Breakfast is the most important meal of the day although we are on a diet. We give you 5 options, to help you lose weight while eating healthy. Breakfast has always been characterized as the most important meal of the day because it gives the body the energy necessary to wake up. Now, did you know that you can make a breakfast to help you lose weight? In fact,
“Depending on the foods that compose it can become a key element in the process of losing weight”.
When it comes to balanced diets and reduced body mass, the first food we consume after a long period of fasting is decisive. This way we can adequately manage our food the rest of the day. It should provide between 25% and 30% of the calories burned throughout the day. This means that a balanced breakfast would have to contain between 400 and 450 calories of the 2,000 that we must consume throughout a day. A study carried out by scientists from the University of Missouri, in the United States, concluded that breakfast increases the hormone ghrelin and the chemical levels of the brain associated with appetite , which gives us the sensation of fullness that allows the proper satiation of hunger and the decrease of cravings. That is why a balanced breakfast can become the fundamental ally to achieve our ideal weight. It must be loaded with the necessary nutrients and presented in the appropriate portions.
Foods to Include in Breakfast to Help Lose Weight
A good breakfast to help you lose weight should include:
- Between 10 and 15 grams of fat
- 25 fiber
- From 13 to 20 grams of proteins
The inclusion of vitamins, minerals and certain carbohydrates is recommended. Based on this principle we will recommend 5 essential foods that will help you lose weight and keep you satisfied.
1. Oatmeal
Eating oatmeal during the first hours of the day is an excellent choice to take care of our figure while we eat in a balanced way. It is a cereal that contains few calories. This is compensated by its large amount of B vitamins, minerals and unsaturated fats capable of providing a significant amount of energy to the body. In this way, the physical and mental effort that is made during the day is compensated. It has a high protein composition, which is an essential element for the formation of muscle mass. In addition, it contains a fiber called beta-glucan , which lowers cholesterol and satisfies the sensation of hunger. This is compounded by the fact that it controls blood sugar levels. In the same way, it works as a depurative food to release the toxins contained in the intestines and clean the fat from the arteries.
2. Egg
The egg is a versatile food. Its composition (full of vitamins, minerals and proteins) allows maintaining high levels of energy in the body, while regulating the appetite during the day and decreasing the sensation of hunger. It is also essential when it comes to maintaining a balanced diet. In fact, it helps the body maintain muscle mass during weight loss. This food contains a nutrient called choline, which stimulates brain activity and improves cardiovascular function. In fact, a study by the University of Eastern Finland classified it as one of the foods that helps memory and prevents Alzheimer’s.
3. Coffee
It is able to provide multiple benefits in our brain function if consumed during the first hours of the day. The most important thing about them is that it improves our memory, mood and attention. In addition, it contains a large amount of caffeine. That is why it is a key component when it comes to weight loss, as it stimulates the functions of the nervous system that allow the elimination of adipose tissue .
4. Green Tea
It is a drink that contains a low caloric content, which makes it ideal for breakfast, to help lose weight. Especially for its antioxidant compound epigallocatechin gallate , which helps protect the heart, accelerates metabolism and allows fat to burn.
5. Nuts
Nuts are antioxidant foods that contain minerals, vitamins, healthy fats, proteins and fibers. That is why they are able to control the levels of cholesterol in the blood. Thus, they help to endow the individual with energy. To this is added the benefit of being satiating. That is, it completely satisfies hunger. However, this food is able to provide a high degree of calories to the body. Therefore, it is recommended to consume it moderately, between 15 and 20 grams a day.
As we saw, you have several options that you can include in a breakfast to help you lose weight. Remember that the fundamental thing in these processes is to maintain a balanced diet. If you have any doubt, consult a specialist.