It is unforgivable to refuse a morning meal: it influences your figure, strengthens your health, improves your mood… And, strange as it may seem, it is a good breakfast that will help you lose weight.
Of course, breakfast should be hearty, but it does not mean that you have to get up from the table, as if your grandmother fed you, generous for a month’s supply of products. Eating too much breakfast won’t cheer you up, but will make you sleepy and kill your performance.
But if you follow the well-known aphorism and eat breakfast like a queen (“I don’t want this, I won’t have that…”), lunch like a princess (“Well, maybe I’ll eat… That cake!”), and dinner like a beggar (swept away everything edible in her path), then you probably would not mind losing a few extra pounds. And you’re certainly not alone: today, this principle of eating prevents a lot of people. But to solve this problem is easy – just add to your diet right breakfast.
In the morning, the body, like you, is sleepy: he also wants to sleep and does not want to go to work. After hours of sleep, the metabolism is lowered, the body’s energy resources are weakened, and the brain works hard. Therefore, breakfast should be healthy, and contain the substances necessary to run the body.
Of course, you can say that a cup of coffee is enough for your breakfast. That there is no time to cook or you just do not eat in the morning. But the principles of proper nutrition include a solid breakfast, a medium-dense lunch and a light dinner. So, in dreams of beautiful forms, you still have to re-educate yourself. And already in a week you will start to feel a healthy appetite in the morning.
What makes up the perfect breakfast?
Protein, carbohydrates and vitamins are the three ingredients that must be present. You can choose cereal, granola, fresh juice, smoothies, cottage cheese, natural yogurt, vegetable salad with meat or fish, low-fat cheese, eggs and more.
Slow carbohydrates from cereal and toast will boost energy for a long time. A handful of nuts will make your brain work, and sweet fruit will lift your spirits. You’d be surprised, but you can even afford a sweet donut in the morning. British scientists could not believe it so much that they conducted a special study and found that if you allow yourself something forbidden in the morning, but a priori delicious, it will not ruin your figure, but it will help to keep the chosen diet without suffering. Everything makes sense, though: the body will use up the calories from the morning doughnut during the day, but it will surely take them away from the evening doughnut and put them on your sides.
Options and recipes for a healthy breakfast that will help you lose weight
- Buckwheat porridge (200 g) with milk (20 ml);
Why cherries? They, like porridge, are slowly digested by the body. After such a breakfast for 4-5 hours you will definitely forget about a snack.
- Scrambled eggs with tomatoes and onions (300 g.);
- Black tea with lemon and no sugar (300 ml.).
This breakfast is rich in protein and will help to keep you full for 3-4 hours.
- Four cereals porridge (300 gr);
- bitter chocolate (10 gr);
- Green tea without sugar (250 ml).
Porridge is nutritious and the satiety effect of such a breakfast will last up to 5 hours.
Forget about the “quick” breakfasts from the stores. Muesli, minute porridges and oat flakes are not useful. This way you can make your own muesli and granola – then you’ll get a breakfast made of your favorite ingredients and you’ll be absolutely sure of their quality.
That said, don’t forget that any healthy breakfast for weight loss should start with a glass of clean water on an empty stomach!