbidden" from your slimming vocabulary. Chocolate has undeniable anti-stress virtues. As long as you are able to eat a little (two or three squares), it doesn't threaten your waist circumference. On the contrary, it helps you to hold on if you follow new dietary rules, and is an excellent dietary comforter if life is hard on you. On top of that, it has a nice amount of fiber (as much as wholemeal bread...), antioxidant polyphenols (much more than tea) and its glycemic index is very low. Chocolate mousse is a dessert recommended by all GI diet experts. It is the pleasure food par excellence. It is better to eat three squares of dark chocolate than to get frustrated and end up cracking on the whole bar two days later.

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