Two studies recently debunked the myth of breakfast as the most important and essential meal of the day.
Looking closely at the data, however, it turned out that those who ate breakfast burned more calories even though they lost less weight, while adding one more meal a day than those who skipped it.

Furthermore, those who exercised burned much more if they ate breakfast than if they did not skip it .

via GIPHY

This would be enough to make you understand that breakfast is best if you are hungry in the morning. And that it is not a good idea to skip it especially if you are stressed, with high blood sugar problems, exercising or having a nervous hunger problem.

HOW TO MAKE A DIET BREAKFAST

The ideal foods for a diet breakfast are as follows.

• Desserts with homemade wholemeal flours, without sugar but with stevia or erythritol or with little sugar. This cocoa and spelled cake is an example.
• Oats or porridge with a teaspoon of honey or savory cooked in soy or skim milk. Ideal if you want to lose weight. Follow the classic recipe for making mistake-free porridge here. 
• Skimmed yogurt (Greek, for example) with a tablespoon of raw organic honey, a 25-gram slice of wholemeal bread with two teaspoons of sugar-free jam. A breakfast rich in prebiotics and probiotics for intestinal well-being.
• Low-glycemic whole-grain breakfast cereals, such as 60 grams of all-bran in a cup of soy or skim milk (unsweetened). A sugar-free citrus juice.
• One banana or 30 grams of toasted rye bread. A teaspoon of sugar-free hazelnut, almond or peanut butter, with which to fill an omelette of 200 grams of egg whites cooked in a non-stick pan, coffee or tea. An extra filling breakfast but with only 250 calories.
  

  Let’s see instead the rules to be respected for a diet breakfast.

The 6 RULES for a diet breakfast.

• • Eat as soon as you wake up after drinking a large glass of water.

  • Do not drink coffee immediately and on an empty stomach so as not to tire the adrenal glands, liver and intestines.

    Eat something and only then drink your coffee over it.

    This is especially important if you have blood sugar problems. People who drink coffee first thing in the morning have a worse blood sugar.

    via GIPHY

  • Your breakfast calorie intake shouldn’t be too low: around 250-350 calories is ideal.

  • Breakfast must have the right amount of fiber, vitamins and minerals.

    Therefore it must include a fruit or whole grains and a skim or soy dairy product with added calcium.

  • There must be a source of protein and a source of fat in breakfast.

    For example Greek yogurt, egg whites, fat-free cooked ham.
    Breakfast shouldn’t be all about carbohydrates.
    Sugar must not be eliminated but must be balanced with proteins and fats. Honey is perfect.
    Butter, ghee, sugar-free hazelnut cream, chia, avocado or dark chocolate will provide you with healthy fats to increase your sense of satiety.

  • Don’t skip breakfast unless you want to have it.

    Listening to your body is not a trivial formula and that’s it. If when we are awake we are not hungry and the idea of ​​putting something in our stomach makes us sick, forcing ourselves is stupid, but it would always be better to respect rule two and drink at least one juice before coffee. In all other cases, however, it is advisable to have a healthy, balanced and complete breakfast.