Breakfast: the habit to ban according to experts to avoid the 11 a.m. craving

The pace quickens at dawn, and fatigue is a constant threat. And yet, one detail of the morning routine has an impact on energy. According to the experts, your breakfast can make or break your day.

The bad habit that ruins your morning

In many homes, we gulp down coffee and juice. Then we nibble on a pastry, often on an empty stomach. This sweet, liquid breakfast creates a blood sugar spike.

Sugar rises quickly, insulin follows, energy then drops. As a result, hunger returns early, with cravings for sweets. What’s more, concentration drops, especially in the late morning.

What science says about peak blood sugar

Dieticians have been describing this mechanism for years. So it’s not just coffee that’s the problem. The body lacks stable support from the moment it wakes up for breakfast.
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A sweet morning calls for a snacking afternoon”

Science often talks about glycemic peaks. This peak disrupts satiety and certain regulatory hormones. In short, less balance, more rapid appetite.

Conversely, an early intake of protein limits this roller-coaster ride. What’s more, soluble fiber slows glucose absorption. The result lasts better until lunchtime.

• Choose whole fruit rather than squeezed juice.
• Add 20 to 30 g of protein.
• Choose oatmeal, wholemeal bread or simple muesli.
• Keep a handful of nuts or seeds handy.
• Drink a large glass of water before coffee.

Creating a plate that lasts

Think simple, think trifecta: protein, fibre, quality fats. For example, two eggs with wholemeal bread and fruit work well. Greek yoghurt with seeds and pear also works.

Aim for 20-30 g of protein in the morning. This benchmark supports satiety over several hours. For a quick breakfast, skyr, fromage blanc or silky tofu help.

When it comes to fiber, count on at least 8 g. What’s more, oats, chia and raspberries come in handy. They slow absorption and soothe hunger.

Don’t forget quality fats. A spoonful of almond purée or olive oil is all you need. On the other hand, limit sugary margarines and highly refined cereals.

Frequent errors and express solutions

You’re not hungry when you get up, and that’s common. In that case, take a balanced snack with you for later. A split breakfast suits certain rhythms.

You love the local viennoiserie, and you’re determined to make the most of it. So pair it with a protein-rich yoghurt and a piece of fruit. That way, the sugar will be better buffered.

You swear by orange juice. Replace it often with whole oranges, fiber included. Otherwise, dilute the juice and reduce the portion.

Adapting routines without pressure

Coffee on an empty stomach can irritate sensitive stomachs. If this is your case, eat a few protein bites first. Then drink your cup more calmly.

Budget matters, especially for families. So eggs, sardines, beans and plain yoghurt remain affordable. A smart breakfast doesn’t require ultra-processed products.

Time is often short in the morning. Prepare overnight oats or oatmeal the night before. Two minutes is all it takes to assemble your plate.

Some people choose intermittent fasting. In this case, you need to plan your first food intake carefully. The last breakfast of the week can remain a pleasure.

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