Novi recepti

Da li doručkujete dok izlazite kroz vrata? To može biti sabotiranje vaše dijete

Da li doručkujete dok izlazite kroz vrata? To može biti sabotiranje vaše dijete

Nova studija objavljena u časopisu Journal of Health Psychology kaže da vas jedenje u pokretu dovodi do toga da jedete više

Sjediti za obrokom je teško, ali dugoročno bi vam moglo pomoći.

Vjerojatno možemo pretpostaviti kako teče vaša svakodnevna rutina doručka: probudite se sa namjerom da sjednete za doručak, ali na kraju pogledate na sat, zgrabite granolu i šalicu kave i istrčate kroz vrata. Možda ste štedeći sebi vreme, ali nova studija sugerira mogli biste i dobiti kilograme.

Istraživanje objavljeno u Journal of Health Psychology kaže da je prehrana u pokretu prava prepreka gubitku težine i može navesti vaš mozak da poželi jesti više. Istraživači su anketirali grupu žena, dali im žitne pahuljice i podijelili ih u tri grupe: jedna je jela dok je šetala, druge dvije dok su razgovarale s prijateljicom i gledale televiziju. Nakon toga, ženama su dali grickalice i rečeno im je da mogu jesti koliko god žele. Žene u grupi za šetnju jele su daleko najviše grickalica.

Istraživači tvrde da pješačenje ili vožnja zahtijeva višu razinu koncentracije, pa vam mozak odvlači pažnju dok jedete. Kao rezultat toga, zapravo ne registrira tu pločicu žitarica. Druga teorija ima više veze sa željom da se nagradimo nakon fizičke aktivnosti.

"Hodanje je možda izazvalo prejedanje, ne zbog vježbe same po sebi, već zbog percepcije vježbe i osjećaja legitimnosti", napisali su istraživači.


5 stvari koje su se dogodile kada sam svakog tjedna tjedno jeo veliki doručak

Moje navike doručka bile su manje od zvjezdanih. Mnogo dana, nakon što sam prošetala psa, istrčala sam na vrata sa samo kafom i bananom u ruci. Ako budem imao sreće, možda i ja uspijem uzeti malo badema. Ali bez greške, gladan sam i iscrpljen, u posljednje vrijeme dolazim u 10 ujutro, a moja užina za suzbijanje gladi bila je muffin od banana iz našeg radnog kafića.

Naravno, radije ne bih opterećivao tijelo rafiniranim ugljikohidratima prije nego dan pređe pola dana & mdashe pogotovo jer izgleda da budi moje unutrašnje čudovište od šećera & mdashso dok sam slušao jedan od svojih podcasta, bio sam zaintrigiran čuti domaćina recite da bi uzimanje veće količine hrane rano ujutro zapravo moglo pomoći da ostanete budniji, izbjegnete prejedanje i grickanje između obroka, pa čak i smršavite. Zapravo, njena poruka nije bila samo da jede više ujutro, već da jede najviše ujutro, zatim nešto manje za ručak, a zatim dan završite tako da vam večera bude najmanji obrok.

Bio sam uplašen, ali sam loš za samo-eksperimentiranje u vezi s ishranom, pa sam bio igra da im prebacim prehrambene navike na glavu radi potencijalnog fizičkog i mentalnog dobitka. Evo šta se dogodilo kada sam to uradio. (Tražite jednostavnije, pametnije savjete? Naručite Prevencija& mdashand dobijete BESPLATAN poklon kada se pretplatite danas.)

Moj doručak se udvostručio i osjećao sam se kao smeće.

Prvog dana mog eksperimenta, postao sam veliki. Nazdravila sam engleski muffin bez žitarica (220 kalorija), prelila ga maslacem od kikirikija (190 kalorija) i marmeladom (50 kalorija), a zatim sam si istukla tri jumbo umućena jaja (270 kalorija) kuhana na maslacu (50 kalorija) i preliveno sirom (100 kalorija). Sve u svemu, bilo je to oko 660 kalorija i trostruko više od onoga što inače jedem, a vjerojatno i previše za nekoga čija je jedina vježba hodanje psa 3 do 5 milja dnevno (svakako nije loše, ali ja nisam sportaš).

Osećao sam se kao govno sve do 13 sati. I dok nisam grickao između doručka i ručka, nisam siguran da su nadutost i nivo zahvalnosti nakon Dana zahvalnosti bili dobra zamjena. Definitivno se nisam osjećao oštro kako sam se nadao. Jeo sam blago manje za ručak, ali sam za večeru potrošio svoju normalnu količinu.

Naučio sam da je moja definicija velikog prevelika.
Znao sam da nastavljanje na ovaj način ne bi dalo dobre rezultate, a najmanje za mene, pa sam odlučio konsultovati neke stručnjake. (Da, sada shvaćam da sam to trebao učiniti ranije!) Kad sam to učinio, postalo je jasno da je moja definicija "velikog doručka" prevelika. "Općenito govoreći, preporučila bih da doručak bude u rasponu od 350 do 550 kalorija, ovisno o razini aktivnosti, apetitu i dobi", kaže registrirana dijetetičarka nutricionistica Katie Shields. "Neko ko voli užinu u jutarnjim satima imao bi za cilj donji dio asortimana."

I kad sam je pitao ima li ikakve zasluge da doručak bude vaš najveći obrok u danu: "Istraživanje ne potvrđuje da je bolje jesti više ujutro u odnosu na to da jedete više noću, i obrnuto", kaže Shields. "Važno je slušati svoje tijelo i pronaći način prehrane koji najbolje odgovara vašem načinu života."

Nakon što sam se malo smanjio, postigao sam korak.

Sljedećih nekoliko dana bio sam strateškiji i pokušao sam se za doručkom više fokusirati na proteine ​​nego na kalorije. Prema registriranoj dijetetičarki Lily Nichols, svačije su potrebe malo drugačije, ali većina žena trebala bi težiti 15 do 25 g proteina u jutarnjem obroku i nešto poput punomasnog grčkog jogurta s bobicama i orašastim plodovima ili Nicholinog ličnog favorita, 2 jaja, 2 kriške slanine, pirjanog keksa i šake bobičastog voća.

Pa sam poslušao njen savjet i napravio si čorbu od povrća i jaja, zajedno s malom šakom indijskih oraščića. Proteini su dostigli otprilike 18 g, i, iako nisam računao, procjenjujem da su kalorije bile nešto manje od 400 i više nego što sam pojeo, ali mnogo lakše podnošljive od dnevnog doručka. Bio sam sit, ali bez sita, i bio sam oslobođen neugodnih bolova od gladi i pada energije tokom cijelog jutra.

Počeo sam preskakati ručak i bolje se fokusirati.
Nastavljajući sa gornjom strategijom, otkrio sam da još uvijek želim užinu u jutarnjim satima, iako nisam bio jako gladan. Znam, grickanje dok buljim u računar ide u suprotnost sa svim onim savjetima o ishrani koje sam davao u prošlosti, ali čudno uživam u svom ritualu jedenja dječje mrkve i maslaca od kikirikija dok odgovaram na e-poštu. Zamišljam da bih mogao učiniti i gore stvari. Barem sam svjestan svog bezumlja, zar ne?

U narednih nekoliko dana shvatio sam da moj veći doručak i zasitna jutarnja užina znači da ne želim normalan ručak. Pa sam to preskočio. Umjesto toga, počeo sam razmišljati o tome da spakujem još jednu užinu koja sadrži proteine ​​i zdrave ugljikohidrate (npr. Tvrdo kuhano jaje i komad voća) za jelo oko 15 sati. Ovo je činilo čuda za moju usredsređenost i budnost u trenucima kada sam obično zatišje. Tada bih oko 19:00 pojeo svoju normalnu večeru.

Ovaj pristup jedenju s pješčanim satom suprotstavlja se prednjem punjenju mojih kalorija kako sam prvotno namjeravao, ili jedenju tri kvadratna obroka dnevno i izgleda da najbolje pristaje mom tijelu.

Shvatio sam da ne postoji pristup koji odgovara svima.
Moj cilj pri pisanju ovoga nije da ponavljate moje navike, već da odvojite vrijeme da malo eksperimentirate. Iako sam shvatio da je početak dana doručkom bogatim proteinima, obilnim, ali ne i ogromnim doručkom, pomogao u postavljanju zdravog tona za ostatak dana, možda ćete otkriti nešto potpuno drugačije. I stručnjaci se slažu s tim. "Postoje istraživanja koja pokazuju kako doručkovanje ili povremeno preskakanje, pa tako i pristup s povremenim postom može dobro funkcionirati", kaže Nichols.


5 stvari koje su se dogodile kada sam svakog tjedna tjedan dana jeo veliki doručak

Moje navike doručka bile su manje od zvjezdanih. Mnogo dana, nakon što sam prošetala psa, istrčala sam na vrata sa samo kafom i bananom u ruci. Ako budem imao sreće, možda i ja uspijem uzeti malo badema. Ali bez greške, gladan sam i iscrpljen, u posljednje vrijeme dolazim u 10 ujutro, a moja užina za suzbijanje gladi bila je muffin od banana iz našeg radnog kafića.

Naravno, radije ne bih opterećivao tijelo rafiniranim ugljikohidratima prije nego dan pređe pola dana & mdashe pogotovo jer izgleda da budi moje unutrašnje čudovište od šećera & mdashso dok sam slušao jedan od svojih podcasta, bio sam zaintrigiran čuti domaćina recite da bi uzimanje veće količine hrane rano ujutro zapravo moglo pomoći da ostanete budniji, izbjegnete prejedanje i grickanje između obroka, pa čak i smršavite. Zapravo, njena poruka nije bila samo da jede više ujutro, već da jede najviše ujutro, zatim nešto manje za ručak, a zatim dan završite tako da vam večera bude najmanji obrok.

Bio sam uplašen, ali sam loš za samo-eksperimentiranje u vezi s ishranom, pa sam bio igra da im prebacim prehrambene navike na glavu radi potencijalnog fizičkog i mentalnog dobitka. Evo šta se dogodilo kada sam to uradio. (Tražite jednostavnije, pametnije savjete? Naručite Prevencija& mdashand dobijete BESPLATAN poklon kada se pretplatite danas.)

Moj doručak se udvostručio i osjećao sam se kao smeće.

Prvog dana mog eksperimenta, postao sam veliki. Nazdravila sam engleski muffin bez žitarica (220 kalorija), prelila ga maslacem od kikirikija (190 kalorija) i marmeladom (50 kalorija), a zatim sam si istukla tri jumbo umućena jaja (270 kalorija) kuhana na maslacu (50 kalorija) i preliveno sirom (100 kalorija). Sve u svemu, bilo je to oko 660 kalorija i trostruko više od onoga što inače jedem, a vjerojatno i previše za nekoga čija je jedina vježba hodanje psa 3 do 5 milja dnevno (svakako nije loše, ali ja nisam sportaš).

Osećao sam se kao govno sve do 13 sati. I dok nisam grickao između doručka i ručka, nisam siguran da su nadutost i nivo zahvalnosti nakon Dana zahvalnosti bili dobra zamjena. Definitivno se nisam osjećao oštro kako sam se nadao. Jeo sam blago manje za ručak, ali sam za večeru potrošio svoju normalnu količinu.

Naučio sam da je moja definicija velikog prevelika.
Znao sam da nastavljanje na ovaj način ne bi dalo dobre rezultate, a najmanje za mene, pa sam odlučio konsultovati neke stručnjake. (Da, sada shvaćam da sam to trebao učiniti ranije!) Kad sam to učinio, postalo je jasno da je moja definicija "velikog doručka" prevelika. "Općenito govoreći, preporučila bih da doručak bude u rasponu od 350 do 550 kalorija, ovisno o razini aktivnosti, apetitu i dobi", kaže registrirana dijetetičarka nutricionistica Katie Shields. "Neko ko voli užinu u jutarnjim satima imao bi za cilj donji dio asortimana."

I kad sam je pitao ima li ikakve zasluge da doručak bude vaš najveći obrok u danu: "Istraživanje ne potvrđuje da je bolje jesti više ujutro u odnosu na to da jedete više noću, i obrnuto", kaže Shields. "Važno je slušati svoje tijelo i pronaći način prehrane koji najbolje odgovara vašem načinu života."

Nakon što sam se malo smanjio, postigao sam korak.

Sljedećih nekoliko dana bio sam strateškiji i pokušao sam se za doručkom više fokusirati na proteine ​​nego na kalorije. Prema registriranoj dijetetičarki Lily Nichols, svačije su potrebe malo drugačije, ali većina žena trebala bi težiti 15 do 25 g proteina u jutarnjem obroku i nešto poput punomasnog grčkog jogurta s bobicama i orašastim plodovima ili Nicholinog ličnog favorita, 2 jaja, 2 kriške slanine, pirjanog i prodinstanog kelja i šaka bobičastog voća.

Slijedio sam njezin savjet i napravio si čorbu od povrća i jaja, zajedno s malom šakom indijskih oraščića. Proteini su dostigli otprilike 18 g i, iako nisam računao, procjenjujem da su kalorije bile nešto manje od 400 i više nego što sam pojeo, ali mnogo lakše podnošljive od doručka. Bio sam sit, ali bez sita, i bio sam oslobođen neugodnih bolova od gladi i pada energije tokom cijelog jutra.

Počeo sam preskakati ručak i bolje se fokusirati.
Nastavljajući sa gornjom strategijom, otkrio sam da još uvijek želim užinu u jutarnjim satima, iako nisam bio jako gladan. Znam, grickanje dok buljim u računar ide u suprotnost sa svim onim savjetima o ishrani koje sam davao u prošlosti, ali čudno uživam u svom ritualu jedenja dječje mrkve i maslaca od kikirikija dok odgovaram na e-poštu. Zamišljam da bih mogao učiniti i gore stvari. Barem sam svjestan svog bezumlja, zar ne?

U narednih nekoliko dana shvatio sam da moj veći doručak i zasitna jutarnja užina znači da ne želim normalan ručak. Pa sam to preskočio. Umjesto toga, počeo sam razmišljati o tome da spakujem još jednu užinu koja sadrži proteine ​​i zdrave ugljikohidrate (npr. Tvrdo kuhano jaje i komad voća) za jelo oko 15 sati. Ovo je činilo čuda za moju usredotočenost i budnost u trenucima kad sam obično zatišje. Tada bih oko 19:00 pojeo svoju normalnu večeru.

Ovaj pristup jedenju s pješčanim satom suprotstavlja se prednjem punjenju mojih kalorija kako sam prvotno namjeravao, ili jedenju tri kvadratna obroka dnevno i izgleda da najbolje pristaje mom tijelu.

Shvatio sam da ne postoji pristup koji odgovara svima.
Moj cilj pri pisanju ovoga nije da ponavljate moje navike, već da odvojite vrijeme da malo eksperimentirate. Iako sam shvatio da je početak dana doručkom bogatim proteinima, obilnim, ali ne i ogromnim doručkom, pomogao u postavljanju zdravog tona za ostatak dana, možda ćete otkriti nešto potpuno drugačije. I stručnjaci se slažu s tim. "Postoje istraživanja koja pokazuju kako doručkovanje ili povremeno preskakanje, pa tako i pristup s povremenim postom može dobro funkcionirati", kaže Nichols.


5 stvari koje su se dogodile kada sam svakog tjedna tjedan dana jeo veliki doručak

Moje navike doručka bile su manje od zvjezdanih. Mnogo dana, nakon što sam prošetala psa, istrčala sam na vrata sa samo kafom i bananom u ruci. Ako budem imao sreće, možda i ja uspijem uzeti malo badema. Ali, bez obzira na to, gladan sam i iscrpljen, u posljednje vrijeme dolazim u 10 ujutro, a moja užina za suzbijanje gladi po izboru bila je muffin od banana iz našeg radnog kafića.

Naravno, radije ne bih opterećivao svoje tijelo rafiniranim ugljikohidratima prije nego dan pređe napola & mdashe pogotovo jer izgleda da budi moje unutrašnje čudovište od šećera & mdashso dok sam slušao jedan od svojih podcasta, bio sam zaintrigiran čuti domaćina recite da bi uzimanje veće količine hrane rano ujutro zapravo moglo pomoći da ostanete budniji, izbjegnete prejedanje i grickanje između obroka, pa čak i smršavite. Zapravo, njena poruka nije bila samo da jede više ujutro, već da jede najviše ujutro, zatim nešto manje za ručak, a zatim dan završite tako da vam večera bude najmanji obrok.

Bio sam uplašen, ali sam loš za samo-eksperimentiranje u vezi s ishranom, pa sam bio igra da im prebacim prehrambene navike na glavu radi potencijalnog fizičkog i mentalnog dobitka. Evo šta se dogodilo kada sam to uradio. (Tražite jednostavnije, pametnije savjete? Naručite Prevencija& mdashand dobijete BESPLATAN poklon kada se pretplatite danas.)

Moj doručak se udvostručio i osjećao sam se kao smeće.

Prvog dana mog eksperimenta, postao sam veliki. Nazdravila sam engleski muffin bez žitarica (220 kalorija), prelila ga maslacem od kikirikija (190 kalorija) i marmeladom (50 kalorija), a zatim sam si istukla tri jumbo umućena jaja (270 kalorija) kuhana na maslacu (50 kalorija) i preliveno sirom (100 kalorija). Sve u svemu, bilo je to oko 660 kalorija i trostruko više od onoga što inače jedem, a vjerojatno i previše za nekoga čija je jedina vježba hodanje psa 3 do 5 milja dnevno (svakako nije loše, ali ja nisam sportaš).

Osećao sam se kao govno sve do 13 sati. I dok nisam grickao između doručka i ručka, nisam siguran da su nadutost i nivo zahvalnosti nakon Dana zahvalnosti bili dobra zamjena. Definitivno se nisam osjećao oštro kako sam se nadao. Jeo sam blago manje za ručak, ali sam za večeru potrošio svoju normalnu količinu.

Naučio sam da je moja definicija velikog prevelika.
Znao sam da nastavljanje na ovaj način ne bi dalo dobre rezultate, a najmanje za mene, pa sam odlučio konsultovati neke stručnjake. (Da, sada shvaćam da sam to trebao učiniti ranije!) Kad sam to učinio, postalo je jasno da je moja definicija "velikog doručka" prevelika. "Općenito govoreći, preporučila bih da doručak bude u rasponu od 350 do 550 kalorija, ovisno o razini aktivnosti, apetitu i dobi", kaže registrirana dijetetičarka nutricionistica Katie Shields. "Neko ko voli užinu u jutarnjim satima imao bi za cilj donji dio asortimana."

I kad sam je pitao ima li ikakve zasluge da doručak bude vaš najveći obrok u danu: "Istraživanje ne potvrđuje da je bolje jesti više ujutro u odnosu na to da jedete više noću, i obrnuto", kaže Shields. "Važno je slušati svoje tijelo i pronaći način prehrane koji najbolje odgovara vašem načinu života."

Nakon što sam malo smanjio broj, postigao sam korak.

Sljedećih nekoliko dana bio sam strateškiji i pokušao sam se za doručkom više fokusirati na proteine ​​nego na kalorije. Prema registriranoj dijetetičarki Lily Nichols, svačije su potrebe malo drugačije, ali većina žena trebala bi težiti 15 do 25 g proteina u jutarnjem obroku i nešto poput punomasnog grčkog jogurta s bobicama i orašastim plodovima ili Nicholinog ličnog favorita, 2 jaja, 2 kriške slanine, pirjanog keksa i šake bobičastog voća.

Pa sam poslušao njen savjet i napravio si čorbu od povrća i jaja, zajedno s malom šakom indijskih oraščića. Proteini su dostigli otprilike 18 g i, iako nisam računao, procjenjujem da su kalorije bile nešto manje od 400 i više nego što sam pojeo, ali mnogo lakše podnošljive od doručka. Bio sam sit, ali bez sita, i bio sam oslobođen neugodnih bolova od gladi i pada energije tokom cijelog jutra.

Počeo sam preskakati ručak i bolje se fokusirati.
Nastavljajući sa gornjom strategijom, otkrio sam da još uvijek želim užinu u jutarnjim satima, iako nisam bio jako gladan. Znam, grickanje dok buljim u računar ide u suprotnost sa svim onim savjetima o ishrani koje sam davao u prošlosti, ali čudno uživam u svom ritualu jedenja dječje mrkve i maslaca od kikirikija dok odgovaram na e-poštu. Zamišljam da bih mogao učiniti i gore stvari. Barem sam svjestan svog bezumlja, zar ne?

U narednih nekoliko dana shvatio sam da moj veći doručak i zasitna jutarnja užina znači da ne želim normalan ručak. Pa sam to preskočio. Umjesto toga, počeo sam razmišljati o tome da spakujem još jednu užinu koja sadrži proteine ​​i zdrave ugljikohidrate (npr. Tvrdo kuhano jaje i komad voća) za jelo oko 15 sati. Ovo je činilo čuda za moju usredsređenost i budnost u trenucima kada sam obično zatišje. Tada bih oko 19:00 pojeo svoju normalnu večeru.

Ovaj pristup jedenju s pješčanim satom suprotstavlja se prednjem punjenju mojih kalorija kako sam prvotno namjeravao, ili jedenju tri kvadratna obroka dnevno i izgleda da najbolje pristaje mom tijelu.

Shvatio sam da ne postoji pristup koji odgovara svima.
Moj cilj pri pisanju ovoga nije da ponavljate moje navike, već da odvojite vrijeme da malo eksperimentirate. Iako sam shvatio da je početak dana doručkom bogatim proteinima, obilnim, ali ne i ogromnim doručkom, pomogao u postavljanju zdravog tona za ostatak dana, možda ćete otkriti nešto potpuno drugačije. I stručnjaci se slažu s tim. "Postoje istraživanja koja pokazuju kako doručkovanje ili povremeno preskakanje, pa tako i pristup s povremenim postom može dobro funkcionirati", kaže Nichols.


5 stvari koje su se dogodile kada sam svakog tjedna tjedan dana jeo veliki doručak

Moje navike doručka bile su manje od zvjezdanih. Mnogo dana, nakon što sam prošetala psa, istrčala sam na vrata sa samo kafom i bananom u ruci. Ako budem imao sreće, možda i ja uspijem uzeti malo badema. Ali bez greške, gladan sam i iscrpljen, u posljednje vrijeme dolazim u 10 ujutro, a moja užina za suzbijanje gladi bila je muffin od banana iz našeg radnog kafića.

Naravno, radije ne bih opterećivao tijelo rafiniranim ugljikohidratima prije nego dan pređe pola dana & mdashe pogotovo jer izgleda da budi moje unutrašnje čudovište od šećera & mdashso dok sam slušao jedan od svojih podcasta, bio sam zaintrigiran čuti domaćina recite da bi uzimanje veće količine hrane rano ujutro zapravo moglo pomoći da ostanete budniji, izbjegnete prejedanje i grickanje između obroka, pa čak i smršavite. Zapravo, njena poruka nije bila samo da jede više ujutro, već da jede najviše ujutro, zatim nešto manje za ručak, a zatim dan završite tako da vam večera bude najmanji obrok.

Bio sam uplašen, ali sam loš za samo-eksperimentiranje u vezi s ishranom, pa sam bio igra da im prebacim prehrambene navike na glavu radi potencijalnog fizičkog i mentalnog dobitka. Evo šta se dogodilo kada sam to uradio. (Tražite jednostavnije, pametnije savjete? Naručite Prevencija& mdashand dobijete BESPLATAN poklon kada se pretplatite danas.)

Moj doručak se udvostručio i osjećao sam se kao smeće.

Prvog dana mog eksperimenta, postao sam veliki. Nazdravila sam engleski muffin bez žitarica (220 kalorija), prelila ga maslacem od kikirikija (190 kalorija) i marmeladom (50 kalorija), a zatim sam si istukla tri jumbo umućena jaja (270 kalorija) kuhana na maslacu (50 kalorija) i preliveno sirom (100 kalorija). Sve u svemu, bilo je to oko 660 kalorija i trostruko više od onoga što inače jedem, a vjerojatno i previše za nekoga čija je jedina vježba hodanje psa 3 do 5 milja dnevno (svakako nije loše, ali ja nisam sportaš).

Osećao sam se kao govno sve do 13 sati. I dok nisam grickao između doručka i ručka, nisam siguran da su nadutost i nivo zahvalnosti nakon Dana zahvalnosti bili dobra zamjena. Definitivno se nisam osjećao oštro kako sam se nadao. Jeo sam blago manje za ručak, ali sam za večeru potrošio svoju normalnu količinu.

Naučio sam da je moja definicija velikog prevelika.
Znao sam da nastavljanje na ovaj način ne bi dalo dobre rezultate, a najmanje za mene, pa sam odlučio konsultovati neke stručnjake. (Da, sada shvaćam da sam to trebao učiniti ranije!) Kad sam to učinio, postalo je jasno da je moja definicija "velikog doručka" prevelika. "Općenito govoreći, preporučila bih da doručak bude u rasponu od 350 do 550 kalorija, ovisno o razini aktivnosti, apetitu i dobi", kaže registrirana dijetetičarka nutricionistica Katie Shields. "Neko ko voli užinu u jutarnjim satima imao bi za cilj donji dio asortimana."

A kad sam je pitao ima li ikakve zasluge da doručak postane vaš najveći obrok u danu: "Istraživanje ne potvrđuje da je bolje jesti više ujutro u odnosu na to da jedete više noću, i obrnuto", kaže Shields. "Važno je slušati svoje tijelo i pronaći način prehrane koji najbolje odgovara vašem načinu života."

Nakon što sam se malo smanjio, postigao sam korak.

Sljedećih nekoliko dana bio sam strateškiji i pokušao sam se za doručkom više fokusirati na proteine ​​nego na kalorije. Prema registriranoj dijetetičarki Lily Nichols, svačije su potrebe malo drugačije, ali većina žena trebala bi težiti 15 do 25 g proteina u jutarnjem obroku i nešto poput punomasnog grčkog jogurta s bobicama i orašastim plodovima ili Nicholinog ličnog favorita, 2 jaja, 2 kriške slanine, pirjanog i prodinstanog kelja i šaka bobičastog voća.

Slijedio sam njezin savjet i napravio si čorbu od povrća i jaja, zajedno s malom šakom indijskih oraščića. Proteini su dostigli otprilike 18 g i, iako nisam računao, procjenjujem da su kalorije bile nešto manje od 400 i više nego što sam pojeo, ali mnogo lakše podnošljive od doručka. Bio sam sit, ali bez sita, i bio sam oslobođen neugodnih bolova od gladi i pada energije tokom cijelog jutra.

Počeo sam preskakati ručak i bolje se fokusirati.
Nastavljajući sa gornjom strategijom, otkrio sam da još uvijek želim užinu u jutarnjim satima, iako nisam bio jako gladan. Znam, grickanje dok buljim u računar ide u suprotnost sa svim onim savjetima o ishrani koje sam davao u prošlosti, ali čudno uživam u svom ritualu jedenja dječje šargarepe i maslaca od kikirikija dok odgovaram na e-poštu. Zamišljam da bih mogao učiniti i gore stvari. Barem sam svjestan svog bezumlja, zar ne?

U narednih nekoliko dana shvatio sam da moj veći doručak i zasitna jutarnja užina znači da ne želim normalan ručak. Pa sam to preskočio. Umjesto toga, počeo sam razmišljati o tome da spakujem još jednu užinu koja sadrži proteine ​​i zdrave ugljikohidrate (npr. Tvrdo kuhano jaje i komad voća) za jelo oko 15 sati. Ovo je činilo čuda za moju usredsređenost i budnost u trenucima kada sam obično zatišje. Tada bih oko 19:00 pojeo svoju normalnu večeru.

Ovaj pristup jedenju s pješčanim satom suprotstavlja se prednjem punjenju mojih kalorija onako kako sam prvotno namjeravao, ili jedenju tri obroka dnevno i čini mi se da najbolje pristaje mom tijelu.

Shvatio sam da ne postoji pristup koji odgovara svima.
Moj cilj pri pisanju ovoga nije da ponavljate moje navike, već da odvojite vrijeme da malo eksperimentirate. Iako sam shvatio da je početak dana doručkom bogatim proteinima, obilnim, ali ne i ogromnim doručkom, pomogao u postavljanju zdravog tona za ostatak dana, možda ćete otkriti nešto potpuno drugačije. I stručnjaci se slažu s tim. "Postoje istraživanja koja pokazuju kako doručkovanje ili povremeno preskakanje, pa tako i pristup s povremenim postom može dobro funkcionirati", kaže Nichols.


5 stvari koje su se dogodile kada sam svakog tjedna tjedno jeo veliki doručak

Moje navike doručka bile su manje od zvjezdanih. Mnogo dana, nakon što sam prošetala psa, istrčala sam na vrata sa samo kafom i bananom u ruci. Ako budem imao sreće, možda i ja uspijem uzeti malo badema. Ali, bez obzira na to, gladan sam i iscrpljen, u posljednje vrijeme dolazim u 10 ujutro, a moja užina za suzbijanje gladi po izboru bila je muffin od banana iz našeg radnog kafića.

Naravno, radije ne bih opterećivao tijelo rafiniranim ugljikohidratima prije nego dan pređe pola dana & mdashe pogotovo jer izgleda da budi moje unutrašnje čudovište od šećera & mdashso dok sam slušao jedan od svojih podcasta, bio sam zaintrigiran čuti domaćina recite da bi uzimanje veće količine hrane rano ujutro zapravo moglo pomoći da ostanete budniji, izbjegnete prejedanje i grickanje između obroka, pa čak i smršavite. Zapravo, njena poruka nije bila samo da jede više ujutro, već da jede najviše ujutro, zatim nešto manje za ručak, a zatim dan završite tako da vam večera bude najmanji obrok.

Bio sam uplašen, ali sam loš za samo-eksperimentiranje u vezi s ishranom, pa sam bio igra da im prebacim prehrambene navike na glavu radi potencijalnog fizičkog i mentalnog dobitka. Evo šta se dogodilo kada sam to uradio. (Tražite jednostavnije, pametnije savjete? Naručite Prevencija& mdashand dobijete BESPLATAN poklon kada se pretplatite danas.)

Moj doručak se udvostručio i osjećao sam se kao smeće.

Prvog dana mog eksperimenta, postao sam veliki. Nazdravila sam engleski muffin bez žitarica (220 kalorija), prelila ga maslacem od kikirikija (190 kalorija) i marmeladom (50 kalorija), a zatim sam si istukla tri jumbo umućena jaja (270 kalorija) kuhana na maslacu (50 kalorija) i preliveno sirom (100 kalorija). Sve u svemu, bilo je to oko 660 kalorija i trostruko više od onoga što inače jedem, a vjerojatno i previše za nekoga čija je jedina vježba hodanje psa 3 do 5 milja dnevno (svakako nije loše, ali ja nisam sportaš).

Osećao sam se kao govno sve do 13 sati. I dok nisam grickao između doručka i ručka, nisam siguran da su nadutost i nivo zahvalnosti nakon Dana zahvalnosti bili dobra zamjena. Definitivno se nisam osjećao oštro kako sam se nadao. Jeo sam blago manje za ručak, ali sam za večeru potrošio svoju normalnu količinu.

Naučio sam da je moja definicija velikog prevelika.
Znao sam da nastavljanje na ovaj način ne bi dalo dobre rezultate, a najmanje za mene, pa sam odlučio konsultovati neke stručnjake. (Da, sada shvaćam da sam to trebao učiniti ranije!) Kad sam to učinio, postalo je jasno da je moja definicija "velikog doručka" prevelika. "Općenito govoreći, preporučila bih da doručak bude u rasponu od 350 do 550 kalorija, ovisno o razini aktivnosti, apetitu i dobi", kaže registrirana dijetetičarka nutricionistica Katie Shields. "Neko ko voli užinu u jutarnjim satima imao bi za cilj donji dio asortimana."

I kad sam je pitao ima li ikakve zasluge da doručak bude vaš najveći obrok u danu: "Istraživanje ne potvrđuje da je bolje jesti više ujutro u odnosu na to da jedete više noću, i obrnuto", kaže Shields. "Važno je slušati svoje tijelo i pronaći način prehrane koji najbolje odgovara vašem načinu života."

Nakon što sam se malo smanjio, postigao sam korak.

Sljedećih nekoliko dana bio sam strateškiji i pokušao sam se za doručkom više fokusirati na proteine ​​nego na kalorije. Prema registriranoj dijetetičarki Lily Nichols, svačije su potrebe malo drugačije, ali većina žena trebala bi težiti 15 do 25 g proteina u jutarnjem obroku i nešto poput punomasnog grčkog jogurta s bobicama i orašastim plodovima ili Nicholinog ličnog favorita, 2 jaja, 2 kriške slanine, pirjanog keksa i šake bobičastog voća.

Slijedio sam njezin savjet i napravio si čorbu od povrća i jaja, zajedno s malom šakom indijskih oraščića. Proteini su dostigli otprilike 18 g, i, iako nisam računao, procjenjujem da su kalorije bile nešto manje od 400 i više nego što sam pojeo, ali mnogo lakše podnošljive od dnevnog doručka. Bio sam sit, ali bez sita, i bio sam oslobođen neugodnih bolova od gladi i pada energije tokom cijelog jutra.

Počeo sam preskakati ručak i bolje se fokusirati.
Nastavljajući sa gornjom strategijom, otkrio sam da još uvijek želim užinu u jutarnjim satima, iako nisam bio jako gladan. Znam, grickanje dok buljim u računar ide u suprotnost sa svim onim savjetima o ishrani koje sam davao u prošlosti, ali čudno uživam u svom ritualu jedenja dječje šargarepe i maslaca od kikirikija dok odgovaram na e-poštu. Zamišljam da bih mogao učiniti i gore stvari. Barem sam svjestan svog bezumlja, zar ne?

U sljedećih nekoliko dana shvatio sam da moj veći doručak i zasitna jutarnja užina znači da ne želim normalan ručak. Pa sam to preskočio. Umjesto toga, počeo sam razmišljati o tome da spakujem još jednu užinu koja sadrži proteine ​​i zdrave ugljikohidrate (npr. Tvrdo kuhano jaje i komad voća) za jelo oko 15 sati. Ovo je činilo čuda za moju usredotočenost i budnost u trenucima kad sam obično zatišje. Tada bih oko 19:00 pojeo svoju normalnu večeru.

Ovaj pristup prehrani "pješčanim satom" u prehrani se suprotstavlja unaprijed učitavanju mojih kalorija onako kako sam prvotno namjeravao, ili jedenju tri obroka dnevno i čini mi se da najbolje pristaje mom tijelu.

Shvatio sam da ne postoji pristup koji odgovara svima.
Moj cilj u pisanju ovoga nije da ponavljate moje navike, već da odvojite vrijeme da malo eksperimentirate. Iako sam shvatio da je početak dana doručkom bogatim proteinima, obilnim, ali ne i ogromnim doručkom, pomogao mi da postavim zdrav tonus za ostatak dana, možda ćete otkriti nešto potpuno drugačije. I stručnjaci se slažu s tim. "Postoje istraživanja koja pokazuju kako doručkovanje ili povremeno preskakanje, pa tako i pristup s povremenim postom može dobro funkcionirati", kaže Nichols.


5 stvari koje su se dogodile kada sam svakog tjedna tjedan dana jeo veliki doručak

Moje navike doručka bile su manje od zvjezdanih. Mnogo dana, nakon što sam prošetala psa, istrčala sam na vrata sa samo kafom i bananom u ruci. Ako budem imao sreće, možda i ja uspijem uzeti malo badema. Ali, bez obzira na to, gladan sam i iscrpljen, u posljednje vrijeme dolazim u 10 ujutro, a moja grickalica za suzbijanje gladi po izboru bila je muffin od banana iz našeg radnog kafića.

Of course, I'd rather not load my body with refined carbs before the day is even half over&mdashespecially since it seems to awaken my inner sugar monster&mdashso when I was listening to one of my go-to podcasts, I was intrigued to hear the host say that eating more food early in the morning could actually help you stay more alert, avoid overeating and snacking between meals, and even lose weight. In fact, her message wasn't just to eat more in the morning, but to eat the most in the morning, then a bit less at lunch, and then finish the day with dinner being your smallest meal.

I was apprehensive, but I'm a sucker for diet-related self-experimentation, so I was game to flip my eating habits on their head for potential physical and mental gain. Here's what happened when I did. (Looking for more simple, smart advice? Order Prevention&mdashand get a FREE gift when you subscribe today.)

My breakfast size doubled&mdashand I felt like garbage.

On day one of my experiment, I went big. I toasted up a grain-free English muffin (220 calories), slathered it with peanut butter (190 calories) and jam (50 calories), and then whipped myself up three jumbo scrambled eggs (270 calories) cooked in butter (50 calories) and topped with cheese (100 calories). All in all, it was about 660 calories&mdashtriple what I normally eat&mdashand probably too much for someone whose only exercise is walking her dog 3 to 5 miles per day (certainly not bad, but I'm no athlete).

I felt like crap until about 1 PM. And while I didn't snack between breakfast and lunch, I'm not sure the bloating and post-Thanksgiving levels of grogginess were a good trade-off. I definitely didn't feel sharp like I'd hoped I would. I did eat blago less for lunch, but I consumed my normal amount for dinner.

I learned that my definition of big was way too big.
I knew continuing this way wouldn't yield good results&mdashat least for me&mdashso I decided to consult some experts. (Yes, I now realize I should have done this earlier!) When I did, it became clear that my definition of "big breakfast" was supersized. "Generally speaking, I'd recommend breakfast be in the 350 to 550 calorie range, depending on activity level, appetite, and age," says registered dietitian nutritionist Katie Shields. "Someone who likes to have a mid-morning snack would aim for the lower end of the range."

And when I asked her if there was any merit to making breakfast your biggest meal of the day: "The research doesn't substantiate that eating more in the morning is better compared to eating more at night, and vice versa," says Shields. "It's important to listen to your body and find a way of eating that works best for your lifestyle."

After downsizing a bit, I hit my stride.

The next few days, I was more strategic, and I tried to focus more on protein than calories at breakfast. According to registered dietitian Lily Nichols, everyone's needs are a little different, but most women should aim for 15 to 25 g of protein in their morning meal&mdashsomething like full-fat Greek yogurt with berries and nuts or Nichol's personal favorite, 2 eggs, 2 slices of bacon, sautéed kale, and a handful of berries.

So I followed her advice and made myself a veggie and egg scramble, along with a small handful of cashews. Protein clocked in at about 18 g, and, while I didn't count, I estimate that calories were just under 400&mdashstill more than I had been eating, but much more manageable than day one's breakfast. I was full, but not stuffed, and was free of uncomfortable hunger pains and energy dips throughout the morning.

I started skipping lunch and focusing better.
Continuing with the strategy above, I found that I still wanted my mid-morning snack, even though I wasn't terribly hungry. I know, snacking while staring at a computer goes against all those mindful eating tips I've doled out in the past, but I oddly enjoy my ritual of eating baby carrots and peanut butter while I answer e-mails. I imagine I could do far worse things. At least I'm mindful about my mindlessness, right?

Over the next few days, I realized that my bigger breakfast and filling mid-morning snack meant I didn't want a normal lunch. So I skipped it. And instead, I started making a point to pack another snack containing some protein and healthy carbs (e.g. hardboiled egg and an a piece of fruit) to eat around 3 PM. This did wonders for my focus and alertness at times when I'd normally hit a lull. Then, around 7PM, I'd eat my normal dinner.

This "hourglass" approach to eating&mdashas opposed to front-loading my calories like I'd originally intended, or eating three square meals a day&mdashseemed to fit my body best.

I realized there's no one-size-fits-all approach.
My goal in writing this isn't that you replicate my habits, but that you take the time to do a little experimentation of your own. While I realized that starting the day with a protein-rich, substantial-but-not-huge breakfast helped set a healthy tone for the rest of my day, you might discover something totally different. And the experts agree. "There's research to show both eating breakfast or occasionally skipping it&mdashsuch as an intermittent fasting approach can work well," says Nichols.


5 Things That Happened When I Ate A Big Breakfast Every Day For A Week

My breakfast habits have been less than stellar. Many days, after walking my dog, I run out the door with just a coffee and banana in hand. If I'm lucky, maybe I'll manage to grab some almonds, too. But without fail, I'm hungry and exhausted come 10 AM&mdashand lately, my hunger-quelling snack of choice has been a banana muffin from our work café.

Of course, I'd rather not load my body with refined carbs before the day is even half over&mdashespecially since it seems to awaken my inner sugar monster&mdashso when I was listening to one of my go-to podcasts, I was intrigued to hear the host say that eating more food early in the morning could actually help you stay more alert, avoid overeating and snacking between meals, and even lose weight. In fact, her message wasn't just to eat more in the morning, but to eat the most in the morning, then a bit less at lunch, and then finish the day with dinner being your smallest meal.

I was apprehensive, but I'm a sucker for diet-related self-experimentation, so I was game to flip my eating habits on their head for potential physical and mental gain. Here's what happened when I did. (Looking for more simple, smart advice? Order Prevention&mdashand get a FREE gift when you subscribe today.)

My breakfast size doubled&mdashand I felt like garbage.

On day one of my experiment, I went big. I toasted up a grain-free English muffin (220 calories), slathered it with peanut butter (190 calories) and jam (50 calories), and then whipped myself up three jumbo scrambled eggs (270 calories) cooked in butter (50 calories) and topped with cheese (100 calories). All in all, it was about 660 calories&mdashtriple what I normally eat&mdashand probably too much for someone whose only exercise is walking her dog 3 to 5 miles per day (certainly not bad, but I'm no athlete).

I felt like crap until about 1 PM. And while I didn't snack between breakfast and lunch, I'm not sure the bloating and post-Thanksgiving levels of grogginess were a good trade-off. I definitely didn't feel sharp like I'd hoped I would. I did eat blago less for lunch, but I consumed my normal amount for dinner.

I learned that my definition of big was way too big.
I knew continuing this way wouldn't yield good results&mdashat least for me&mdashso I decided to consult some experts. (Yes, I now realize I should have done this earlier!) When I did, it became clear that my definition of "big breakfast" was supersized. "Generally speaking, I'd recommend breakfast be in the 350 to 550 calorie range, depending on activity level, appetite, and age," says registered dietitian nutritionist Katie Shields. "Someone who likes to have a mid-morning snack would aim for the lower end of the range."

And when I asked her if there was any merit to making breakfast your biggest meal of the day: "The research doesn't substantiate that eating more in the morning is better compared to eating more at night, and vice versa," says Shields. "It's important to listen to your body and find a way of eating that works best for your lifestyle."

After downsizing a bit, I hit my stride.

The next few days, I was more strategic, and I tried to focus more on protein than calories at breakfast. According to registered dietitian Lily Nichols, everyone's needs are a little different, but most women should aim for 15 to 25 g of protein in their morning meal&mdashsomething like full-fat Greek yogurt with berries and nuts or Nichol's personal favorite, 2 eggs, 2 slices of bacon, sautéed kale, and a handful of berries.

So I followed her advice and made myself a veggie and egg scramble, along with a small handful of cashews. Protein clocked in at about 18 g, and, while I didn't count, I estimate that calories were just under 400&mdashstill more than I had been eating, but much more manageable than day one's breakfast. I was full, but not stuffed, and was free of uncomfortable hunger pains and energy dips throughout the morning.

I started skipping lunch and focusing better.
Continuing with the strategy above, I found that I still wanted my mid-morning snack, even though I wasn't terribly hungry. I know, snacking while staring at a computer goes against all those mindful eating tips I've doled out in the past, but I oddly enjoy my ritual of eating baby carrots and peanut butter while I answer e-mails. I imagine I could do far worse things. At least I'm mindful about my mindlessness, right?

Over the next few days, I realized that my bigger breakfast and filling mid-morning snack meant I didn't want a normal lunch. So I skipped it. And instead, I started making a point to pack another snack containing some protein and healthy carbs (e.g. hardboiled egg and an a piece of fruit) to eat around 3 PM. This did wonders for my focus and alertness at times when I'd normally hit a lull. Then, around 7PM, I'd eat my normal dinner.

This "hourglass" approach to eating&mdashas opposed to front-loading my calories like I'd originally intended, or eating three square meals a day&mdashseemed to fit my body best.

I realized there's no one-size-fits-all approach.
My goal in writing this isn't that you replicate my habits, but that you take the time to do a little experimentation of your own. While I realized that starting the day with a protein-rich, substantial-but-not-huge breakfast helped set a healthy tone for the rest of my day, you might discover something totally different. And the experts agree. "There's research to show both eating breakfast or occasionally skipping it&mdashsuch as an intermittent fasting approach can work well," says Nichols.


5 Things That Happened When I Ate A Big Breakfast Every Day For A Week

My breakfast habits have been less than stellar. Many days, after walking my dog, I run out the door with just a coffee and banana in hand. If I'm lucky, maybe I'll manage to grab some almonds, too. But without fail, I'm hungry and exhausted come 10 AM&mdashand lately, my hunger-quelling snack of choice has been a banana muffin from our work café.

Of course, I'd rather not load my body with refined carbs before the day is even half over&mdashespecially since it seems to awaken my inner sugar monster&mdashso when I was listening to one of my go-to podcasts, I was intrigued to hear the host say that eating more food early in the morning could actually help you stay more alert, avoid overeating and snacking between meals, and even lose weight. In fact, her message wasn't just to eat more in the morning, but to eat the most in the morning, then a bit less at lunch, and then finish the day with dinner being your smallest meal.

I was apprehensive, but I'm a sucker for diet-related self-experimentation, so I was game to flip my eating habits on their head for potential physical and mental gain. Here's what happened when I did. (Looking for more simple, smart advice? Order Prevention&mdashand get a FREE gift when you subscribe today.)

My breakfast size doubled&mdashand I felt like garbage.

On day one of my experiment, I went big. I toasted up a grain-free English muffin (220 calories), slathered it with peanut butter (190 calories) and jam (50 calories), and then whipped myself up three jumbo scrambled eggs (270 calories) cooked in butter (50 calories) and topped with cheese (100 calories). All in all, it was about 660 calories&mdashtriple what I normally eat&mdashand probably too much for someone whose only exercise is walking her dog 3 to 5 miles per day (certainly not bad, but I'm no athlete).

I felt like crap until about 1 PM. And while I didn't snack between breakfast and lunch, I'm not sure the bloating and post-Thanksgiving levels of grogginess were a good trade-off. I definitely didn't feel sharp like I'd hoped I would. I did eat blago less for lunch, but I consumed my normal amount for dinner.

I learned that my definition of big was way too big.
I knew continuing this way wouldn't yield good results&mdashat least for me&mdashso I decided to consult some experts. (Yes, I now realize I should have done this earlier!) When I did, it became clear that my definition of "big breakfast" was supersized. "Generally speaking, I'd recommend breakfast be in the 350 to 550 calorie range, depending on activity level, appetite, and age," says registered dietitian nutritionist Katie Shields. "Someone who likes to have a mid-morning snack would aim for the lower end of the range."

And when I asked her if there was any merit to making breakfast your biggest meal of the day: "The research doesn't substantiate that eating more in the morning is better compared to eating more at night, and vice versa," says Shields. "It's important to listen to your body and find a way of eating that works best for your lifestyle."

After downsizing a bit, I hit my stride.

The next few days, I was more strategic, and I tried to focus more on protein than calories at breakfast. According to registered dietitian Lily Nichols, everyone's needs are a little different, but most women should aim for 15 to 25 g of protein in their morning meal&mdashsomething like full-fat Greek yogurt with berries and nuts or Nichol's personal favorite, 2 eggs, 2 slices of bacon, sautéed kale, and a handful of berries.

So I followed her advice and made myself a veggie and egg scramble, along with a small handful of cashews. Protein clocked in at about 18 g, and, while I didn't count, I estimate that calories were just under 400&mdashstill more than I had been eating, but much more manageable than day one's breakfast. I was full, but not stuffed, and was free of uncomfortable hunger pains and energy dips throughout the morning.

I started skipping lunch and focusing better.
Continuing with the strategy above, I found that I still wanted my mid-morning snack, even though I wasn't terribly hungry. I know, snacking while staring at a computer goes against all those mindful eating tips I've doled out in the past, but I oddly enjoy my ritual of eating baby carrots and peanut butter while I answer e-mails. I imagine I could do far worse things. At least I'm mindful about my mindlessness, right?

Over the next few days, I realized that my bigger breakfast and filling mid-morning snack meant I didn't want a normal lunch. So I skipped it. And instead, I started making a point to pack another snack containing some protein and healthy carbs (e.g. hardboiled egg and an a piece of fruit) to eat around 3 PM. This did wonders for my focus and alertness at times when I'd normally hit a lull. Then, around 7PM, I'd eat my normal dinner.

This "hourglass" approach to eating&mdashas opposed to front-loading my calories like I'd originally intended, or eating three square meals a day&mdashseemed to fit my body best.

I realized there's no one-size-fits-all approach.
My goal in writing this isn't that you replicate my habits, but that you take the time to do a little experimentation of your own. While I realized that starting the day with a protein-rich, substantial-but-not-huge breakfast helped set a healthy tone for the rest of my day, you might discover something totally different. And the experts agree. "There's research to show both eating breakfast or occasionally skipping it&mdashsuch as an intermittent fasting approach can work well," says Nichols.


5 Things That Happened When I Ate A Big Breakfast Every Day For A Week

My breakfast habits have been less than stellar. Many days, after walking my dog, I run out the door with just a coffee and banana in hand. If I'm lucky, maybe I'll manage to grab some almonds, too. But without fail, I'm hungry and exhausted come 10 AM&mdashand lately, my hunger-quelling snack of choice has been a banana muffin from our work café.

Of course, I'd rather not load my body with refined carbs before the day is even half over&mdashespecially since it seems to awaken my inner sugar monster&mdashso when I was listening to one of my go-to podcasts, I was intrigued to hear the host say that eating more food early in the morning could actually help you stay more alert, avoid overeating and snacking between meals, and even lose weight. In fact, her message wasn't just to eat more in the morning, but to eat the most in the morning, then a bit less at lunch, and then finish the day with dinner being your smallest meal.

I was apprehensive, but I'm a sucker for diet-related self-experimentation, so I was game to flip my eating habits on their head for potential physical and mental gain. Here's what happened when I did. (Looking for more simple, smart advice? Order Prevention&mdashand get a FREE gift when you subscribe today.)

My breakfast size doubled&mdashand I felt like garbage.

On day one of my experiment, I went big. I toasted up a grain-free English muffin (220 calories), slathered it with peanut butter (190 calories) and jam (50 calories), and then whipped myself up three jumbo scrambled eggs (270 calories) cooked in butter (50 calories) and topped with cheese (100 calories). All in all, it was about 660 calories&mdashtriple what I normally eat&mdashand probably too much for someone whose only exercise is walking her dog 3 to 5 miles per day (certainly not bad, but I'm no athlete).

I felt like crap until about 1 PM. And while I didn't snack between breakfast and lunch, I'm not sure the bloating and post-Thanksgiving levels of grogginess were a good trade-off. I definitely didn't feel sharp like I'd hoped I would. I did eat blago less for lunch, but I consumed my normal amount for dinner.

I learned that my definition of big was way too big.
I knew continuing this way wouldn't yield good results&mdashat least for me&mdashso I decided to consult some experts. (Yes, I now realize I should have done this earlier!) When I did, it became clear that my definition of "big breakfast" was supersized. "Generally speaking, I'd recommend breakfast be in the 350 to 550 calorie range, depending on activity level, appetite, and age," says registered dietitian nutritionist Katie Shields. "Someone who likes to have a mid-morning snack would aim for the lower end of the range."

And when I asked her if there was any merit to making breakfast your biggest meal of the day: "The research doesn't substantiate that eating more in the morning is better compared to eating more at night, and vice versa," says Shields. "It's important to listen to your body and find a way of eating that works best for your lifestyle."

After downsizing a bit, I hit my stride.

The next few days, I was more strategic, and I tried to focus more on protein than calories at breakfast. According to registered dietitian Lily Nichols, everyone's needs are a little different, but most women should aim for 15 to 25 g of protein in their morning meal&mdashsomething like full-fat Greek yogurt with berries and nuts or Nichol's personal favorite, 2 eggs, 2 slices of bacon, sautéed kale, and a handful of berries.

So I followed her advice and made myself a veggie and egg scramble, along with a small handful of cashews. Protein clocked in at about 18 g, and, while I didn't count, I estimate that calories were just under 400&mdashstill more than I had been eating, but much more manageable than day one's breakfast. I was full, but not stuffed, and was free of uncomfortable hunger pains and energy dips throughout the morning.

I started skipping lunch and focusing better.
Continuing with the strategy above, I found that I still wanted my mid-morning snack, even though I wasn't terribly hungry. I know, snacking while staring at a computer goes against all those mindful eating tips I've doled out in the past, but I oddly enjoy my ritual of eating baby carrots and peanut butter while I answer e-mails. I imagine I could do far worse things. At least I'm mindful about my mindlessness, right?

Over the next few days, I realized that my bigger breakfast and filling mid-morning snack meant I didn't want a normal lunch. So I skipped it. And instead, I started making a point to pack another snack containing some protein and healthy carbs (e.g. hardboiled egg and an a piece of fruit) to eat around 3 PM. This did wonders for my focus and alertness at times when I'd normally hit a lull. Then, around 7PM, I'd eat my normal dinner.

This "hourglass" approach to eating&mdashas opposed to front-loading my calories like I'd originally intended, or eating three square meals a day&mdashseemed to fit my body best.

I realized there's no one-size-fits-all approach.
My goal in writing this isn't that you replicate my habits, but that you take the time to do a little experimentation of your own. While I realized that starting the day with a protein-rich, substantial-but-not-huge breakfast helped set a healthy tone for the rest of my day, you might discover something totally different. And the experts agree. "There's research to show both eating breakfast or occasionally skipping it&mdashsuch as an intermittent fasting approach can work well," says Nichols.


5 Things That Happened When I Ate A Big Breakfast Every Day For A Week

My breakfast habits have been less than stellar. Many days, after walking my dog, I run out the door with just a coffee and banana in hand. If I'm lucky, maybe I'll manage to grab some almonds, too. But without fail, I'm hungry and exhausted come 10 AM&mdashand lately, my hunger-quelling snack of choice has been a banana muffin from our work café.

Of course, I'd rather not load my body with refined carbs before the day is even half over&mdashespecially since it seems to awaken my inner sugar monster&mdashso when I was listening to one of my go-to podcasts, I was intrigued to hear the host say that eating more food early in the morning could actually help you stay more alert, avoid overeating and snacking between meals, and even lose weight. In fact, her message wasn't just to eat more in the morning, but to eat the most in the morning, then a bit less at lunch, and then finish the day with dinner being your smallest meal.

I was apprehensive, but I'm a sucker for diet-related self-experimentation, so I was game to flip my eating habits on their head for potential physical and mental gain. Here's what happened when I did. (Looking for more simple, smart advice? Order Prevention&mdashand get a FREE gift when you subscribe today.)

My breakfast size doubled&mdashand I felt like garbage.

On day one of my experiment, I went big. I toasted up a grain-free English muffin (220 calories), slathered it with peanut butter (190 calories) and jam (50 calories), and then whipped myself up three jumbo scrambled eggs (270 calories) cooked in butter (50 calories) and topped with cheese (100 calories). All in all, it was about 660 calories&mdashtriple what I normally eat&mdashand probably too much for someone whose only exercise is walking her dog 3 to 5 miles per day (certainly not bad, but I'm no athlete).

I felt like crap until about 1 PM. And while I didn't snack between breakfast and lunch, I'm not sure the bloating and post-Thanksgiving levels of grogginess were a good trade-off. I definitely didn't feel sharp like I'd hoped I would. I did eat blago less for lunch, but I consumed my normal amount for dinner.

I learned that my definition of big was way too big.
I knew continuing this way wouldn't yield good results&mdashat least for me&mdashso I decided to consult some experts. (Yes, I now realize I should have done this earlier!) When I did, it became clear that my definition of "big breakfast" was supersized. "Generally speaking, I'd recommend breakfast be in the 350 to 550 calorie range, depending on activity level, appetite, and age," says registered dietitian nutritionist Katie Shields. "Someone who likes to have a mid-morning snack would aim for the lower end of the range."

And when I asked her if there was any merit to making breakfast your biggest meal of the day: "The research doesn't substantiate that eating more in the morning is better compared to eating more at night, and vice versa," says Shields. "It's important to listen to your body and find a way of eating that works best for your lifestyle."

After downsizing a bit, I hit my stride.

The next few days, I was more strategic, and I tried to focus more on protein than calories at breakfast. According to registered dietitian Lily Nichols, everyone's needs are a little different, but most women should aim for 15 to 25 g of protein in their morning meal&mdashsomething like full-fat Greek yogurt with berries and nuts or Nichol's personal favorite, 2 eggs, 2 slices of bacon, sautéed kale, and a handful of berries.

So I followed her advice and made myself a veggie and egg scramble, along with a small handful of cashews. Protein clocked in at about 18 g, and, while I didn't count, I estimate that calories were just under 400&mdashstill more than I had been eating, but much more manageable than day one's breakfast. I was full, but not stuffed, and was free of uncomfortable hunger pains and energy dips throughout the morning.

I started skipping lunch and focusing better.
Continuing with the strategy above, I found that I still wanted my mid-morning snack, even though I wasn't terribly hungry. I know, snacking while staring at a computer goes against all those mindful eating tips I've doled out in the past, but I oddly enjoy my ritual of eating baby carrots and peanut butter while I answer e-mails. I imagine I could do far worse things. At least I'm mindful about my mindlessness, right?

Over the next few days, I realized that my bigger breakfast and filling mid-morning snack meant I didn't want a normal lunch. So I skipped it. And instead, I started making a point to pack another snack containing some protein and healthy carbs (e.g. hardboiled egg and an a piece of fruit) to eat around 3 PM. This did wonders for my focus and alertness at times when I'd normally hit a lull. Then, around 7PM, I'd eat my normal dinner.

This "hourglass" approach to eating&mdashas opposed to front-loading my calories like I'd originally intended, or eating three square meals a day&mdashseemed to fit my body best.

I realized there's no one-size-fits-all approach.
My goal in writing this isn't that you replicate my habits, but that you take the time to do a little experimentation of your own. While I realized that starting the day with a protein-rich, substantial-but-not-huge breakfast helped set a healthy tone for the rest of my day, you might discover something totally different. And the experts agree. "There's research to show both eating breakfast or occasionally skipping it&mdashsuch as an intermittent fasting approach can work well," says Nichols.


Pogledajte video: PROIZVOD OD KOG SE NE ODVAJATE UNIŠTAVA VAM KOSTI-POSEBNO PAZITE NA DECU! (Oktobar 2021).