Low-calorie breakfast: a perceived need

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

Often, some people who watch their weight tend to completely refuse the first meal, citing the fact that, they say, in the morning the body is already rested and vigorous after sleep. And absolutely in vain. According to many nutritionists, breakfast, low-calorie and small volumes, is almost always needed by a person (well, unless in the case of fasting for any purpose - therapeutic or weight loss). Why this is happening, let's try to figure it out in this article.

Theory

Let's turn to the theory of the question. Although low-calorie, breakfast is essential for several reasons. Firstly, the food you ate in the morning has practically no effect on the figure (tested in practice by many). But at the same time, using it, you get a powerful energy boost for the whole day. Second, low-calorie breakfasthelps to start digestion, the proper functioning of the pancreas and ensures high-quality digestion of food. After all, what happens: if you do not eat in the morning, then at lunch or even worse - in the evening you eat from the heart. Your digestive tract seems to sleep for almost the entire day, and then there is a powerful release of bile and pancreatic juice during a large-scale evening meal. Your stomach does not have time to digest, food remains in the intestines for a long time, forming toxins and provoking all sorts of disorders and dysbacteriosis. A few years of such malnutrition - and the body will definitely tell you its "fi" (most likely, this will happen earlier). And breakfast, low in calories and small in volume (and therefore not capable of leading to the formation of excess fat cells, which is so disturbing for those who follow all kinds of diets), removes all these unhe althy factors. And your stomach, and other organs, will not be overworked by uneven food intake.

What should a low-calorie breakfast look like?

Firstly, it is worth mentioning right away that it should not be made up of sandwiches with cheese, for example, and smoked sausage, which many people love so much. Breakfast should be complete, not like a snack. Fast food and all kinds of semi-finished products should also be excluded as food that does not deserve our attention in any way. Worth a try: A low-calorie breakfast can be not only he althy, but also delicious. And if you are so afraid of getting better, then it is best to give up late dinners,turning into dinners, and instead drink a glass of kefir or fermented baked milk. But breakfast is a must!

Practice

Now let's try to cook a low-calorie breakfast with you. Recipes can be very diverse. There are plenty of decent first breakfast dishes that have almost zero calories, which certainly will not affect your figures in any way. They can consist of yogurt, sour-milk low-fat products, sea fish, berries, fruits, vegetables of all stripes, pumpkins, mushrooms. All this food is digested fairly quickly, but on the other hand, you will not feel hungry for a long time.

Salads & Smoothies

All kinds of salads and smoothies, both from fruits and vegetables, are very suitable for such breakfasts. Usually they are seasoned with either vegetable oil, or kefir, or low-fat yogurt. You can add a couple of drops of lemon juice to get a sour taste (here it is important not to overdo it and really add a couple of drops). Here are some principles for preparing such simple and very low-calorie dishes:

1. All ingredients are best taken according to the season. The last harvest loses vitamins and can be covered with various means that increase the shelf life. A seasonal approach to making tasty and he althy salads especially with berries.
2. Hard vegetables are best grated, so they will be better absorbed. It is more useful to season vegetable salads with olive oil, adding a drop of lemon juice and adding a little s alt.
3. Forlovers of liquid dishes - smoothies: a blender is our everything! In it, you can chop almost any mass of vegetables or fruits, season with herbs and drink this yummy as a breakfast. In such a dish, we will certainly have a minimum content of fats and calories.

Low calorie breakfasts with calorie information

Let's take a few examples as examples. But you can show your imagination with might and main and try something new every time:

1. Fruit salad with yogurt. Its calorie content per 100 grams is only 65 kcal. Protein content - 4 grams, fat - less than a gram, carbohydrates - about 10 grams. To prepare a salad for several people, you need to take a couple of apples, two bananas, ten large strawberries (or other berries in season), a glass of low-fat yogurt without flavorings. For those who love sweets: you can add a spoonful of honey. Preparing is simple: peel the fruit and cut finely. Mix everything, seasoning with yogurt. The main thing is not to eat more than one bowl (for dieters: 200 grams of a dish equals 130 kcal), as the salad turns out very tasty!
2. Fruit and berry smoothie. This dish generally has a minimum amount of calories due to the fact that only fruits, juice and berries participate in it (35 kcal per 100 grams), and fat - 0 grams! Pour a glass of apple juice into the blender (it is better, of course, to cook it yourself), put two large soft apples, previously peeled and cut into small pieces, 100 grams of berriesseasonal (strawberries, raspberries, blueberries, gooseberries, currants). We turn on the blender and grind everything to the state of a liquid slurry. Drink no more than a glass for breakfast!