Healthy breakfasts for weight loss can easily be not only low-calorie, but also delicious. For example, a bran and prune smoothie (as well as unsweetened chia seed muesli) will help stimulate the intestines to help you lose weight.
However, the first rule of breakfast for weight loss is to create a long-lasting feeling of fullness. Eggs and oatmeal are the best foods for this – there are dozens of recipes for making them delicious. Below you will find 10 examples of weight loss breakfasts.
Breakfast for weight loss
Breakfast is the most important meal of the day for weight loss. And the point is not even that morning calories cannot be converted into fat (in fact, they can), but in ensuring long-term satiety. A correct and healthy breakfast should saturate the body with energy for at least 4-5 hours.
Some weight loss diets recommend eating cereals in the morning for breakfast – for example, buckwheat or even rice. In addition, in any supermarket you can find boxes of “diet” muesli with honey and raisins. However, the less fast carbs breakfast contains, the better for losing weight.
Ultimately, fiber and the right fats are needed to create satiety – in this case, oatmeal, eggs, and avocados for breakfast will be much healthier than cereal or white rice. Among other things, breakfast should be tasty and varied. Thus, it is better to postpone buckwheat until lunch
The main rules of weight loss
Breakfast for weight loss, like any other meal in a healthy diet, must comply with a number of basic rules – not only in the choice of foods and total calories, but also in how you should eat it:
- Chew food thoroughly. Since food satiation takes only a few minutes, the slower you eat your breakfast, the smaller the portion you eat in the end – which helps to cut calories and lose weight faster.
- Eat more protein. Unlike carbohydrates, protein foods take at least an hour to digest – which is why eggs for breakfast are considered classic example of nutrition for dietary weight loss. In addition, vegetable fats are also useful for creating satiety.
- Do not store sweets at home. If in the morning you put a bowl of sweets on the table, no matter how useful the main breakfast is, with tea or coffee you will add a hundred calories from the sweets. To avoid the temptation, stop buying it and keep it in a conspicuous place.
- Use small plates. Ideally, eating well involves controlling portion size by weighing with a kitchen scale; however, using small plates will also help you eat less for breakfast.
- Eat your food mindfully. An easy way to eat a lot more than your body needs is to eat while watching TV or reading the news feed on your mobile device. In order to lose weight quickly, first of all develop a habit not to be distracted while eating.
10 healthiest breakfasts
If you really want to lose weight quickly, forget about white bread with cheese and sausage – the morning should start with fruits and sources of complete protein:
1.Eggs
Chicken eggs are an important component of proper nutrition, a source of amino acids, vitamins and minerals. However, they contain cholesterol, a potentially dangerous substance for the cardiovascular system. Excess blood cholesterol is associated with health risks. However, they are rich in high quality protein, and also contain beneficial vitamins and minerals. Among other things, there are dozens of different egg recipes.
2.Oatmeal
Unlike other grains (like buckwheat or rice), oatmeal contains a unique type of fiber called beta-glucan. This substance is useful for normalizing blood sugar levels and lowering cholesterol – key metabolic problems that interfere with fast weight loss.
3. Avocado
Avocado is a unique fruit. Its pulp contains vegetable fat (up to 30-40% of the total weight), which makes the avocado taste like a mixture of butter with herb puree and with a slight aftertaste of pine nuts. The fat profile is healthy monounsaturated fatty acids. The benefits of avocados are explained by the presence in the composition of a number of vitamins – B vitamins, vitamin C, vitamin E and vitamin K, as well as a number of carotenoids (mainly lutein and zeaxanthin). Other key properties include fighting microinflammation in the body and strengthening of the immune system.
Whole grain bread toast, fat-free cream cheese, a teaspoon of spirulina and a few slices of avocado are ideal options for a healthy and delicious weight loss breakfast. Recall that avocado is the leader in healthy vegetable fats, and its fat profile is reminiscent of olive oil.
4. Smoothie with bran and prunes
Like any other dark purple fruit, plums (and prunes) contain nutrients that improve metabolic function. In addition, prunes have a mild laxative effect – in combination with the coarse fiber contained in the bran, this literally cleanses the intestines.
5. Muesli with yogurt
When choosing the right breakfast muesli, it is important to carefully read the information on the box – it should not contain added sugar or other sweeteners (including honey). In addition, a portion of muesli for weight loss is no more than 30-50 g. For dressing, use sugar-free yogurt.
6. Muesli with chia seeds
Chia seeds are the leader in the number of beneficial nutrients per gram. A tablespoon of chia added to a serving of unsweetened muesli, coconut flakes and a spoonful of peanut butter is a simple and delicious recipe for fast weight loss.
7. Vegetable smoothies
A smoothie is a fruit or vegetable cocktail whipped until smooth with a mixer. The difference from a milkshake is that making a smoothie does not involve sugar – other than that, milk is not always included in the composition.
The benefits of a smoothie lie primarily in the ingredients used – the recipe can include green vegetables, chia seeds, and avocado. Such a composition becomes a source of vitamins and minerals – while fruits help create a pleasant taste.
Vegetable smoothies, for example, with celery, are another healthy breakfast option. Thanks to celery’s high fiber and vitamin content, a gentle detox is achieved to help you lose weight. However, remember that these cocktails do not provide long satiety and often imply a second breakfast
8. Curd
On the one hand, cottage cheese is a healthy breakfast option for weight loss. On the other hand, it is quite difficult to eat only low-fat cottage cheese in the morning. Use whole grain toast, add nuts, chopped fruit, and some honey.
9. Fruit salad
Fruit salad made with seasonal fruits is a great way to provide energy and nutrients. Its advantage is the absence of fat in the composition and the minimum amount of salt – however, as in the case of vegetable cocktails, after a couple of hours it is recommended to refuel and eat a second breakfast.
10. Coffee
The secret of coffee, one of the most popular drinks on the planet, is its high caffeine content. However, caffeine is found not only in natural coffee, but also in black and green tea. Plus, it’s found in chocolate and most sodas.
A cup of invigorating coffee is another way to speed up your weight loss process. Although caffeine cannot burn fat, it speeds up metabolism by activating the central nervous system. In simple terms, it makes a person more active – which helps to burn more calories throughout the day.
A healthy weight loss diet breakfast can easily be as low-calorie as it is tasty – for example, bran and prune smoothie or savory muesli with low-fat yogurt and chia seeds. Plus, a cup of coffee will help you cheer up and enjoy a healthy nutritious breakfast.
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