Research shows that an effective diet begins with a king-sized breakfast
Remember that time your mother forced a spoonful of uninteresting poha into your mouth before you left for school? It's time to thank her for that wonderful gesture.
Breakfast may not be the first thing on your mind when you wake up, what with all the work stress and meetings lined up. But it is only as important to have a healthy meal in the morning as it is to breathe. And we are not in the least bit overstating that fact here.
A recent research study says that eating breakfast has an advantageous effect on late-morning mood, satiety and cognitive performance. We spoke to experts in the field who tell you exactly why you need to take that little extra effort to rearrange your lifestyle that will help you stay fit and happy.
Says who?
Says nutritionist and author of Eat.Delete. Pooja Makhija, "Breakfast, quite literally, means breaking the fast after eight to 10 hours of not eating while you are asleep. If you are not fed in the morning your body goes into starvation or generator mode as I call it, where your body then starts storing anything that you've eaten, be it an idli or bacon or fried chicken."
Eating immediately after waking up fuels you up instantly and prepares you for the day ahead. If you don't eat breakfast, the starvation mode makes you want to eat more and store more, resulting in weight gain. You eat less to compensate, which again results in starvation.
The only way to break this vicious cycle is to eat the heartiest meal you can for breakfast. Soon after you wake up is a time when your metabolism is at its highest rate, thus eating then will burn calories and replenish your system for the day.
Food consultant Rushina Munshaw Ghildiyal compares the human body to a car or machine that needs to be tanked up after a night long sleep to hit the road in perfect condition. "Breakfast is the only way you can survive the day without feeling lethargic or tired," she says.
Daily essentials
Rushina explains that your daily breakfast should include foods from at least three of the four food groups. When combined, this meal should make up about one-quarter to one-third of your day's total nutrients. Also try to ensure breakfast components are made up of foods with healthy fat, lean protein and complex carbs and fibre such as nut butters, low-fat hard cheeses, whole grain breads and crackers, fibre-rich fruit and vegetables.
Proteins
According to Pooja, egg whites are the best source of proteins for the body. They help in wear and tear utilisation, muscle growth and healthy hair. Indian food items such as a bowl of poha, upma or dalia are also a perfect mix of carbohydrates and proteins. Moong dal or besan are also high sources of good quality proteins and can be had in the form of chillas with a bowl of curd. Rushina sides with fish, which is not only a great protein source but also a fabulous source of Omega 3 fattyacids — try salmon or tuna in sandwiches with wholegrain breads.
