Experts say that the main breakfast is linked to the afternoon in the afternoon

The common breakfast error may be the cause snack In the afternoon.

Many Americans skimp on protein in the morning and instead choose foods that rise in blood sugar and lead to midday energy accidents – and cause more intense desire for unwanted food.

“Ghaleb Only coffee,Marisa Carb, a registered dietitian and MPM Nutrition, founder of MPM Nutrition, Fox News Digital.

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“These options are fast, but they are usually low in protein and can make you feel hungry again within an hour or two.”

Protein takes longer than simple carbohydrates, which means that it can suppress appetite for a longer period. It also plays a major role in the production of neurotransmitters such as dopamine and serotonin, which can affect the mood, concentration and generally Mental well -beingCarb said.

Carb said: “Starting your day with protein gives your mind to the building blocks that you need to support things such as memory, emotional balance and mental clarity.”

“In addition, given his role in blood sugar management, protein in the morning keeps our energy constant throughout the day, which is the key to positive mood.”

The alternative cultivated by the American protein full of protein has twice the amount of quinoa

Although the popularity of protein has increased in recent years, many Americans are still eating most of them At dinner Often in the form of meat – when it can no longer use energy throughout the day, according to the American Nutrition Association.

Many people are also not sure of the amount of protein they should eat, and Dr. Jacqueline Albine and registered dietitian, who run the UT Southweestern Medical Center in Dallas, Texas.

The RDA for protein is the latest 1.1 to 1.6 grams of protein per kilogram of body weight, according to Albin and Siel.

They recommend 20 to 30 grams of protein for breakfast.

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“Our formula is a protein in addition to production, and if you can get some fibers there, you will remain full,” Albin told Fox News Digital.

Packing in some additional protein can be simple.

“You don’t have to spend a lot of money on additional protein supplements or special tremors,” said Siller.

“Drain a box of cooked beans, rinse it well, put it in a container in the refrigerator, then think about what you can add a scoop for it for the week.”

Other protein breakthroughs include hemp seeds spraying – which can contain up to 10 grams of protein for each meal Favorite as avocado toast Or try to stimulate tofu instead of eggs.

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Experts recommend caution Manufactured foods Drinks are immune to an additional protein – even those that are marketed as healthy.

Robin Decco, a comprehensive dietitian adopted in New York, warned that many Breakfast foods It can be misleading.

She said: “Grains, granola, portable bars, bread, cakes, flavor and sugary oats, yogurt with a flavor and juice drinks – they are in fact just simple carbohydrates.”

Desico said that he could leave you feel vibrant at first, but this usually followed by mental and physical crash.

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Some of its favorite breakfast meals are the normal Greek yogurt with cinnamon, vanilla extract, berries, ground linen seeds, nuts, eggs with vegetables such as zucchini, tomatoes and spinach with Avocado slices and hemp seeds.

And who says that breakfast cannot be dinner? ” Decco added. “remains Grilled salmon With fried spinach and lentils on the side. ”

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If you find yourself yearning for AfternoonChoose some dark chocolate and almonds, Skyr yogurt, berries or protein juice with spinach and nutmeg, recommend karp.

She said: “Often the intense desire for sugar in the afternoon is a way to indicate your body that it did not get enough protein, fiber or healthy fats early in the day.”

“When the passion strikes, try to eat something balanced to maintain the blood sugar level fixed until dinner.”

Alban also said that listening to your body is the key.

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“Are you really hungry when you get a passion for that afternoon or are you dried? Do you feel bored? Are you tense? Many of us use food for rest Healthy ways She said that the comfort of ourselves and the management of tension from low -quality foods. ”

“Eating protein throughout the day definitely helps with endurance to make better options.”