Breakfast is considered to be the most important meal of the day. It fills the body with energy, provides endurance throughout the day and, in fact, makes our body really wake up and get involved in daily activities. But not many people know that it is breakfast that can start the process of splitting subcutaneous fat in the body, that there — help weight loss. And to achieve this effect, you need to know exactly what breakfast should be for weight loss and when you need to eat it.
Breakfast for weight loss: what should be on a plate
First of all, let go of the healthy breakfast stereotypes. Oatmeal is very healthy and full of nutrients, but unfortunately, by itself, it does not provide enough satiety to "live" before lunch. Especially if you lead an active lifestyle or have a busy day at work.
Nutritionists recommend composing breakfast as follows:
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Half the serving should be proteins. What — choose at your own discretion: omelet with cheese, cottage cheese, buckwheat porridge or your favorite combination of protein products. It is proteins that provide a long-lasting feeling of satiety, thanks to which you will be insured against overeating.
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Save a quarter of breakfast for complex carbohydrates, which will be gradually consumed, energizing your body. The advantage, of course, is for porridge — wheat, buckwheat, oatmeal, but whole grain bread or durum wheat pasta will also come in handy if cereals you don have a very good relationship.
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Fiber in the composition of breakfast should be represented by non-sour vegetables and fruits. Therefore, oranges or apples are not suitable for the first meal, but also freshly squeezed juice from them. It is better to leave fresh berries and fruits with a sour taste as a snack between breakfast and lunch or lunch and dinner. If you use them at breakfast — the secretion of gastric juice will increase, and this will lead to an early feeling of hunger. Be sure to include 1 st. l in the breakfast composition. vegetable oil or a piece of butter. Fat — excellent energy drinks, and taken in the morning hours, they are guaranteed not to
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Breakfast for weight loss: important rulesThe first thing to do after waking up — drink a glass of water at room temperature. This will "wake up" digestive system, and prepare it for meal. Otherwise, you may feel full after eating only half or a third of the serving, and the true feeling of hunger will appear only after an hour and a half.
In addition, water on an empty stomach will eliminate heartburn, belching and nausea, which many people experience who are accustomed to breakfast with tea and a sandwich.
Even the most high-calorie food that you eat on the walk or being distracted by communication, the brain does consider for good food.
For him, this is a snack, half an hour after which he can again demand another portion. As you understand — this is a direct path to overeating.
Moreover: such a hastily eaten food is digested and absorbed much worse. This leads to the fact that the body converts calories into fat deposits, and not into energy, and needs more food — because he lacks proteins, fats and carbohydrates.
So, the rules of "losing weight" Breakfast is as simple as it is effective. If observance and with a rational approach to nutrition in general you will soon enough see in the mirror the first results that will surely please you.
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