Consume a breakfast consisting of cottage cheese, avocado, and microgreens, accompanied by kefir, to ensure 4 hours of satiety and stable energy through the synergy of proteins, fibers, and concentrated nutrients.

noli's read

The combination of protein and fiber to stabilize energy is a formula validated by science. A meta-analysis published in the American Journal of Clinical Nutrition (Dhillon et al., 2016) confirms that protein intake significantly increases the sensation of fullness. Furthermore, randomized clinical trials (RCTs) demonstrate that healthy fats and fibers from avocado slow gastric emptying, which helps prevent blood sugar spikes. Regarding microgreens, the findings are also solid: a study by the USDA (Xiao et al., 2012) shows that they possess vitamin and antioxidant concentrations 4 to 40 times higher than those of mature vegetables. The addition of kefir is excellent for intestinal balance, although its immediate effect on morning energy is more a matter of personal experience.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015
3. 3Wastyk HC, Fragiadakis GK, Perelman D, et al. 2021
4. 4Liu RT, Walsh RFL, Sheehan AE 2019