Jakarta –
A bloated stomach can be overcome with a proper diet. At breakfast, try following the 9 habits outlined by this nutritionist. The benefits can make your stomach flat!
Breakfast is the most important meal of the day which has various benefits. The body and brain will get ‘fuel’ through eating this morning.
Apart from that, breakfast can prevent someone from having a bloated stomach. Quote Eat This, Not That! (24/10), a study revealed that breakfast habits are associated with less body weight and belly fat.
Those who ate breakfast 5 to 7 times per week reported gaining less weight. Meanwhile, the prevalence of obesity among people who do not eat breakfast is higher.
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The breakfast in question is of course healthy, with the right menu choices and portions. Apart from that, health experts reveal 7 breakfast habits that will help you get rid of a bloated stomach.
Here are the 9 breakfast habits:
1. Have breakfast after 30 minutes of waking up
After 6 to 8 hours of sleep, you wake up in a ‘fasted’ body state. Therefore the body is ready to be given ‘fuel’ afterwards.
According to Dr. Matt Tanneberg, CSCS as a sports chiropractor, when you eat breakfast, your metabolism will slow down. The body stops burning calories because it tries to retain whatever it needs as best it can.
“Ideally, you should eat within 30 minutes of waking up to replenish your body so it can function properly throughout the day,” says Tanneberg.
2. Drink water immediately after waking up
 Photo: Getty Images/iStockphoto/samael334 |
Apart from your body being ‘fasted’, after waking up you are actually also dehydrated. This is the reason why it is important to drink water immediately after waking up.
Drinking water when you wake up signals the body that it’s time to start the day, according to nutritionist Ilana Muhlstein, MS, RDN. He also said that this is a very good nutrition-related habit.
In fact, drink 2 glasses of water before breakfast and each subsequent meal was one of the practices that helped Muhlstein lose weight. “Thinking ‘drink water first’ helps you make better eating decisions throughout the day,” suggests Muhlstein.
3. Choose a healthy breakfast menu
A healthy breakfast is of course closely related to the menu chosen. Make sure to consume macronutrients such as protein, fat and carbohydrates when eating in the morning.
Tanneberg said there is no need to be ‘hostile’ to carbohydrates because this nutrient is a source of energy. One source, fruit. Then, if you want to find a delicious and practical source of protein for breakfast, eggs could be the right choice. This is because eggs are also nutrient dense and contain fat.
Tanneberg says, “Combining all sources of macronutrients at breakfast helps shed belly fat and keeps you full throughout the day.”
4. Avoid sweet foods and drinks
 Photo: Getty Images/iStockphoto/samael334 |
Don’t be tempted to eat and drink sweets at breakfast. Intake of these foods can cause sugar levels to spike drastically and then drop in a short time. Nutritionist Trista Best warns of the negative impacts.
“You can feel tired and hungry because simple carbohydrates (such as those in sweet foods and drinks) contain little fiber and other nutrients so they are easily absorbed. You will quickly feel hungry afterward,” said Best.
