Ideal breakfast for weight loss

Ideal breakfast for weight loss

Have a better breakfast with these tips

You've probably heard that breakfast is the most important meal of the day, and this is for a very good reason.

Research shows that eating a nutritious and healthy breakfast can help your metabolism.

Keeping blood sugar levels stable, giving you energy throughout the day.

One study showed that obesity and insulin resistance (diabetes) was 50 percent lower among people who ate a good breakfast every day, compared to those who did not.

But if you really want to take advantage of the true benefits of a nutritious and healthy breakfast, you should include the corresponding foods.

Unfortunately, we have fallen into the belief that we should only eat certain types of food in the morning.

But "less conventional" foods are usually healthier, richer in protein, fiber, and essential fats.

Japanese breakfasts may include miso soup, soy, eggs, and grilled fish.

On the other hand, Scandinavian breakfasts usually include bread, which they accompany with meats, fish, and cheeses in most cases.

Other cultures also add fermented foods such as yogurt and kefir, which are beneficial for the digestive and immune systems.

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Essential foods in a healthy breakfast

Proteins: it is essential that you eat protein for breakfast, in order to activate your metabolism and burn calories, while also controlling your appetite.

Some good options are eggs, meat, fish, yogurt, beans, tofu, nuts or protein powder (dietary supplement).

Vegetables: to accompany proteins, you can add vegetables, which help balance the acidity that proteins may cause.

This is very important if you are doing some physical activity since it prevents the formation of lactic acid that occurs after a great physical effort, which usually brings muscle discomfort.

Some of the vegetables you can include are spinach, broccoli, and chard.

Essential fats: Essential fats are also necessary for optimal insulin function, maintain cell membranes and good blood sugar control.

In this way, a nutritious and healthy breakfast should include any food rich in omega 3.

This can be found in vegetables such as avocado, in meats such as fish or in dried fruits.

Other foods rich in monosaturated fats such as olives and olive oil are also very good for the body.

You can also consider adding coconut oil instead of butter to fry your meals, which contains lauric acid, a great anti-inflammatory component.

Try this! - You can cook these foods at night, and leave them ready for the next morning. Remember that this way you will start your day better, and it will help you maintain a much healthier diet for the rest of the day.

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When we think of an "American type breakfast," as we see them in Hollywood movies, big slices of fatty and crispy bacon come to mind.

Well, according to recent work by the Institute for Cancer Research in the United States, bacon, sausages, and processed meats, in general, should be kept away from our first meal of the day.

These conclusions were obtained after observing an increased risk of colon and pancreatic cancer due to its high nitrate content.

And not only that!

Processed meats are usually accompanied by a large amount of saturated fat, sugar, and salts. All an excess with which you would not want to start the day.

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2 Cereals with the high sugar content

Many of the cereals that are marketed as healthy breakfasts have large amounts of sugar.

The recommendation here is to be very careful in choosing it and not get carried away by the colorful colors or advertising. Choose whole grains, low in sugar and high in natural fiber.

A guide to choosing them is to check the nutritional information on the package and select only those with less than 5 grams of sugar and less than 160 calories per serving.

The fiber content should be at least 4 grams per serving if you want it to have a positive impact on intestinal transit.

Also, avoid the use of syrups or syrups high in sugar when consumed.

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3Pancakes with syrup

Another common element in a “movie” breakfast is the well-known pancakes (or in English, hotcakes) arranged in a tower and covered by a thick layer of syrup or syrup.

Nothing is further from what you need at this important moment of your day. The pancakes themselves are not unhealthy food (as long as you make them at home and taking care of the amounts of sugar) but the complements of the delicious pancakes should be fruits in their natural state; like banana slices, raspberries or strawberries or nuts.

Remember that syrups are almost 100% sugar, and the "light" options are loaded with artificial sweeteners.

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4 Make healthier decisions

By eating a healthy breakfast accompanied by nutrients, you are preparing for a good start to the day.

When you start the day on a healthy note, you are more likely to continue like this for the rest of the day.

On the other hand, if you start the day with a donut and coffee, it is easy to write that it is a day that can be classified as unhealthy and you will not make any effort to eat well for the rest of the day.

The best breakfasts to lose weight

5 High in fiber and protein, low in fat and sugar

An ideal breakfast to help you lose weight and keep it away should be high in fiber and protein.

Such breakfast will keep you fuller for longer.

It should also be low in sugar and fat.

A high sugar breakfast is likely to give you a quick burst of energy, followed by a crisis when sugar levels drop.

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This leads to cravings for more sugary foods.

The best breakfasts are also balanced, which contains a combination of food groups for a wide range of vitamins or minerals.

Try to avoid empty calorie options that provide a lot of calories and very little nutritional benefit, such as donuts, cakes, high-sugar cereals and high-fat meats such as bacon.

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If possible, include a source of high-fiber complex carbohydrates, a source of low-fat protein and a fruit or vegetable for a well-balanced meal each morning.

6The same portion size matters

Portion sizes are also very important for weight loss.

Even if you eat the healthiest breakfast, if you eat large portions, you will still gain weight.

Read the nutrition labels to get an idea of ​​what is considered a serving size and how many calories are included in a serving.

If necessary, measure a portion the first time, so you can know exactly how big it is.

Base calories on breakfast at about a quarter of your daily energy needs for weight loss, about 250 to 300 calories, depending on your weight, height, physical activity levels and sex.

7Coffee and juice in moderation

Apart from food intake, it is also important to remember that drinks also provide a lot of calories.

Drinks are often overlooked by people who are trying to lose weight.

Juices, while providing a large number of vitamins, are high in calories and should be limited or replaced by a piece of fresh fruit.

Fresh fruit provides much more fiber and fewer calories than its juice versions.

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Alternatively, opt for vegetable juices, as they contain fewer calories.

Always choose low-fat dairy to minimize fat and calorie content.

Remember that many commercial coffees are very high in calories and fat, due to their large size and sweet additions.

Smoothies can also be misleading, with commercial versions that contain huge amounts of calories from added sugars, syrups and sometimes they don't really have fruit.

It is better to make your own smoothie at home to be completely sure of the content.

Healthy breakfast ideas to lose weight

Oatmeal made with nonfat milk and with a banana or other fruits

High fiber cereal (approximately 3-4g per serving), low in sugar and fat with fat-free natural yogurt, nonfat milk and a piece of fruit.

Sandwich for a healthy breakfast made with two slices of whole-grain bread, 2 slices of lean bacon or turkey bacon, tomato, lettuce and a little bit of low-fat mayonnaise.

Two egg tortillas with mushrooms, peppers, and herbs, served with a slice of whole-wheat bread.

Whole grain toast with peanut butter and a piece of fruit.

Low-fat smoothie with nonfat milk, fresh or frozen fruit and nonfat yogurt. Add a tablespoon of muesli to add fiber.

Poached eggs with spinach and whole-grain toast.

Low-fat or fat-free yogurt topped with fresh fruit salad and a dash of natural muesli.

What you should avoid having a healthy breakfast

Cakes, donuts, and cakes. These are high in fat and sugar and provide very little nutritional benefit.

Unfortunately, these are the equivalent in calories of five or six slices of bread.

High-fat meat, such as bacon and sausages, combined with high-fat cooking, is not a healthy option.

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Cereals are high in sugar and toasted muesli. These contain a large number of calories and in the case of muesli, a large amount of fat. Choose natural muesli as a better alternative.

Breakfast bars and muesli bars. These are all high in sugar and generally provide very little fiber or protein.

What if I don't have time to prepare a healthy breakfast?

It is true that during the mornings we can be short of time to take those valuable minutes and plan a breakfast.

It is even possible that we go out without breakfast because it did not give us enough time.

But you don't have to do it all in the morning!

Plan what you need for your breakfast the following week on weekends.

                   

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Buy everything you need and the night before you can take the time to prepare breakfast the next morning.

That can give you those precious minutes you need for a brief exercise routine and, why not? To sleep for a little while longer.

Start now!

If you follow all these tips we have mentioned and try to have healthy breakfasts, you will surely achieve your goal of losing weight and healthy life.

And if you want to complement this whole process, we recommend the ideal product for that.

It is a thermogenic product called Thermofem.

Its exclusive state-of-the-art thermogenic formula includes 5 unique ingredients aimed at maximizing your fat burning and facilitating the path to your ideal figure thanks to its multiple slimming benefits.

One of its best benefits is that it reduces your appetite effectively, so with a good breakfast to lose weight and this product you will not feel the need to eat anything healthy snacks and snacks.