What to eat for breakfast if you want to lose weight? What is breakfast like and how can this change really help us lose weight? As most of us know, but don't necessarily adhere to, it is breakfast is truly the most important meal of the day because it will provide all the energy you need.
You have probably heard of the famous saying that says, "Have breakfast as king, have lunch as a prince, and have dinner as a poor man." Today, obesity, both in Croatia and in the world, has really taken on a large scale. According to the Croatian Institute for Public Health, 63% of men and 54% of women in Croatia are overweight and 20% are obese. Croatia is one of the "fat nations". In the list of obese countries, Croatia ranks fifth in Europe and 71st in the world. These are truly devastating to cut. Since we all know that the health risks of obesity are many, we will stick to the pre-written proverb in this section and explain why breakfast is truly the most important meal of the day.
Weight loss breakfast
The "Big Breakfast Diet" is becoming more and more popular, and it means that you really stick to the adage. The key to successful weight loss is not only the total amount of calories, but also the time of day when calories are consumed. Adhering to this diet will not only make you lose weight, but also make you lose weight again. Breakfast drives our bodies and somehow determines what and how we eat during the day. It has been proven that people who regularly eat breakfast they lose weight faster from those who skip it. If you think that by drinking a cup of coffee and skipping breakfast you will lose weight, then you are mistaken.
Breakfast is our first meal after bedtime. If we eat a healthy meal on time we initiate metabolism. But do not be fooled and immediately reach for donuts, pastries, greasy cereal with lots of sugar, because it is a really bad breakfast choice. If we just eat at lunch, our body takes it as a time-saver and begins to store it in the form of fat, which then builds up rather than burns. To prevent this it is best to eat a meal full of protein and fiber in the morning which can keep us satiated for a long time so you won't even reach for the snacks that lure you. It is not only a poor choice of food but also the size of the portion itself. If you eat healthy and still eat excessively, you will gain weight.
Experts have discovered the exact formula for how to lose weight with breakfast, or which menu is best for this purpose. Breakfast should only be one quarter of the recommended daily calories, that is, 250 to 300, which of course depends on your current weight, height, physical activity and gender. Given that calories are also consumed by various beverages throughout the day, they should be taken into account.
Breakfast should be the perfect combination of nutrients that will dissolve your pounds, which is a meal that contains 5 to 10 grams of carbohydrate fiber, about 14 to 20 g of protein and 7 to 13 g of healthy fat. This combination is the perfect way to recover lost energy and to have great concentration. The fiber from this meal will provide water absorption and therefore you will be fed longer, which means you will not overeat for the next meal because you will not be very hungry. Proteins and fats, on the other hand, will slow down the breakdown of fibers, sugars and carbohydrates, so blood sugar levels will be kept within normal limits and sudden variations will be prevented. And when your blood sugar is stable, you will avoid impulsive overeating, choose healthier foods, and avoid reaching for sweets and snacks.
Oatmeal for breakfast
According to scientific research, the best breakfast for weight loss is oatmeal. In a study conducted by one research group, a group of participants who ate oatmeal for breakfast ate much less at lunch, unlike other participants who ate other foods because they did not feel much hunger.
And why exactly oats? Oats and her derivatives like porridge and oatmeal are exceptional healthy but also very affordable food. If you think oatmeal is eaten only for breakfast, you are wrong. It can be mixed with almost any meal, as a side dish, as an addition to a stew or salad, or eat sweet versions like oatmeal. The fiber contained in oatmeal works to increase the volume of the amount eaten in our digestive system, which will make you satiate for a long time. Plus, thanks to fiber, stimulates digestion and is the driver of metabolism so it is an ideal food for anyone who wants to lose weight. Rich in healthy fiber, oatmeal has the ability to bind fat to itself and thus lowers bad blood cholesterol levels. It also protects the health of the heart and blood vessels and reduces the risk of heart attack and stroke.
Research shows that oatmeal is one of the most powerful and in lowering blood pressure because the effective ingredient of oatmeal is lignan, a vegetable fiber that makes it possible. Whole-grain foods, including oatmeal, reduce the risk of colon and breast, prostate, and ovarian cancers.
Plus, all those who think dieting is extremely expensive no longer have an excuse. Namely, for just a few kunas you can buy half a kilo of oatmeal which will take you a week and even those from bio farming. If you still don't like the idea of a healthy breakfast because you don't like oatmeal, try some more healthy breakfast ideas for weight loss.
Healthy Weight Loss Breakfast includes 3 egg whites omelet, two boiled eggs and yogurt, 2 eggs omelet with mushrooms, whole bread sandwich with chicken or turkey, 50 g cheese, 50 g ham, vegetables, half muffins with cheese, cereal flakes with 200 milliliters of milk, strawberry smoothies, sausages with less fat milk or cream or cheese, poached eggs with spinach. There are many examples. There is no reason to eat unhealthy breakfast or skip it. Try these breakfast dishes and lose weight without hunger.
Author: Ž.B., Photo: cgdsro / Pixabay