We can never repeat it enough: breakfast is the most important meal of the day. It provides the body with the energy it needs and should not be neglected. To lose weight, you have to include the right foods in this first meal of the day. The secret lies in a good balance to fill up with nutrients. On a diet or not, here is the opportunity to find good eating habits.
A special weight loss breakfast: what is it?
First of all, this one isn’t fair coffee or cookies which are found everywhere. This first meal of the day includes a specific structure to provide good energy content.
Dieters know full well that it’s all about sticking to the trio: carbohydrates, proteins and lipids. An adequate slimming breakfast therefore includes foods that are low in calories but high in energy.
The technique of the professionals is to eat early enough not to be hungry around 10 a.m. the temptation to snack is stronger. In order to resist the temptation to crack for small cravings, it is necessary to opt for intelligent combinations.
For control weight, it is therefore necessary to bet on a meal rich in protein and fiber, in reasonable quantities. Probiotics such as yogurts will also help regulate cholesterol and blood sugar levels.
A low glycemic index breakfast
The body draws on all our reserves during our sleep. The morning is therefore the time when our body fuel up for the day. This is why, above all, it should not be forgotten.
Carbohydrates are important for considering a good breakfast. However, it is necessary to choose foods whose the glycemic index is low. The idea is to miss the blood sugar spike while avoiding cravings.
Opting for fresh fruit for this meal is therefore a winning bet. Not only are they filling, but they are also low calorie. Instead of eating fast sugars like cakes, choose fruit. These contain antioxidants, adequate fiber and vitamins for weight loss.
Tips for a slimming breakfast
To control your weight, skip breakfast is not recommended. However, avoiding foods that are too high in fat, sugar or sodium is very important. For a slimming breakfast, you can:
- Revisit as much as possible traditional combinations that are too greasy and opt for a lighter version. Stop butter spread with jam on white bread. Instead, have wholemeal bread with a trace of butter and honey.
- take cheese with hard cheese such as Cantal, Comté and Gruyère.
- Reduce the amount of sugar in morning tea or coffee.
- Choose dark chocolate, consume in moderation.
- Eat high fiber foods such as almonds, carrot, oatmeal, orange, apple, walnuts, rye, etc.
- Don’t forget the protein. These latter will give you energy to burn calories. Take for example 0% cottage cheese, nuts, a slice of lean ham, eggs.
- Increase your intake of vitamin C through fresh fruit. This is especially the case with citrus fruits such as lemon, orange, grapefruit.
- fruit juice or vegetable or fruit smoothie is very trendy this summer. This is the best way to bring energy to your daily life. Their ingredients can include original compositions to vary according to everyone’s taste. Opt for pineapple, banana, broccoli, carrots, lemon, spinach, berries, apples, etc.
- For your hot drink, think above all foods that promote weight loss like green tea.
Some breakfast ideas for weight loss
To compose the perfect breakfastthe principle is to decline the trio carbohydrates-proteins-lipids with fresh foods with a hot drink each time, such as:
- An apple, a handful of chia seeds on yoghurt or cottage cheese with a slice of wholemeal bread, then green tea and a square of chocolate.
- Two kiwis, a petit-suisse with compote and wholemeal bread, with unsweetened green tea.
- A banana with a slice of cereal bread and a piece of Emmental or a knob of butter, almond or oat milk.
- An apple, a vegetable milk yogurt, a tablespoon of oatmeal, two rusks, a few nuts, a square of dark chocolate and a green tea without sugar.
- A pear and a handful of dried fruit, a boiled egg, a slice of degreased and rindless ham, two wholemeal bread sticks, green tea or black tea without sugar.
