A nutritious breakfast combining protein, fats, and complex carbohydrates helps maintain energy and suppress cravings, contrary to sugary, carbohydrate-heavy options that prompt hunger soon after eating, as experts recommend.
A breakfast heavy on quickly digested carbohydrates and light on protein and fat can leave people hungry again soon after eating and more likely to reach for sweets, according to Russian news agency RIA Novosti, citing nutrition trainer Olga Yablokova. Her advice reflects a broader view among nutrition specialists that breakfast works best when it combines protein, fat and slower-release carbohydrates rather than relying on sugary pastries, white bread or other refined foods.
Yablokova told NEWS.ru that a well-built breakfast helps prevent energy dips during the day and reduces the urge to snack. She said the most common mistake is a plate dominated by fast carbohydrates with little else, which she argued often leads to repeated grazing and overeating. For many adults, she suggested aiming for about 25g to 30g of protein, 10g to 20g of fat and 25g to 40g of complex carbohydrates.
That approach is consistent with nutrition guidance from other health outlets. Healthline has reported that a higher-protein breakfast can curb hunger and reduce later calorie intake, while Cleveland Clinic says refined carbohydrates can trigger blood sugar swings that make cravings worse. Science-focused guidance on balanced breakfasts also points to the value of combining complex carbohydrates, protein and healthy fats to keep energy and appetite steadier through the morning.
Examples given by Yablokova included an omelette made with 2 or 3 eggs, vegetables, herbs, cheese and a slice of wholegrain bread, or buckwheat served with butter and homemade turkey ham. The common thread is simple: a breakfast with more substance and less sugar is more likely to keep people satisfied for 4 to 5 hours, making mid-morning snacking less tempting.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
