Healthy Breakfast For Fat Loss – Make Your Perfect Meal!
No more excuses. A healthy breakfast can be ready for a short time, with the right ideas! Here are some suggestions you need to try!
During the morning we are busy, we are hurrying and breakfast is low on our priority list. Must it be so?
In this topic I want to show you how can you make healthy breakfast for fat loss and tell you why is breakfast most important meal in your day.
For a healthy breakfast it takes only a few minutes and these few minutes will really change the course of your day.
If you do not have time to eat before going out, there’s a lot of ideas for a healthy breakfast that can be eaten at work or even on the way to work and which I will present here to you.
What to eat for breakfast if you want to lose weight? What is need for a weight loss breakfast? How does this one change melt unwanted pounds?
Why Is Breakfast So Important?
Breakfast is of course the most important meal of the day. It drives our body and in some way determines what and how we will eat during the day. It has been proven that people who eat breakfast regularly lose weight more than those who skip this meal.
If you think that you’ll lose weight just by drinking a cup of coffee and skip a meal, you are making a big mistake.
Nutritionists advise that breakfast should be eaten within two hours of awakening, and that this meal should provide 20-35% of the daily calorie intake.
When you wake up, blood sugar in the body is usually low. Breakfast returns the level of sugar, an essential carbohydrate required for the normal functioning of the muscles and the brain.
Many studies have shown that breakfast can improve memory and level of concentration, and can make us happier because it improves mood and at the same time reduces stress levels.
In addition to providing energy, a healthy breakfast is a good source of important nutrients, such as calcium, iron and B vitamins, as well as protein and fiber.
The body needs these essential nutrients and research shows that, if not entered during breakfast, there is less chance of recovering later in the day.
Fruits and vegetables are a good source of vitamins and minerals, and for this reason they should be eaten for breakfast, even if only a banana or a glass of fruit juice.
Breakfast has long-term health benefits by reducing obesity, high blood pressure, heart disease and diabetes.
Metabolism And Fats
The thing is quite simple – breakfast is our first meal after hours and hours of sleep. More than 10 hours have passed since the last meal. If we have breakfast in the morning, a healthy meal on time starts our metabolism.
Otherwise, if we do not eat until lunch (this will be more than 16 hours from the last meal), our body will understand it as a time to “save”, energy will begin to be kept in the form of fat, which will accumulate and not burn.
You need a meal full of proteins and fibers that will keep you silent until late lunch, so you will not eat for snacks, the source of additional calories.
Breakfast is not a cup of coffee; you will only starve faster, your body will seek food at noon, and you will reach for unhealthy food; especially because hunger leads to a drop in blood sugar.
You will be served sweet and fatty foods. And these are empty calories that will “fill you”, but with them you will not get the nutrients you need, so you will be satiated and hungry.
Healthy Breakfast Is Good For Weight Loss
Research shows that breakfasters are less skinny than those who do not. When foods with protein and fiber are eaten in the morning, appetite is kept under control throughout the day.
If we skip breakfast, it is more likely that we will reach for sweets and fat snacks in the middle of the morning or that the meals during the day will be very caloric and excessive.
Of course, what you eat breakfast does not guarantee you that you will lose weight.
Good breakfast is to avoid overeating during the day, with smaller and regular meals, speeds up the metabolism and thus prevents cultivation.
When not having breakfast, the body keep’s energy and nutrients, real reserves instead of burning calories and disturbing, IE, slows down metabolism.
Why You Are Not Hungry In The Morning
Another of the most common excuses for not having breakfast is that we are not hungry in the morning. When an organism is accustomed to not eating in the morning, it keep’s energy and nutrients, real reserves instead of burning calories and thus disturbing, slows down metabolism.
That’s why, if you are on a diet, skipping meals, especially breakfast, will not help you. And since the reserves are being created, we are not hungry in the morning.
Therefore, we must first get used to the body for breakfast. After a while, the morning appetite will naturally increase and in the morning we will be hungry.
And when we begin to have breakfast, we start eating less during the day, including snacks.
Breakfast does not have to be a great meal. What is important is that it is a combination of foods that contain carbohydrates, proteins, minerals and vitamins. Carbohydrates will give you energy right away, and proteins will give later. Salts, fats and too many calories should be avoided.
The Healthiest Groceries For Breakfast
1. Greek Yogurt – Great idea for morning meal
This lightweight, creamy yogurt is full of calcium and protein, it will saturate you and keep you silent during the morning. Various varieties of this yogurt can be purchased in stores. However, it is best to choose a plain, smooth Greek yogurt and add some fruits of your choice.
2. Eggs are a great choice for the start of the day
Until almost rejected as a bad food because of high cholesterol, eggs are now again accepted as a healthy source of protein and nutrients, such as vitamin D, B12, calcium.
Research has shown that cholesterol in our diet has less of an effect on cholesterol in the blood than it was thought to be. Due to the large amount of protein, the eggs are excellent for nutrition, especially for breakfast, and for nutritionists, it is one of the most nutritious foods.
When all this is accompanied by their easy preparation, it is clear why many are favorite foods, especially to young people.
Ideas for breakfast with eggs are not missing, because eggs can be prepared in several ways. The healthiest are certainly cooked.
They can be combined with various foods, so they often meet breakfast in sandwiches, salads, vegetables, fruits or yogurts, as the main food or supplement to others.
3. Wheat germ and integral bread as a basis for healthy breakfast
A little wheat will do a lot for your health. Only two spoons gives about 15% of the recommended daily intake of vitamin E and 10% folic acid. Vitamin E is often very low in people’s diet, so this is a good way to add it to nutrition, especially to people who do not eat lots of bones or seeds.
Carbohydrates are the basis of every breakfast, but the type of carbohydrates that are selected is also important. The simple rule is that the healthiest bread is from whole grains of wheat and other integral cereals.
Whether you find them in bread, toast, or you will make muffins with them, it’s all up to you. What is important is that such foods contain more fiber and nutrients than those made from white refined flour.
There is nothing that, like a banana for breakfast, will reduce cravings for sweets. They are one of the best sources of starch, healthy carbohydrates that will make us cheaply for a long time.
Banana should be peeled, chopped and added to cereals or oatmeal, which will thus have a natural sweetness, so they do not need extra sugar.
Thanks to potassium, an electrolyte that affects the reduction of blood pressure, bananas are a particularly good choice for people with hypertension.
5. Watermelon for sweet start of the day
Watermelon is a great fruit for morning hydration. What is less known is that this juicy fruit is among the best sources of lycopene, which is found in red fruits and vegetables, and which is important for vision, heart health and cancer prevention.
Best of all, though, the watermelon contains little calories. You can combine it with yogurt and other fruits, but it’s best in combination with eggs.
6. Raspberry blueberries and strawberries for tasty morning
You can buy them fresh in the season, and out of season you can find them cheaper, and with the same nutritional value, in frozen state.
They are perfect as a supplement to cereals or yogurt, or mixed in frapea, for those who like fast breakfast. In addition, they are very healthy.
Blueberries positively influence memory and motor skills, as well as blood pressure and metabolism.
They also have fewer calories than many other fruits, so you can eat them without worrying about your waist.
7. Coffee and tea
Coffee does not only serve to wake up faster. This antioxidant is associated with a lower risk of several diseases (such as diabetes and some types of cancer).
Of course, I’m talking about coffee without sugar and cream.
You are not a coffee lover? Tea has a pretty impressive list of health benefits.
It has less caffeine, and more efficiently hydrates the body from coffee, it also has a rich source of antioxidants and stimulates immunity, prevents heart disease, diabetes, and some kind of cancer.
Although each tea is healthy, green tea can be said to be the healthiest of all.
Oatmeal contains plenty of fiber and is a very good choice for a healthy breakfast. It has been proven to reduce cholesterol when it is regularly used. It is rich in omega-3 fatty acids, folate and potassium.
When shopping, avoid tasting flavors that can contain a lot of sugar. Instead, sweeten your porridge made of oat bran with milk and a little honey and sprinkle with fruit and nuts.
Ideas For Healthy Breakfast At Home Or Job
When we are at home, and especially when we are rushing to work, breakfast ideas are an important prerequisite for ending it fast, and we keep it healthy.
1. Omelette with spinach
Preparation: 7 minutes
Beat 2 eggs and 4 teaspoons of semi-skimmed milk (and if you like add 1 pinch of black pepper) and sprinkle like omelet on a little oil. Serve eggs on 2 slices of integral toast with fist (about 40g) spinach.
By taste, you can sprinkle them with a little young onion. Spinach can be finely cut and added to eggs before baking.
If you do not get to eat at home, you can make this healthy breakfast as a sandwich and take it with you on job.
2. Macaroni with tuna
Preparation: 10 minutes
Brew 100g (integral) macaroni. Take a small tuna can of olive oil into the bowl (untested, with oil) and crush it with a fork, add one cloven young onion, chop a few olives, sour cucumbers and cherry tomatoes.
Mixture finished macaroni with a mixture of tuna. These macaroni can be eaten hot and cold, with the addition of more vegetables to taste.
If you are not a fan of tuna, you can replace it with chicken or macaroni without meat, only with vegetables with the addition of cooked eggs, mozzarella or feta cheese cut into cubes.
3. Seasonal Salad
Preparation: 5 minutes
Vegetables of your choice (eg 1 carrot, 3 radishes, 4-5 leaves of green salad, 1 young onion) wash well and sit tight. Mix in a glass bowl with a vegetable cover, add 1-2 tablespoons of flax seed, sprinkle with half a lemon juice and a little salt.
Cover the bowl and the salad is ready to go to work and an ideal healthy breakfast. Together with a salad, take a piece of buns or integral bread.
From vegetables, depending on taste and season, you can also put tomatoes, spinach, cucumbers, even some fruits, e.g. apple, pear, watermelon, melon, grapes, as well as cheese cubes.
4. Cornflakes with yogurt or milk
Preparation: 3 minutes
Buying muesli is full of sugar, so it’s better to combine cereals yourself. Buy 100 g of oat, barley and roast flakes and 200 g of flax (rich in omega-3 fatty acids and good for digestion, you can add 1-2 teaspoons to each breakfast). Mix everything in one jar.
This amount will be enough for 4-5 breakfasts. Pour the cereals into the plate, mix with yogurt or milk and wait 15 minutes. Eat with a banana or a fistful of fruits. You can add dry grapes, hazelnuts, walnuts…