“Eat your porridge, or you won’t grow up,” is a phrase everyone heard from their parents in the morning, listened to and ate. Growing up, many of us have decided that breakfast is no longer necessary: it is enough to grab something on the go or limit ourselves to a cup of coffee. That’s why we decided to remind you about the necessity to have a full meal in the morning and share some quick and healthy dishes.
Why breakfast is important and how it can help you lose weight
Breakfast is the main meal that sets the tone for the rest of the day. A good breakfast boosts our energy, vitality and efficiency. Breakfast improves not only the physical condition of the body, but also promotes brain activity and high spirits.
In a number of studies it has been proved that regular and complete eating in the morning improves the immune system and reduces the risk of many diseases, such as gastritis, ulcers, diabetes and cardiovascular diseases.
Breakfast is an indispensable aid in losing weight. If you eat a solid meal in the morning, the feeling of fullness will stay with you for a long time, which will help to keep from unhealthy snacks during the day. In addition, calories in the morning are consumed much faster. Therefore, it is during breakfast, you can allow yourself a little indulgence in the form of a bun or cake.
What to eat for breakfast
Breakfast should be healthy, nutritious and balanced. And if you lose weight, even low-calorie. Protein, carbohydrates and a small amount of healthy fats are ideal. Also, you can’t forget about the necessary micronutrients, vitamins and fiber. We have compiled a list of foods that are suitable for breakfast:
Whole-grain cereals or granola;
eggs;
dairy products: cottage cheese, kefir, yogurt, cheese;
nuts;
honey;
dried fruits;
fruits and vegetables;
Whole-grain or rye bread;
chicken meat.
Immediately after waking up, nutritionists recommend drinking a glass of water, possibly with lemon. This will help the body to tune in to the right work and improve the metabolism.
5 quick and healthy breakfast dishes
To prepare a healthy and balanced breakfast, combine products with different nutritional values. We have prepared for you some successful combinations.
Oatmeal with healthy supplements
The porridge we know from childhood can be not only healthy but also delicious. In the evening, fill a small amount of cereal with a mixture of yogurt and milk with a minimum percentage of fat. In the morning add pieces of fruit or berries. A less caloric option – use boiling water instead of yogurt and milk, infuse for 20 minutes. Instead of fruits and berries you can take nuts or dried fruits.
Such a breakfast will improve bowel function, help cleanse the body of toxins and provide a long feeling of satiety.
Omelet with vegetables and cheese
This breakfast will be especially relevant if you have a serious physical activity. It is high in protein, which is involved in the construction of muscles and tissues, as well as contributes to long-term physical endurance.
Pour 1-2 beaten eggs in a pan, add any vegetables and cheese on top. Cook the dish on low heat, after the bottom layer of the omelet is baked – cover with a lid.
Fruit Salad
Perfect to start a hot summer day. Such a breakfast is rich in vitamins and micronutrients. Any fruit will do, it is best to take several different kinds. As a dressing, use nonfat yogurt or kefir. The sour milk supplement will replenish the protein and calcium in the body and will improve the function of the intestines.
Cottage cheese with fruit and honey
Another protein breakfast that helps to lose weight and creates a feeling of fullness for a long time. In addition, this combination of products strengthens the immune system, protects against stress, and improves metabolism.
Use cottage cheese with a low percentage of fat (up to 9%), add to it any fruits or berries, as well as a teaspoon of honey.
Cheese and banana sandwich
Yes, yes, sandwiches can be healthy too. For this dish, you’ll need whole-grain bread. Spread a mixture of soft cheese and honey on it, put slices of banana on top. You can use sesame seeds as an addition. Just a few minutes and you’ll have a breakfast full of carbs, healthy fats and proteins.
