The right breakfast, or what to eat in the morning to lose weight?

It is only possible to lose weight, losing kilos without a trace, if the diet is properly organized. The balance of calories and nutrients gives energy and a sense of satiety throughout the day, helps not to go beyond the energy value of the diet. It is possible and necessary to lose weight without exhausting and exhausting diets, eating fully and deliciously.

 

Eating food at the beginning of the day “starts” the metabolism and activates the body’s work for the whole day. Many digestive enzymes are produced only in the period from 7 to 9 am, so you should not neglect a full breakfast – the enzymes just ‘burn out’. Professional nutritionists, nutritionists and fitness instructors recommend “putting” in the morning meal 25% of the energy value of all meals for the day. What products should it be expressed in, and why is it so important to accustom yourself to breakfast?

It is only possible to lose weight, losing kilos without a trace, if the diet is properly organized. The balance of calories and nutrients gives energy and a sense of satiety throughout the day, helps not to go beyond the energy value of the diet. It is possible and necessary to lose weight without exhausting and exhausting diets, eating fully and deliciously.

 

Eating food at the beginning of the day “starts” the metabolism and activates the body’s work for the whole day. Many digestive enzymes are produced only in the period from 7 to 9 am, so you should not neglect a full breakfast – the enzymes just ‘burn out’. Professional nutritionists, nutritionists and fitness instructors recommend “putting” in the morning meal 25% of the energy value of all meals for the day. What products should it be expressed in, and why is it so important to accustom yourself to breakfast?

 

Why do you need breakfast?

Breakfast is necessary in any power mode, and even more so in case of weight loss. The first meal will give you enough energy to feel satiated until a full meal and not be tempted by a harmful snack with “empty” calories. Even if there is no sense of hunger in the morning, the body needs food to make up for the calories spent since the evening. The energy obtained at breakfast supports immunity, the work of internal organs, speeds up metabolic processes and reduces appetite, helping to regulate the amount of food at lunch and dinner.

Early nutrition (until 9 am) improves memory, cognitive ability and concentration – for work is what you need. Also a properly organized breakfast:

 

    Eliminates apathy, irritability, and cheerfulness by replenishing energy reserves;

    stimulates digestion by nourishing the brain and muscles;

    increases work capacity and clarity of mind during the day. Breakfast does not allow metabolism to slow down, and the feeling of hunger to distract from business;

    reduces the risk of disease. Doctors confidently talk about the benefits of breakfast to level the cholesterol, reduce the risk of heart attacks, vascular problems, seasonal colds.

 

If you miss breakfast, the break in the intake of food into the stomach will be from 12 hours. This is a direct signal to the body to switch to energy saving mode. “Primordial” brain departments, which are responsible for survival in extreme conditions, will slow down metabolism. All the food received during the day, even if its caloric value is limited, will go into the fat reserves, not used up. This is the most common reason for weight gain and “plateau” appearance during weight loss.

 

Without breakfast, hunger will come earlier and be stronger, and due to uneven energy supply, metabolic processes will be disrupted. Without morning energy, the body will not be able to work in a normal mode, the ability to work will be reduced and the mood will deteriorate. Having eaten at lunch because of hunger, a person will be sluggish and apathetic until the evening.

 

What should be the right breakfast?

The benefits of breakfast appear only if it is properly organized. Thinning, we reduce the energy value of food to 1200-1600 kcal per day. For morning meals we have to eat up to 400 kcal, but what are they expressed in? Having received calories from sweet coffee with cream or a few chocolates, you can not count on satiety before lunch and good health.

A proper breakfast presupposes a balance of BRU (the classic – one third of protein, two thirds of carbohydrates and one fifth of fat) and nutrition, the volume of food. In order not to cause sleepiness, it should be nonfat, light, not to provoke a bloating stomach – cabbage and similar products should be abandoned. The optimal volume and caloric value of food should be sufficient to leave a small feeling of hunger.

 

A few more recommendations for breakfast:

    A glass of water at room temperature is useful before meals, half an hour before breakfast;

    the best time to eat – from 7 to 9 am, not later than 30-40 minutes after waking up;

    breakfast at the same time every morning – the best start of the day;

    if there is no appetite in the morning, it is increased gradually, stimulated with beautiful dishes, morning exercise, favorite products (healthy), increasing calorie in stages;

    eat slowly, without being distracted by gadgets, without swallowing hot food so as not to burn the mouth, larynx and mucous stomach;

    roasting and grilling are not the best ways to prepare breakfast;

    drinks should also be healthy. Green tea, coffee or kefir (after a meal), and sparse smoothies will do.

 

What is suitable for breakfast?

Breakfast should contain complex carbohydrates, fibers and proteins. They give energy, a sense of satiety without weight in the stomach. The best food in the morning is porridge. Oatmeal, wheat, buckwheat, corn and other cereals are sources of “slow” carbohydrates, so important for effective weight loss. They are easy to prepare so that the dish will be tasty and beautiful.

 

There are a lot of cereals, so they alternate, getting all the important nutrients. Oatmeal – porridge without contraindications, which is fully and easily digested, stimulates digestion. Wheat groats are rich in amino acids, helps to get rid of fat “depot”, perfectly combines with milk, pumpkin, nuts. Buckwheat is a “fountain” of microelements, including rare ones. Untreated brown rice is low calorie, purifies the body, and perlovka, rich in phosphorus, helps digestion and stimulates the heart and blood vessels (to speed up the preparation of porridge, you can soak the cereal in advance).

Carbohydrates will also fill the body with wholegrain, bran bread. Squirrels at breakfast should be obtained from eggs, lean fish and meat – for example, boiled chicken breast. From cheese and sour milk products, the body will get calcium, from fresh vegetables and fruits – vitamins and “a charge of vivacity”. Nuts (little by little, they are very caloric), olive oil, honey, if you are not allergic to it, will bring benefits.

 

Not recommended products for breakfast

In the morning, the body will be damaged by “fast” carbohydrates in products that are immediately digested, increase sugar levels and cause a feeling of hunger after a couple of hours. These are salty crackers and chips, sweets and sausage products. Doubtful in the morning, nutriologists call the juice from bags, white bread, “store” muesli and flakes, although they are delicious.

 

It is worth giving up useful bananas and citrus fruits in the morning. The former contain an excess of sugar and magnesium (it is harmful in the morning), the latter, eaten on an empty stomach, can provoke gastritis and ulcers. Undoubtedly useful cottage cheese in most diets is left for the afternoon (exception – a diet rich in protein). “Empty” porridges on water are not suitable either, their caloric value is insufficient. So that the feeling of hunger does not come in two hours, they add honey, nuts, berries, a little jam.

 

To reduce weight, breakfast is excluded:

    smoked meats, sausages, fatty meat;

    industrial yogurts with excess sugar and colorants;

    spices, fatty sauces, mayonnaise;

    preserves and pickles;

    pasta, cakes and other confectionery products, sweet baking;

    soda, energy, alcohol;

    fast food and sweet coffee drinks with syrups, topping, cream.

 

What are healthy breakfasts

Healthy and tasty dishes can be easily selected for any calorie limited diet. By balance of nutrients and type of food they can be protein, carbohydrate, combined and special (for vegetarians, children, people with metabolic disorders).

 

Protein breakfasts

Protein breakfasts are shown to people who work physically a lot, “build” muscles and want to stay active for the whole day. Men who need more calories than girls can easily lose weight on a diet dominated by proteins. The breakfast classics are eggs cooked entirely or in the form of scrambled eggs/leaves with herbs, vegetables. The necessary portion of carbohydrates and vitamins will be provided by a slice of wholemeal bread, a vegetable salad. Variety of food sandwich with eggplant and herbs, curd casserole.

Carbohydrate breakfasts

Carbohydrates choose “slow”, complex. For productive mental activity, porridges on water with the addition of useful fillers – dried fruits, cinnamon, nuts, cranberries, currants, baked apples, and so on – are suitable. There is a variety of whole grains or buckwheat pancakes with berries, sandwich or lavash with useful fillings.

 

Protein-carbohydrate breakfasts

Protein and carbohydrate PP dishes contain iron, phosphorus, folic acid (especially necessary for women), selenium and other micro- and macroelements. For breakfast with low fat content in different proportions and types combine cottage cheese, porridges, eggs, bran and wholemeal bread, vegetables and fruits that do not irritate the stomach mucosa.

 

Non-calorie breakfasts

The energy value of breakfasts is reduced with dishes that contain fewer calories but are fully saturated. This:

 

    porridges on water, especially oatmeal;

    non-fat fish and meat – cod, zander, chicken, turkey;

    Eggs – omelette of squirrels, plowing, scrambled eggs with herbs;

    curd with fruits and berries;

    salad with protein products and vegetables;

    vegetable flapjacks with minimum flour;

    fruit salad with toast;

    tofu, carrot cutlets, puddings and so on.

It is important to remember:

When slimming, it is very important to balance the daily diet, not just breakfast. A proper diet in the morning is not effective without nutrient control at lunch and dinner. That’s why low-calorie breakfasts are necessarily complemented by thoughtful dishes of other meals. If you don’t have the time and skills to make a menu for weight loss or don’t want to cook, the BeFit specialists’ Light diet for intensive and harmless weight loss will help you.

 

Several delicious recipes for breakfast or what to eat to lose weight

Light, time-consuming breakfast recipes are varied. They can be easily alternated day by day, and the food will not get bored. Tops the list of breakfasts to reduce the weight of porridge. Oatmeal on kefir can be cooked from the evening – a glass of cereal/flakes is poured 500 ml of nonfat drink, and in the morning fillers are added to the ready dish to taste. Buckwheat is simply cooked – two parts of water or milk are added to one part of the cereal, the mixture is brought to a boil and stewed on low heat under the lid until it is ready (evaporation of liquid). Boil delicious wheat porridge with pumpkin, mixing half a kilo of sliced vegetable with 3 glasses of milk, and after 15 minutes add a glass of wheat. The cereal is boiled until thick and when ready insists under the lid for half an hour.

 

Recipes for other healthy and fast breakfasts:

    Egg or omelet (one egg is a quarter glass of milk): they are supplemented with cherry tomatoes, sliced green onions, boiled chicken breast, zucchini, sweet pepper, spinach or tofu. Vegetables should be extinguished so that there is no extra liquid in the dish;

    fruit salad with nuts made of apples, pears, peaches, apricots, pomegranates, pineapple (dressed with natural yogurt if desired);

    strawberry, apple and kefir smoothies up to 2.5% with oatmeal flakes, linseed or chia seeds;

    whole-grain sandwich or lavash roll with hard cheese, vegetables, green salad, chicken or turkey, natural yogurt, egg and cucumber, vegetable omelet, avocado curd, and so on.

 

A delicious, energetically rich breakfast with no passes is the way to lose weight and a beautiful, healthy body. With it, you will feel great, and the mood is great.