Everyone reacts differently to various macronutrient ratios, that is the ratios of proteins, and carbohydrates. To find out which ratio works best for you, try this easy test over three days. Eat one of the breakfasts suggested below and then throughout the morning make a note of how you feel after eating that particular breakfast, and how long it takes before you feel hungry again.
- Day 1: Try a breakfast that is higher in carbohydrate but lower in fat and protein. An example of this could be a bowl of porridge made with half a cup of oats, a quarter of a cup each of milk and water, topped with a drizzle of honey and another splash of milk.
- Day 2: Try a breakfast that is higher in protein and fat, but lower in carbohydrate. This could be 2 poached eggs with half an avocado on a bed of fresh spinach leaves.
- Day 3: Try a balanced mix of carbohydrates, proteins and fats, for example scrambled eggs, smoked salmon with avocado and spinach on wholemeal toast.
Ideally you want to be able to identify which sort of breakfasts makes you feel most energised and keeps you full for longer. For example, if on day one you have porridge at 7am and are hungry again at 930am, whereas on day two you feel full of energy and don’t feel hungry again until 11am, you may decide that your body does better on a higher protein/fat breakfast rather than higher carbohydrate breakfast. Once you have discovered which works best for you, you can make sure you eat
Let us know how you get on!