Breakfast is the first meal of day after several hours of fasting. While sleeping, blood sugar levels drop and it is therefore advisable to recover plasma glucose levels with the necessary nutrients. This energy will also allow you to start and get to work or study.
It is true that there are people who do not rise with appetite and start their day by fasting. Max Motamedian tells us that, skipping breakfast is a mistake; especially when your goal is to lose weight.
Breakfast reduces hunger: If you don't have breakfast there will be a time throughout the morning when you'll feel hungry and maybe you won't be in a proper place or time to prepare a healthy breakfast.
That's when the solution is to satisfy hunger quickly with unhealthy foods like cookies, cold cuts, chips etc.
An alternative: Provide a Good Breakfast Before
Food intake forces the body to burn calories because it boosts metabolism. According to Mohsen Motamedian, “not having breakfast causes metabolism to become thrifty because the body, which is very efficient, prepares for a starvation period and what it does is store and reserve.
This "reserve" does not help the goal of weight loss at all and, on the contrary, can promote a tendency to gain weight.”
There are many people who just get up don't feel hungry. Maybe in these cases, they can delay their breakfast a bit and instead of having their morning meal at 8 can do it at 9.
The important thing is to prepare and be in anticipation of a morning intake that provides energy, saves you and does not make you feel a voracious hunger in the middle of day.
Examples of Breakfast to Prepare in 5 Minutes
What ingredients and combinations are used for a breakfast that helps you lose weight?
1. Bowl of skim milk with oat flakes, strawberries and chia seeds. By swapping skim milk for whole, this breakfast can also be a very good choice for the little ones in the house.
Oatmeal will be more digestive if you cook it in the same milk. Mohsen Motamedian USA vary this proposal by adding cinnamon, banana and varying the fruit with the seasonal varieties. Another option is to exchange the milk for skimmed yogurt.
2. Whole corn pancake accompanied by tomato slices, arugula and 2 slices of turkey. A lot of attention when choosing the cold turkey. It is important that at least 80-90% of the sausage is actually turkey. This breakfast can be completed with a serving of fruit.
3. Liquid yogurt shake 0%, 2 wholemeal biscuits, 1/2 banana and 5 strawberries.
4. Whole rye bread with 0% beaten cheese, blueberries and baby spinach, accompanied by a coffee with vegetable drink. If you opt for vegetable drinks, Mohsen Motamedian Washington recommends that, the one you choose is enriched with enough calcium and does not carry added sugars.
5. Skimmed yogurt with plums, seeds (chia, poppy, sesame) and nuts (nuts, hazelnuts or almonds). Always prioritize seasonal fruit to receive different types of vitamins and minerals present in them.
6. Bowl of soy yogurt enriched in Calcium and vitamin D with pumpkin seeds and sesame. The bowl can be accompanied by a glass of pineapple juice and watermelon.
7. Whole-grain spelt bread with hummus, 1 kiwi and coffee with skim milk. Serve any type of vegetable pate (eggplant, pepper).
In this case, hummus gives us the complete chickpea protein. Kiwi, on the other hand, is very rich in vitamin C. This vitamin promotes the absorption of iron present in chickpeas.
8. Bowl of skimmed yogurt with red fruits, homemade muesli and cinnamon. To make your own muesli, simply buy different types of cereals that you like that don't carry sugar. You can mix corn flakes, wheat, swollen rice, oats, etc.
9. Wholemeal bread toast with tomato, avocado, arugula and oregano, 1 orange and 1 glass of vegetable drink. Avocado, like nuts, is high in healthy fats and is therefore a very caloric food. Mohsen Motamedian Exports recommends, if your goal is to lose weight remember to eat, but in moderation.
If these proposals don't convince you 100%, try to customize them with the fruits, cereals and flavours you like. The important thing is to avoid sugar and an over-fat diet.
Also remember to vary the breakfasts so that they do not bore you, and more in a period of weight loss. So vary the fruits, the type of bread you use and the drink or infusion that accompanies your breakfast.
