DIETS & WEIGHT LOSS

9 breakfast ideas for a weight loss diet

breakfast ideas for a weight loss diet
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What is the role of breakfast? It is proven that omitting breakfast or eating less than 200 kilocalories promotes obesity. “Among the obese, there is a very large percentage of people who do not take anything for breakfast”

The breakfast is of great importance because it is the first intake that we made after having been a number of hours in sleep sleeping and therefore fasting.

During the night, blood sugar levels (glycemia) go down. So, when we wake up, our body is empty and needs the contribution of nutrients to recover blood glucose levels and give energy to the body, which is achieved with a good breakfast.

Breakfast activates the metabolism

The intake of food early in the day boosts our metabolism, which helps us burn calories quickly and accelerates the process of weight loss. So, if you’re looking to lose weight, you should not skip breakfast for several reasons.

  • If we do not eat breakfast, the metabolism slows down in order to conserve its energy as it foresees a situation of starvation and prepares to store and reserve. So, this will NOT help in the goal of weight loss but quite the opposite, it may favor a tendency to gain weight.
  • Eating breakfast reduces hunger during the day making it easier to avoid overeating. Hunger builds up and therefore when you skip breakfast, you will feel hungry later and want a quick fix, foods that will instantly sate you. This will make sure that you choose less healthy and adequate food to satisfy your vital needs like cookies, sausages, fried potatoes… or that you eat more quantities in later intakes as in the dinner.
  • In addition, prolonged fasting may increase the body’s response to insulin, causing fat storage and, consequently, weight gain. Some studies (1) have shown that people who do not eat breakfast are usually more overweight than people who eat a nutritious breakfast.

According to this study (1) conducted with women, skipping breakfast is associated with an increased risk of weight gain and obesity in young people and adults, as well as high cholesterol levels, excessive intake and poor control of blood glucose.

Importance of proteins at breakfast

For a healthy and balanced breakfast you have to provide quantities of the 3 macronutrients: carbohydrates, proteins, and lipids.

However, recent research * has found that the increase in protein consumption at breakfast compared to a standard breakfast based on cereals, can increase the subjective feelings of fullness and satiety throughout the day and thus, reduce the calories consumed throughout the day.

In the study mentioned above (1), overweight women who consume protein sources for breakfast five times a week for eight weeks lost 65% more weight and reduced their waist circumference by 83% more than the participants They eat a breakfast based on carbohydrates. 

When we eat breakfast with protein, this protein intake will help to prevent sweet food cravings, such as pastries, sweets or sugary drinks, from developing throughout the day.

9 perfect breakfasts for a weight loss diet

Here we present 10 ideas to prepare quick and healthy breakfasts, with real food. You can accompany these breakfasts with an infusion, coffee, milk, water with lemon juice…

SKIMMED MILK WITH OATS, KIWI AND SEEDS OF CHIA-

-250 ML SKIMMED MILK 
– 40G OF OATMEATS – 
1 KIWI MEDIUM (140G) 
– 1 CP OF CHIA SEEDS (10G) 
TOTAL CALORIE CONTRIBUTION: 376.45 KCAL

INTEGRAL MAIZE TORTITA WITH TOMATO A RODAJAS, RÚCULA, FRESH CHEESE 0%, 2 TURKLES OF TURKEY + ORANGE JUICE-

1 PITA INTEGRAL TORTITA (38G) 
– 100G TOMATO A RODAJAS 
– 2 TURF LEAVES (50G) 
– RUSTIC TO THE TASTE 
– FRESH CHEESE (40G) 
– 1 ORANGE JUICE (200ML) 
TOTAL CALORIE CONTRIBUTION: 354.5 KCAL

YOGURT AND GRAPEFRUIT BOWL * WITH SEEDS

– 2 YOGURES 0% 
– 1 MEDIUM GRAPEFRUIT 300G 
– 40G WHEAT 
GERM 
– 20G CHIA SEEDS – 2 NUTS LARGE 
CALORIE CONTRIBUTION TOTAL: 354.5 KCAL

SPINACH TORTILLA WITH INTEGRAL BISCOTES AND ORANGE JUICE- 1 EGG + 1 CLARA 

– 60G SPINACH 
– 5 ML OIL 
– 2 INTEGRAL BISCOTTES 
– 1 ORANGE JUICE 250ML 
– COFFEE WITH MILK D (100ML) 
TOTAL CALORIE CONTRIBUTION: 344.5KCAL

ROASTING OF INTEGRAL BREAD WITH EGG PASSED BY WATER, CHIA SEEDS, AND COFFEE WITH SKIMMED MILK

– 1 EGG 
– 50G AVOCADO 
– 10G CHIA SEEDS 
– 1 REB OF INTEGRAL BREAD (60G) 
– TOMATO AL TASTE 
– SKIMMED MILK 100 ML 
CALORICO CONTRIBUTION TOTAL: 356,5KCAL

TOAST OF RYE BREAD WITH TOMATO AND TOFU, 1 MANDARIN AND 1 GLASS OF VEGETABLE DRINK ENRICHED IN CALCIUM

– 1 REB HUNDRED BREAD (60G) 
– TOMATO AL GUSTO 
– 50G TOFU 
– 1 MANDARIN 
– 1 GLASS OF 200 ML OF VEGETABLE DRINK ENRICHED IN CALCIUM 
CALORIC CONTRIBUTION: 365,7KCAL

MIXED WITH OATS, BANANA, AND STRAWBERRIES

– 1 BREAD OF SKIMMED MILK (300ML) 
– 50G OF RIPE BANANA 
– 140G OF STRAWBERRIES 
– 40G AVENA IN COPOS 
– ABSTRACT OF VANILLA TO THE TASTE 
CALORIC CONTRIBUTION: 331 KCAL

INTEGRAL BREAD WITH CREAM OF PEANUT AND BANANA + CHIA AND COFFEE SEEDS WITH SKIMMED MILK

– 1 REB INTEGRAL BREAD (60G) 
– 10G CACHUETTE CREAM 
– SMALL BANANA (60G) 
– 15G CHIA SEEDS 
– SKIMMED MILK 100 ML 
CALORIC CONTRIBUTION: 331 KCAL

RYE BREAD WITH CHEESE BAKED 0% BABY SPINACHES AND PEACH ACCOMPANIED BY A COFFEE WITH VEGETABLE DRINK

– 1 REB RYE BREAD (60G) 
– 40G QUARK 0% 
– BABY SPINACH LEAVES 
– 1 PEACH BREAD (200G) 
– SKIMMED MILK 100 ML 
CALORIC CONTRIBUTION: 328 KCAL

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