Do you really have to wait until mid-morning before having your first meal? When is the best time to have our breakfast? The nutrients we consume have a significant impact on our health, so it’s important to understand what we need in order to be physically and mentally fit. In this article, we’ll take a deep dive into what you need to know about general nutritional guidelines to help you fuel up and have a good day.
According to chrono-nutrition experts, breakfast should not be eaten right after waking up, but rather between 20 minutes and three hours later. The reason ? The body needs time to switch to “digest” mode and accept its first meal of the day. In France, the French are more used to having a hearty breakfast to prepare for a busy day. Is it time to make some changes to our nutrition plan?
How long do you have to wait for breakfast?
Some experts recommend that the ideal time to eat breakfast is between 7 a.m. and 9 a.m. after waking up. This period is considered optimal because it allows your body to adapt to variations in hormone production and the decrease in cortisol. It’s important to note that eating immediately after waking up can actually be counterproductive to your metabolism and thus impair the body’s absorption of nutrients. Other experts, however, encourage people to listen to their body cues and eat when they’re hungry, without waiting for a specific time. Although a period between 7 a.m. and 9 a.m. is considered ideal by some nutrition experts, there is nothing against eating earlier or later if you are hungry or feel you need a meal afterwards. have slept well.
So what is the best way to choose our breakfast time?
Listening to your hunger is very important for maintaining a healthy and balanced diet. When we sleep, our organism produces hormones which are produced during the night and which are responsible for the appetite and the feeling of satiety. These hormones, known as leptin and ghrelin, work together to control how we perceive hunger. Leptin helps us feel full after eating, while ghrelin stimulates appetite and can increase our cravings.
During our phases of deep sleep, the levels of ghrelin drop, on the other hand, they can be triggered by a peak in cortisol in the morning and can thus cause an increase in the desire for food upon waking. In addition, external factors such as lack of sleep, stress, environment or even the body’s natural needs can affect our appetite in the morning. That’s why, if your little ones don’t like having breakfast in the morning, don’t force them! make sure they have more nutritious sources that they can savor later! You too, if you feel that you don’t want to eat, nothing pushes you to do it!
In short, it is essential to listen carefully to your body and its food signals rather than establishing a fixed time at which to eat a specific breakfast. Listening to hunger allows the body to get the nutrients it needs without nutritional excess or deficiency; it also helps to regulate usual mealtimes so that they are not too far apart or too close together. Plus, by consciously making the right food decisions throughout the day based on signals sent by your body, you’ll be able to improve your focus and mood.
Healthy and conscious diet: opt for a breakfast that boosts your energy.
A healthy and balanced breakfast can help improve your well-being, health and energy levels. A good way to start is to make sure your breakfast contains a balanced mix of the three main macronutrients: carbohydrates, proteins and fats. Carbohydrates are the main source of energy for the human body, so they are important to start the day off right. Protein and fat provide longer lasting energy and can help maintain stable blood sugar levels.
Whole grains such as oats, quinoa or rye offer convenient and tasty sources of complex carbohydrates while providing other essential nutrients such as vitamins and minerals. Protein-rich nuts or seeds are also a great way to spice up breakfast and satisfy the nervous system with the omega-3 fatty acids they contain.
You can also opt for a yogurt rich in calcium which will keep you satisfied until lunch, while providing probiotics which stimulate the immune system.
Finally, remember to vary the fresh or dried fruit. These provide a wide variety of trace elements, vitamins and fibers that will help your digestion. When you combine different whole, nutrient-dense, satiating foods, you create the opportunity for a nutritious, mindful breakfast that you’ll enjoy all day!