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The typical breakfast composition: 12 percent of calories from protein, 25 percent from fat and 63 percent from carbohydrates. Other reports coming from epidemiological surveys have been indicating that the consumption of a high energy breakfast leads to a significant higher energy consumption for the whole day. Furthermore, a big breakfast has shown to yield only a limited satiety effect which lasts merely 2 hours after breakfast.
Any advice? — Gail Smith (via email) A: Gail, I know the feeling. However, while diet does play a critical role in your energy level, there are several other factors you should take into account as well. The first of which is the most obvious — sleep. SLEEP MORE. You must try to prioritize it. Go to bed earlier. Don’t watch TV. Don’t answer emails in bed. Go to sleep! The more you sleep, the healthier you will be — and the better you will feel.
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Plus this eating pattern is better for the planet, too." 2. Combine Your Food. "Combining foods is so important for increasing your metabolism and controlling hunger better" says Sarah Koszyk, MA, RDN, sports dietitian and weight management specialist, founder of Family. Food. Fiesta. "When you combine foods such as a carbohydrate and protein, you will feel more full and satisfied than if you just ate one of the foods by itself.