Skipping breakfast to lose weight is not the solution. You need to choose the right foods to ensure that this first meal of the day provides the nutrients your body needs.
Some of us tend to think that healthy weight loss means skipping meals, especially breakfast. If that’s what you think, you’re wrong.
It’s absolutely not a good idea to skip meals, let alone the first meal of the day, which is the most important one. To reach your ideal weight, you should eat at least five times a day in a balanced way.
Breakfast is the most important meal. It is the first meal that brings nutrients to the body after many hours of sleep. It provides the amount of energy we need to start the day.
During the night, the sugar level drops, which is why we are hungry and tired in the morning. A good breakfast will help keep your body in good shape.
Breakfast activates the metabolism and helps you to lose weight.
The first meal of the day helps to speed up the metabolism. The body then burns more fat and the weight loss process starts naturally and quickly.
So if you want to lose weight, don’t skip breakfast. There are other reasons to consider. These reasons are as follows.
If you don’t eat breakfast, the metabolism will work slowly to reserve the energy leftover from the previous day. It will then store fat, and you will gain weight.
If you eat breakfast, you won’t get cravings during the day and you won’t overeat. However, if you skip breakfast, your hunger will then be out of control and you will probably choose unhealthy foods, which will cause you to gain weight.
If you decide to fast for a long time, you will increase your body’s response to insulin and your body will store more fat, which will cause you to gain weight.
More protein for healthy weight loss
Slimming breakfasts should contain foods that are part of the three macro-nutrients (carbohydrates, lipids, and fats). Proteins cannot be missing, as they increase the feeling of satiety when you are active.
A breakfast consisting only of cereals or a basic breakfast based on carbohydrates and fats will only satisfy you for a short time. This means that you’ll get cravings throughout the day and eat a lot, which will make you put on weight.
Basic rules for a healthy breakfast
Discover here the five basic rules for a healthy breakfast. They are not complicated. However, the urge to lose weight quickly can make you make bad decisions and break the following rules.
- Eat at least eight grams of fiber. Breakfast is supposed to help you reduce weight, not increase it. That’s why it’s important to choose foods that contain fiber because you’ll feel full until lunchtime. Fiber is digested slowly.
- Avoid eating refined carbohydrates. You can replace cereals with grains. If you urgently need to lose weight, choose fruit.
- Have breakfast no later than 60 minutes after waking up. Never skip this meal.
- Add more protein and reduce sugar.
- Breakfast is important, but it does not mean that you should overeat. It should be no more than 35 calories.
6 breakfasts for a healthy food diet
- 1 cup skim milk
- 1 glass of orange juice
- 2 slices of wholemeal bread with sugar-free jam
- 1 fruit: a kiwi, a peach or strawberries
- 1 slice of wholemeal bread toasted with a hard-boiled egg
- Chia seeds
- 1 cup of coffee with skim milk
- Scrambled eggs
- 1 skimmed yogurt with whole grains
- 1 fruit: an apple or a banana
- 3 cookies of your choice
- 1 cup of coffee with milk
- 1 hard-boiled egg
- 1 slice wholemeal bread with avocado (50 g)
- Chia seeds
- 1 tomato cut into slices
- 1/2 glass of skimmed milk
- 1 slice of rye bread
- 2 slices of cheese without salt (40 g)
- Spinach leaves
- 1 peach cut into pieces
- 1/2 glass of skimmed milk
- 1 cup infusion of cayenne pepper with honey
- A small slice of wholemeal bread
- 1 hard-boiled egg cut into thin strips
- 1 slice of ham
- Avocado cut into pieces
- 1 glass of grapefruit juice
These suggestions serve as an example to help you plan your own healthy food breakfasts. Make sure your meal contains foods that are high in fiber and nutrients. You can add oats, dried fruit, and green leaves such as lettuce, spinach, or watercress.
Breakfast Food Allies for Healthy Slimming
Wholemeal bread: the fibers in this food provide a lot of energy and fill you up.
Eggs: they contain a high content of proteins and healthy fats, which are used as a source of energy.
Fruit: This food contains all the minerals and vitamins we need to start the day with energy. In addition, they are composed of natural sugars, a good option to replace industrial sweetened products.
There are days on an annual calendar. You just have to be resourceful to avoid this task becoming complex. The goal is to make every breakfast an enjoyable experience because that meal is the start of your day.