A new day begins with breakfast, and the sins of the previous day are forgotten. On days when you feel like you are still full from the day before, it is very important to have a meal rich in fruit, vitamins, and minerals. Eat plenty of fruit (if possible, avoid smoothies—eat fresh fruit instead) and cleansing vegetables (some of the best diuretics include parsley, and we also recommend natural, freshly squeezed lemonade—without sugar, of course).

A healthy breakfast can consist of green tea, coffee, whole grain dark bread (breads without yeast have become very popular and healthy lately), and fresh cottage cheese or yogurt. If you do not eat dairy products, you can substitute them with soy (soy yogurt can be very tasty). Make sure you eat slowly and do not rush anywhere.

Why is this important?

Research has shown that as many as 40 percent of people, if they eat a heavy dinner or get so hungry at night that they prepare food in the middle of the night, will skip breakfast claiming they are not hungry. It turns out they really don’t feel like eating in the morning, but everything changes by the afternoon. If you skip breakfast, by the afternoon you are already so hungry that you end up eating on average 20 percent more energy (calories) than you would otherwise.

But that’s not even the worst part!

A third of such eaters spend the day snacking on leftovers and sweets from the day before, which places an additional burden on their bodies.