If you find yourself constantly dipping into the biscuit tin well before lunchtime, your breakfast choice could be the culprit. According to a nutritionist, a straightforward 30-second check before your first mouthful could help curb hunger pangs and keep you feeling satisfied for longer.
Numerous popular breakfast options are laden with carbohydrates yet lacking in the nutrients necessary to maintain satiety throughout the morning hours.
This means you might find yourself grabbing crisps, chocolate or cereal bars merely a few hours after your meal – despite having consumed what appeared to be a reasonably substantial breakfast.
Rather than slashing calories or abandoning meals altogether, experts suggest that implementing a few straightforward adjustments to your plate can yield significant results.
Oliver Goble, nutritionist at Supply Life, advocates performing what he terms a “Breakfast Check” before commencing your meal.
Goble explained that it takes under 30 seconds and involves posing three straightforward questions to yourself before taking your first bite.
He explained: “People often think they’re hungry because they haven’t eaten enough, but more often it’s because their breakfast wasn’t balanced in the first place. Taking a few seconds to check what’s on your plate can help you build a meal that’s much more satisfying.”
The breakfast check
The opening question is: Where’s my protein? Protein assists in slowing digestion and ranks among the nutrients most strongly associated with helping individuals feel fuller following a meal.
The second question is: Where’s my fibre? Foods including oats, berries, wholegrain bread, fruit, seeds and high-fibre cereals contribute bulk to meals and promote more stable energy levels throughout the morning.
The final question is: Will this realistically keep me full until lunch? If your breakfast consists primarily of sugary or refined carbohydrates, you may discover yourself feeling hungry again far sooner than anticipated.
Oliver said: “You don’t need a perfect breakfast and you certainly don’t need expensive healthy foods. The aim is simply to include a balance of protein, fibre and healthy fats wherever possible, as these nutrients work together to help keep you satisfied.”
Small swaps can make a big difference
Straightforward adjustments can transform breakfast into something far more satisfying without requiring loads of additional effort.
Incorporating Greek yoghurt and berries into cereal, garnishing porridge with nuts or seeds, opting for wholegrain toast rather than white, or serving eggs alongside your breakfast can all contribute towards creating a more balanced meal.
Oliver added: “When breakfast keeps you satisfied for longer, you’re naturally less likely to spend the rest of the morning thinking about food. It’s a small daily habit, but one that can have a surprisingly big impact over time.”
This story originally appeared on Express.co.uk
