What criteria should a good breakfast meet?

1. People who skip breakfast are four times as likely to get overweight as people who eat in the morning. Breakfast shakes up your digestive system. What is the best thing to eat to reap the benefits?

1. Your breakfast will get your bowels going. You get energy that helps you to start the day fit and focused. Moreover, you are less likely to snitch if you have had a good breakfast. Much research shows a clear link between not eating breakfast and obesity. Good reason to take the time to eat in the morning.

High fiber menu

1. Start the day with a nutrient boost. Harvard scientists emphasize that the benefits of breakfast only apply if you choose a high-fiber menu. The Nutrition Center advises to start with at least one whole grain product every day. Preferably spread with low-fat margarine or another soft bread spread for good fatty acids. Low-calorie toppings are, for example, jam, fruit sprinkles, apple syrup or 30+ cheese. Would you rather not start with bread? Then low-fat yogurt with muesli is a good option. You can add even more healthy ingredients to such a container of dairy by adding a handful of bran, blueberries, pieces of banana or other fruit. Most breakfast cereals contain a lot of fiber, but also a lot of sugar and calories.

Start light

1. So your breakfast is a crucial meal if you watch your weight. A cracker is not enough to take advantage of the satiety effect of breakfast. Some diets start the day so light that snacking and snacking become very tempting. So don't see it as your first opportunity to save calories, but as the basis for a snack-free day. Eat enough and enjoy. If you are not hungry right after you get up, you can only have some fruit. However, have a sandwich or low-fat yogurt with muesli later in the morning. This way you prevent the 'ten hours' from getting out of hand.

Losing weight? Baking sausage!

1. Breakfast as the most important meal of the day is the basis of Dr. Daniela Jakubowicz's extreme Big Breakfast Diet. She conducted a study among overweight women. One group ate at least half of its daily calories immediately with breakfast, the other group ate lightly and followed a regular diet. The big breakfasts fell off more. For example, at the Big Breakfast Diet you eat fried eggs with sausages and other heavy foods. After such a meal of 600 to 850 calories, a meager lunch and dinner follow. According to Jakubowicz, this would put your metabolism to work hard. And: with a good bottom it is easier to say no during the day. The Big Breakfast Diet has many practical drawbacks. Most importantly, the rest of the world eats extensively in the afternoons and evenings, so it takes a lot of discipline and flexibility to keep it up. Moreover, according to many scientists, it's simply a matter of not eating more than you need during the day. There is no magical time to eat. It's just that if you don't have breakfast, you're more likely to fall for high-calorie bites later in the day. Also, a large breakfast often provides a lot of saturated fat.

Tip

1. Love the Anglo-Saxon big breakfast? Then make an omelet of two eggs with ham and melted 30+ cheese every now and then. Possibly with ketchup. You then eat more than 25 percent of what you need in calories every day, about 550, but that is still much less than a real Big Breakfast.

2. Love the Anglo-Saxon big breakfast? Then make an omelette of two eggs with ham and melted 30+ cheese every now and then. Possibly with ketchup. You then eat more than 25 percent of what you need in calories every day, about 550, but that is still much less than a real Big Breakfast.