A. Varying what you eat is a good idea in theory.
B. Also coffee drunk on an empty stomach is not recommended.
C. Just a banana will do the trick.
D. Plus the women felt fuller for up to 12 hours after eating the peanut butter or peanuts.
E. But it's not just when you eat; it's what you eat.
F. It could set you up for overeating throughout the day.
We've all heard that breakfast is the most important meal of the day, and that may actually be true. A study of more than 50, 000 adults aged 30 and older found that breakfast eaters were more likely to lose weight than those who didn't eat a morning meal. Other studies link skipping breakfast with a higher risk of developing high blood pressure, heart disease, and type 2 diabetes.Balancing carbohydrates (碳水化合物) with protein , fiber, and healthy fats is the key to a satisfying and nutritious breakfast. These tips will help you really rise and shine:
1 Eat even if you're not hungry.
Although you might not feel like eating first thing in the morning, it's a good idea to get something into your system. Eating within 90 minutes of waking up will jump-start your metabolism (新陈代谢) and keep you from getting hungry later.
2 Be boring.
But if you are watching your weight, you might want to stick with the same old menu. A 2014 British study found that people who allowed their breakfast calories to change (as measured by a five-day diet diary) had larger waists and a higher incidence of metabolic syndrome than folks who kept their morning calorie intake constant, no matter how much they ate the rest of the day. It's not clear why your morning calorie count makes such a difference, but given that a larger waist size and metabolic syndrome can increase your chances of diabetes, heart attack, and stroke, it's worth making the effort to hold it steady.
3 Add peanuts or peanut butter.
In a small study of 15 obese women, eating peanuts or peanut butter helped to lower the glycemic response to a breakfast of Cream of Wheat and orange juice一meaning that the carbohydrates were digested more slowly and blood sugar did not rise as high.So they were less likely to snack later. Spreading peanut butter on toast or sprinkling chopped nuts on cereal (麦片) are easy ways to add protein to a carb-heavy meal.
