Breakfast is important, but are we eating the right things?
If you are trying to lose weight, you probably have doubts.
In this article, we aim to solve the problem of quick and healthy breakfasts for weight loss. Also, we bring you three options that can be prepared in under five minutes.
How breakfast should be to lose weight
Going hungry at breakfast time to lose weight isn’t an option. In fact, having breakfast with very few calories can have the opposite effect of what you are looking for.
Eating low-calorie breakfast doesn't help with weight loss, despite the misconception that it does. The reality is that this choice can trigger a feeling of hunger and anxiety within a few hours. This feeling can make us eat more unhealthy food or choose less healthy options to satisfy our hunger.
When the day begins, we have a kind of "reserve" of willpower that is at its peak. Take advantage of it and go for nutritious and satiating options! At this time, it is easier to make the right decisions and control our actions.
On the other hand, it is important to mention that breakfast isn't necessary or the most crucial meal, despite what we've been told. In general, it is a habit that we have since we were little.
If you consume your first dish of the day later, incorporating the necessary nutrients, nothing happens.
Breakfast is crucial for beginning your day.
However, if you are one of the people who enjoy breakfast, you should incorporate the essential macronutrient tests to achieve your goals. It should provide you with sufficient energy and satiety to sustain you until your next meal, without experiencing hunger.
So, add carbohydrates, protein and fats to your breakfasts having this in mind:
- Carbs aren’t enemies. They are an invaluable source of energy.
- Choose sufficient protein (a couple slices of turkey won't provide sufficient protein to keep you satisfied). As you know, protein is an essential ally when you want to feel satisfied for longer and take care of your muscles.
Highlight: Fat loss requires a caloric deficit, that is, consuming fewer calories than you expend. You should look for satiating and balanced breakfasts in macronutrients.
3 breakfast ideas suitable for weight loss
First breakfast idea:
If you crave a salty breakfast, toast are your allies. The quantity depends on the slice size; a few regular slices equal one serving, so don't worry about having too many carbs.
Opt for whole wheat bread and avoid processed bread. Spread a source of healthy fat like olive oil, avocado, or guacamole.
On top of this, you can add ham or loin sausage instead of turkey, since they contain more meat. Eggs or eggs white are also an excellent option, as they are very filling. Two eggs are good, but you can also add tofu, ham or pork loin for a more complete protein.
Also, if desired, accompany breakfast with milk and an ounce of chocolate for an extra touch of flavor and fat.
Second breakfast idea:
If you prefer a sweet touch, take a protein yogurt. You can use greek yogurt or fat-free fresh cheese.
Add protein powder (whey protein) to make it sweeter and increase the protein content.
You can also go for whole grains, such as rolled oats or corn flakes.
Choose cereals that require chewing and digestion, avoiding overly processed or sugary ones. This will provide satiety and keep you satisfied for longer.
Third breakfast idea:
Another super filling breakfast idea is porridge, a breakfast that fills me with satisfaction and energy throughout the morning. You can prepare them with whole oat flakes. Mix flakes, cinnamon, egg whites, and cashew butter for more fullness.
Accompany these breakfasts with a cup of coffee and a chocolate-flavored almond drink. This combination will give you a feeling of fullness all morning.
Leave behind the puffed cereals of corn and rice. Opt for cereals in a more nutritious format, such as oat flakes or enriched cereals, without falling for ultra-processed varieties. If you want more healthy fats, add nuts, a spoon of peanut butter, or a bit of grated chocolate. This will transform a simple bowl into a satisfying and satisfying meal that will keep you entertained.
Remember that these breakfasts are more than just recipes; they are balanced options in terms of macronutrients and satiety. Incorporating them into your daily routine won’t make you lose fat on its own. To achieve fat loss, it is essential to maintain a caloric deficit.
Let us review your diet and training plan to help you speed up your losing weight process.