Useful breakfast for losing weight. The correct breakfast for losing weight: recipes

Everyone knows the proverb about the correct distribution of food for the day. Breakfast supposedly needs to be eaten by yourself, lunch to share with a friend, and give dinner to the enemy. But how to build a nutrition plan if you are on a diet? How should you choose the right breakfast, lunch and dinner for weight loss, what principles should be taken into account while doing this?

Should you eat breakfast at all or do you need to share this part of the meal with a friend? Is there any such useful breakfast for losing weight? Let's talk about this in this article.

Theories of losing weight

Fortunately or unfortunately, due to ubiquitous computerization (or rather, "Internetization"), anyone can find today a million diets in the network. If every diet was provided with a doctor's comment, then nine of the ten ways to reduce weight due to food would be marked "Dangerous for life." Remember that all the extreme ways to get rid of excess weight like mono-diet, the rejection of certain vital nutrients or starvation are fraught with unpleasant consequences. A quick return of the departed kilograms is the least of evils. Much worse, if after applying the nutrition plan you will have spots or spots on the skin, hair will begin to fall out and the nails will break, there will be untidy feelings like abdominal pain. This means that in the body there have been negative changes, the consequences of which you observe.

Rules of any diet

Before you start the process of losing weight, conduct a mental test for your chosen diet. Answer the following questions:

1. Do I need to starve or eat food in scant amounts on this diet?
2. Does the diet use only one product (mono-diet)?
3. Is the diet unbalanced, that is, is there a bias in favor of consuming one product (for example, protein or chocolate)?

If you give at least one affirmative answer to the above questions, then you know - you will not achieve the desired result! In addition, that a lost kilo will return after a diet in record time, you also disrupt the work of your body.

Basics - diet for weight loss

Let's start with the right breakfast. By the first meal you awaken your body and as if give a command: "I am awake and ready for today! Let's work together today! ".

You can not get down to your work or work duties, if you do not have breakfast, and by the time you will be exhausted. A useful breakfast for weight loss can be presented in several ways.

Attention! If you are going to quickly lose weight, then you better give up dinner, but do not refuse breakfast.

Lunch should be balanced. It is during lunch that you can eat carbohydrates, fats and proteins (in the right proportions). For dinner, it is better to give up carbohydrates, because in the case of increased blood sugar, all the fats received will be "disposed" into the fat stores of your body.

And, of course, we should not forget about snacks. Three meals a day for most people is not enough to feel comfortable, without the oppressive sensation of "sucking in the pit of the stomach." A bite can be a boiled egg, a portion of cottage cheese with dried fruits or sour cream, a handful of nuts, a few stuffed dried apricots or prunes, a fresh fruit.

Start the day right

What is the most useful breakfast for losing weight if it exists?

There is, and not even one option! So, the ideal breakfast is a meal that will satiate you until dinner, give energy and not create gravity in the body. If you consider calories when losing weight and, for example, the norm for you is 1500 calories, then breakfast should occupy 30-40% of the total calorie.

Which breakfast for weight loss is correct, useful? Recipes from the British - unconditional oatmeal cooked on milk or water, with sugar or salt.

The recipe is simple: in boiling water (200 ml), pour oatmeal, better than the largest. When porridge boils, stir it and cook for about 10 minutes. Sugarate or salt. Instead of sugar, you can use honey, but you need to add it to an exceptionally warm or cold product, otherwise the honey will lose its medicinal qualities.

This option makes sense for everyone, it does not matter whether you are on a diet or not. Oatmeal porridge is a slow carbohydrate that will satiate you until dinner and, gradually digesting, will give you energy. This is the first option.

Useful breakfast for slimming is a second option

A useful (but not entirely dietary breakfast) can be considered a couple of slices of bread with creamy, and even better with peanut butter. But observing the simple rule of refusing flour from white flour, you and such a breakfast will benefit. Choose rye, bran pastries - the more rough the bread will be, the more useful it will be. What good is this breakfast? Firstly, you will not have a feeling of heaviness. A slice or two breads with butter are light in weight, and having breakfast, you do not want to go back to bed a little.

Secondly, such a hearty breakfast will not let you get hungry until dinner. The combination of natural, not industrial fats and the right carbohydrates is the best suited for morning meals. What other recipes of healthy breakfasts for weight loss can be considered?

Breakfast based on proteins

Protein is very useful and has an important advantage over fats and carbohydrates - it is slowly digested and contains two times less calories than other nutrients. It is for this reason that eggs, low-fat meat and cottage cheese are often offered to make the basis of nutrition for those who want to lose weight.

Eating protein-containing foods, you quickly saturate. The best recipes for a healthy breakfast for weight loss are:

• Omelet (or fried eggs) from 2-3 eggs. Eggs beat with milk and a small amount of flour (1 dessert spoon). Beat the best mixer. Spread out the frying pan, oil and pour the egg mixture. Fry on one side for no more than 10 minutes.
• Boiled egg.
• Portion of cottage cheese with sour cream or dried fruits. Take 150 grams of cottage cheese, add sour cream or honey. You can also replace refueling with a handful of raisins or 3-4 pieces of dried apricots.
• Sandwich with fresh vegetables and boiled chicken fillet. Boil one chicken fillet in water (cook 15 minutes after the water boiled), then remove from water and cool. Cut thin slices. Take the bran bread, cut the slices, put the finely chopped slices of cucumber and tomato on the bread, and on top - the chicken.

Many eat breakfast sandwiches - is it useful? Partly! The fact is that the combination of fatty sausage and cheese with carbohydrates in the form of bread is not useful either for the figure or for health. But replace the white loaf with rye bread, and sausage with cheese for a fat-free chicken with vegetables, and you will get a healthy breakfast for losing weight.

What is not a good breakfast?

Many follow not the recommendations of nutritionists or useful medical articles, but follow commercials as an instruction for life. So, here's the rating "not the most useful breakfast for losing weight":

1. Yogurt . Beautiful jars and bottles on the shelves of the store have long been the best example of a good breakfast for many girls and women.

Eating 200-300 grams of sweet delicious dessert, the ladies think that they do a service to their body and themselves. It was not there! In fact, sweet yogurt is not a dietary dish. It is a delicious dessert that is not useful, as it contains dyes, sugar and an additive masked for "fresh fruit".

2. Muesli . Oatmeal porridge is useful, but muesli, a significant part of which are candied candied fruits, do not help and will not help you lose weight.

Already in an hour or two after breakfast, you again want to eat.

3 . Breakfast cereals. Of course, corn and wheat pads are tasty, even pour them with milk, even though you eat dry. But this is a usual sweetness, after which you will want something more valid.

What to drink at breakfast?

It's best to start the morning with a glass of water. You need to drink it twenty to thirty minutes before the proposed breakfast. Thus, you would like to start your body and "wake him up." Some add a spoonful of honey and lemon to the glass of water. Why not, try and you.

What to drink during breakfast? It can be tea or coffee, but it is better not to drink anything at all. The liquid will dilute the gastric juice, and the food as a result will be digested worse and longer. Drink your favorite morning drink in twenty minutes after breakfast.

No need to drink juice. It is a liquid sweetness, consisting of fast carbohydrates alone, which will not quench your thirst and will only arouse or intensify hunger. Milk is also not a very good drink - it acts in such a way that it slows down digestion. Milk is best consumed separately.

And finally

Breakfast symbolizes the beginning of the day. Using the right foods, you will feel energetic and cheerful, and the wrong breakfast will lead to the fact that at lunch you will eat twice as much as they could.

Correct breakfast can be considered an omelet or scrambled eggs, cottage cheese, oatmeal. Do not eat yogurt, muesli or crunches, if you want to lose weight or lead a healthy lifestyle.