Best breakfast: skip the carb-heavy and go protein-rich

Going without food longer than the normally expected number of hours between meals during the day causes hunger pangs to set in.  The body sends the signal that, without fuel, it is not at optimal state. NutriCentre head nutritionist Shona Wilkinson highlights that this is essentially the condition our body goes through during the night. This is also why breaking this fast from the previous night is necessary during the morning.

A number of people feel used to the fast and choose to continue without food for extended hours, and this may harm the body.  

'Although this rest from food gives your digestion a well-deserved rest, delaying food for so long may lead to overeating when you do decide to eat and cause you to choose sugary foods instead of more balanced options to give you that instant energy hit.'

This also creates in the body a perceived need to compensate so meals are heavier and snacking is more frequent later in the day and during the night. Intake at this time is mostly stored as fat rather than expended as energy.

Lifesum's in-house nutritionist Frida Harju reminds further, "Having a healthy breakfast helps you speed up your metabolism and blood stream. Remember, it is better for your body and organs to split up the meals and intake instead of having a big lunch and skip breakfast.

While having breakfast is key to maximising the body's capacity and ensuring healthy body functions, the choices that compose this meal are just as important.

Kick-starting the day with food that have slow energy release is one of the best ways to start the day.  This curbs the pangs of unhealthy cravings and prevents blood sugar crash.

Processed food along with those high in calories but low in nutrients should be replaced with selections that support the immune system, strengthen the cells or aid the functions of the body, such as those rich in antioxidants and fibres. 

A good mix of protein, fibre and especially healthy fats allow slower gastric release and provides longer periods of fullness. Eggs can be very helpful in weight loss because of its low calorie count and its ability to satiate for a good amount of time.

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