Breakfast decides how your day will go and whether you will gain or lose weight. We have the 5 best breakfast tips for everyone who wants to lose a few kilos.
We all know it, the stressful morning. You know, the morning when you wake up too late, get dressed quickly, and then rush out the door. Because you can't do without breakfast, you grab a muffin somewhere along the way.
Of course, there is nothing against it in between. But make sure that it does not become a habit.
Because if you start making healthy choices in the morning, breakfast can be one of the most Key factors in losing weight be
The study by the Obesity Society is exciting. It says that people who eat more calories in the morning than in the evening can lose more weight. And especially in the abdominal circumference. In the morning, proteins and fibers should be on the menu. This way you can avoid morning hunger.
If you eat white flour and sugar for breakfast, your blood sugar goes up quickly, but it goes down just as quickly. This is the reason why you feel hungry quickly.
To kick-start weight loss and lose weight first thing in the morning, you need to follow five rules.
5 tips to help you lose weight first thing in the morning:
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Grab a serving of protein
Eggs are not part of a balanced breakfast for many for nothing. According to a study in the "American Journal of Nutrition. eating a lot of protein in the morning has positive effects on the body. A protein-rich breakfast makes you full, reduces the desire for snacks and cravings.
Many people eat enough protein at lunch and dinner, but it falls by the wayside in the morning. Women should eat 20 grams of protein in the morning.
There is a lot of protein in here:
Whole wheat toast with peanut butter, whole wheat bread with fried egg, 1/4 cup oatmeal with Greek yogurt with berries and almonds. Cooked quinoa with berries is also a good source of protein. You can easily prepare this the night before, by the way. -
On the vegetables, ready, go
We are told it over and over again. Despite this, very few people eat enough fruits and vegetables - especially in the morning. Vegetables and fruit should be at every meal about half make up.
It's easy when you add a few leaves of fresh spinach, peppers, zucchini, onion, mushrooms or other vegetables to the omelet. Or how about a delicious smoothie made from vegetables and fruit? -
Healthy fats
You are not a protein fan and still want to feel full for a long time? That's also possible with lots of healthy fats. This way, the energy is slowly released to your body. You feel fitter.
A great example is whole grain toast with avocado - it's quick and easy. You can also just mix some nuts into your cereal. When cooking you should Coconut oil* set. -
Treat yourself to fiber
Foods with a high amount of fiber cause your digestion to shift down a gear. But that's not a bad thing - on the contrary, it makes you feel fuller for longer. The energy that your body absorbs is better distributed.
These are great sources of fiber:
Whole grain toast, oatmeal, cereal, fruits and vegetables. -
Come up with something
Breakfast doesn't always have to be typical. Make sure there's variety! How about a hot breakfast? Or a big bowl of cereal - you can go all out when it comes to fruit.
You can get a little inspiration here: "Healthy breakfast for weight loss: 19 quick and easy recipes".
Our conclusion:
If you want to lose weight at breakfast, you need a good plan. Buy healthy food a few days in advance and think about what you will eat for breakfast in the next few days. Otherwise, you might fall back into old patterns.
This might also interest you: "The 7 Most Disastrous Breakfast Mistakes."
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