Breakfast: How to keep you full for a long time

Most people only find enough time to sit down at a lovingly laid breakfast table that offers a wide variety of delicacies on the weekends. Nevertheless, even during the week it is impossible to do without a small or larger snack to start the new day.

Unfortunately, however, many people notice that their quick breakfast only keeps them full for a very short time and after a few hours hunger sets in again. The foods eaten for breakfast are primarily responsible for how long the feeling of satiety lasts. In this context, it is recommended, for example, to eat wholesome and healthy foods for breakfast, such as high-quality organic honey cereals, which provide the body with a variety of important nutrients and also taste extremely delicious.

The following article explains what you should pay attention to so that breakfast ensures the longest possible satiety.

Eat enough calories

The advice of nutrition experts is that between 300 and 400 kilocalories should be consumed during breakfast. Those who are watching their weight can tend to stick to the low end.

In order to maintain the current weight or if a strenuous sporting session is scheduled for the day, it is advisable to consume around 400 kilocalories at breakfast. It makes sense to think about which foods are to be eaten and how many calories are associated with them before breakfast.

Pay attention to the right mixture

However, it is not only the amount of calories consumed that is important for breakfast. What foods are consumed is also crucial. It is important to ensure that the first meal of the day contains sufficient protein, because this ensures a longer feeling of satiety. In addition, carbohydrates should not be neglected, as they provide the body with the necessary energy. A good feeling of satiety is also promoted by a certain amount of fiber.

A balanced breakfast can thus consist, for example, of fresh fruit, a wholemeal toast with scrambled eggs and avocado, milk or yogurt with fruit and oatmeal, or a delicious smoothie.

Avoid sweets

While sweet granola bars, pancakes, or sweet bagels with greasy spreads may enjoy overwhelming popularity for breakfast, there is a lot of sugar in these foods. This sugar supplies the body with a lot of energy in a very short time. However, this energy boost is hardly long-lasting and rather leaves an unpleasant feeling of hunger as well as tiredness and listlessness.

Those who cannot do without a sweet taste at breakfast can, for example, resort to a healthy banana bread. This is characterized by its natural sweetness and ensures long-lasting satiety.

Recognizing a real feeling of hunger

Fatigue, irritability and headaches are often seen as signs that the body urgently needs to be supplied with new energy. However, before preparing the next meal or grabbing a snack for in-between meals in this situation, the first step should be to check whether it is actually genuine hunger.

Perhaps it is just hormones, too little sleep or excessive stress that are causing the body to react with signs of hunger. It can be helpful to check what has already been eaten that day and whether it can therefore really be genuine hunger.

Include healthy snacks

A healthy, balanced and good breakfast is characterized by the fact that it reliably keeps you full for about three to four hours. If there wasn't enough hunger or time to consume a sufficient amount of food at the actual breakfast, the feeling of hunger may make itself known again a short time later.

In this case, however, it is important not to reach for unhealthy snacks or sweets. A small snack that contains less than 150 kilocalories ensures that the rest of the day's nutrition plan is not thrown off track.