When we want to lose weight, it is very common to significantly change our eating habits. Many people neglect breakfast, even though they are aware of its essential role during the day. So, which breakfasts should you favor to lose weight? In the occident, we tend to eat breakfast at the antipodes of what it would really take to lose weight.Whether your breakfast looks like the famous (jam, butter, milk chocolate and pastries) classic or not, this post is made for you.
What breakfast should I eat to lose weight?
Breakfast is the most important meal of the day, whether or not you are trying to lose weight. It is usually eaten within an hour of getting up and its satiating effect accompanies us until lunch. Satisfying, as long as it is rich in good nutrients, which is not always the case. Indeed, we tend to eat too much sugar in the morning and give our children similar breakfasts. We’ve heard so often that they have to drink a bowl of milk with cereal, which instead of helping them get through the morning, will cause their blood sugar levels to spike. Result: In the end, this will generate new cravings in the middle of it.
A priority for all
Eating breakfast is an essential action to start each day well. When we eat breakfast properly, we supply our body with the equivalent of a quarter of the energy it will need during the day. It is therefore essential to generate energy as soon as we wake up.
But breakfast is also important to recover from the fasting period of a night. It is therefore a certain priority from the moment you wake up, except for those who fast intermittently, but then it is something else again. This meal not only nourishes the brain and muscles for the beginning of the day, but also provides the body with essential nutrients. Without breakfast, it is difficult to be toned up and perform well in our activities.
Breakfast and slimming
To lose weight, it is recommended to avoid skipping meals. And since breakfast is the most important meal of the day, it is no exception. In fact, it is the best time to fill up on proteins, good fats and complex carbohydrates and, as we will see later, avoid fast sugars. The body will be able to use these various nutrients in the form of energy throughout the day.
Therefore, eating a balanced breakfast is important when you want to lose weight and achieve the figure you are aiming for. Diversifying foods will increase the richness of nutrients available to the body and optimize its metabolism.
Breakfast to lose weight
A balanced breakfast contains protein, good fats (or fatty acids) and foods with low or moderate glycemic indices They are found mainly in certain healthy foods.
Protein sources are numerous, and are indispensable for a balanced breakfast. As a general rule, we consume protein in the form of animal or vegetable products.
Protein is found in a variety of foods such as eggs, turkey breast or white form. Eggs are rich in protein and are a dietary reference food. They also contain minerals and trace elements.
Cottage cheese is low in fat and carbohydrates, but is very rich in protein. You can also eat Greek yoghurt, which is richer in good fats and lower in carbohydrates.
Proteins of plant origin are also found in various oilseeds and seeds such as nuts, soybeans, hemp or squash. Oat flakes contain it as do almonds, hazelnuts, almonds, dried fruit, chia seeds and many other vegetable sources.
The latter are also considered very beneficial to health. Oilseeds and seeds participate in reducing the risk of cancer and mortality and bring a very interesting nutritional gain to the body.
Dried fruits also have the advantage of having mono and polysaturated seeds, known to be a source of « good fat ». But they do not only contain proteins: they also contain minerals, trace elements and l-arginine (especially in nuts). All these foods can be integrated and combined in a balanced breakfast. This one will allow you to optimize your efforts in weight loss.
> Fatty foods
The body needs to be supplied with essential fatty acids every day such as Omega 3 and Omega 6. These nutrients help reduce neuronal degeneration, the risk of cardiovascular disease and help control anti-inflammatory mechanisms. It is thus advised to consume some every day and as of the breakfast. You will find them in particular in organic eggs, oilseeds or avocado.
The oleaginous plants
In addition to being a good source of protein, oilseeds are also known for their essential fatty acid content. A breakfast can therefore contain nuts or almonds to improve their nutritional quality. These foods, often considered as dried fruits, are very beneficial to health and help promote weight loss.
Almonds and nuts can also be eaten as an appetite suppressant or morning snack. If breakfast doesn’t do the job, a feeling of hunger may be felt before lunch. Snacking on a few nuts or almonds is ideal to remedy this while paying attention to your figure and health.
The avocado is a fruit rich in Omega 9, also called « the good lipids », as well as unsaturated fatty acids. It is eaten during periods of weight loss because of its high fiber content. The avocado is a fruit full of monounsaturated fatty acids. It thus makes it possible to prevent the development of certain cardiovascular diseases.
Avocados also have many vitamins (A, B, E and K), various minerals and trace elements. It also has the advantage of not promoting cholesterol in those who consume it. This fruit will therefore be ideal for breakfast, especially when combined with wholemeal bread.
> Foods with a low glycemic index
To complete a breakfast already composed of proteins and essential fatty acids, it is possible to eat foods with a moderate or low glycemic index.
Fresh fruits and vegetables
Fruits are rich in fiber, water, vitamins and minerals. Most of them are tasty and very low in calories. They are therefore perfect to complete a balanced breakfast and can be a great support for weight loss.
Vegetables combined (or not) with fruits allow you to vary your nutrient intake and enjoy their health benefits. And this right from the start of the day. Eating a fruit or vegetable is a natural appetite suppressant, ideal during weight loss. Vegetable and fruit juices are therefore powerful allies in losing weight.
Oat flakes are ranked among the best cereals, especially in terms of weight loss. Rich in fiber, they are generally consumed for their slow assimilation by the body. This helps to prolong the feeling of satiety and to fight against the cravings for snacking during the day. They are also rich in minerals, and promote anti-cholesterol actions.
Wholemeal bread is the lowest calorie bread for breakfast. It contains more vitamins, minerals and trace elements than white bread in particular. This type of bread is ideal for weight loss and a balanced breakfast.
> Breakfasts for slimming
To help you create balanced breakfasts and promote weight loss, here are some recipe ideas.
Vegetable and fruit juices
Vegetable juices are excellent sources of essential nutrients. They are perfect for filling up with energy at the start of the day. All recipes are possible: don’t hesitate to vary the flavours and pleasures to stay motivated during diets! Here is a recipe (among many others) for vegetable and fruit juice to be consumed as soon as you wake up: lemon cucumber juice.
For this recipe, you will have to gather in a juice extractor or a blender :
- A cucumber;
- A squeezed lemon;
- Two apples;
- Two kale leaves;
- Two handfuls of spinach leaves.
The cucumber is known for its slimming and moisturizing virtues. Lemon juice is widely used for its detoxifying properties, as is cabbage. This small vegetable juice will be perfect to start a day well.
Chia seed-based breakfasts
Chia seed is an excellent source of protein. It can be added to all kinds of breakfast preparations: porridges, yoghurts, cottage cheese, fruit, toast…
Chia pudding » is a revisited version of the classic pudding, which includes the chia seed in its preparation. To prepare one, you need :
- 250 milliliters of vegetable milk of your choice (almond, hazelnut, soy…);
- Two tablespoons of chia seeds;
- A pinch of vanilla;
- A few fruits of your choice (red fruits, exotic fruits in pieces…).
Place the seeds in a small container and then pour the milk and vanilla. Mix and let it swell for thirty seconds before mixing again. Repeat this action until the seeds have absorbed all the liquid. Add fruits and oilseeds as desired before tasting.
Avocado and wholemeal bread
Wholemeal bread and Avocado together form a very good mix of nutrients for breakfast. One or two slices of bread can accompany your fruit and vegetable juice, or your preparation based on chia seeds, if you wish.
Whenever possible, avoid missing breakfast and make it a priority of the day. Favouring healthy foods and balanced meals will help you lose weight and optimize your efforts. A « good diet » should not make you hungry, quite the contrary. It allows you to consume products that are beneficial to you from breakfast and promote your weight loss. It must therefore contain a complete set of nutrients such as good portions of protein and good fats, not just quick sugars.