All you need to know about Breakfast when losing weight.
We all want to eat tasty and healthy at the same for years to come, and even better slimming. This is not a fairy tale – the key to weight loss might be the right start to the day and a well composed Breakfast.
To Breakfast or not?
Many people think that it is easier to lose weight if you just stop to have Breakfast or eat something really small, but this opinion is wrong.
During night sleep the body doesn’t stop working – he actively processes what we ate the previous day. This energy is used for cell renewal and nutrition of organs and tissues. The majority of the people at night don’t eat or drink, although there are exceptions – some up to drink water or eat.
So, for the most part, the body wakes up in the morning with hunger, even if we are not aware of it – is hunger at the cellular level, they have a lot of free radicals, toxins and not enough water, they need nourishment to Wake up and active involvement in metabolism. For this purpose, and intended Breakfast.
So how to start the day – eating or not eating in the morning?
Option 1: Not Breakfast
If you do not eat Breakfast at all, then after half an hour you will begin to experience bouts of irritation or frustration. This happens due to the decrease in the level of nutrients for the brain – glucose, the brain is angry and sends impulses to the activation of metabolism and a sharp selection of glucose from the liver and muscles, because of this, muscles weaken.
You may want to eat when glucose levels become critical. Then you will eat much more than I should, and choose indigestible foods, as very very hungry. As a result, you drastically overeat, forcing the body to postpone the extra calories in the bins – on the abdomen, thighs, and buttocks.
Option 2: enjoy a hearty Breakfast
In the morning, you drink a sweet coffee with sandwiches, drink juice, eat chocolate, biscuits or sugary cereal. This looks like a good Breakfast? At first glance, as in this Breakfast many easy carbohydrates, which begin to dramatically increase the level of blood sugar.
In response to this irritation the pancreas produces a lot insulin, and whole blood sugar is deposited in the cells of fats spoiling your hips and waist. As well as glucose quickly was deported to fat cells you again treacherously want to eat, though lunch is still very far away, and start again, something to bite, adding to the body of calories.
Option 3: Breakfast in the principles of proper nutrition
This is the only correct option, to not be hungry, and keep the good health, without harming the figure. But what are these miracle products? In the morning, because sometimes no time to stand at the stove and cook special meals. But this is not necessary: “the proper Breakfast” – not necessarily equal to “culinary masterpiece”.
The products that you want to choose for Breakfast losing weight
The Breakfast is the most important is the balance of nutrients and enough calories for the activity, but not what to put them in reserve. The diet should contain protein and fat, at least a little, as well as complex carbohydrates and lots of fiber to have a stimulating effect on digestion.
So, the basic Breakfast of complex carbohydrates in the form of starch (from plant foods) or glycogen (animal equivalent of starch). It may be buckwheat or oatmeal with milk or water, wheat bran, natural muesli without additives. To the base part it would be nice to make an addition to a protein component of eggs, boiled chicken or steam cutlets. Analogous meat products can be dairy.
At Breakfast helpful and fats – better if it is vegetable oil or quality butter. You also need a lot of fruit or vegetables – make a salad or slicing.
If you physically can’t bring yourself to lunch – first time eat the fruit and half of the eggs, and gradually teach yourself to Breakfast – it’s a useful habit.
Drinking at Breakfast is beneficial natural coffee and not instant surrogates, or black tea – these drinks help to lose weight. To forget the cream and sugar in my coffee – they don’t pay.
Myths about Breakfast
TV and the media instill in us the stereotypes of the breakfasts which certainly should be in every home, and we begin to believe them true. But is it really?
Let’s talk about these myths in more detail:
citrus juice for Breakfast is actually not as useful as people think. Due to the fruit acids it may irritate the stomach and cause discomfort, damage tooth enamel and interfere with digestion. Juice need to drink no less than an hour after Breakfast.
– yogurt with special bacteria, which in addition to power even supposedly boosts the immune system, in fact, no more than advertising. Might be useful only yoghurt with a shelf life of 3-5 days and not from plastic bottles. In a widely advertised yogurt from yogurt is real except the name.
– muesli, according to their manufacturers, too, are a great Breakfast, but the method of obtaining cereals are far from the dietary guidelines: cereal lose some of minerals and vitamins, and fruit in muesli is treated with a gas for bright colors. In many studies, some granola more fat than fried potatoes.
– they say that Breakfast is bad is cheese, they are fat. But as we have already mentioned above, a little fat at Breakfast – only benefit, so a couple of pieces of cheese will give a portion of protein and fat for strength and vigor. Only do not eat spicy and salty cheese.
– there is also a myth that Breakfast should not eat bananas because they are high in calories. Banana calories for Breakfast are not dangerous, additionally, the banana due to its structure envelops the digestive system and activates peristalsis. Besides bananas give a sense of calm and relieve the symptoms of premenstrual syndrome.
What can you eat?
Menu of the breakfasts you can make for yourself according to your wishes and possibilities, because you can eat delicious and healthy easy.
Here are some examples of breakfasts:
– oatmeal with raspberries, toast with cheese and butter, black coffee
– pita bread with chicken and tomato, a cocktail of berries with cereals and yoghurt,
– curd pudding with Apple, green tea,
steam scrambled eggs with dill and feta, coffee with cinnamon
– buckwheat with vegetables and meatballs, black tea with lemon.
Options for Breakfast can be a lot, just depends on you, what’s your morning diet and mood for the whole day. Proper nutrition gives energy, not extra inches on the waist. Breakfast is not the meal, which should be rectified.
