Proper Breakfast for weight loss
What to eat for Breakfast to lose weight?
Why is Breakfast important?
How to eat Breakfast correctly?
What should I do if I have no appetite in the morning?
What should I do if I want to eat even more after Breakfast in a short period of time?
What should I do if I don't have time to prepare a full Breakfast?
What to eat for Breakfast to lose weight?
In the menu of the ideal Breakfast for weight loss must be present:
Complex carbohydrates — all types of cereals (oatmeal, buckwheat, pearl barley, barley, rice, millet, corn groats). If you like porridge with milk, but want to reduce the calorie content of the dish, then cook the porridge on water, and add the milk to your plate. The taste of this will only improve, and the calorie content will be much lower than if you cooked porridge with milk. Do not use semi-finished cereals (the preparation of which does not require cooking). In such products, there are almost no useful substances, and the caloric content is usually increased due to additives.
Protein (meat, poultry and their offal, fish, eggs, cheese, low-fat or low-fat cottage cheese, nuts). Meat, poultry, and fish should be eaten boiled, stewed, or baked. Eggs are better to eat boiled or in the form of an omelet (cooked without fat).
Fats (natural butter, linseed, cedar, olive or other natural vegetable oil)
Fiber — vegetables that crunch when consumed (carrots, cabbage, beets, radishes, bell peppers, lettuce, cucumber, and others). You can replace fresh vegetables with fiber for weight loss (for example, by breeding it in skimmed kefir)
This combination of products gives the longest saturation, satisfies the appetite, supplies the body with the necessary elements, accelerates the level of metabolism (metabolism) by 30%.
After the main meal, you can treat yourself to your favorite treat (candy, cookies, bun, and more). But the caloric content of such a Supplement should not exceed 75 calories. In this case, there will be no harm to the figure, the process of losing weight will not stop, the appetite will be satisfied.
Examples of the perfect Breakfast for weight loss:
Oatmeal with milk and butter, a piece of boiled chicken meat, vegetable salad, seasoned with vegetable oil or lemon juice.
Buckwheat with butter, a piece of stewed fish, vegetable salad, seasoned with vegetable oil.
Pearl barley with meat and butter, a piece of cheese, low-fat kefir with added fiber.
Rice porridge, natural homemade liver pate with butter, vegetable salad seasoned with vegetable oil.
Why is Breakfast important?
Every day the body needs a certain amount of useful substances. His appetite is responsible for getting them. If in the morning within 1.5 hours after waking up, the body does not receive useful substances, the blood sugar level falls, and in order for it not to become critically low, glucose and sugar are taken from the muscles (with a possible feeling of weakness), the metabolism slows down (so that the stock is enough for a long time), the appetite increases. This typically leads to profuse meals which have in the second half of the day. As a result, more calories are consumed when the metabolism is low, which means that the risk of weight gain increases.
In order to speed up the metabolism, satisfy the appetite, fill the body with the necessary elements, it is important to have Breakfast!
How to eat Breakfast correctly?
After waking up, drink 1 glass of clean water at room temperature - this will help you Wake up and start the work of the gastrointestinal tract. Within an hour and a half from the moment you Wake up, have Breakfast.
What should I do if I have no appetite in the morning?
This is usually due to the fact that the last meal was excessively plentiful and shortly before bedtime. You need to control your food intake (the best way is to keep a food diary and count calories). The last meal (dinner or whatever you have) should be the least (compared to the rest) and 3 hours before bedtime. Within three weeks, your body will rebuild and in the morning, after drinking water, your appetite will appear!
What should I do if I want to eat even more after Breakfast in a short period of time?
Perhaps your Breakfast was unbalanced and included high-calorie foods that provide short-term satiation. In this case, you should review your menu.
Either your meal was not enough calories and nutritious and your appetite was not satisfied. You should also review your menu.
If you have made up your menu correctly, your Breakfast was full and balanced, and your appetite in a short time requires more, then perhaps it tells you about the lack of water balance (very often the feeling of thirst and hunger are similar). In this case, you need to drink a glass of clean water and monitor the water balance.
What should I do if I don't have time to prepare a full Breakfast?
Some types of cereals require a long time to prepare. To reduce it, you need to soak the cereal in cold water at night in a ratio of 1 to 2 (one part of the cereal is two parts of water) . Then it will be prepared much faster in the morning.
The easiest way to increase the time to prepare Breakfast is to get up early. A glass of clean water at room temperature will help you Wake up faster and feel not only appetite but also cheerfulness.
Have Breakfast with pleasure and the result will not keep you waiting!
