Diet: 3 breakfasts that give you excitement!

Starting the day on an empty stomach or full of sugar is harmful to health, good humor, and the waistline. How to have a good meal in the morning to combine breakfast with beautiful vitality?

• Why you shouldn't skip this first meal

For lack of time, desire, or thinking thus facilitating weight loss, someone sometimes tempts us to bypass this first meal of the day ... yet essential! The proof:

- when you wake up, the body is on an empty stomach, and until it has had breakfast; it secretes cortisol: a stress hormone involved in fat storage but also many heart attacks in the morning. The increase in cortisol levels goes hand in hand with the increase in blood pressure.

- the brain, which works 24 hours a day, has consumed all the reserve glucose during the night. When he wakes up, he needs to refuel to function properly; not to be "in the shoe polish".

- not eating when you wake up induces deleterious snacking in the morning. Particularly because to calm stress, sweets which activate the reward system in the brain and soothe immediately always attract us. Hence the irresistible urge for a pastry or a biscuit which by force makes the bed of pounds and diabetes.

• Why avoid sugar in the morning

It may well be called "small", the composition of this meal determines good health from day to day. However, the more sugar we eat in the morning, they secrete the more insulin (therefore hypoglycemia, sluggishness, cravings), and the more we increase the glycemic load for the day because sugar whets hunger and calls for sugar. With equal calories, a sweet breakfast encourages snacking in the morning or even all day ...

Avoid at breakfast

All foods with a high Glycemic Index (GI), which quickly and strongly raise blood sugar levels, such as white bread, jam, "children's" breakfast cereals (puffed honey, chocolate balls...), but also the glass of orange juice devoid of fibers to slow the assimilation of sugars. The worst is to add all these sources in the morning (white bread, brioche, or crackers from the supermarket + jam + fruit juice or sweet cereal + hot chocolate). Also to be avoided: the protein cereal bar or for athletes, much too sweet!

Best in the morning

They assimilated slow formulas that include a source of carbohydrates and not three and low GI foods whose sugars and saturate sustainably without raising blood sugar.

For example, 1 bowl of muesli or oatmeal without added sugar + milk + cinnamon; or integral bread + piece of cheese + fresh fruit; or boiled egg + ham + fresh fruit; or wholemeal bread finely spread with almond puree + ham, + fresh fruit. All accompanied by tea, coffee, or chicory without sugar.

• 3 healthy and delicious homemade formulas

Muesli: 150g of rice flakes and 150 oats, 50g of hazelnuts and 50 puffed quinoa, 100g of dried apples. (for 1 jar)

Combine rice flakes, oats, and hazelnuts. Brown for 5 minutes in a non-stick pan, stirring. Leave to cool, add the apples cut into small pieces and the quinoa to the mixture, and store in a glass jar.

Porridge: 40g of oatmeal, 25cl of ½ skimmed milk, cinnamon. (for 1 perf.)

Bring the milk with cinnamon to a boil. Lower the heat, pour in the flakes, cook for about 7 minutes, stirring with a whisk. When the consistency is creamy, pour into a bowl, enjoy with a compote without added sugar.

Pancakes: 125g of flour, 1 tsp of baking powder, 1 heaped tbsp of oat bran, 2 eggs, 20cl of ½ skimmed milk, 20g of butter, salt, oil for the pan (for 12 pancakes)

In a bowl, combine the flour, oat bran, baking powder, egg yolks, a pinch of salt, and melted butter. Stir in egg whites, whisked in stiff peaks. Leave to rest for 30 minutes before cooking 12 ladles of dough. Enjoy them topped with compote or garnished with fresh cheese and ham.