28/10/2022
Breakfast is the most important meal of the day because it sets our biorhythms and determines our metabolic rate, affects our well-being, energy levels, cravings for simple carbohydrates and overall appetite throughout the day.
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A proper breakfast is dense, contains both protein, and fat, and long carbohydrates (these are cereals and vegetables, in the first place).
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Such a breakfast:
✅ promotes fat burning of visceral, not subcutaneous fat;
✅ creates satiety until lunch.
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Proper breakfast helps to control the level of insulin in the blood.
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In the morning and afternoon, insulin sensitivity is highest, and in the afternoon it decreases in both fat and muscle mass. That is why regular consumption of high-calorie foods in the afternoon or the habit of focusing on dinner will sooner or later lead to insulin resistance.
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Lack of appetite in the morning is most often associated with disruption of the biliary system and dysfunction of the autonomic nervous system. Moreover, the latter is directly involved in the work of the former.
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How to awaken your appetite?
1️⃣Pay attention to the quality of sleep. An unrefreshing dream ("woke up and was already tired") indicates a shallow night's sleep. Under this condition, neither your brain nor your body had time to rest during the previous night.
2️⃣Use a light alarm. This gadget, as well as sunlight, leads to the production of dopamine (the pleasure hormone) in the retina and a decrease in melatonin. All this contributes to an increase in the level of vigor.
3️⃣Active exercise (20 minutes is enough) will also stimulate appetite.
4️⃣ A glass of water is a must have for many reasons (normal gastrointestinal tract is impossible without water).
5️⃣Pay attention to your stress level.
