Starting your day with a meal rich in fiber, protein, and healthy fats helps to reduce cravings, stabilize energy, and decrease "food noise."

noli's read

The idea that these three macronutrients promote satiety is solidly supported by research. Protein is widely recognized for its superior satiating effect (meta-analyses, e.g., Paddon-Jones et al.), while fiber slows gastric emptying and the glycemic response (systematic reviews, e.g., Slavin et al.). Adding lipids also contributes to sensory and metabolic satiety. Regarding "food noise," although the term is recent and stems from wellness culture, it clinically reflects better regulation of hunger and satiety signals via hormones such as ghrelin and GLP-1. The use of frozen fruits is a validated nutritional strategy, as studies (e.g., publications from the American Chemical Society) show that flash-freezing preserves nutritional value, sometimes even better than fresh produce that has undergone long-distance transport. The advice is consistent with a glycemic balance approach, without manifest scientific exaggeration.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015
3. 3Reynolds A et al. 2019
4. 4Jovanovski E et al. 2019