Ever notice that after a carb-heavy lunch, you slump in the afternoon? Or that a high-protein breakfast keeps you alert for hours? Science explains why: different macronutrients affect energy metabolism, hormones, and satiety differently.

• Protein: boosts thermogenesis, stabilizes blood sugar, and keeps you full longer.
• Complex carbs: release glucose slowly, providing sustained energy without a spike-and-crash.
• Healthy fats: support brain function, hormone production, and long-term energy.

A study in Appetite (2014) found that participants who had balanced breakfasts (protein + complex carbs + fats) reported higher focus and less hunger compared to those who ate sugary or carb-heavy meals.

Here’s where intermittent fasting comes in. When you schedule your eating window with Fastry, each meal becomes more intentional. You naturally prioritize nutrient-dense foods to fuel your body, because you know there’s a limited window to eat. This mindfulness helps reduce mindless snacking and keeps your energy levels stable throughout the day.

Bonus Recipe: Tiramisu-Flavored Oatmeal Bowl ?

Ingredients (1 serving):

• ½ cup rolled oats

• ½ cup unsweetened almond milk (or milk of choice)

• 1 tsp instant coffee or espresso powder

• 1 tsp cocoa powder

• 1 tsp vanilla extract

• 1 tsp maple syrup or honey (optional)

• 2 tbsp Greek yogurt (unsweetened)

• Dark chocolate shavings for garnish

Instructions:

1. Cook oats with almond milk over medium heat until creamy.

2. Stir in coffee, cocoa, and vanilla extract.

3. Remove from heat, then swirl in Greek yogurt for creaminess.

4. Drizzle lightly with maple syrup or honey if desired.

5. Top with dark chocolate shavings for that tiramisu feel.

6. Enjoy a dessert-inspired breakfast without breaking your fasting window!

Why it works:

• Protein from Greek yogurt keeps you full.

• Complex carbs from oats release energy slowly.

• Flavor satisfies dessert cravings while staying nutrient-dense.