Today we will try to cook the perfect breakfast with you. After all, this is the most important meal of the day. You can’t skip it. Especially if you want to lose a few pounds. You just need to know how to make a healthy breakfast. It is not as difficult as it seems. It is enough to learn a few nuances in the cooking process. There are rules that can help you in this matter. Which ones? What should I look for?
Fat
Strange as it may sound, morning is the time to eat fatty foods. So, your ideal breakfast must be fat without fail. More precisely, satisfying. Which one? This is up to you.
It is advisable not to abuse it. Remember: food should be not only high-calorie, but also healthy. You can afford to eat eggs, sausages, bacon, sausage, a sandwich with butter. And this list goes on forever. It all depends on your preference.
But to limit your first meal with a light snack is clearly not worth it. In this case, the body is configured exclusively for the processing of carbohydrates. Under such circumstances, the high-calorie foods you eat during the day have a much greater chance of being deposited on your stomach, sides, and waist.
More carbohydrates
Typically, many associate breakfast with a “light bite.” This is not at all true. The first meal, as already mentioned, should be hearty and fat. Therefore, try to enrich it with a variety of carbohydrates. This is the key to your success in losing weight.
Why should an ideal breakfast contain a carbohydrate component? It helps break down fats, and also quickly saturates. That is, you will feel a sense of fullness. We can say that this is a kind of appetite controller. Just try to use carbohydrates as an additive to the main dish. Do not be limited only to them!
Please note that there are a lot of bioflavonoids in carbohydrate-rich foods. This substance also contributes to the rapid breakdown and absorption of fats. There is a lot of it in coffee, red fruits and vegetables. Take note of this.
Breakfast time
To prepare the perfect breakfast that will help you lose weight, you need to not only make a menu, but also choose the time of the first meal. This is also an important point. Why? All because of the complex system of the device.
As many scientists say, the maximum break between meals should not exceed 10 hours. After this time, the body goes into a saving mode, it will put off all the fats that come in during the meal in order to accumulate energy for future life support.
So you have to find the perfect breakfast time. There are no exact instructions in this regard. It all depends on what lifestyle you lead. For example, “larks” should have breakfast at about 6-7 in the morning, ordinary people, without lifestyle features, should be at 7-9, and “owls” will prefer the first meal for about 10-11 hours.
True, a modern lifestyle allows few to follow the recommended regime. If you go to bed late and get up early (as is customary with work), you will have to go for a little trick. You may notice that when you take breakfast you "do not get a piece in the throat." In this case, you have to cheat a little. To do this, drink a drink enriched with carbohydrates (for example, coffee) at home, and right at the workplace, at 8-9, when you finally wake up, eat a full, perfect breakfast. Yes, you have to take it with you, but it will definitely help you keep track of your figure and your own health.
Components of success
Any breakfast should consist only of the right foods for the first meal. That is, not everything is recommended to be eaten in this case. Some restrictions apply. If you want to cook a delicious and proper breakfast, try to enrich it with some ingredients.
The first is fats. It has already been said: the first meal is extremely important for the body and its work. Therefore, your food should be high-calorie. Try to use foods that are high in fat. But do not forget about the other components.
Which ones? For example, about carbohydrates. About them, too, was said earlier. The fact is that they contribute to the absorption of food and the breakdown of fats. The main thing is that the perfect breakfast does not consist only of carbohydrate-containing foods. In this case, the body will perceive this as a mood to process carbohydrates alone. As a result, fat is absorbed worse, its residues will accumulate on your sides, stomach and waist.
Squirrels are another important ingredient in an ideal breakfast. They serve as accelerators of biochemical processes in the body and tissue regeneration. Please note - in a normal lifestyle, a person must consume only 1 gram of protein per kilogram of weight in order to maintain normal life. At the same time, about a third of the norm is eaten at breakfast.
The last important component that should be contained in the products used for the first meal of the day is fiber. Helps normalize digestion. After taking fiber foods, you won’t have a feeling of heaviness in your stomach. You need to consume only 20 grams of this substance per day. And about 1/4 of this rate falls directly to breakfast. Following these principles, you can quickly lose weight.
Have breakfast or not
Despite the fact that many talk about the importance of the first meal in the morning, there are people who assure: you can lose weight quickly and without problems, even with the absence of it. Is it true?
Someone really thinks so. Actually skipping breakfast is not allowed. Even if there is no time, it is necessary to eat. If this is not done, then after several hours of wakefulness you will feel tired and even some kind of aggression. Stress is known to be a stimulant for fat storage. So, everything that you eat in a day will not be absorbed in the body, but will be postponed.
The brain also begins to send impulses that activate metabolism. As a result, glucose is released from the blood and liver. From here appears lethargy and muscle weakness. All this only interferes with weight loss. Yes, and maintaining a familiar lifestyle, too. Therefore, you must definitely prepare for yourself in the morning the perfect breakfast for weight loss, which you will either take with you or eat directly at home.
English breakfast
By the way, how to choose the best option for a morning meal, decide for yourself. Everyone has their own taste preferences in this regard. And they must be taken into account. Although some cooking recommendations can be given.
What could be the perfect breakfast options? For example, the so-called English. It is perfect for a morning meal. What does it consist of?
Typically, a person is offered scrambled eggs with bacon (fried), oatmeal, and a cup of coffee. A great way to enrich the body in the morning! It would seem that you can not get enough of it. But this is not so. Try it and you will see how, after eating, hunger disappears for a long time.
Note: if there is no bacon, you can replace it with other sausages. For example, ham or sausages. Although such changes are not too welcome. Despite the perfect combination of products, nutritionists do not recommend bacon, sausages and sausages in the morning.
Breakfast cereals and granola
What else can you pay attention to? Now in supermarkets there are a lot of different cereals and cereals. They are also suitable for a morning meal. True, they have some drawbacks.
The fact is that a dry breakfast, usually consisting of cereal, helps to saturate the body very quickly. But at the same time, in reality, there will be no saturation. And after a few hours you will feel hunger.
Therefore, it is advisable to replace ready-made breakfast cereals with full-fledged muesli. You can add fruits and berries to them. It is hard to imagine a perfect breakfast without natural cereals.
Yoghurts and milk
It is generally accepted that a variety of yogurts and dairy products are great for the first meal of the day. And indeed it is. They are ideal for a first meal. But be careful!
After all, ready-made storey yogurts are actually not so useful. They have many preservatives, sweeteners and other not the most useful substances. Therefore, it is advisable not to consume purchased yogurts. Unless to acquire natural sour without any additives.
But dairy products are perfect for breakfast. For example, kefir or milk with granola (cereal). It is also recommended to eat cottage cheese in the morning. One pack - and you are ready for work day!
Top products
As you can see, finding the perfect breakfast dish is difficult. After all, everyone has their own taste preferences. Therefore, you should simply list the ideal breakfast foods. And with their help, create your own personal menu yourself. What are the best products that will help you lose weight, and also will not provide you with a feeling of heaviness in your stomach in the morning? It:
- eggs
- chicken;
- bread (rye or bran);
- whole grain products;
- Cheeses
- porridge;
- kefir;
- honey;
- coffee;
- green tea;
- nuts.