In the vibrant world of Barbie, where brunch is a glamorous affair and snacks are plentiful, breakfast might just be the overlooked Alan. But don’t underestimate the power of this first meal. Just like a good foundation, a nutritious breakfast plays a crucial role in setting the stage for a productive and energized day.
So, what’s the best time to eat breakfast? Nutritionist Karishma Chawla recommends aiming for within an hour of waking up. This helps keep your metabolism humming, prevents muscle loss, and curbs those pesky mid-day cravings. Skipping breakfast, on the other hand, can lead to fatigue and disrupt your day’s rhythm.
But what about those mornings when you just don’t feel hungry? Chawla explains that this could be a sign of liver and gut health issues. Boosting these areas can naturally reignite your morning appetite.
While intermittent fasting encourages skipping breakfast, Chawla emphasizes the importance of stabilizing blood sugar levels throughout the day by eating every 2-4 hours. This fuels your metabolism and keeps you going strong.
Now, let’s talk about building the perfect breakfast. Chawla recommends incorporating good protein sources like eggs, paneer, low-fat yogurt, whey isolates, and plant-based options like peas and hemp. Pair these with low glycemic index (GI) carbohydrates such as red rice poha, jowar chilla, brown rice poha, oats, buckwheat, or quinoa upma.
To truly elevate your breakfast, Chawla suggests adding liver detoxifying foods with healthy fats. A vegetarian smoothie with apple or orange, spinach or kale, and chia seeds or flaxseeds is a great way to start your day.
For a quick guide, here’s a breakdown of what to include and avoid:
Foods to Include:
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Protein:
Eggs, paneer, yogurt, whey isolates, peas, hemp*
Low GI Carbs:
Red rice poha, jowar chilla, brown rice poha, oats, buckwheat, quinoa upma*
Liver Detox Foods:
Apple, orange, spinach, kale, chia seeds, flaxseeds*
Fibre-rich Fruits:
Berries, bananas, kiwis*
Healthy Fats:
Nuts, ghee, oilsFoods to Avoid:
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Processed and Packaged Foods
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High-Sugar Fruit Juices (opt for smoothies instead)
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Simple Carbs (rice, maida)
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Coffee on an Empty Stomach
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Dairy (for those with sensitive guts)
Here are some delicious and healthy breakfast ideas that tick all the boxes:
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Vegetable Omelette:
A classic with a twist! Load up on your favorite veggies for a protein-packed, fiber-rich meal.*
Unsweetened Natural Yogurt or Kefir with Toppings:
These gut-friendly options are a great source of probiotics. Top with nuts, seeds, and berries for a nutritious and delicious breakfast.*
Avocado with Eggs:
A creamy and satisfying breakfast that provides healthy fats and protein.*
Smoked Salmon:
A sophisticated and flavorful choice that is packed with protein and omega-3 fatty acids.*
Idli Sambar:
A traditional South Indian breakfast that is a powerhouse of probiotics, vegetables, and protein.By making breakfast a priority, you can stabilize blood sugar levels, avoid those dreaded energy crashes and mood swings, and keep hunger pangs at bay. So, start your day right with a delicious and nutritious breakfast! It might just be the secret to unlocking your best self.
