What’s the Best Meal Plan to Start the Day?

Here are some reasons not to eat cereal for breakfast.

1) You Are Increasing Your Blood Sugar Early in the Day

Many of your favorite breakfast cereals may be high in sugar, even though you might not know it. They are also high in glycemic (GI) because they are made mostly from highly refined grains. High GI carbs (carbohydrates) with high GI (carbohydrates) give your body an instant source of energy. They are easy to digest and can often be followed by what is commonly called a sugar crash.

Sugar crashes occur when ingested carbohydrates get absorbed into the cells of the body. Blood sugar levels quickly return to baseline after an initial spike. You feel tired and drowsy a few hours later, which is not what you want.

You will feel deprived and your body will crave energy to replenish the high blood sugar levels. You don’t want to create a vicious circle during a phase of fat loss.

2) Cereal Has a Higher Caloric Value Than You Think for Something That Isn’t Very Filling

Look at the nutrition label on your cereal box. Although you might not be able to see it initially because you are only looking at calories, the average serving size of 3/4 cup is not what you actually eat. It will likely be twice, triple, or even quadruple the amount.

Calculate how many calories this adds up, then consider the calories in milk that you haven’t yet accounted for. You’ll likely feel hungry within a few hours if you consume 500 calories or more.

There are exceptions, and you may be able to have high-fibre sugar-free cereal with skim milk, but even so, the potential cost of those calories is greater than what you get from it. Why? This is why you should not eat a carbohydrate-focused meal. You will get a poor nutritional profile and would be better off eating something with quality protein and healthy fats.

What is a Healthy Breakfast Alternative?

A meal should contain a good source of protein, healthy fats and some carbohydrates that are low in GI and fibrous.

Fibre and fats will slow down digestion and keep you satisfied for longer. A quality protein source will supply your body with amino acid that is required to produce dopamine, a neurotransmitter that helps us stay focused, energised and productive.

You can choose meat, fish, eggs or dairy products for high-quality protein sources. Even though the amino acid content is lower, plant protein sources like lentils can still be beneficial. Keep in mind that protein intake must be high to maintain lean muscle mass and reduce body fat. Protein should be considered the first macronutrient in your meal planning.

Healthy fats include avocados, cheese, and other mixed nuts. Keeping fat levels low can cause serious health problems.

Last but not least, carbs should be low in carbs. Your training schedule and current level of fitness may dictate if you add more carbs such as fruits, starchy vegetables and whole grains. Carbohydrates should be consumed around or near bedtime, as your body is insulin-sensitive after a workout. Pre-bed carbs can also help you sleep better.

Vegetarian Buffet adheres to a strict zero MSG policy. We use herbs and spices to bring out the best in our meat-free, all-natural ingredients. We can create amazing aromas and flavours that enhance the taste of our Vegetarian Buffet Food. This allows us to reduce salt and oil in our meals, which will make them more delicious and keep you full.