What foods should you eat for breakfast to lose weight?

What foods should you eat for breakfast to lose weight?S.D.

We’ve always been told that breakfast is the most important meal of the day and they have no lack of intelligence. Eating a good breakfast with high nutritional value can help us face the day with more energy. Plus, if you have a good breakfast, you can make it to lunch and not be hungry. There are also those who believe that skipping breakfast can help us lose weight. Recent studies have shown that Eating or not eating first thing in the day does not affect our weight. But what will make a difference is the foods we eat.

Moving away from simple breakfasts of coffee and industrial biscuits, we bring you these complete breakfast ideas that are ideal, will satisfy you and give you energy. If you are looking for a way to lose weight, but… You don’t want to give up breakfast, the only thing you have to do is include protein in your diet. during your first meal of the day. They are a key nutrient for weight loss. If we want to take care of ourselves and lose some weight, our breakfast needs to be nutritious enough to cover the energy needs of part of the morning without exceeding the energy we can store if we don’t expend it.

Oatmeal is the best ally in your diet due to its characteristics, ideal for weight loss.

Are there really healthy, low-calorie breakfasts for weight loss that are also delicious? Starting your day with a protein-rich breakfast can be an effective weight loss tip. Protein-rich foods are more filling in the long run, meaning you’ll be able to eat less throughout the rest of the day. Some studies have shown that helps people consume up to 135 fewer calories at the end of the day

. In addition to losing weight, diets rich in protein canhelp prevent muscle loss during calorie restriction and, in part, may avoid decreased metabolism. eggsHe fish, seafood, meat, birds And dairy They are an excellent source of protein to include in your breakfast.

Breakfast options

Porridge or oatmeal with fruit

Ingredients:

• Half a cup of whole grain oatmeal

• Cup of water

• Milk (cow, sheep or plant milk)

• 1 tablespoon peanut butter

• Cinnamon and salt to taste

• Honey or agave syrup to accompany.

• Add fruits and nuts to taste.

Development:

This breakfast can be prepared in two ways: in the microwave, which is fastest, or in a saucepan, which may take a little longer. In this recipe, we will tell you about the second option, which, although it takes a little longer, allows you to adjust the cooking of the oatmeal and cook the porridge to your liking.

Place oats, water, a little milk, a pinch of salt, cinnamon and a tablespoon of peanut butter in a small saucepan. Over medium heat, stir everything until a homogeneous mixture is obtained. The less liquid you add to the mixture, the thicker it will be, so you can add more or less milk and water depending on the consistency you want. This mixture may take 5 to 10 minutes to prepare. When it’s ready, we’ll put it in a bowl and top it with fruit, nuts and a little honey or agave syrup to sweeten it.

Toast with avocado, egg and tomatoes

Ingredients:

• 2 slices of bread

• 1 egg

• Half an avocado

• 1 tomato

Development:

First, toast the slices of bread in a toaster or, if you don’t have one, in a frying pan with a little oil so that it does not stick to the surface. On the other side, prepare the egg. Add a little oil to a small frying pan and over medium heat add the egg, which we will gradually stir until it hardens. To make toast, spread or chop the avocado, add an omelette and a couple of slices of tomato.

A good option to start the day energetically.

Homemade muesli with yogurt and fruit

Ingredients:

• 250 grams whole grain oat flakes

• 30 grams chopped walnuts

• 30 grams of almond flakes

• 30 grams cashews or any other nuts we like

• 1 cup agave syrup or honey

• Cinnamon and salt

Development:

Preheat the oven to 200º. In a bowl, mix oatmeal with nuts and add cinnamon and salt to taste. Stir this mixture well and gradually add the sweetener, mixing everything. Once the mixture is ready, transfer it to a baking sheet lined with parchment paper, where we distribute the mixture well. Place the pan in the oven for 20 minutes. Open the oven every 5 minutes to stir the mixture so that it cooks well on all sides and becomes crispier. After this time, let the muesli rest. We can eat it anytime, but an idea for breakfast is to mix it in a bowl with yogurt and fruit.

Oat pancakes

Ingredients:

• 150 grams of oat flakes

• 8 grams baking powder

• a pinch of salt

• 200 ml milk, which can be animal or vegetable

• 1 egg

Development:

Add all ingredients to the container and mix well until smooth. In a frying pan with a small amount of oil, so that the mixture does not stick, we will add the mixture in small quantities. We will turn the pancake over when bubbles begin to appear on one side. From this mixture we will get about 10-12 pancakes. We can accompany these pancakes with some chopped fruit and honey or agave syrup to sweeten.

Oatmeal pancakes: a basic healthy breakfast recipe.

Salmon toast

Ingredients:

• 1 or 2 slices of bread

• Ricotta or fresh cheese

• Smoked salmon

• Half an avocado

Development:

This recipe is the simplest of all that we have offered. In a toaster or, if you don’t have one, toast the slices of bread in a frying pan. When ready, lay out the cheese or add it in slices, add the avocado, also broken, and salmon. This is a quick and easy option when we don’t know what to make for breakfast.

Chia pudding with fruits

Ingredients:

• 2 tablespoons chia seeds

• 250 ml milk or vegetable drink

• Honey

• Fruits and nuts to taste

Development:

Place two tablespoons of chia seeds with milk or vegetable drink and honey in a bowl. Mix everything well and let stand for an hour. Another option is to leave it overnight and prepare it the next morning. You can add fruits and nuts to this mixture during breakfast to taste.

Chia pudding with fruit is one of the great recommendations for breakfast or lunch.