Everyone knows the proverb about the correct distribution of food for the day. Allegedly, you need to eat breakfast yourself, share lunch with a friend, and give dinner to the enemy. But how to build a nutrition plan if you are on a diet? How to choose a healthy breakfast, lunch and dinner for weight loss, what principles should be taken into account?
Should I have breakfast at all, or should this part of the food be “shared with a friend”? Is there such a healthy breakfast for weight loss? Let's talk about this in this article.
Weight loss theories
Fortunately or unfortunately, thanks to ubiquitous computerization (or rather, "Internetization"), anyone can find a million diets online today. If each diet was provided with a commentary from a doctor, then nine out of ten ways to reduce weight through nutrition would have a note: "Danger to life." Remember that all extreme ways to get rid of excess weight like mono-diets, rejection of certain vital nutrients or starvation are fraught with unpleasant consequences. The quick return of past kilograms is the least evil. It’s even worse if after applying the nutrition plan you have acne or spots on your skin, your hair starts to fall out and your nails peel off, you’ll have unpleasant sensations like abdominal pain. This means that negative changes have occurred in the body, the effects of which you are observing.
The rules of any diet
Before starting the process of losing weight, conduct a mental test for your diet. Answer the following questions:
- Is it necessary to starve on this diet or eat food in scanty amounts?
- Does the diet use only one product (mono-diet)?
- Is the diet unbalanced, that is, is there a bias in favor of consuming a single product (for example, protein or chocolate)?
If you give at least one affirmative answer to the above questions, then know that you will not achieve the desired result! In addition to the fact that lost kilos will return after a diet in record time, you also disrupt your body.
Basics - Slimming Nutrition
Let's start with the right breakfast. By the first meal you awaken your body and, as it were, give the command: “I woke up and am ready for today! Let's work together today! ”
You will not be able to begin your labor or work duties if you do not have breakfast, and by lunch you will be exhausted. A healthy breakfast for weight loss can be presented in several ways.
Attention! If you intend to quickly lose weight, it is better to refuse dinner, but do not refuse breakfast.
Lunch should be balanced. It is during lunch that you can eat carbohydrates, fats and proteins (in the correct proportions). For dinner, it is better to abandon carbohydrates, since in case of an increase in blood sugar, all obtained fats will be "disposed of" in the fat reserves of your body.
And, of course, we must not forget about snacks. Three meals a day for most people is not enough to feel comfortable, without an oppressive sensation, "sucks in the stomach." A snack can be a boiled egg, a serving of cottage cheese with dried fruits or sour cream, a handful of nuts, a few pieces of dried apricots or prunes, and fresh fruit.
Starting the day right
What is the most healthy slimming breakfast, if one exists?
There is, and not even one option! So, the perfect breakfast is a meal that will saturate you before dinner, give energy and will not create heaviness in the body. If during weight loss you count calories and, for example, the norm for you is 1500 calories, then breakfast should occupy 30-40% of the total calorie content.
Which slimming breakfast is right, wholesome? Recipes from the British - unconditional oatmeal, boiled in milk or water, with sugar or salt.
The recipe is simple: pour boiling water (200 ml) into oatmeal, preferably the largest. When the porridge boils, stir it and cook for about 10 minutes. Sugar or salt. Instead of sugar, you can use honey, but you need to add it to an exceptionally warm or cold product, otherwise honey will lose its healing properties.
This option makes sense for everyone, it doesn't matter if you are on a diet or not. Oatmeal is a slow carbohydrate that will saturate you before lunch and, gradually digested, will give you energy. This is the first option.
Healthy Slimming Breakfast - Option Two
A useful (but not entirely dietary breakfast) can be considered a couple of slices of bread with butter, and even better with peanut butter. But observing the simple rule of refusing flour made from white flour, you will benefit from such a breakfast. Choose rye, bran pastries - the more coarse the bread, the more useful it is. What good is such a breakfast? Firstly, you will not have a feeling of heaviness. A slice or two of bread and butter is light in weight, and after breakfast you will not want to return to bed to lie down a bit.
Secondly, such a hearty breakfast will not let you get hungry before dinner. The combination of natural, not industrial fats and the right carbohydrates is the best suited for a morning meal. What other recipes for healthy slimming breakfasts can be considered?
Protein Based Breakfast
Protein is very healthy and has an important advantage over fats and carbohydrates - it is slowly digested and contains half as many calories as other nutrients. It is for this reason that eggs, low-fat meat and cottage cheese often propose to make the basis of nutrition for those who seek to lose weight.
Eating protein-containing foods will quickly fill you up. The best recipes for a healthy breakfast for weight loss are:
- Omelet (or scrambled eggs) of 2-3 eggs. Beat eggs with milk and a little flour (1 dessert spoon). Beat best with a mixer. Heat the pan, oil and pour the egg mixture. Fry on one side for no more than 10 minutes.
- Boiled egg.
- Serving of cottage cheese with sour cream or dried fruits. Take 150 grams of cottage cheese, add sour cream or honey. You can also replace dressing with a handful of raisins or 3-4 pieces of chopped dried apricots.
- Sandwich with fresh vegetables and boiled chicken fillet. Boil one chicken fillet in water (cook 15 minutes after the water has boiled), then remove from the water and cool. Cut into thin slices. Take the bran bread, cut into slices, put thinly sliced slices of cucumber and tomato on the bread, and chicken on top.
Many eat breakfast sandwiches - is it useful? In part! The fact is that the combination of fatty sausage and cheese with carbohydrates in the form of bread is neither good for a figure, nor for health. But replace the white bun with rye bread, and the sausage and cheese with low-fat chicken with vegetables, and you will get a healthy breakfast for weight loss.
What is not a good breakfast?
Many do not follow the recommendations of nutritionists or useful medical articles, but are guided by commercials as instructions for life. So, here is the rating "not the most healthy breakfast for weight loss":
1. Yoghurts . Beautiful jars and bottles on store shelves have long been the best example of a good breakfast for many girls and women.
Eating 200-300 grams of sweet delicious dessert, ladies think that they are doing a favor to their body and themselves. There it was! In fact, sweet yogurt is not a dietary dish. This is a delicious dessert, which is not useful, as it contains dyes, sugar and an additive disguised as “fresh fruit”.
2. Muesli . Oatmeal is useful, but cereal, a significant part of which is candied candied fruit, does not bring benefits and will not help you lose weight.
Within an hour or two after breakfast, you will again want to eat.
3 . Breakfast cereals. Of course, corn and wheat pads are tasty, even if they are filled with milk, even if you eat them in a dry form. But this is an ordinary sweet, after which you will want something more substantive.
What to drink at breakfast?
It is best to start the morning with a glass of water. You need to drink it twenty to thirty minutes before the expected breakfast. Thus, you kind of give a start to your body and “wake it up”. Some add a spoonful of honey and lemon to a glass of water. Why not, try you too.
What to drink during breakfast? It may be tea or coffee, but it is better not to drink anything at all. The liquid will dilute the gastric juice, and the food will digest worse and longer as a result. Drink your favorite morning drink twenty minutes after breakfast.
No need to drink juice. This is a liquid sweetness, consisting of only fast carbohydrates that will not quench your thirst and only awaken or intensify hunger. Also, milk is not a very good drink - it acts in such a way that it slows down digestion very well. Milk is best consumed separately.
And finally
Breakfast symbolizes the beginning of the day. Eating the right foods will make you feel energetic and cheerful, and the wrong breakfast will make you eat twice as much as you could at lunch.
The right breakfast can be considered omelet or scrambled eggs, cottage cheese, oatmeal. Do not eat yogurt, granola or crunch if you want to lose weight or have a healthy lifestyle.