Breakfast is one of the most important meals for us during the day; after a night of sleep, the body needs some food to fuel the body.
Nutrition experts say breakfast is very effective for weight loss and helps to increase energy for a long day. According to research by Thailand's National Center for Biotechnology Information, skipping breakfast can affect health and make you eat more at lunch and dinner, making it difficult to maintain weight.
Therefore, you must build a scientific breakfast with healthy foods to achieve the desired slimming effect.
In this article, Bellyfatzone shares healthy breakfast ideas to lose weight: Try it out tomorrow morning, invite you to follow along.
Does breakfast help with weight loss?
Breakfast is considered the most important meal of the day. Nutrition experts say that people who regularly load more calories in breakfast than at dinner will help them lose weight effectively and quickly.
Eating a packed breakfast will provide glucose to help boost energy and give you the alertness to function effectively during a long day.
To lose weight, breakfast habits help you control blood sugar and reduce hunger and cravings effectively. When eating a nutritious breakfast, the body will actively kick-start metabolism, promote calorie burning, and control the amount of food consumed during the day.
To ensure a good weight loss effect, you should eat breakfast from 6 to 8 hours and only eat after waking up about 30-60 minutes.
Breakfast not only helps in effective weight management but also reduces the risk of diabetes and stomach ulcers…
Principles of building an effective weight loss breakfast menu
You need to follow the directions for building a weight loss breakfast menu to ensure an energetic day and not affect weight, such as: Choosing foods containing fiber and protein, limiting foods rich in fat, Say no to salty, sugary, and sweet foods.
A nutritious breakfast includes 60% carbohydrate, 25-30% fat, and 25-30% protein in total energy to provide nutrition for the body during the day.
Choose foods that contain protein.
A complete protein weight loss breakfast helps bring many benefits to muscles and controls cravings at the end of the day.
However, you should not choose processed foods; you should eat lean meat, nut butter, and Greek yogurt … to promote calorie burning, keep muscles toned, and be suitable for weight loss.
Limit greasy foods
Greasy foods are often high in calories and unhealthy fats that cause your body easy to gain weight. Nutritional studies show that consuming many fatty foods can easily cause diseases such as dyslipidemia, cardiovascular disease, overweight, and obesity. You should only eat fat at 15-20% of the portion in each daily meal.
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Say no to sugar and sweets.
Sweets such as Cakes and soft drinks are the favorite choice of many people, but too much sugar and sweets in breakfast will make you prone to obesity and diabetes.
You should choose refreshing drinks such as detox drinks, fruit juices, etc.
Limit salty foods
Salt is an indispensable spice in daily meals, but regularly eating salt in the morning or at lunch and dinner will quickly increase the risk of blood pressure and kidney disease.
Eat breakfast within 1 hour of waking up.
Eating breakfast within 1 hour of waking up helps stabilize insulin levels and activates metabolism. In addition, the habit of eating breakfast in 1 hour when you wake up will make your body always full of energy and avoid raging hunger at meals of the day.
Eat foods high in fiber.
Fiber is an indispensable component in the diet and provides a feeling of fullness for a long time, limiting calorie intake to the body. According to nutritionists, an ideal breakfast should have at least 8 grams of fiber; you should choose to eat fresh fruits, smoothies, and cereals that provide adequate nutrients and support effective weight loss. Fruit.
3. Suggest foods to eat at breakfast to lose fat in 1 week
In 1 week, you can apply foods that support effective weight loss at breakfast, such as Black beans, peanut butter, eggs, salmon, bacon, chicken breast, sweet potatoes, apples, bananas …
Eating apples also helps to improve the digestive system, nourish the beneficial bacteria in the intestinal tract, and promote metabolism. According to USDA statistics, one apple contains 95 calories, 19g sugar, 25g carbohydrate, 4g fiber, and no fat. Therefore, you can eat 1-2 apples in the morning to keep your weight safe.
Thanks to the rich fiber content and low glycemic index (36 GI), when eating apples, your body will feel complete for a long time, limiting cravings for snacks.
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Banana is a nutritious food many people eat for breakfast to lose weight. Bananas contain a lot of starch that acts as a soluble fiber to help keep you full for a long time, control appetite and limit bloating.
White grapefruit has 78 calories; pink grapefruit has about 104 calories. Eating grapefruit in the morning supports good weight loss and strengthens the body's immune system because it contains a lot of vitamin C, which helps fight oxidation, lowers cholesterol, and clears body heat.
Berries provide many minerals and vitamins for the body and are also rich in fiber which helps reduce hunger and cravings. You can add berries to your morning smoothie or eat it with yogurt or oatmeal to lose weight effectively.
Sour cherries are heart-healthy and help control body weight. Sour cherries contain antioxidants that have a practical weight loss effect, preventing obesity.
Sweet potatoes are a “golden” food that supports effective weight loss and provides energy for the body because it contains a large amount of water, vitamins, fiber,, and starch. The consumption of sweet potatoes helps prevent fat accumulation, supports the elimination of toxins, tones the muscles, and stimulates efficient energy metabolism.
Bell peppers contain 2.5 times more vitamins C and A than other fruits. Every 100 grams of bell peppers contain 2.5 mg of vitamin A and 120 mg of vitamin C. There are fiber, B6, potassium, and manganese in bell peppers. And deficient in calories, and saturated fat, it helps the body burn excess fat and calories, converting it into energy to support the body's activities.
Breakfast to lose weight with black beans
Black beans contain a lot of fiber, so it is suitable for the digestive system, bringing a feeling of fullness for a long time, effectively limiting appetite. When eating black beans for breakfast, your body will be provided with 343 calories / 100 grams of black beans, helping you to have total energy for the whole day and support good weight loss.
Weight loss breakfast with peanut butter
100g of peanut butter contains 588.4 calories and is used by many women in their weight loss regimen. Peanut butter contains genistein, an excellent unsaturated fat that helps provide the body with enough energy to function during the day without worrying about weight problems.
Not only does peanut butter help control weight, but almond butter also helps to lose weight effectively, with two tablespoons of almond butter spread on bread for breakfast.
Almond butter contains a lot of fiber, unsaturated fat, antioxidants, and 600 calories / 100 grams of almond butter, giving you a healthy, nutritious breakfast without worrying about weight gain.
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Eating a weight-loss breakfast with eggs helps you feel full for a long time, reduces the number of calories at the next meal, and maintains insulin and stable blood sugar levels.
Egg whites help provide protein and essential nutrients for the body. Egg yolks are packed with protein, vitamin D, and antioxidants. Therefore, eggs are the perfect food for weight loss, and you can eat eggs every day. In case you have cardiovascular disease or diabetes, you should have a diet according to the instructions of your doctor or nutritionist.
Salmon contains micronutrients; omega three is perfect for health and suitable for weight loss diets. With 100g of salmon contains 117.1 calories. An ideal weight loss breakfast with salmon is one slice of grilled anise with boiled vegetables or smoked salmon with avocado spread.
Three pieces of bacon will provide about 18g of protein, and 100g of bacon contains up to 540.6 calories to help the body ensure energy for daily activities.
Chicken breast is a very suitable food for breakfast to lose weight because it contains few calories. 100g of chicken breast meat contains about 165 calories (minimal calories compared to the average calories needed to load the body each day). For each breakfast, you can eat four pieces of chicken breast combined with green vegetables or salad and accompanied by one box of unsweetened yogurt after breakfast for about 30 minutes.
Turkey meat contains less cholesterol and saturated fat but is high in protein, so it ensures nutrition for your breakfast and supports the process of keeping fit.
Organic Protein Powder
Organic protein powder is a delicious food to use and increases the amount of protein in the body. Organic protein powder for breakfast helps promote muscle growth, gives a strong body and firm skin, and suppresses cravings during the day.
Broccoli is a low-calorie food containing a lot of fiber and minerals such as potassium, manganese, and magnesium … has a practical weight loss effect, providing a feeling of fullness for a long time and controlling overeating. When applying a good ten days of broccoli diet, you will lose 3kg without a lack of nutrients.
Eating watermelon regularly will help your body reduce fat accumulation and reduce calories, promoting a solid metabolism. Watermelon contains 92% water to help eliminate toxins, bringing a healthier body.
Nutritionist Courtney D'Angelo from the US said: “Spinach is rich in nutrients, vitamins, minerals, and antioxidants that help lose weight and shrink belly fat.” In addition, spinach is also a low-calorie but high-fiber vegetable, which helps increase feelings of fullness for a long time, aids digestion, and controls metabolism in the body.
Nutritionist D'Angelo adds: “Spinach contains protein that helps build muscle, which helps reduce belly fat effectively.”
Avocado contains a rich source of fiber and is very suitable for the breakfast menu to lose weight. According to nutrition experts, eating avocado helps the body burn fat and metabolize energy, giving the body complete nutrients and creating a feeling of fullness for a long time.
Avocados also contain vitamin E, which supports heart health and acts as an antioxidant to help protect body cells.
Oats are whole grains with many benefits for the body and can be used in a healthy diet. According to several studies on nutritional foods, oats are one of the low-calorie foods (384 calories / 100g) and are used a lot in the diet. In 100g of oats contains up to 15g of protein and 10.7g of fiber to keep you full for a long time and control cravings.
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Crispy brown rice
Brown rice contains about 3.5 grams of fiber – a perfect nutrient to help lose weight effectively. According to a study by the USA Institute of Health on more than 70,000 women, the ability to gain weight of those who eat more brown rice is 49% less likely than those who eat less brown rice.
Eating brown rice also helps control blood sugar, and insulin hormone activities are promoted strongly, limiting fat accumulation in the waist, abdomen, and thighs …
Whole grain toast has a high content of protein, fiber, and vitamins that provide the body with abundant energy, give a feeling of fullness for a long time, avoid cravings for snacks, and support the weight loss process well.
Plain oatmeal is considered an adequate weight loss food thanks to its high content of saturated fiber and good protein for the digestive system. Additionally, oatmeal also helps strengthen immunity and increase muscle activity.
Cucumbers contain fiber, vitamin C, and folate, which help provide vital energy for the body and promote effective fat burning. Every 100g of cucumber contains 16 calories and 95% water, supporting smooth, vibrant skin.
Chia seeds contain up to 37% fiber to help stimulate digestion, promote food metabolism and prevent obesity. Chia seeds are also a high source of omega-3 fatty acids, proteins, and antioxidants contributing to effective weight loss.
According to nutritional research published in Nutrition Metabolism, people who gained 30 percent in their daily diet tended to consume 450 fewer calories daily and lose about 5 pounds in 12 weeks. Therefore, chia seeds are the perfect fat-loss support food.
Kiwi contains a lot of potassium, vitamins C and K, and is a rich source of fiber that helps reduce waist fat and body weight effectively. Kiwi also has a fiber called pectin, which can bring a feeling of fullness, control appetite, and promote weight loss.
Green tea contains polyphenols and catechins that help promote metabolism and help the body limit the accumulation of excess fat. You need to drink 2-3 cups of green tea daily in the morning to reduce belly fat after only 1 week.
Coffee helps you burn 100-200 calories daily and limit cravings for sweets thanks to ingredients such as potassium and magnesium that help produce sufficient insulin and provide energy for the body.
To lose weight effectively with coffee and ensure safety for health, you should drink about 400g of coffee/day (equivalent to 3-4 cups) and drink pure coffee without added sugar.
Drinking weight loss smoothies is an effective and safe method many people apply for breakfast. Smoothies are distilled from fresh vegetables and fruits, providing a lot of fiber and vitamins, supporting effective weight loss, increasing satiety for a long time, and controlling snack cravings during the day.
Not only help to own a slim and balanced body, smoothies also bring many health benefits and help your skin become bright and smooth.
Yogurt is a food that brings many health benefits thanks to its nutritional components such as calcium, protein, vitamin B12, and beneficial bacteria. You should use unsweetened yogurt for breakfast to help you lose weight effectively and support a healthy digestive system.
You can make yogurt with fruits, nuts, and wheat germ to make breakfast more attractive and delicious.
Wheat germ contains many minerals and vitamins necessary for health. Wheat germ also contains fiber that promotes effective weight loss. You can combine wheat germ with whole grains and unsweetened yogurt to add flavor to the dish.
Spinach is fat-free and extremely low in calories (100g of spinach contains only 23 calories); instead, spinach contains a large amount of soluble fiber that helps control cholesterol and promotes effective fat loss. You can eat spinach daily without worrying about gaining weight or excess calories.
7 High Protein Breakfast For Weight Loss
HEALTHY BREAKFAST IDEAS
3. Does skipping breakfast lose weight?
Skipping breakfast does not help overweight and obese people lose weight but also makes them gain weight. The reason is that when you skip breakfast, you will have a decreased hunger and cravings for snacks and eat more during lunches and dinners. Metabolic activities will mainly focus on the afternoon and evening, so the energy consumed will not be completely consumed, leading to obesity and overweight in the long run.
Therefore, breakfast is the most important meal to start a new day full of energy. Without enough energy, muscles and brains will not function at optimal levels, causing the quality of your work and study to be reduced.
A “golden” rule for people to lose weight is to eat a lot in the morning and eat in moderation at dinner to avoid accumulating excess calories after a long sleep.
To lose weight effectively with a diet, you must combine physical training with perseverance, hard work, and strict adherence to a scientific diet and activities.
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