Many people skip breakfast because they want to lose weight faster. However, they start to feel weak hours before lunch. As a result, they choose quick fixes of energy, such as soda and chocolate bars. Energy drinks often contain a lot of sugar and caffeine, which are only good for a brief jolt of energy. Simple glucose only gives us short-lived energy reserves and we will exhausted not long after that. People who don’t eat enough breakfast could become ravenously hungry for the rest of the day. We get energy mostly from the conversion of glucose. Carbohydrate is the primary source of energy, followed by fat and protein. Our body prioritizes on the conversion of carbohydrate. When we lack carbohydrate in our body, we will start to convert fat and protein. However, at this stage, we already experience a degree of weakness. It is much easier for out body to break down simple carbohydrate into energy. On the other hand, it takes more time for our body to process complex carbohydrate with its long molecular chains.

Based on the above facts, we should choose the right strategy, so we can feel energized for the whole day. Here are things that you should choose for your daily consumption:

  • Oats: Oats are generally useful to build up energy reserves before lunch. A medium-sized bowl of oats could help you to keep going for the whole morning. Oats and oat bran are known for their high fiber content, which will slow down your body’s rate of burn. By eating oats at moderate amount, you can have enough energy, without worrying about putting extra weight on your body.
  • Whole grains: Unlike processed grains, whole grains are still relatively more intact. They contain germ, bran and the primary starchy part, called endosperm. Processed and refined grains are missing the germ and bran components. In reality, they contain most of the nutrients, including much of the polyphenols. When choosing bread and baked products, you should make sure that they are made from whole grains. They may taste grittier, but you will get the full benefits of your meals.
  • Low fat yogurt: Low fat yogurt could provide with a lot of nutrients. It contains primarily of B vitamins and minerals, such as potassium, magnesium and calcium. It’s also a good source of protein. When choosing yogurt, make sure that it still contains live cultures, which can help to maintain floral balance in your digestive system.
  • Nuts: Nuts like cashews, walnuts and almonds contain complex carbohydrate that can help to maintain slower release of energy. If you feel that you need a boost of energy between meals, you should bring a bag of nuts, instead of soda, energy drinks, potato chips and candy bars. Overall, nuts contain relatively low GL.
  • Seeds: Flax seeds, pumpkin seeds and sunflower seeds are also good source of complex carbohydrate and healthy fats. You can also consume them as snack during your daily activities.
  • Fruits: Fruits contain both simple and complex carbohydrates. So, they can provide with quick boost and slow release of energy. Banana, apples, grapes and oranges are ideal for healthy snacking. Apples, in particular, are good if you start to get drowsy when working or driving.