He althy breakfast for weight loss. The right breakfast for weight loss: recipes

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

Everyone knows the proverb about the correct distribution of food for the day. Supposedly you need to eat breakfast yourself, share lunch with a friend, and give dinner to the enemy. But how to build a meal plan if you are on a diet? How to choose the right he althy breakfast, lunch and dinner for weight loss, what principles should be taken into account?

Should I have breakfast at all or should this part of the meal be "shared with a friend"? Is there such a he althy breakfast for weight loss? Let's talk about it in this article.

Weight loss theories

Fortunately or unfortunately, thanks to widespread computerization (or rather, "internetization"), anyone can find today a million diets on the net. If every diet had a doctor's note, then nine out of ten ways to lose weight through nutrition would be labeled "Life Dangerous." Remember that all extreme ways to get rid of excess weight, such as mono-diets, the rejection of certain vital nutrients, orstarvation is fraught with unpleasant consequences. A quick return of the departed kilograms is the least of the evils. Worse, if after applying the nutrition plan you develop acne or blemishes on the skin, hair begins to fall out and nails exfoliate, there will be unpleasant sensations like stomach pain. This means that negative changes have occurred in the body, the consequences of which you are observing.

The rules of any diet

Before you start the process of losing weight, do a mental test for your chosen diet. Answer the following questions:

1. Do I need to starve or eat in scanty amounts on this diet?
2. Does the diet involve eating only one food (mono-diet)?
3. Is the diet unbalanced, that is, is there a bias in favor of eating one food (like protein or chocolate)?

If you give at least one affirmative answer to the above questions, then know that you will not achieve the desired result! In addition to the fact that the lost kilos will return after the diet in record time, you will also disrupt the functioning of your body.

Basics - nutrition for weight loss

Start with the right breakfast. With the first meal you wake up your body and, as it were, give the command: “I woke up and am ready for today! Let's work together today!.

You will not be able to start your work or work duties if you do not have breakfast, and by lunch you will be exhausted. He althy breakfast for weight losspresented in several versions.

Attention! If you intend to quickly part with excess weight, then it is better to give up dinner, but do not give up breakfast.

Dinner should be balanced. It is during lunch that you can eat carbohydrates, fats and proteins (in the correct proportions). For dinner, it is better to give up carbohydrates, since in the event of an increase in blood sugar, all the fats received will be "utilized" into your body's fat reserves.

And, of course, don't forget about snacking. Three meals a day is not enough for most people to feel comfortable, without the oppressive sensation of "sucking in the pit of the stomach." A snack can be a boiled egg, a serving of cottage cheese with dried fruits or sour cream, a handful of nuts, a few pieces of dried apricots or prunes, fresh fruit.

Starting the day right

What is the he althiest breakfast for weight loss, if there is one?

There is, and not even one option! So, the ideal breakfast is a meal that will fill you up until lunch, give you energy and not create heaviness in the body. If you count calories while losing weight and, for example, the norm for you is 1500 calories, then breakfast should take 30-40% of the total calorie intake.

What is the right breakfast for weight loss, he althy? Recipes from the British - unconditional oatmeal, boiled in milk or water, with sugar or s alt.

The recipe is simple: pour oatmeal into boiling water (200 ml), preferably the largest. When the porridge boils, stir it and cook for about 10 minutes. Sugar or s alt. Instead of sugar, you can use honey, but you need to add it to an exceptionally warm or cold product, otherwise the honey will lose its healing qualities.

This option makes sense for everyone, whether you're on a diet or not. Oatmeal is slow carbohydrates that will saturate you until lunch and, gradually digested, will give you energy. This is the first option.

He althy breakfast for weight loss - option two

He althy (but not quite a dietary breakfast) can be considered a couple of slices of bread with butter, and even better with peanut butter. But by observing the simple rule of refusing flour made from white flour, you will turn such a breakfast to your advantage. Choose rye, bran pastries - the coarser the bread is, the he althier it is. How good is this breakfast? First, you will not feel heavy. A slice or two of buttered bread is light in weight, and after breakfast you won't want to go back to bed for a bit.

Secondly, such a hearty breakfast will not let you get hungry until lunch. The combination of natural, not industrial fats and the right carbohydrates is the best for a morning meal. What other recipes for he althy breakfasts for weight loss can be considered?

Protein based breakfast

Protein is very he althy and has an important advantage over fats and carbohydrates - it is slowly digested and contains half the calories of other nutrients. It is for this reason that eggs, lean meats and cottage cheese are often suggested as the mainstay of nutrition for those who seek to lose weight.weight.

Eating protein foods will fill you up quickly. The best he althy breakfast recipes for weight loss are:

• Omelette (or scrambled eggs) of 2-3 eggs. Beat eggs with milk and a little flour (1 dessert spoon). It is best to beat with a mixer. Heat a frying pan, grease with oil and pour in the egg mixture. Fry on one side for no more than 10 minutes.
• Boiled egg.
• Serving of cottage cheese with sour cream or dried fruits. Take 150 grams of cottage cheese, add sour cream or honey. You can also replace the dressing with a handful of raisins or 3-4 chopped dried apricots.
• Sandwich with fresh vegetables and boiled chicken fillet. Boil one chicken fillet in water (cook 15 minutes after the water boils), then remove from the water and cool. Cut into thin slices. Take bran bread, cut into slices, place thinly sliced cucumber and tomato slices on the bread, and chicken on top.

Many breakfast sandwiches - is it he althy? Partly! The fact is that the combination of fatty sausage and cheese with carbohydrates in the form of bread is not good either for the figure or for he alth. But replace the white bun with rye bread, and sausage with cheese for low-fat chicken with vegetables, and you will get a he althy breakfast for weight loss.

What is not a good breakfast?

Many people do not follow the recommendations of nutritionists or useful medical articles, but are guided by commercials as instructions for life. So, here is the rating of “not the most he althy breakfast for weight loss”:

1. Yoghurts. Beautiful jars and bottles on store shelves have long been the best example of a good breakfast for many girls and women.

Eating 200-300 grams of sweet delicious dessert, ladies think that they are doing a favor to their body and themselves. It wasn't there! In fact, sweet yogurt is not a diet food. This is a delicious dessert that is not he althy as it contains dyes, sugar and an additive masquerading as "fresh fruit".

2. Muesli. Oatmeal is he althy, but muesli, a large part of which is candied candied fruit, does not provide benefits and will not help you lose weight.

In an hour or two after breakfast, you will want to eat again.

3. Dry breakfasts. Of course, corn and wheat pads are delicious, even fill them with milk, even eat them dry. But it's just the usual sweetness, after which you want something more substantial.

What to drink for breakfast?

It is best to start the morning with a glass of water. You need to drink it twenty to thirty minutes before the proposed breakfast. Thus, you kind of give a start to your body and “wake it up”. Some people add a spoonful of honey and lemon to a glass of water. Why not, give it a try too.

What to drink during breakfast? It can be tea or coffee, but it is better not to drink anything at all. The liquid will dilute the gastric juice, and as a result, the food will be digested worse and longer. Sip your favorite morning drink in minutestwenty after breakfast.

No need to drink juice. This is a liquid sweet, consisting only of fast carbohydrates alone, which will not quench your thirst and only awaken or increase hunger. Milk is also not a very good drink - it acts in a way that slows down digestion greatly. Milk is best consumed separately.

And finally

Breakfast symbolizes the beginning of the day. Eating the right foods will leave you feeling energetic and alert, while the wrong breakfast will result in you eating twice as much as you could at lunch.

The right breakfast can be considered an omelet or scrambled eggs, cottage cheese, oatmeal. Don't eat yogurt, muesli, or crunch if you want to lose weight or lead a he althy lifestyle.