A habitual strategy for losing weight is to reduce the number of calories for breakfast, lunch and dinner, but it is much more effective and more pleasant in this sense to work a literate breakfast program with a concentration on certain foods and ingredients.
1. Increase the serving size Yes, on the one hand, the larger the serving size, the more calories. But on the other hand, in this case, experts note a more effective weight loss due to the regulation of metabolism.
2. Add the bran
Nutritionists call bran one of the key dietary products, because they contain an excessive amount of fiber. And it, in turn, removes toxins and toxins, improves intestinal motility and stabilizes the level of sugar in the blood.
3. Switch to protein
Chicken breast, steamed beef, tofu, cheese are all quality sources of protein, which should appear on your morning table as often as possible. After all, it’s not a secret that the protein perfectly satiates and, according to the results of the research, stimulates the production of a “satiety indicator” – peptide YY. In this study, participants who ate breakfast for a meal rich in protein, reported that they felt not hungry and less likely to have a snack before lunch.
4. Prepare the eggs
Omelette, fried or soft-boiled? Whichever recipe you choose, we have great news: recent studies have shown that eating 2 eggs in the morning helps to lose weight more effectively than with a complete lack of food for breakfast. The fact is that eggs are very rich in protein – as much as 5.5 grams in 1 piece. Namely, this component effectively removes excess fluid from the body and permanently satisfies hunger. Bonus: eggs also contain choline, which improves the function of the nervous and cardiovascular system.
5. Eat oatmeal
It may sound quite trite, but it’s better not to find a plate of warm classic oatmeal for breakfast. According to a recent study, people who eat a bowl of oatmeal for breakfast are less hungry and generally more satisfied with eating than those who eat the same amount of cereal flakes. For this, thanks to a satiating fiber, which stabilizes blood sugar levels and protects against insulin jumps provoking sudden bouts of hunger.
6. Do not Forget About Grapefruit
According to one study, eating half a grapefruit before each meal, you quickly lose weight. This effect is achieved due to the fat burning properties of grapefruit useful substances, as well as their beneficial effects on blood sugar levels. For a well-balanced breakfast, combine grapefruit with foods rich in protein such as yogurt or eggs.