Breakfast is one of the most important meals of the day and requires special attention during a diet. In this article, we will introduce a breakfast that keeps you healthy while exerting a weight loss effect.
It is no exaggeration to say that breakfast, which provides the energy needed to awaken our body, is the most important meal of the day.
Did you know that breakfast is important , but that some breakfasts can help you lose weight? The combination of foods you eat for breakfast is the key to increasing your weight loss.
Ideally, you should have 25% to 35% of the calories you burn during the day for breakfast. Although there are individual differences depending on the amount of exercise, if a general adult consumes about 2000 calories a day, the ideal breakfast is about 400 to 450 calories.
A study conducted at the University of Missouri in the United States found that eating a good breakfast increases ghrelin hormones and increases the amount of chemicals in the brain that have the effect of giving a feeling of fullness, thus suppressing subsequent overeating. I understand.
In other words, eating a healthy and balanced breakfast not only helps maintain good health but also helps maintain your ideal weight. However, it doesn’t matter what you eat, it’s important to always eat nutritious and healthy foods.
Recommended breakfast with weight loss effect
The following nutrients are essential for a weight-loss breakfast :
- Healthy fat 0 ~ 15g
- Dietary fiber 25g
- Protein 13-20g
Experts also recommend that breakfast requires vitamins, minerals, and certain carbohydrates. Here are five recommended foods for breakfast based on these recommendations.
Eating oatmeal as your first meal in the morning is very healthy and is very effective in maintaining and improving your ideal shape.
Oatmeal, a low-calorie cereal, is rich in B vitamins, minerals, and unsaturated fats, providing the energy our bodies need to maintain physical and mental health and vitality throughout the day. It will be the driving force.
In addition, 25% of oatmeal is composed of proteins that are essential for muscle formation, and supplies the body with dietary fiber that lowers cholesterol levels and gives a feeling of fullness.
In addition, it has a cleansing effect that eliminates toxins in the intestines and lipids in the arteries to the outside of the body while lowering blood sugar levels and keeping them normal.
Eggs are rich in vitamins, minerals, and proteins, so they provide a lot of energy to your body while maintaining a feeling of fullness to prevent excessive hunger.
Eggs, essential for a balanced and healthy breakfast, improve weight loss while maintaining muscle mass.
In addition, eggs contain a nutrient called choline, which stimulates brain activity and improves cardiovascular function, so the University of Eastern Finland introduced it as “one of the foods that have the effect of preventing Alzheimer’s disease.” did.
The first of the day, that is drinking coffee in the morning and, memory, mood, and such concentration is improved, it brings a lot of effect on the function of the brain.
Due to the effect of caffeine contained in a large amount, it promotes the nervous system function that works to reduce body adipose tissue, so it is considered to be an effective drink for weight loss. Please keep an appropriate amount and use it effectively.
Green tea, which is also popular as a low-calorie drink, is ideal to drink at breakfast.
Green tea contains epigallocatechin gallate, an antioxidant that protects the heart, promotes metabolism, and burns fat.
A paper published in the European Nutrition Journal found that people who drink more than two cups of green tea a day have less body fat and abdominal fat.
Dried fruits are antioxidants rich in minerals, healthy lipids, proteins, and dietary fiber that provide energy while maintaining normal cholesterol levels in the blood.
The effect of dried fruit is to satisfy the feeling of hunger, but since it is a high-calorie food, takes about 15 to 20 g a day.