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Without paying attention to what you heard, not everybody needs to take breakfast.

Snacks can be better than having an unhealthy breakfast meal.

However, a nutritious, balanced breakfast can give you energy and during the remaining days you can stop eating excessively.

Here are 12 best foods you can eat in the morning.

First egg

Eggs are inherently healthy and delicious.

Studies show that morning snacks increase egg intake, feeling the feeling of perfection helps to stabilize the calorie at the next meal and to keep blood sugar and insulin levels stable (1, 2, 3). ,

In one study, those who were eating eggs for breakfast were happy and Bagel (3) used less calories on the day of the account.

In addition, the compounds have lutein and xxethane. This antioxidant and macro-corrosion (4, 5) help in the form of eye diseases.

Eggs are one of the best sources of colline, a very significant nutrient for the brain and liver health (6).

Although high in cholesterol, most people do not raise cholesterol levels

In fact, consuming whole eggs, "bad" LDL cholesterol can reduce the risk of heart disease by the size of "good" to improve HDL cholesterol and improving insulin sensitivity (7, 8).

In addition to this, three large eggs give 20gm high quality protein (9).

Eggs are also very versatile. For example, hard boiled eggs can be prepared before the time that makes a great portable breakfast.


Eggs in proteins and many important nutrients are high. They promote perfection and help you eat less calories.

2. Greek yogurt

Greek quark is creamy, delicious and nutritious.

It is made by squeezing butter and other milk quark fluids to produce the creamy quark, which focuses more on the protein.

It has been shown that proteins decrease appetite and have thermal effects more than fat or carbohydrates (10, 11).

The term "thermal effect" is to increase the metabolic rate after eating.

Cottage cheese and other dairy products can also help with weight control, because they increase hormone levels that promote the integrity of PYY and GLP-1 (10, 12).

In addition, full-fat yogurt contains conjugated linoleic acid (CLA), which reduces fat and reduces the risk of breast cancer (13, 14).

Some types of Greek quarks are a good source of probiotics such as bovine bacteria that help your intestine to stay healthy (15).

Make sure to check the word "live and active cultures" on the label to ensure that your quark contains probiotics.

Try to cut the Greek quark with berries or cut fruits to enhance your diet's vitamins, minerals and fiber.


Greek quark is rich in protein, it reduces appetite and can help you lose weight. Some species also have beneficial probiotics.

3. Coffee

Coffee is a wonderful drink to start the day.

It is rich in caffeine, which has shown an improvement in mood, alertness and mental capacity.

A small amount of caffeine can also achieve these effects (16, 17, 18).

41 Study analysis shows that the most effective dose is 38-400 mg per day to increase caffeine benefits, while reducing side effects (18).

Based on the power of coffee (18), it is about 0.3 to 4 cups of coffee per day.

Caffeine is also seen in metabolic rate and fat burning. In one study, 100 mg caffeine daily helps to burn 79-150 calories per 24-hour period (19,20) per day.

In addition, coffee is rich in antioxidants that reduce inflammation, reducing the risk of reducing lining cells in your blood vessels and reducing the risk of diabetes and liver disease (21, 22, 23, 24, 25).


One of the best ways to start the day is to have coffee. In this regard, Caffeine can improve mood, mental performance and metabolism.