Features of the right breakfasts for weight loss. What foods and drinks are suitable and what not to eat in the morning? TOP 10 recipes for the best breakfasts for weight loss.
Slimming breakfast is the first full meal of the day, selected for weight loss purposes. In the morning, a person is energized for the day. Overeating worsens health, makes you apathetic, worsens your mood. The correct breakfast for weight loss helps to reduce body weight, increases efficiency, and relieves disease.
Features of the right breakfasts for weight loss
In dietetics, breakfast is considered the main meal. It energizes for the day, gives strength for daytime activities. This is scientifically explained. During the night, the blood sugar level drops, the person weakens. Morning food helps restore glucose levels and energy balance in the body.
Scientists believe that if you exclude breakfast and neglect it, hunger will remain for the whole day, and losing weight is more difficult. In the evening, a person tries to gain calories not received in the morning and eats up at night, which becomes the reason for gaining excess weight (at night, the metabolism slows down, energy is not wasted, and the calories consumed are stored as fat).
It is believed that the morning meal can and should be nutritious: the calories received will be wasted during the day. They are almost not deposited in the body in the form of fat reserves, so it is allowed to indulge in sweets.
But a diet breakfast for weight loss does not mean that you can eat everything. Nutrition is healthy and balanced, includes vitamins and minerals necessary for the body. Breakfast should provide enough energy so that the person does not feel hungry until lunchtime.
Nutritionists give weight loss food for breakfast the following characteristics:
- balanced (ensures the vital activity of the body);
- giving energy, but not high-calorie (30% of the calorie content of the daily diet or 300-400 kcal);
- easy to digest, not irritating to the stomach lining;
- made from natural products;
- delicious, giving a positive mood for the day.
To build a menu, it is worth knowing which foods are suitable for breakfast.
What can you eat for breakfast while losing weight?
PP breakfasts for weight loss are balanced and healthy. Hence, they include all elements:
- Protein … Animal proteins are found in meat, fish, eggs, and dairy products. Vegetables are obtained from legumes, nuts, seeds. They are necessary for a full breakfast, participate in the construction of tissues and cells in the body, strengthen the immune system. Proteins are a must in breakfast: they provide a long-lasting source of energy for the day. Protein accounts for 15-20% of breakfast or 12-20 g of pure protein.
- Complex carbohydrates … Contained in cereals, honey, vegetables and fruits, bran, rye bread. Unlike fast carbohydrates in white bread, sweets, complex ones break down slowly and are a long-term source of energy. They are necessary to maintain normal blood clotting, the formation of bone and cartilage tissue. Carbohydrates account for 45-55% of the entire breakfast or 40-50 g of carbohydrate products.
- Fats … Although it seems that simple breakfasts for weight loss do not include fat, this element is essential for vital functions. Fat makes up 30% of the morning meal or 10-15 g of the product. But do not eat animals, but plant monounsaturated fats in vegetable oils, nuts, seeds.
- Cellulose … This food component is necessarily present in the diet. It improves digestion, is good for the intestinal microflora, reduces appetite, speeds up metabolism, and removes toxins. Fiber is present in vegetables and fruits, bran, seeds, grains. It is a complex carbohydrate that breaks down slowly and provides energy. Fiber is enough 25 g.
- Sugar … When losing weight, it is undesirable, but if you want to sweeten tea or other dishes, follow the rate - no more than 36 g per day. 1.5 tsp is enough for a cup of tea. sugar, honey or syrup (6 g). Use natural sweeteners (honey, maple syrup). Stevia, a herb with a sweet taste that is often used as a natural sweetener for weight loss, gives good results.
When composing the menu, make sure that the breakfast includes fruits, grains, nuts, protein products, vegetable fats. This will give you the perfect combination of weight loss foods.
Important! Don't skip breakfast. This can lead to uncontrollable hunger before bed.
When calculating your diet, do not forget about drinks. Many liquids are high in calories, and their consumption has a negative impact on health. Forget about sugary soda: it contains many harmful substances and has a negative impact on health. Also, do not drink instant coffee: the substances in it corrode the stomach lining.
The best drinks for the morning are:
- black natural freshly brewed coffee;
- natural cocoa drink;
- black or green tea.
These fluids can be taken before meals. Drink yoghurts, kefir after meals so that the lactobacilli in them will help to digest what you have eaten. Fresh juices, fruit and vegetable smoothies are also good after meals. They are rich in acids that aid digestion. It is better not to take these liquids on an empty stomach: they will worsen the condition and irritate the stomach. You can use your own compotes.
Important! All of these drinks are consumed without sugar and high-calorie additives.
Drink water throughout the day. It helps to cleanse the body, maintains water balance, and activates metabolism. It is believed that a person should drink about 1.5-2 liters of clean water during the day.
What is not allowed for breakfast when losing weight?
There are a number of foods that are not suitable for healthy weight loss breakfasts. They cause heaviness and discomfort in the stomach, do not benefit the body.
Prohibited foods for breakfast:
- Simple carbohydrates. Sugar, baked goods, jam, flour products, pasta.
- Saturated fats, mostly of animal origin, will not work: cheese, bacon, lard, cream, foods containing palm oil.
- Do not eat buns, candies, cookies, or unnatural sweets. If you want to please yourself, eat nuts, cookies, dried fruits.
- Breakfast cereals sold in stores are also harmful to the body. They contain sweeteners, flavors, but do not provide the body with nutrients. Replace them with yogurt or fruit.
- Semi-finished products are not suitable for preparing breakfast: dumplings, shop cutlets, nuggets.
- Avoid fatty sauces: mayonnaise, sour cream, ketchup.
- Curds from the store, in which manufacturers put dyes, flavors, preservatives, will not work either. But if you have fresh, home-made cottage cheese at home, treat yourself to it for breakfast.
Avoid alcoholic drinks and energy drinks. They are banned on a weight loss diet.
TOP 10 correct breakfasts
What is the best breakfast for weight loss, each of us chooses independently. Men and women have different preferences in terms of calorie content, taste. If ladies prefer oatmeal with fruit or smoothies, then it is important for men to get a supply of energy for the day. For this purpose, fish, eggs, cottage cheese are suitable.
Here are the TOP 10 recipes that are universal and suitable for both men and women. They energize, nourish the mind, eliminate hunger for a long time:
- Avocado with egg … This combination of foods is called an energy bomb. Avocado is a hearty memory-enhancing fruit that is low in calories and high in vitamins. Eggs are the most readily available protein source and are easy to digest. To prepare a dish, preheat the oven, line the baking sheet with parchment. Cut the avocado into 2 halves, remove the middle. Break an egg into each half, place the fruit on a baking sheet and bake for 15 minutes. Sprinkle the finished dish with herbs.
- Oatmeal with honey and berries … Not everyone loves oatmeal. But if you add honey, fruits or berries to it, the porridge turns into a delicacy. It is not difficult to prepare it. Boil a glass of water, add half a glass of oatmeal and honey. When the cereal boils, reduce the gas and cook until tender. Transfer the prepared porridge to a plate, sprinkle with slices of strawberries or raspberries. Breakfast is great for summer time. You can replace berries with fruits: apples, pears, cherries, plums.
- Cottage cheese casserole with dried fruits … It is a light and nutritious meal that contains proteins and carbohydrates. To prepare a casserole, 400 g of cottage cheese, an egg, a spoonful of starch and 3 tablespoons of rice flour, 4 tablespoons of sugar, mix in one bowl. The dough turns out to be a little thin. If there is no rice flour, replace it with wheat flour, but when losing weight, this is undesirable. Preheat the oven to 200 degrees. Grease a casserole dish or line with parchment. Pour the dough into a mold, sprinkle it with dried fruits (raisins, dried apricots). Place in the oven and bake for 20 minutes. Cut the prepared casserole into portions and serve.
- Banana pancakes … Use banana pancakes as a weight loss breakfast recipe. They are less nutritious than regular baked goods. For cooking, it is better to take whole grain flour: it is less nutritious and contains many useful substances. Peel 2 bananas and grind into pulp. Mix fruits with 1, 5 tbsp. flour, 1, 5 tbsp. kefir, 2 eggs and honey. Fry the pancakes in butter or oil. You can bake them in the oven if you wish.
- Squash omelet … For weight loss breakfasts every day, make a vegetable omelet. Zucchini is ideal as an additive. They are low in calories and are easily absorbed by the body. Peel the zucchini and cut into cubes. Heat a frying pan with oil and put the vegetables on it. Fry them on both sides. 2-3 st. l. Feta cheese and 6 eggs, mix in a bowl. Pour the mixture into the skillet over the vegetables and brown until golden brown.
- Porridge with pumpkin, honey and almonds … An amazingly tasty dish that will energize you for the whole day. Peel and cut a medium-sized pumpkin half. Place the vegetable in a saucepan, add a little water and bring to a boil. Cook for 5 minutes. Drain and add a glass of milk. Continue cooking until tender. Add honey and crushed almonds to the finished porridge. If you wish, adding milk, you can add millet or rice to the porridge: this will make the dish more satisfying.
- Eggs with herbs and mushrooms … A nutritious dish with plant and animal proteins is more suitable for men. Cut champignons or other mushrooms and spinach into slices and fry in a pan in vegetable oil. Break eggs on top and fry until tender. Place the omelet on a plate and serve with the herbs.
- Salmon and avocado sandwiches … For lovers of sandwiches in the morning, a dish with avocado and salmon is suitable. But it will require black bread, preferably with grains. It is lower in calories and contains more nutrients. For a nutritious snack, cut the bread into thin slices and drizzle with lemon juice. Cut the avocado in half, remove the center and cut into thin slices. Place a plate of avocado and a couple of salmon on top of a slice of bread. Sprinkle grated cheese on top.
- Celery with nut paste and sesame seeds … A specific dish that will delight women more. But it won't leave you hungry. Hearty and tasty, nut butters are a great source of energy to start your day. For cooking, cut 2 celery stalks in half. Lubricate each of them with nut butter and sprinkle with sesame seeds.
- Berry muffins … This pastry cannot be called harmful and high-calorie, since it is prepared from healthy products. Grind a quarter cup of oatmeal in a blender. Add a couple of tablespoons of flaxseeds, a spoonful of cinnamon and olive oil, 2 egg whites, and a teaspoon of baking powder. At the end, add berries (blueberries, strawberries, or others). Stir all the ingredients, put them in tins and microwave. You can also bake muffins in the oven, but it will take longer. Serve with tea or compote.
What is the right breakfast for weight loss - see the video:
Knowing what to eat for breakfast while losing weight, you can easily plan the menu for the week from the listed dishes. Try to use only fresh food, no additives, dyes or preservatives. Buy fruits and vegetables from private sellers or farms. Such breakfasts will not only lead to weight loss, but also heal the body.
