We hope you know that breakfast is the most important meal of the day and that it should not be missed even when your goal is to lose weight (especially then). If you still hesitate and think that if you skip breakfast it will help you lose weight faster, then you should read this article.
Let’s start with this: When you have to eat breakfast? The best morning routine is to drink one cup of water as soon as you wake up and have breakfast half an hour afterwards.
Here’s what your breakfast should contain
Carbohydrates can both help you lose weight and sabotage you. So, it is very important to exclude fast-digesting sources of carbohydrates (sugar, soda, sweets, etc.). Carbohydrate consumption should focus primarily on fruits and vegetables. They are rich in valuable vitamins and minerals. They also make you feel full for a long time, as most of them contain a lot of fibers and water.
Protein is the most important nutrient for losing weight and achieving a good-looking body. High protein intake is proven to accelerate metabolism, reduces appetite, and positively affects hormones that are closely related to weight regulation. Also, due to its high thermal effect, about 20-30% of the calories taken from protein sources are burned while the body digests and metabolizes the protein.
The assumption that you should not consume any fat to lose weight is wrong. Whether the fat will help or harm you depends on the sources from which you get it. At breakfast, there is no need to include more specific sources of fat. You can rely, for example, on a low fat milk product on several avocado slices. Egg yolk also contains fat, as well as nuts, quinoa and chia seeds.
Here are the best foods for breakfast
Eggs are an excellent source of protein and healthy fats. A number of studies have shown that people eating eggs for breakfast are losing more weight than those who eat fast food at this time of day. Eggs make you feel fuller for a longer period of time and reduce the chance of reaching out to the sugary sweets before noon.
Eggs are also a perfect choice for breakfast because they can be prepared ahead of time. For example, hard-boiled eggs make a great portable breakfast.
Oatmeal, taken in different forms, is beneficial to weight loss and helps maintain the optimal health of the body. They contain a large amounts of protein and slow carbohydrates. This means that after a bowl of oatmeal for breakfast you won’t be hungry for at least a few hours, and the sense of hunger for lunch and in the evening will be much less than usual.
It is the slow carbohydrates that give you energy during the day and make you feel strong until the next meal. In addition to helping you lose weight, oatmeal regulates the intestinal tract because it contains a large amount of fibers.
Greek yogurt is an excellent source of protein. Also recent studies have ranked yogurt in the top 5 foods that promote weight loss.
Add oatmeal and fruit to a bowl of greek yogurt and you will have the perfect breakfast.
Berries are lower in sugar than most fruits, yet higher in fiber and antioxidants. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup. They are healthy and very delicious, so make sure to add them to your breakfast.
Nuts are full of protein, fiber, essential for the body fats, vitamins and minerals. They also strengthen the metabolism.
Nuts are very rich in unsaturated fats – that is, fats that help to reduce cholesterol. Just keep in mind that they contain lots of calories, so don’t eat too much of them if your goal is to lose weight.
In addition to containing just a few calories, fruits also offer a lot of beneficial nutrients such as fiber, antioxidants, vitamins and minerals. Fruits are also very satiating due to their high fiber and water content. Remember what they say: an apple a day keeps the doctor away!
Protein shake is perfect if you’re in a hurry and you don‘t have time to prepare breakfast. Due to its high protein content, the shake will keep you full for a long time.
A series of studies have shown that drinking coffee in the morning helps the accumulated calories to be burned faster throughout the day.
The coffee is helpful because it accelerates the rhythm of metabolic processes and provokes more active calorie burning, which helps to successfully and quickly lose weight.