Some foods that should be present at the breakfast table to lose weight are:
- Citrus fruits like pineapple, strawberry or kiwi, for example: these fruits, besides having few calories, have a lot of water and fibers that are responsible for reducing hunger in the morning and regulating the intestine, reducing the swelling of the belly;
- Skimmed milk or soy, oat or rice drinks: have a lot of calcium with fewer calories and increase the nutritional value of breakfast without damaging diet;
- Granola or brown bread with seeds that are good sources of carbohydrates rich in fiber, vitamins and minerals that help you lose weight and loosen the trapped intestine.
An alternative to varying breakfast and not getting fat is to eat the yogurt instead of the milk. To eat on bread, a slice of white cheese is the best option for slimming.
5 healthy breakfast options
Breakfast is an important meal to increase intellectual performance and ensure well being during the day, so even without starvation it is recommended to start the day with at least a drink such as juice, milk or liquid yogurt and as soon as possible, make the following choices:
- A French bread with cheese mines and a glass of orange juice;
- Granola with a natural yogurt and apple pieces;
- Coffee with milk, a cereal loaf with a little butter and a pear;
- Whole-grain cereals with mixed fruits and almond drink;
- 2 toast with a strawberry vitamin from soy drink.
The most important thing is to never start the day skipping breakfast, as this is even one of the most important meals of the day. Understand what happens in your body when you do not eat breakfast.
Recipes fit for breakfast
1. Banana pancake with oatmeal
Ingredients:
- 1 banana
- 1 egg
- 4 tablespoons oat bran
- 1 teaspoon of cinnamon or thin cocoa powder
Preparation:
Knead the banana and mix with the egg, oats and cinnamon, beating everything with a fork. One should avoid hitting the blender or mixer to avoid getting too liquid. Then coat a frying pan with coconut oil and arrange in portions to brown.
2. False bread
Ingredients:
- 1 cup of plain yogurt
- the same measure of yogurt cup, whole wheat flour
- sprinkle herbs like oregano or rosemary
- salt to taste
Preparation:
Mix the ingredients in a bowl, stirring with a spoon and then just make like a pancake. Grease a medium skillet with olive oil, remove the excess and then put some of the dough to brown. Turn when golden, so you can cook from both sides. Serve with white cheese and tomatoes, for example.
3. Whole homemade biscuit
Ingredients:
- 1 egg
- 2 tablespoons oats
- 1 cup whole wheat flour
- 1 tablespoon sesame
- 1 tablespoon whole flaxseed
- 2 tablespoons of skinny cocoa powder
- 1 spoon of butter
Preparation:
Mix all ingredients very well and make small balls of the same size, knead gently to bake faster and bring to medium oven for about 20 minutes.
4. Fruit Vitamin
Ingredients
- 1 glass of 180 ml of whole yoghurt
- 1 banana
- half papaya
- 1 tablespoon of oats
Preparation:
Beat everything in the blender and take it next.
5. Mix yogurt with nuts
Another good idea for breakfast is to put in a bowl 1 cup of plain yogurt, 1 teaspoon of honey, 2 tablespoons of granola and pieces of fruit such as banana, pear or orange, for example. In addition to delicious is very healthy.
As it should be the breakfast of those who do bodybuilding
For those who eat breakfast and do weight training sooner, this meal should provide more energy to prevent muscle wasting. That's why it's important to add honey, chicken ham, boiled egg, oatmeal and fruit jelly, for example.
When the training happens too soon, a good example for breakfast is a soy milk with apple, pear and papaya, to have energy without having a full stomach, so as not to disrupt physical exercise. But after the training it is important to have a healthy and complete breakfast so that a good recuperation and muscular hypertrophy occurs.
If your problem is getting very hungry, even after eating breakfast, here's what you need to do to reduce your appetite:
