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What to eat for breakfast to lose weight, a healthy breakfast
Take notes and cook the right food.
With the onset of heat, I do not want to gorge at all. And some even prefer to skip meals, such as breakfast. Nutritionists advise not to do this, if only because it is much more difficult to part with extra pounds this way.
A healthy breakfast is different for everyone. Someone cannot imagine a morning without scrambled eggs, someone chooses yogurt, but for someone it is porridge – our food. But it turns out that there is a scientific formula for the perfect breakfast to always be slim.
Breakfast should be:
50% of proteins that accelerate metabolic processes, metabolism and inhibit hunger;
40% from carbohydrates – an energy source that will keep you from feeling tired;
10% from fat, which helps the absorption of certain vitamins.
We offer basic products for a “slim” breakfast, and you can mix them as you please.
Give up harmful sandwiches, and take a dish of eggs (scrambled eggs, hard-boiled eggs, soft-boiled, poached) – the easiest and fastest option for a healthy breakfast. By the way, today chicken eggs are completely rehabilitated. Indeed, quite recently, doctors called for limiting their use in order to avoid cholesterol. But biologists have proven that eggs contain only “good” cholesterol, as well as 12 essential vitamins and almost all trace elements.
Also, American scientists from Connecticut compared the impact on humans of two types of breakfast: from 2 eggs and the usual bagel. The doctors came to the conclusion that eggs for breakfast accelerate weight loss by 65% and maintain the body’s energy at an optimal level throughout the day. In addition, with such breakfast, it is much easier to hold out until lunch without snacking.
Chicken breast, lean beef, turkey, rabbit, and lean fish such as hake or pollock can also claim their place on the morning menu. For many, such food will seem heavy, and in general it is strange – to eat meat in the morning. But doctors recommend protein foods for those who are in for physical activity, such as training in the gym or hard work. After such a hearty breakfast, the thought of having a snack will not visit you at least until lunch. Of course, if you follow your figure, these products should be boiled on your plate, without salt, sauces and spices, with a small amount of vegetables.
Cottage cheese not higher than 5% fat
Cottage cheese is a source of protein and calcium, which speeds up metabolism and helps you get rid of extra pounds faster. The popular saying “Curd is gold in the morning, silver at lunchtime, and kidney stones in the evening” is the best proof that you need to eat it in the morning. Doctors say that having breakfast with cottage cheese, you will forget about hunger for several hours. Of course, for the slenderness of your figure, buy a product no higher than 5% fat and without all kinds of additives. But it is not worth taking completely fat-free: calcium will not be absorbed from it.
If you just bored with cottage cheese, diversify it with fresh berries and sliced fruit, nuts or seeds. And remember that the curd mass, which has a lot of sugar, and sometimes palm oil, has nothing to do with a slim figure. If you do not want cottage cheese at all, replace it with yogurt or kefir.
The leaders in healthy breakfast are porridge, especially oatmeal. Whole grain porridge will be useful, in the shell of which there is a lot of fiber, vitamins and microelements. It is slowly digested, gradually giving its energy to the body. Therefore, the feeling of hunger will not return soon. But it’s better to forget about semolina. Yes, even if you make it with berries and other goodies.
It is best to combine porridge with proteins, such as cottage cheese. So, in 2012, the journal Steroids published an interesting study: scientists observed two groups for 7 months: the first ate only carbohydrates for breakfast, and the second added proteins to carbohydrates. So, the subjects in the second group were less hungry during the day, and the hunger hormone ghrelin was 45 percent lower than those who ate only carbohydrates. The weighing results also surprised everyone: in 7 months, participants from the first group lost a total of 3,5 kg, while those from the second – by 22 kg!
The vegetables for breakfast are great. Scientists have found that there must be at least 100 grams of them. Any vegetable will do, such as broccoli and cabbage, bell peppers, cucumbers, zucchini, whatever. Eat them fresh or stewed, with olive or other vegetable oil, low-fat yogurt, or sour cream. And remember, if you really keep track of your kilograms, then forget about salt, the fried version and, of course, harmful mayonnaises and various sauces.
By the way, doctors say that there is no vegetable more ideal than a tomato. It is he who is good for losing weight, because he is low-calorie – only 15 kcal per 100 g. At the same time, much more energy will be spent on the digestion of a tomato.
Fruit for breakfast is a controversial option. If you add them to cereals and dairy products, then great. But in the form of a smoothie, not worth it. Nutritionists say that juice and fresh juice do not contain fiber, which is so necessary for normal digestion. Of course, they have vitamins, but this is not enough for a normal breakfast.
In addition, fruit for breakfast should be approached very carefully by those who have health problems. For example, if you have high acidity, then it is better to refuse apples. Anyone who cares about their figure, nutritionists advise to say “no” to banana because of its calorie content and grapes – it is high in sugar.
Sweets a little bit for joy
We have already told you why it is worth giving up refined sugar – and not only in the name of slimness and healthy teeth. Therefore, we do not even look towards this harmful product. But all the same you want a sweet one. And this is correct, because sugar rules over appetite, and the brain without glucose will necessarily experience hunger. Therefore, the right sweets, such as berries or fruits, can fill its place.
Eat honey with caution, remember not only about the dose, but also about the possible allergic reaction. By and large, honey is just a delicacy; a teaspoon of this product for breakfast is enough. Some doctors are not against eating candied fruits for breakfast, but you can afford only a few things, because candied fruits are, in fact, cooked in sugar, and only then dried fruits. And remember about sweeteners: there are many ways to make yourself a sweet life without any harm to your figure.