The perfect breakfast for proper nutrition

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Today we will try to cook the perfect breakfast with you. After all, it is the most important meal of the day. It cannot be missed. Especially if you want to lose a few kilos. You just need to know how to make a he althy breakfast. It's not as difficult as it seems. It is enough to learn a few nuances in the cooking process. There are rules that can help you in this case. What exactly? What should I pay attention to?

Fat

No matter how strange it may sound, but the morning is the time to eat fatty foods. So, your ideal breakfast should be without fail fatty. More precisely, satisfying. Which one exactly? It's up to you to decide.

It is advisable not to abuse. Remember: food should be not only high-calorie, but also he althy. You can afford to eat eggs, sausages, bacon, sausage, butter sandwich. And this list goes on indefinitely. It all depends on your preference.

But limiting your first meal to a light snack is clearly not worth it. In this case, the body is tuned exclusively to the processing of carbohydrates. Atunder such circumstances, the high-calorie food you eat in a day is much more likely to be deposited on your stomach, sides and waist.

More carbs

Usually, many people associate breakfast with a "light snack". This is not true at all. The first meal, as already mentioned, should be hearty and fatty. Therefore, try to enrich it with a variety of carbohydrates. This is the key to your success in losing weight.

Why should the perfect breakfast contain carbohydrate? It helps to break down fats, and also quickly saturates. That is, you will feel a feeling of satiety. It can be said that this is a kind of appetite controller. Just try to use carbohydrates as an addition to the main course. Don't limit yourself to them!

Please note that carb-fortified foods are rich in bioflavonoids. This substance also contributes to the rapid breakdown and absorption of fats. It is found in coffee, red fruits and vegetables. Take note of this.

Breakfast time

To prepare the perfect breakfast that will help you lose weight, you need not only to make a menu, but also to choose the time of the first meal. This is also an important point. Why? All because of the complex system of the body.

As many scientists say, the maximum break between meals should not exceed 10 hours. After this time, the body goes into saving mode, it will store all the fats that come during the meal in order to store energy for future maintenance.life.

So you have to find the perfect time for breakfast. There are no exact guidelines in this regard. It all depends on the lifestyle you lead. For example, "larks" should have breakfast at about 6-7 in the morning, ordinary people, without lifestyle features, at 7-9, and "owls" are more suitable for the first meal at about 10-11 o'clock.

True, the modern way of life allows few people to follow the recommended regimen. If you go to bed late and wake up early (as is customary when you have a job), you will have to go for a little trick. You may notice that when you take breakfast, "a piece does not fit in your throat." In this case, you have to cheat a little. To do this, at home, drink a drink enriched with carbohydrates (for example, coffee), and already directly at the workplace, at 8-9 o'clock, when you finally wake up, eat a full-fledged ideal breakfast. Yes, you will have to take it with you, but it will definitely help you keep an eye on your figure and your own he alth.

Components of success

Any breakfast should consist of only the right foods for the first meal. That is, not everything is recommended to be eaten in this case. There are some restrictions. If you want to cook a delicious and proper breakfast, try to enrich it with some ingredients.

The first is fat. It has already been said: the first meal is extremely important for the body and its work. Therefore, your food should be high in calories. Try to use high-fat foods. But alsodon't forget about the rest of the ingredients.

Which ones exactly? For example, about carbohydrates. They have also been mentioned before. The fact is that they contribute to the absorption of food and the breakdown of fats. The main thing is that the ideal breakfast does not consist only of carbohydrate-containing foods. In this case, the body will perceive this as a mindset for the processing of carbohydrates alone. As a result, fat is absorbed worse, its remains will accumulate on your sides, stomach and waist.

Proteins are another important part of the perfect breakfast. They serve as accelerators of biochemical processes in the body and tissue regeneration. Please note - with a normal lifestyle, a person must consume only 1 gram of protein per kilogram of weight to maintain normal life. At the same time, approximately a third of the norm is eaten at breakfast.

The last important component that should be contained in the products used for the first meal of the day is fiber. Helps normalize digestion. After taking foods with fiber, you will not have a feeling of heaviness in the stomach. Only 20 grams of this substance should be consumed per day. And approximately 1/4 of this rate falls directly on breakfast. By following these principles, you can lose weight quickly.

To have breakfast or not

Despite the fact that many people talk about the importance of the first meal in the morning, there are people who assure you that you can lose weight quickly and without problems even with the absence of it. Is this true?

Someone really thinks so. ActuallyYou can't really skip breakfast. Even if there is no time, it is necessary to eat. If this is not done, then after a few hours of wakefulness you will feel tired and even some aggression. Stress is known to be a stimulant for fat accumulation. This means that everything that you eat during the day will not be absorbed in the body, but will be deposited.

Also, the brain begins to send impulses that activate the metabolism. As a result, the release of glucose from the blood and liver. This results in lethargy and muscle weakness. All this only hinders weight loss. Yes, and maintaining a familiar lifestyle, too. Therefore, you should definitely prepare yourself the perfect breakfast for weight loss in the morning, which you can either take with you or eat directly at home.

English breakfast

By the way, how exactly to choose the best option for your morning meal, decide for yourself. Everyone has their own taste preferences in this regard. And they must be taken into account. Although some cooking recommendations can be given.

What are the options for the perfect breakfast? For example, the so-called English. It is perfect for a morning meal. What is it made of?

As a rule, a person is offered scrambled eggs with bacon (fried), oatmeal, and a cup of coffee. A great way to enrich the body in the morning! It would seem that it is impossible to get enough of it. But it's not. Try it and you will see how hunger disappears for a long time after eating.

Note: if there is no bacon, you can replace it with other sausages. For example, ham or sausages. Although such changes are not too welcome. Despite the perfect combination of products, nutritionists do not recommend taking bacon, sausages and sausages in the morning.

Breakfast cereals and muesli

What else can I look for? Now supermarkets sell a lot of different breakfast cereals and muesli. They are also suitable for the morning meal. True, they have some drawbacks.

The fact is that a dry breakfast, usually consisting of cereal, helps to saturate the body very quickly. But in this case, in reality, there will be no saturation. And after a few hours you will feel hungry.

Therefore, it is advisable to replace ready-made breakfast cereals with full-fledged muesli. You can add fruits and berries to them. It's hard to imagine a perfect breakfast without natural cereals.

Yogurts and "milk"

It is generally accepted that a variety of yogurts and dairy products are great for the first meal of the day. And indeed it is. They are perfect for the first meal. But be careful!

After all, ready-made store-bought yogurts are actually not so he althy. They contain a lot of preservatives, sweeteners and other not-so-he althy substances. Therefore, it is advisable not to use purchased yogurts. Unless you buy natural sour ones without any additives.

But dairy products are great for breakfast. For example, kefir or milk with muesli (cereals). It is also recommended to consume cottage cheese in the morning. One pack and you're ready for a busy day!

Best Products

As you can see, finding the perfect breakfast dish is hard. After all, everyone has their own taste preferences. Therefore, you should simply list the ideal breakfast foods. And with their help, create your own personal menu. What are the best foods that will help you lose weight, and also not provide you with a feeling of heaviness in the stomach in the morning? This is:

• eggs;
• chicken;
• bread (rye or bran);
• whole grain flour products;
• cheeses;
• porridge;
• kefir;
• honey;
• coffee;
• green tea;
• nuts.