What to cook for breakfast?

Each of us at least once had breakfast with such a standard set as coffee or tea with a sandwich or some pastry. Such a breakfast is not good for the figure and health in general. In the morning hours, insulin sensitivity is reduced and metabolism is slowed down, so it is better to refuse high-carbohydrate foods, like a sandwich, baked goods or a large portion of porridge (calorizer). A full breakfast should contain protein, to which you can add fats and carbohydrates. Such a breakfast will keep blood glucose and insulin within normal limits, help control hunger and give a sufficient boost of vivacity.

To solve the problem with a full breakfast, it is enough to get up ten minutes earlier, and your sandwich will turn into a beautiful toast, to which you can serve a leaf of green salad, a piece of fresh fish or freshly prepared meat. Such a breakfast will be more useful and will add more strength and positive energy.

 

What should be breakfast?

Since the main component of the first meal is protein, breakfast can be: protein-carbohydrate, protein-fat, balanced. The volume of the first meal should not be too large, but it should provide energy, fit the lifestyle and saturate enough so that you do not feel hungry for 3-4 hours.

A protein-carbohydrate breakfast is an excellent solution for active people. If you have an active job, your activity is related to lifting weights, or you are going to the gym after breakfast, then you need protein and carbohydrates equally.

A protein-fat breakfast is ideal for relatively slim people looking to lose a few pounds. It is suitable for people who are restricting carbohydrates, have an increased appetite in the evenings, or are sedentary. If after breakfast you get into the car and go to the office, where you sit for 8 hours, then you do not need a lot of carbohydrates right in the morning. Carbohydrates are the main source of energy, and energy needs to be spent.

 

A balanced breakfast is suitable for moderately active people who are losing weight with great excess weight. If you exercise intensely late at night and do not eat carbohydrates at night, and your morning is moderately active, then a balanced breakfast is for you.

A balanced meal should contain about 20 g of protein, 30 g of carbohydrates and 10 g of fat, but this is not an axiom. The main thing is that by the end of the day you do not go beyond the BJU you need, and during the day you have an even level of energy and a healthy feeling of satiety, there is no feeling of heaviness or outbursts of hunger.

 

Losing weight breakfast

You should choose products for breakfast based on your own parameters, KBZhU and the level of activity in the morning. If you are over 10 kg overweight, have an adequate calorie deficit and moderate activity in the morning, then a classic balanced breakfast is for you.

For example:

  1. Buckwheat porridge and two boiled eggs;
  2. Two whole wheat toast with chicken, Greek yogurt and herbs;
  3. Cheesecakes with whole grain flour, fried in a non-stick pan or baked in the oven.
  4. Oatmeal with berries and cottage cheese.
 

If you are a petite girl, you have very little excess weight, a low calorie diet and no intense workouts in the morning, then a protein-fat breakfast is suitable for you.

For example:

  1. Frittata of two eggs with vegetables and cheese;
  2. Cottage cheese 5% fat with nuts and berries;
  3. Baked eggs with ham and vegetable salad;
  4. Chicken, avocado and vegetable salad with low-fat sour cream sauce.
 

Breakfast for those who exercise in the morning

If after breakfast you go to the gym, then the first meal should be based on the principles of pre-workout. It should contain equally proteins and carbohydrates, but the amount of fat should not exceed 5 g. They slow down the digestion of food, which can cause discomfort in class.

Examples of sports breakfast:

  1. Oatmeal in water with raisins and a small amount of low-fat milk, an omelet made from one egg and two proteins;
  2. Sandwich with chicken breast, vegetables and herbs;
  3. Two loaves and low-fat cottage cheese with fruit or berries;
  4. An omelet made from one egg, two proteins with vegetables and toast.
 

Breakfast for those who don’t have time to cook

If you don’t have time to cook at all, then start getting up 10 minutes earlier and the time will magically be found.

A few examples of a quick breakfast:

  • Protein-carbohydrate: two whole grain toast with chicken, vegetables and herbs;
  • Protein and fatty: scrambled eggs with vegetables and ham;
  • Balanced: lazy oatmeal with natural yoghurt and cottage cheese with berries.

Breakfast staples can be prepared in the evening. Washing and cutting fruits, vegetables and other foods doesn’t take long. They can be stored in separate containers or in cling film, until the morning they will not lose their nutrients and attractive appearance.

Thus, for a quick breakfast, a standard set of products that are in the refrigerator of any housewife will always come in handy. The standard set includes eggs, vegetables, fruits, dairy products and a variety of cereals (calorizator).

Getting overwhelmed by getting up a few minutes early can help you relieve hunger, health problems, and fleeting convenience snacks, which are powerful arguments for making or reheating your breakfast.

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