5 best breakfasts for weight loss

The benefits of breakfast and why you need it

Surely you have come across the opinion that you can do anything for breakfast, because you will definitely be “burnt up” during the day, or you have met people who do not like to eat in the morning, do not have time, or simply do not feel hungry, but they still cannot lose weight. Is there a middle ground?

Let's look for it further in our article.

Breakfast is an important meal of the day. It starts all the mechanisms, gives the necessary energy, and tasty and bright food sets the mood for the whole day - strong enough arguments to eat in the morning.

Recent systematic reviews and meta-analyses have found an association between skipping breakfast and an increased risk of overweight, obesity, type 2 diabetes, and cardiovascular disease.

How does it happen that meals are skipped, and the risk of excess weight and related diseases increases?

There is a link between ignoring hunger for long periods of time during the day and overeating in the evenings. Perhaps you have also noticed how after a long period of severe hunger you want to eat more than usual, it is difficult to stop - the eye is still looking for something edible. Very often in this situation something fatty or sweet becomes especially desirable. If this happens often, the weight will increase - no magic.

But we also remember that not everyone feels hungry immediately after getting up. And some people don’t want to eat for another couple of hours. This is fine. You shouldn’t force yourself to eat - you’re unlikely to enjoy such a meal. The best “beacon” to sit down at the table is a signal of slight hunger. In the morning you should also pay attention to it.

Breakfast will be more beneficial when it is spent in pleasant company discussing something interesting. This is a great reason to sometimes get out to meet friends or have breakfast with your family, discussing plans for the day and the combination of flavors of the prepared food. This way we get a double charge of good mood for the whole day!

How to train yourself to eat breakfast

For those who are used to skipping breakfast (for various reasons), it is usually difficult to adjust; it is not clear how to allocate time and what a meal should be like. Searching for ideas in the morning takes up additional time and can ruin your mood.

You can start from afar, so that the task does not seem big and difficult to complete, and solve it in “pieces”:

1. Think about what could motivate you to have breakfast on time? What pleasure could you find in this daily morning ritual? Perhaps you should put candles on the table, rearrange the table so that you have a beautiful view from the window while you eat, or maybe preparing breakfast is one way for you to be alone with yourself. Explore your motivation.

2. Look for ideas for simple breakfasts - options can be found on Pinterest - mouth-watering photos will inspire you to repeat the dish for yourself.

3. Make a breakfast list for the week.

4. Buy the necessary products or order delivery for the ideas you have written down.

5. Prepare everything you need in the evening: you can cut vegetables, wash lettuce leaves, or prepare something that you only need to reheat in the morning.

6. Design your breakfast beautifully and appetizingly - the visual component is also important.

7. When the habit of having breakfast in the morning becomes stable, try to experiment: add new ingredients to the usual, spices, combine what seemed incompatible: for example, lettuce and sweet plum/pumpkin.

8. Organize a comfortable sleep schedule to get enough sleep and make time for breakfast.

9. Don't beat yourself up if something goes wrong one day and you don't have breakfast. Just keep trying.

Foods you shouldn't eat in the morning

Is there any food that you shouldn't eat in the morning? If we type this question into a search engine, it will offer us a huge list of foods that we absolutely cannot eat for breakfast. But are there really so many of them? Let's see what you really shouldn't eat in the morning:

● sweets - anything that contains a lot of sugar or its analogues: sweet cereals, cakes, sweet yoghurt, cookies, toast with jam and sweet tea. The energy and vigor that they will give us will not last long, we will very quickly feel hungry again - in about an hour;

● It's better not to eat what you don't like. You will not get pleasure from such a meal; there is a possibility of overeating in the evening. Remember that it is important for us to satisfy our taste needs;

● mono-component options: porridge without any additives (fruits, nuts), just eggs or a piece of cheese - we form balanced meals for satiety.

The key to a healthy diet is variety and balance. The habit of eating a varied diet helps you not to be afraid of certain foods and build your diet without prohibitions.

What is healthy to eat for breakfast

Let's look at the principles that will help you prepare the right breakfast:

1. Add slow carbohydrates - they give us energy for a long time. What could it be:

● whole grain porridge: oatmeal, buckwheat, millet, unprocessed rice, spelt or spelled;

● breakfast cereals without sugar;

● whole grain bread - look for wallpaper or wholemeal flour on the label.

2. To feel full, we need protein: eggs, unsweetened yogurt, nuts, a little cheese, cottage cheese, lean meat or fish, legumes, tofu.

3.Vegetables, herbs, fruits, berries, dried fruits - the brighter and more varied, the better - for a good mood and well-being.

Regardless of what kind of work you have, mainly physical or mental, breakfast should be balanced: contain slow carbohydrates, proteins, healthy fats and fiber (vegetables or fruits). If you're a tall man who moves around a lot during the day, you'll likely need a larger portion and plenty of protein—about twice as much as a short, frail girl.

Delicious breakfast options

A healthy breakfast can be different: porridge, sandwiches, pancakes with fillings, various egg options, toast and sandwiches are suitable as a healthy meal. Some people like sweet options, others like salty ones. Everyone can find suitable combinations.

Our examples of healthy breakfasts:

Oatmeal pancake with filling

● 1 egg

● 50 ml milk or kefir

● 4 tablespoons oatmeal

Mix the ingredients and let the dough stand for 10 minutes. Bake over medium heat, covered, on both sides for 2-3 minutes.

Suitable fillings:

● tomato, lettuce + curd cheese

● chicken pieces + cheese + tomato + greens

● banana + cream cheese/peanut butter

● microwave baked cinnamon apples + peanut butter

Oatmeal

● 3 tablespoons long-cooked oatmeal

● 1 glass of milk/water or 50/50

Boil water or milk, add oatmeal and cook for about 20 minutes.

What can you add to the porridge:

● berries + sweet fruit + nuts

● microwave baked apples + dates + yogurt

● banana + grated cheese

● berries/fruit + peanut butter