To slim down effectively, it is better to take literally the saying "eat like a king in the morning, like a prince at noon and as a poor evening." Indeed, breakfast is the capital meal of the day. It allows your body to meet its nutrient needs after long hours of fasting.
According to a study on whether or not to eat breakfast, it seems that this meal is of key importance. The researchers admit that those who eat breakfast in the morning are more vigilant and more productive throughout the day. To do this, the breakfast must be qualitative and consistent.
Remember that an ideal breakfast consists of:
- A portion of starchy foods: oatmeal or wholemeal bread / rye / oatmeal, etc.
- A source of protein: eggs / turkey ham / Ricotta / Greek style yogurt, etc.
- A fruit: kiwi, orange, grapefruit, lemon, etc.
- A drink without sugar: coffee / green tea, etc.
Here are the 5 foods you need to incorporate into your breakfast to slim down in the long run:
1. Organic eggs
Eggs are extremely rich in protein, antioxidants, vitamin D and choline, while remaining very low in calories. Thus the consumption of proteins leads to a feeling of prolonged satiety. According to a study, it was agreed that dietary protein significantly reduced the feeling of hunger throughout the day and reduced dietary intake later. Eggs also regulate blood sugar to fight against cravings for sugar.
Typical example of breakfast with eggs:
- Lemon pressed in water (to be drunk preferably on an empty stomach)
- 40 grams of wholemeal bread
- 1 egg
- 1 Greek yogurt
- Tea or coffee without sugar
2. Organic peanut butter
It may seem unlikely, and yet peanut butter, as good and fat as it is, can help you lose weight!
A source of protein, peanut butter behaves unsaturated and mono-saturated fats, similar to those found in olive oil. It is rich in potassium. According to one study, peanut butter is also rich in fiber which, combined with protein, is an irreversible slimming ally as both components increase satiety. It also contains antioxidants, vitamins and minerals that protect the body against free radicals. Narcotics can, despite their caloric content, help slim down because they lead to a feeling of prolonged satiety while reducing the bad blood cholesterol. Of course, to enjoy its benefits, it will consume it in moderation!
Typical example of peanut butter breakfast:
- 40 grams of rye bread
- 1 teaspoon of peanut butter
- 1 orange
- 1 Greek yogurt
- Tea or coffee without sugar
3. Blueberries
Blueberries are very low in calories. their high content of antioxidants whose flavonoids can fight against the proliferation of free radicals and oxidative stress in the body. Also containing fiber, these berries help to reduce abdominal fat and boost basic metabolism resulting in increased caloric expenditure during this ingestion. Thus, according to a study, blueberries are rich in vitamins and containing anthocyanins and help maintain a regular blood glucose level curbing cravings for sugar.
Example of typical breakfast with blueberries:
- 40 grams of oatmeal
- A handful of almonds
- Some blueberries
- Coconut milk
- Tea or coffee without sugar
4. Rye bread
Rye bread is one of the least caloric breads. Very high in fiber this bread can increase the bolus in the body and promote satiety for several hours. It is very recommended for people wanting to lose weight. The process of digestion of rye bread by the body leads to a very significant caloric expenditure. According to one study, the consumption of rye bread resulted in a significant increase in the rate of satiety. It has also contributed to a reduction in food intake throughout the day.
Breakfast example with rye bread
- 40 grams of rye bread
- 1 hard-boiled egg
- 1 tablespoon Ricotta cheese spread
- An Apple
- Tea / Coffee without sugar
5. Grapefruit
Grapefruit is full of soluble fiber, flavonoids, limonoids and carotenoids. The fibers help to promote satiety while accelerating the intestinal transit improving the digestion process. Antioxidants protect the body from many diseases. According to one study, grapefruit consumption helps to improve insulin resistance and allows for weight loss as part of dieting.
Example of a typical breakfast with grapefruit:
- A wholemeal bread
- An egg
- 30 grams of Ricotta white cheese
- A grapefruit
- Coffee / Tea without sugar
Warnings
Grapefruit can interact with certain medications. It is advisable to talk to your doctor before eating.
Lemon is not recommended for burns and stomach ulcers.
