What you can eat for breakfast, breakfast options on proper nutrition + recipes, photos and videos
Is it possible to lose weight by eating the right breakfast
A healthy breakfast can not only wake up the body and set it to work, but also help to lose extra pounds.
Weight loss occurs for several reasons:
The first meal reduces appetite.
Morning meals accelerate metabolism, which allows you to quickly spend calories.
The calories consumed at the time of breakfast will certainly be consumed before bedtime.
A balanced diet helps in weight loss.
Some scholars have put forward theories that breakfast is an optional meal, especially for those who want to lose weight. This is not confirmed by practice.
Useful breakfasts for every day of the week: breakfast options - recipes with photos
Breakfast is an important meal that energizes the body for the whole day. The calorie content of dishes should be combined with usefulness. The healthy diet menu can consist of diverse dishes.
The week begins with a completely simple option - porridge. Oat is preferred: the product contains a lot of fiber.
5 tablespoons of oatmeal pour 1 cup of water and cook for about 5 minutes after boiling.
After cooking, put the porridge in a bowl, add half a teaspoon of honey, berries.
It is good to eat a protein-rich dish, such as eggs. They are boiled, made omelette, fried.
Scrambled Egg Recipe:
Place rings of bell pepper in a well-heated pan, beat an egg into each ring, add a few spices.
Cover the speed for 2-3 minutes. It is not necessary to turn eggs in vegetable rings.
Boiled broccoli can be an addition to scrambled eggs.
A good option is to use home-made muesli for breakfast.
How to cook:
Steam “Hercules”, pour 5 tablespoons half a glass of boiling water.
Cover the bowl to make the porridge swell.
Add berries, fruits
Curd day. From a fermented milk product, any dish is prepared or consumed raw.
Mousse Recipe for Sweet Sandwiches:
Beat cottage cheese with a blender with honey, fruits, dried fruits.
Add a spoonful of honey and fresh berries to the curd.
The perfect breakfast is a healthy sandwich. The basis of the dish is bran bread, the addition may be: cottage cheese with herbs, boiled meat, slightly salted fish, poached egg, grilled vegetables and much more.
Healthy Breakfast Recipe:
Grind 3 tablespoons of cottage cheese with a blender, and then mix with finely chopped parsley and dill.
Boil water in a small saucepan.
Using a spoon, make a water funnel into which you need to drive an egg.
After 3 minutes, pull out the egg with a slotted spoon. Get a poached egg.
Cut salted red fish into thin slices.
Spread cottage cheese on bread, put slices of fish, and place poached on top.
On Saturday you can treat yourself to pancakes, pancakes or pancakes . It is worth choosing recipes that differ in dietary components. Fruits, vegetables, sour cream, jam, berries, honey - additives that make the taste of baking bright and saturated.
In a glass of water, dilute a teaspoon of honey.
Add the egg and a pinch of salt. Beat the mass with a whisk.
Add about half a glass of oatmeal and a teaspoon of olive oil.
Bake pancakes in a well-heated pan.
Meat with vegetables will be a successful conclusion to the menu of the week. It’s worth taking in lean meats and seasonal vegetables. All components are preferably combined in equal proportions and baked in the oven or grilled.
Cut into small pieces 150 g of beef
Dice a small onion, carrot, and pepper into rings.
Simmer the meat in a pan for about 20 minutes, then add vegetables and continue cooking until all the ingredients are soft.
Food options are interchangeable.
More options 10 quick, healthy and delicious breakfasts with photos
It is not always possible to follow a healthy diet when there is no time for cooking. This situation is especially relevant in the morning. There are several options for dishes that are quick to prepare.
Recipes of 10 quick and wholesome breakfasts:
Microwave fried eggs muffins are an ideal alternative to scrambled eggs or scrambled eggs. In the form for muffins you need to put vegetables, and beat an egg on top. Bake in the microwave for 1-2 minutes.
Chicken with vegetables in pita bread is a roll that is very simple to cook. Pita bread cut into several parts. In each, put a little boiled chicken, cut into pieces. Additionally, vegetables can be used.
Fruit salad - delicious and satisfying. Allowed to use any fruit that needs to be cut into small pieces and pour yogurt. Instead of a fermented milk product, honey can be used, but in small quantities.
Oatmeal with apples is very healthy and contains only healthy carbohydrates. Pour oatmeal with milk and cut the apple into small pieces. The dish should be infused for several minutes, until the fees are made.
A lot of energy and nutrients are obtained from a dish such as pumpkin casserole . You need to mix a few tablespoons of cottage cheese, pumpkin and a drop of honey. Put the “dough” in the cupcake pan and microwave it for a few minutes.
Smoothies made from fruits, yogurt and nuts. It is necessary to cut into small pieces all the components, pour the fermented milk product and beat in a blender or in a food processor.
A healthy cake can be made from cornflakes and soft cheese. In a bowl lay layers of corn flakes, spread with cheese. Instead of cheese, yogurt with berries can be used.
A sweet sandwich made from sliced bananas, sesame seeds and peanut butter is a charge of energy for the whole day. the basis is to use bread from seedlings or pita bread. Additionally, nuts and pumpkin seeds may be present.
A salad that contains a lot of greens, salted red fish, and goat cheese. As a basis, it is recommended to take the Iceberg salad, dill, parsley, celery. Refueling can be olive oil.
Egg in avocado. You need to get the bone out of the avocado and beat the egg there. Bake the workpiece in the microwave. This breakfast will be very hearty, hunger will be absent for several hours.
Although such options for dishes seem completely light, the energy that is released from the declared products will last for 3-4 hours.
The importance of breakfast for the body
After awakening, the body is conditionally weakened, as there is not enough sugar in the blood, that is, energy. Under such conditions, a person feels weakness in the body, the brain cannot normally process and absorb information to the end.
So that the morning does not seem hard labor for a person in physical and psychological terms, it is worth a meal. The dish should be healthy and rich in vitamins, amino acids, protein and carbohydrates.
Morning food, raising blood sugar, improves memory, stabilizes the emotional state, increases resistance to stress.
In addition, the launch of the metabolic process protects against digestive disorders.
Why have breakfast
Even after awakening, a person is still in a peculiar state of suspended animation for some time. To start all body systems, you need to eat. This is the first reason that makes breakfast a necessary meal.
Each product has special characteristics that affect the body in different ways. Some improve memory, others accelerate metabolism, and others concentrate attention and improve stress resistance.
What should be breakfast
In order for breakfast to definitely benefit and a good mood, it is worth considering several factors:
Food should look appetizing, smell good.
The products should have a lot of protein, vitamins.
It is necessary to exclude oil that increases cholesterol.
If possible, make several diverse dishes, keeping small portions.
It is advisable to choose foods containing slow carbohydrates.
It is important not to feel hunger after eating. Fairly light saturation.
Calories from breakfast should be completely burned out in the evening, but do not abuse the food.
Some options can reduce metabolism, aggravate the digestive system, and have substances that are blocking the burning of calories.
There are very harmful foods that are contraindicated for breakfast:
Sausage, sausages, sausages, ham. The composition of the products includes chemical additives that are very harmful to health. Do not strain the body in the morning with such components.
Fast breakfasts . They suggest making oatmeal from sachets in 1 minute. Instant cereals contain a lot of sugar.
Citrus. Fruits contain acids that cause stomach problems, allergies and a rash may appear. Do not eat an orange, mandarin or lemon on an empty stomach.
Bananas It is not recommended to eat them often for breakfast. The product contains a lot of magnesium, a calcium-magnesium imbalance can occur. Violation affects the state of all body systems.
Red meat. It contains a lot of fat. It is difficult to cope with fat at the very beginning of the day. It is better to eat such a product at lunch or dinner.
Raw vegetables. Do not use them for the first meal. Acids can irritate the gastric mucosa and provoke the appearance of gastritis and ulcers on the walls of the organ.
Garlic . It has a lot of useful qualities, but it is contraindicated to eat such a product in the morning. Substances can cause cramping during the day.
Coffee. The drink should be drunk after eating, and not replace it with breakfast. Caffeine can make the cardiovascular system worse.
Desserts containing flour, sweets. Dishes negatively affect the digestive system, dramatically increasing blood sugar levels. It leads to the appearance of excess calories.
Salty dishes. Products where there is an abundance of salt should not be eaten in the morning. An excess of the element leads to a retention of water in the body.
Other restrictions may be present depending on the characteristics of the body.
Why not skip breakfast?
There are at least 5 reasons why you should not skip breakfast:
Skipping breakfast can disrupt the general regime of the day. The psychological moment builds control over the body.
Eating on a schedule helps to maintain a slim figure.
Morning meal improves memory and helps to concentrate on details, activate areas of the brain for work.
The lack of hunger forms a normal emotional and mental state, which helps to become more resistant to stress.
Thanks to the vitamins and minerals received in the morning, immunity increases.
The harm of breakfast cereals
Breakfast cereals are quite popular among devotees of good nutrition. But it’s difficult to say unequivocally about the harmfulness or benefit of a product.
The advantages of this product is the speed of cooking. It takes 1 minute to prepare breakfast.
The most harmful are children's breakfast cereals , which contain a lot of sugar and flavorings. Fitness complexes excluding sugar and extraneous additives are considered harmless. Whole grain cereal flakes will not harm the body.
What to drink for breakfast
Morning often starts with a cup of coffee, but it’s wrong.
Do not drink if you haven’t had a meal before. Active substances irritate the walls of the stomach and mucous membranes. There are other dubious drinks for breakfast: some types of juices, milk, yogurt.
There is a list of healthy drinks:
Fasting is definitely worth drinking water. The liquid will improve intestinal motility and partially fill the stomach, which will dull the appetite.
Cocoa brewed in milk is considered to be useful. The drink contains a lot of antioxidants.
Freshly squeezed juices from seasonal fruits or vegetables are a good option for a post-meal breakfast.
Green or black tea is a full-fledged analogue of coffee. A drink will positively affect bowel function if it is not strong.
It is advisable not to abuse liquids during breakfast. One glass of water or half a glass of another drink is enough.
To keep a figure in shape, and the body is in good shape throughout the day, you must definitely have breakfast. In order for the morning meal to become useful and maintain the body in a normal condition, the diet should consist of the right foods.
It is worth considering the amount of food that is consumed during breakfast.