If you feel hungry a short time after breakfast, it is possible that the problem is not with the amount of food – but rather with the composition of the meal. According to a report published in the British "Huffington Post", a combination of protein and dietary fiber in the same meal may help increase the feeling of satiety and maintain stable energy levels for longer hours.
Nutritionists explain that many people tend to start the day with meals based mainly on processed carbohydrates, such as breakfast cereals or pastries. Such foods can cause a rapid spike in blood sugar levels, which is followed by a sharp drop – and sometimes also an early feeling of hunger, even before lunch.
One of the foods that gained attention is Greek yogurt with berries, seeds, and nuts. This is a meal that combines the protein originating from the yogurt with the dietary fiber found in the berries, seeds, and nuts – a combination that may give the body a prolonged feeling of fullness. Dr. Louisa Werner explained that protein and fiber work together to stabilize blood sugar levels and reduce the craving for snacks during the morning hours. According to her, it is recommended to aim for every main meal to contain, as much as possible, between 25 and 30 grams of protein.
Among the additional options mentioned in the report: Whole grain bread with cottage cheese, smoked salmon, and avocado, as well as oatmeal with seeds and fruit. These foods provide a balanced combination of nutritional components required by the body, including protein, fiber, and healthy fats. According to nutritionists, the secret is not necessarily in eating larger quantities, but rather in the correct choice of components that help with the feeling of satiety, support digestive system activity, and maintain stable energy levels throughout the day.