To get rid of excess weight, it is important to limit not so much itself in food how many to eat systematically and it is useful. At the same time the diet not always is fresh. It appears, losing weight, it is possible to eat not only it is useful, but also it is tasty. Contrary to popular belief, the list of the resolved products quite long. You will easily find what is pleasant to you, and without prejudice to health.
Whether it is necessary to have breakfast if you want to lose excess weight
It is wrong to consider that the refusal of a breakfast brings benefit. In a night the organism processes everything received for previous day and needs feed in the morning. It is important for full awakening and metabolism.
Important! Contrary to popular belief, do not drink citrus juice on an empty stomach. Fruit acid irritates mucous a stomach, prevents digestion and has negative effect on tooth enamel. Drink juice at least in an hour after a meal.
If to ignore needs of nature, quickly there comes breakdown, the person becomes irritable, and muscles weaken as the organism takes away from them and a liver glucose. The strengthened feeling of hunger appears from behind its shortcoming, and it does not promote to lose weight at all.
In a good breakfast there have to be from 300 to 400 kcal. For those who keep to a diet these indicators fluctuate within 300–350 kcal, and it have to be the correct products.
The useful breakfast has to be moderate — overeating increases sugar level in blood which turns into fat cages. These are those cages which settle then on a waist and hips. Processing of glucose happens quickly therefore after a dense meal there is a wish to have a bite again soon.
For breakfast most often choose oat flakes, corn flakes, buckwheat with milk, omelet, wheat porridge.
The correct breakfast for weight loss
The healthy nutrition has to be from 7:00 till 9:00 and include all necessary elements:
- Cellulose (25 g from a morning meal) — it is a lot of in berries, apples, peaches, nuts, whole cereals and green vegetables.
- Carbohydrates (40–55 g) are whole cereals, fruit, vegetables without starch content.
- Fats (10–15 g) are nuts, avocado, seeds oil, olive oil.
- Proteins (13–20 g) are boiled eggs, nuts, whole grains, soy milk, dairy products.
The list of the resolved products is much wider, but it is impossible to forget also what needs to be avoided categorically at a diet in the morning.
What can be eaten
Ideal breakfast — a proteinaceous breakfast.
It is possible to include in a morning diet:
- boiled egg white;
- skim cheese;
- bean;
- fast boiled meat (chicken, rabbit, veal);
- natural yogurt.
Without enough protein the hunger quickly returns.
Whether you know? The advantage will be only from natural yogurt at which the expiration date does not exceed 5 days. Avoid plastic packing and do not trust everything that is told in advertizing.
Along with proteinaceous products it is authorized to eat:
- black bread, including with nuts and grains;
- sunflower and olive oil;
- almonds and crude peanut;
- avocado;
- porridge;
- fruit fruits, berries;
- crude vegetables in which there is no starch.
Do not cook food since evening, fresh it is much more usefully and better acquired.
That it is impossible
It is not useful to have breakfast only fruit at all if only you do not keep to a special diet which later it is important to leave correctly. There is no big harm from it, but the organism will not receive good nutrition, and was mentioned above, than it is fraught.
Your dietary breakfast completely excludes:
- any kind of sugar;
- flour and confectionery;
- pork in any kind;
- fat fish;
- salty, smoked;
- fried and peppered;
- alcohol.
If you want to lose weight, forget about oil, sausage and cheese sandwiches, any croissants and crispy rolls if you do not want to admire them on the hips.
The popular fitness breakfast and muesli not the best choice — a way of their production nullifies almost all useful substances. In some flakes the content of fats is higher, than at fried potato. It is better to make the checked Oat-flakes.
What it is better to drink
Even having chosen for itself the best breakfast, do not forget about the correct drink. In day it is necessary to consume 1.2-2 l of useful liquid.
Important! The aerated and sweet drinks, store juice, alcohol are strictly forbidden, coffee is extremely undesirable. These drinks pollute an organism, kaloriyna, and you will not be able to lose weight with them.
What can be drunk for breakfast at a diet:
- still mineral water;
- plain purified water (it is useful to add several drops of lemon juice for clarification of intestines and saturation by vitamin C);
- green tea without sugar (hot or cold — all the same, it strengthens vessels and gives to an organism useful minerals);
- fruit teas (natural) and also the hibiscus tea vitaminized by nature.
There are drinks which, besides advantage, also reduce feeling of hunger:
- water with a teaspoon of honey and a segment of a lemon;
- dried apples decoction, apricots, prunes;
- compote without sugar, especially crimson, apricot, strawberry, cherry;
- home-made kvass;
- the made dogrose (a half-glass of berries to fill in with boiled water for 30 minutes, then to add 1 tsp of honey and to drink) — this drink is useful even to those who not on a diet.
Drink drinks in 15 minutes prior to meal.
Options of a healthy breakfast
Knowing what can be eaten for breakfast for weight reduction and in what quantities, the menu it is independently simple to make for itself.
Several examples of a morning dietary diet:
- buckwheat or rice without oil, with steam meatballs and crude vegetables (it is possible to steam and);
- porridge with berries;
- omelet together with greens;
- low-fat cottage cheese with apple;
- boiled chicken, tomato, berry cocktail.
Supplement options, remembering obligatory dosages of proteins, fats, carbohydrates and the celluloses given in article above. Combine useful porridges with necessary proteins to make the menu various.
To grow thin tasty actually easily. Main thing: to set the accurate object for itself and not to indulge itself the forbidden food if you really want to lose weight. Do not forget that not only the breakfast, but also all subsequent meals has to be correct.