What should be the correct Breakfast: the advice of a nutritionist

In our time, the theme of the Breakfast gathers a lot of controversy. New scientific studies often contradict each other and questioning the benefit the morning meal. What is the attachment of mankind to the morning meal, whether they are in today’s reality and what should be the ideal Breakfast, I find “Today” with the help of experts: Olga, Astruc, the doctor-gastroenterologist of the highest category, and Tatiana, Cavalok, therapist, nutritionist.


Nutritionists utvrezhdaet: there are many reasons to start the day with Breakfast. Three main reasons are as follows:

  • Slimming

For people striving to control their weight, the morning meal is mandatory. It reduces the feeling of hunger during the day that helps to naturally reduce the amount of food consumed at lunch and dinner, i.e. in the period when metabolic processes in the body slows down, and eaten more likely deposited on the figure. Some scientists deny the impact of Breakfast on weight, and some even believe that morning meal is harmful for the figure. But the results of research conducted by scientists from the University of Bath, says: morning meal makes people more active during the day. The results of the experiment people who missed Breakfast were more mobile until the evening, which has a positive effect on their health.

  • The start of metabolic processes

The right care Breakfast starts the metabolism, allowing the body to most effectively use the calories obtained during the day. The highest activity of enzymes in the body accounts for the time between 8 and 15 hours. So the first burden on the digestive system, the body will perceive the most gently in this period.

  • Reducing the risk of developing diabetes

During night sleep the body for a long period of time does not receive water and food. The consequence of this forced starvation is to reduce the level of sugar in the blood, and to fill this gap will help a proper Breakfast — with dishes of protein or complex carbohydrates. If the morning meal is skipped — sugar levels fall even lower, and the body deprived of their own source of energy, would react to uncontrolled bouts of of appetite, leading to overeating.

“Position your medical practice can definitely say Breakfast is important, — says Olga Astruc, but their composition and size of the portions will differ, depending on the characteristics of the human body and health”. So remember: the Breakfast itself is not a panacea for a good figure and health if you do not follow its menu, lifestyle and overall health. The benefits of Breakfast can only speak together with other important aspects of a healthy lifestyle.


According to experts, experience a slight feeling of hunger in the morning for the human body naturally. But many on their own experience know that the morning and appetite — things are often mutually exclusive, because the late night lack of sleep in the morning, maybe even muddy. What is the reason of such behavior of the organism?

  • The lack of habit

Regular breakfasts contribute to the production of gastric juice approximately at the same time, and thus is a natural hunger in the morning. If the habit to start the day with a meal not, the gastric juice is not produced. This, in turn, disrupts the gastrointestinal tract, which is fraught with health problems.

  • Downed mode

Those who are accustomed to go to bed later and waking up closer to noon, the peak of enzyme activity is shifted in time. But in this case, and their development is not as active as in the case of early start to the day. The body, which in fact still asleep, unable to feel hunger in the morning.

  • Problems with the gastrointestinal tract

They are often accompanied by lack of appetite in the morning, and even mild nausea. In some cases, it may be symptom of the disease, so if these ailments in the mornings is not uncommon, is to see a doctor.

If you know these reasons then the natural solution will transition to normal sleep and wakefulness, the formation of the habit to have Breakfast, starting with small portions and exception of problems with the gastrointestinal tract of a number of possible reasons for the lack of appetite. Also to form a healthy hunger in the morning will help decrease the portions of food taken at dinner, and the displacement evening meals at an earlier time.


According to Tatyana, Cavalok, it is best to start the day not with the usual porridge type oats, and light proteins. These include milk products, cottage cheese, soft cheeses and eggs. Best protein triggers metabolism and is a building block for brain cells and muscles. Favor protein Breakfast confirmed by several studies of American scientists: their results showed that a Breakfast rich in protein, promotes weight loss due to better satisfy hunger and reduce caloric intake during the subsequent day.


  • 200 g of cottage cheese
  • 1 egg
  • 1 banana
  • Vanilla, cinnamon, zest, raisins — to taste and desire

Shake all the ingredients blender, pour into mold, put it in the oven. Bake at 170 °C for 30 min.