If you want to implement a diet to lose weight effectively and healthily, you must take into account how important it is to have a good breakfast to lose weight. This is considered the main meal of the day and it is essential that you add foods that can make you feel more energized to start the day. For this, we give you 7 breakfast menus to lose weight in a healthy way.
In your breakfasts to lose weight, you should include foods with protein and carbohydrates. From proteins, you will get amino acids that are important for you to build muscles and from carbohydrates, you will obtain energy. When you manage to increase your muscle mass your body increases its energy consumption, obtaining it from the accumulated fat; for this to work you have to feed yourself well.
An adequate breakfast is that which is composed of a dairy product, a seasonal fruit, and a cereal, so if you want to lose weight, you must have a healthy diet and breakfast every day. So, for no reason, you skip breakfast, and less with the intention of losing weight, because the opposite effect of what you want can occur, and end up gaining a lot of weight in the future due to the rebound effect.
Foods that should not miss your breakfast to lose weight
While breakfast can be organized with many types of foods, particularly there are 4 that you should not miss in your breakfast menu to lose weight, these are:
- Wholemeal bread
Whole wheat bread is a good carbohydrate source capable of giving the body that boosts of energy it needs every morning. The fiber contained in this food also causes the feeling of fullness; this means that you will have less hunger during the day.
- Dairy products
Dairy products contain proteins that the body requires to nourish and grow muscle mass; you have to know that the more muscle your body has, the more stored fat it will burn, causing the body to look toned and free of obesity. In addition, dairy products also have a lot of calcium and other nutrients necessary for the proper functioning of the body.
Eggs also have a lot of protein and healthy fats for the body. Fats must also be an important part of the daily diet because the body needs them to perform different functions. The monounsaturated fats and the polyunsaturated fats contained in the egg, the body uses them directly as a source of energy, so it will not store them. Just be careful with the oil that prepares them, preferably use olive oil to fry them or simply put them to cook in boiling water.
The body also requires vitamins and minerals to be healthy, and these are present in fruits, in addition, they also have natural sugars that are used as energy, which will give you a good boost to start the day. It is not necessary that you resort to buying exotic fruits, look for all those seasonal fruits that you can find in your area and enjoy them.
Breakfast menu to lose weight
What you will find below are 7 menus of light weight-loss breakfasts that are designed to obtain the energy your body needs to start the day with energy and at the same time obtain your ideal weight.
- One cup of skim milk.
- A glass of orange juice.
- Two slices of wholemeal bread with light jam.
- A kiwi.
- A low-fat yogurt with cereals and no sugar.
- Two slices of pineapple and melon.
- A glass of carrot and apple smoothie.
- 12 almonds.
- One cup of skim milk
- A slice of whole wheat bread.
- A teaspoon of dietary candy.
- A cup of fruit salads.
- Three slices of pineapple.
- A handful of almonds or nuts.
- A light yogurt with whole grains.
- An infusion of red tea.
- A portion of whole grains with milk.
- An infusion of skim milk.
- Two slices of cooked ham.
- A slice of wholemeal bread with light jam.
- A pineapple juice
- A cup of milk with coffee.
- An Apple.
- Three whole-grain crackers with a slice of firm light pasta cheese.
- A slice of wholemeal bread.
- A scrambled egg.
- A low-fat yogurt smoothie with a whole grain cereal.
- A grapefruit
- A glass of milk with coffee.
- Three cookie-type cookies
- An Apple.
Also in your breakfasts, you should add foods rich in fiber and contain large amounts of nutrients. Oats is one of them; it contains soluble and insoluble fibers that are ideal for fast weight loss.
Oatmeal is an ideal food that should not be missed in breakfasts to lose weight.
It is important that you dedicate time to breakfast if you want to be successful in your weight loss, remember that breakfast is the most important meal of the day. The people, who daily eat in each meal time in addition to losing weight and being thin, are those with the lowest cholesterol levels.
With the examples of breakfast menus to lose weight that you just met you can plan to eat for breakfast and for a full week. Remember that these have to be low-calorie breakfasts and they must provide you with enough energy to keep up with all your activities during the day. Do not forget to eat during breakfast and the organism of your body will thank you.