The Nutritionist's Secret: This Breakfast Will Keep You Full Longer

When preparing a meal, it's important to consider all its components to stay full over time and prevent snacking throughout the day.

According to Russian nutritionist Dr. Yekaterina Matiskina, it's recommended to compose your meal from foods containing fats, such as seeds, eggs, avocados, and nuts, as these fats help maintain the feeling of fullness for a longer period.

"A person needs energy in the morning to wake up, and complex carbohydrates like oatmeal help with that. Carbohydrates don't create a sense of fullness because they process quickly. As for fats, they create this feeling. These can be unsaturated vegetable fats like avocados, nuts, and seeds," explains the nutritionist.

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Furthermore, Dr. Yekaterina emphasizes that when a breakfast comprises various items, it's better to consume saturated fats from animal sources, and she adds a recommendation: "Oatmeal with boiled eggs and Parmesan cheese. You can add nuts and avocado to the oatmeal, which helps avoid hunger before lunch."

Additionally, she notes, each person has a different caloric total in their daily diet, but the general recommended intake is about 1 gram of fat per kilogram of body weight: "For example, if a person weighs 60 kg, then they should eat 60 grams of fat per day, if not prohibited by a doctor. People who are obese, have liver issues, or thyroid problems should also reduce the amount of fat in their diet."

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