eat breakfast. IS A MUST
Why must ?
Cuz aft you woke up, you like a car without fuel or low fuel, and u force ur body to work high intensity workload , including ur brain activity

therefore, you need start adjust ur nutrition from foundation, like consume more PLANT PROTEIN ( not from chicken pork those kind of meat)
with enough protein , your body got enough fuel, and ur cell got energy from protein, then you will start feel better.

Rice is only carob and energy. Doesn't contain any protein

Protein can be found in fish, meat, bean, egg and milk

Why rice.Will fat is bcuz it generate energy, but if.we din burn the same.enerygy that you.eat from.rice, will store in ur.body

So if.divide ur.nutrition by percentage,

Carbohydrates is more than 70% in ur.daily meal
Fruit protein veg maybe 10% or.less
So these meal.habit will let you have a symptom call "hidden hunger"

Hidden.hunger means you are.deficiency in vit minerals protein.
Sleeping quality is one of the common symptom

If you not eat rice, u feel hungry
But u not eat enough vit minerals, u got hidden hunger symptom
But most of ppl ignore it