To start your day well, there's nothing like a good breakfast to stock up on energy. But we still need to choose the right foods that bring us the nutrients our bodies need to function well, but that can also boost our metabolism and thus boost weight loss. Here are the foods to be included without waiting in your breakfast to lose unwanted pounds quickly and efficiently.
Since our childhood, we have been taught the importance of having breakfast. This meal is even considered the most important of the day, because it allows to break the fast after a long night of sleep. The breakfast serves as fuel in the morning to start the day well and to recover energy. But although these facts are known and endorsed by nutritionists, many people tend to skip this meal.
Error ! Starting your day with an empty stomach, rhymes with very low energy levels, which will therefore affect productivity.
In addition, breakfast can also be a very good slimming ally, provided you choose the right foods! Indeed, eating a healthy and full meal in the morning, will help to avoid cravings and increase the feeling of satiety to hold until the next meal.
What kind of food prefer for breakfast?
To enjoy the slimming virtues of breakfast, favor foods high in protein, fiber but also in good fats.
The proteins :
Protein is essential for a balanced diet. Amino acid compounds, which are important for the proper functioning of the body, proteins have a powerful satiating effect and can help reduce cravings for sugar. More difficult to assimilate, proteins require more energy to the body, and therefore more calorie expenditure. These substances are therefore perfect for losing weight.
Among the foods richest in protein, there are fish, tofu, eggs, chicken, legumes ...
The good fats:
Long accused of being the main cause of weight gain, the fats however can not all be put in the same basket.
It is important to distinguish bad fats from good (monounsaturated and polyunsaturated), which regulate blood cholesterol, preserve heart health and provide energy. The good fats are also very useful for losing weight, because they allow to stabilize the glucose level after meals and offers a longer satiety.
Some food sources of good fats: oily fish (salmon, mackerel, sardines ...), nuts, seeds, avocado, olive oil ...
Fruits and vegetables :
Fruits and vegetables concentrate large quantities of vitamins, minerals, trace elements and antioxidants that are essential for the proper functioning of the body and boost the metabolism. They are also a very good source of dietary fiber, which helps to facilitate transit and provide a more sustainable feeling of satiety, thus preventing nibbling.
Ideas for a healthy and balanced breakfast:
Recipe ° 1: Poached egg toast and avocado
- Fill a pot of water and place it on the fire, meanwhile, crush an avocado in a bowl then spread it on two toast of whole bread
- Once the water boils, make a rotating motion with a spoon, then break two eggs and pour them one after another into the water.
- Let cook for 3 to 4 minutes, then remove with a skimmer
- Place your eggs on the avocado toast and sprinkle them with a little salt, pepper and chilli flakes, if you like spicy food.
Recipe ° 2: Protein Pancake:
In a bowl, pour a cup of oatmeal, then add an egg, a small glass of almond milk, a pinch of salt, a few drops of vanilla extract and a teaspoon of stevia
- Mix with a whisk, to obtain a consistant and homogeneous paste
- Heat a non-stick skillet and add ¼ teaspoon of coconut oil
- Pour a ladle of the preparation and once small bubbles appear on the surface, turn over and cook for a few more minutes
- Continue until the dough is depleted
Serve with a teaspoon of honey, fruit cut into pieces (strawberries, bananas, kiwi ...) and a handful of nuts.