The right breakfast to normalize weight

Breakfast No. 1: His Majesty Oatmeal

The top option for the first meal is oatmeal. The site already has a classic recipe for oatmeal pancakes for breakfast, in the same collection I will share a slightly modified one. It is more tender and lush. But it’s just as versatile – you can put any filling! Even avocado with red fish, or banana with chocolate.

Attention! I give the calorie content of the pancake without the filling!

Nutritional value per 100 g:

1. Calories: 163
2. Proteins: 8,8
3. Fats 6,1
4. Carbohydrates: 18,1

Ingredients:

• 40 g oat flour
• 1 egg
• low-fat kefir - 4 tbsp.
• baking powder - ⅓ tsp.
• salt - a pinch
• sweetener to taste if you are planning a sweet filling.

How to cook:

1. We simply put all products without baking powder into a blender and beat. Let it sit for 15 minutes.
2. Then add baking powder, mix and pour into a heated frying pan with a non-stick coating. If you don't have one, take a regular one. You can grease it a little with oil.
3. Cook over medium heat, covering with a lid. Turn over to the other side, cook for another 2 minutes, add the filling and serve. If the filling contains cheese, then cover with a lid for a minute or two so that it melts appetizingly.

Why is breakfast so important?

Even in the last century, experts noted that the human body is designed in such a way that food that was eaten before 8 o’clock in the morning is extremely absorbed. It has been established that a person who eats breakfast regularly at the same time has a much more intense metabolism than those people who neglect a healthy breakfast of proper nutrition.

Thus, when consuming an identical amount of calories, the breakfast-eating category of people maintains normal body weight. If you want, you can even lose weight this way. On the contrary, those who neglect breakfast can easily gain several kilograms. In addition, their memory becomes worse and their blood sugar levels decrease.

To summarize, we can highlight that different breakfast options with proper nutrition for weight loss have such advantages as:

• Improve metabolism;
• Normalize emotional mood throughout the day;
• Help stabilize body weight and even reduce it;
• Increase attentiveness;
• They are considered an essential part of a healthy and proper diet.

This effect is due to the fact that when the body awakens in the morning, a significant part of the energy has already been spent. For this reason, the brain urgently requires glycogen, which is considered fuel and energy for it. Immediately after a night's sleep, food provides the strongest impetus to speed up metabolism to supply the body with energy.

PP breakfast No. 2: no less tasty riceblin

Stuffed rice pancake is the “younger brother” of oatmeal pancake. Rice can be prepared in the same way as oatmeal, but in this article I will give my favorite option - sweet banana. There was a period when this riceblin was my breakfast for almost a week, it was so delicious!

KBZHU per 100 g: 130.2/7.6/3.6/20.2 Whole serving - 364 kcal

What you need for 1 serving (one serving contains 365 kcal):

• 1 large banana
• 1 egg
• 2 tbsp. l with a heap of rice flour
• 2 tbsp. milk
• 50 g cottage cheese
• sakhzam (I have Fitparad No. 7) - 2 measuring spoons
• salt - a pinch
• baking powder - ⅓ tsp.

Step-by-step preparation:

1. Beat half a banana, egg, milk, flour, salt, sahzam in a blender. The dough should rest for 15 minutes.
2. Next, add baking powder, mix and pour everything into the pan. The smell will be amazing if you grease the pan with a small piece of coconut oil!
3. Fry the pancake covered over medium heat for 3-4 minutes, turn over and cook for another couple of minutes.
4. Place on a plate and cut the remaining half of the banana into slices. You can top it with some pp sauce. In my photo I have a custard made from baked milk.
5. Let's make tea or coffee and have breakfast!

My dietary breakfast No. 3: PP-lavash roll for breakfast

Thin Armenian pita breads are quite suitable for pp-breakfasts, although it is better to bake them yourself from whole grain flour. They wrap everything in pita bread - from fruits and berries to meat with salad. But I won’t describe pp-shawarma; there are already options for preparing it on the website. I will share with you a dietary recipe for those with a sweet tooth - sweet berry and curd.

KBZHU per 100 g: 133/8/1.7/20.9 Whole serving - 256 kcal

Ingredients (1 serving):

• thin Armenian lavash - 80 g
• cottage cheese - 60 g
• blueberries or any other berries - a small handful
• Fitparad No. 7 or any other sakhzam to taste
• oil (coconut oil is tastier, but you can use any oil) - 5 g

How to do:

1. Cut the pita bread into 2-3 rectangles.
2. Spread the cottage cheese and berries over a third of the surface of the lavash. Sprinkle with sakhzam and roll up.
3. Fry in a frying pan greased with oil on both sides.

What not to eat for breakfast

Many do not follow the advice of nutritionists or reliable medical articles, but are guided by advertising videos as instructions for being slim. Full "not the best breakfast" rating:

1. Yogurts. Bright jars and bottles on store shelves have long become a great example of the right breakfast for many girls and women who are losing weight. By eating three hundred grams of a pleasant dessert, girls think that they are helping their body. But this is far from true! In fact, sweet yogurt is not recognized as a dietary food. This unusual dessert contains dyes, sugar and substances that masquerade as “real fruit.” This is why you can't have yogurt for breakfast.
2. Muesli. Oatmeal is beneficial, but muesli, a huge part of which is candied fruit, does not bring positive aspects. Within a few hours after breakfast you will want to eat again.
3. Dry foods. Corn and wheat pillows taste good, even if you pour them with milk or eat them dry. The problem with breakfast cereals is that they are simple sweets that will leave you wanting something else.

More on the topic >> What is the essence of proper nutrition and how to lose weight with it

Breakfast option No. 4: milk porridge with dried fruits

Milk porridge is a great start to the day, not only for kids in kindergarten; proper nutrition is very good for such food in the morning. If the porridge is not flavored with a kilogram of butter and sugar, then it has a lot of benefits! Slow carbohydrates that fill you up for a long time, protein that our muscles need after a night out, and great taste if prepared correctly. There are thousands of porridge recipes, but I’ll tell you how to quickly and easily cook milk couscous. The secret is the microwave.

KBJU per 100 g: 91.1/3/2/15.3 Whole serving - 282.4 kcal

Ingredients for 1 serving:

• 150 ml milk
• 100 ml water
• 40 g couscous
• a pinch of salt
• 20 g raisins
• sahzam - optional, sweet or without it

How to do:

1. In a microwave-safe deep dish, mix all the products and set for 3 minutes at the highest power. Stop a couple of times to stir.
2. Then we turn it on for another minute, but make sure that the milk does not “run away”. Mix again at the end, cover with some saucer and let it brew for 7-10 minutes. You can make coffee at this time. Ready!

The right breakfast for those losing weight

For breakfast, you can eat porridge, advises Tatyana Alekseevna, best of all, buckwheat, for example, with milk. Buckwheat contains a lot of protein of plant origin, while milk contains a lot of protein of animal origin.

You can cook pearl barley. You can also cook oatmeal porridge in water, but this is worse. When losing weight, you need to eat porridge made from whole grains, and the rolled oats that are sold in our stores are already processed, which means they have a high glycemic index. Try to choose coarse, coated cereals; they have a lower glycemic index than ground and peeled ones.

You can add a drop of oil to the porridge. Remember that even when losing weight, it is wrong to completely deprive yourself of oil and fats, because fat-soluble vitamins are absorbed with fats.

And most importantly, with fats we get essential polyunsaturated fatty acids, which are not synthesized in our body and must come from food. If we completely remove fats from the diet, this will lead to disruption of various types of metabolism. Cosmetically, this can manifest itself as dry skin. Therefore, a teaspoon of extra virgin olive oil will not hurt.

You can also eat a traditional omelette for breakfast, but with vegetables, not bacon. You can drink coffee and tea, most importantly without sugar.

In fifth place is oatmeal (with poppy seeds, bananas and chocolate)

I thought not to write about this porridge, it has already been described so much, and there are recipes on the site. But recently I was putting together a personalized menu for a vegetarian girl and realized that there was no such recipe on the website yet. In general, this oatmeal is a godsend for those who not only do not eat meat, fish and eggs, but also do not consume dairy products!

KBZHU per 100 g: 96.8/2.7/4.1/12.3 Whole serving - 368 kcal

Ingredients for one person:

• long-cooked oat flakes - 40 g
• poppy seeds - 20 g (can be replaced with any nuts)
• banana - half a large one or 1 small one
• dark chocolate – 10 g
• water - glass
• salt - a pinch

Step-by-step description of preparation:

1. Pour poppy seeds, flakes and salt into the water. Place on the fire, bring to a boil and cook for 7-10 minutes, stirring. If you use nuts instead of poppy seeds, you don’t need to cook them, just let them sit.
2. Cover with a lid and let it sit for a while.
3. Now add chocolate. Stir until the chocolate melts.
4. Add a banana mashed with a fork to the porridge and you can have breakfast!

Breakfast No. 6: toast and sandwiches

It is generally accepted that sandwiches are definitely not a great breakfast. But anyone who has been into proper nutrition for a long time knows that there are not only proper sandwiches, there are even diet burgers! My favorite option for a morning meal is with red salted fish. This can be toast on bread or sandwiches with whole grain bread. Equally tasty, satisfying and quite delicious!

KBZHU per 100 g: 205.4/10.4/11.1/16.7 Whole serving - 390 kcal

Products for one:

• healthy bread - 80 g or grain bread 3-4 pcs.
• salted red fish (fillet) – 60
• avocado - 50 g or 15 g butter

I won’t even describe the preparation, it’s so simple - bread, butter (avocado) and fish. To all this, tea/coffee without sugar and you're done!

Delicious pp-breakfast No. 7: protein salad with avocado

Avocado is not only suitable for toasts and sandwiches; salads with avocado are no less tasty. Try making yourself a light avocado salad with cottage cheese and tuna in the morning. In general, 99% of my breakfasts are a combination of carbohydrates, proteins and a little fat. But sometimes I want a protein breakfast, so I make this salad. Of the entire selection, this is the lowest calorie option!

KBZHU per 100 g: 78.6/8.9/3.6/2.9 Whole serving - 251.5 kcal

What you need for 1 serving:

• avocado – 40 g
• canned tuna without oil - 80 g
• salad - 50 g
• cottage cheese - 40 g
• cucumber - one medium
• onion - a quarter of red salad
• olives - 5-6 pcs.
• salt - to taste
• lemon, basil, ground pepper - optional.

How to do:

1. The onion (already chopped) must be marinated in lemon juice or doused with boiling water, and then we proceed to “assembling” the salad.
2. Tear lettuce leaves onto a plate and chop avocado and cucumber
3. Add tuna (mash with a fork), olives, onions and cottage cheese.
4. Pour juice from a jar of tuna over everything, add a little lemon, salt, and basil on top. You can enjoy it!

Protein breakfasts for weight loss

Skipping the first meal of the day is a big mistake. Eating a balanced breakfast is essential to improve your energy levels and concentration, kick-start your metabolism, and successfully control your diet throughout the day. Read also: Protein is important for weight loss and is an excellent choice for breakfast, according to a new study from the University of Missouri School of Medicine.

The researchers found that people who consumed a breakfast containing 35 grams of protein felt less hungry and ate less throughout the day. In addition, they stored less fat over 12 weeks compared to those volunteers who consumed 13 grams of protein for breakfast. So why does protein help you lose weight? Protein is one of the most nutritious nutrients, which, moreover, requires additional work from the body.

Option No. 8: pp-omelet with vegetables

In general, any pp-omelet is quite suitable for a morning meal - even Japanese, even steamed protein, even the famous poulard. There are a lot of them on the site, but there is no classic one with milk. Now will be!

KBZHU per 100 g: 132.2/7.9/10.2/2.5 Whole serving - 304 kcal

Products for 1 serving:

• 2 eggs
• 100 ml milk
• butter - 10 g
• salt - a pinch

Let's prepare it like this:

1. Beat eggs, salt and milk with a fork.
2. Heat the frying pan, lay it out and let the butter melt, pour in the omelette mixture.
3. Cook uncovered over medium heat until set. For the omelette - 200 g of vegetables.

Healthy breakfast idea No. 9: egg dishes

Not just omelettes - you can make a lot of wonderful things out of eggs for a diet breakfast. On the website, egg recipes for breakfasts for losing weight are very popular. The easiest way to make eggs for breakfast is to hard boil them. In the morning, 2-3 eggs with a salad or unsweetened oatmeal is quite suitable. Or you can grate it and wrap it in pita bread together with the cheese, heat it in the microwave - you’ll get an excellent lazy pp-shawarma. Plain scrambled eggs are also good, especially if you make them with a handful of vegetables or mushrooms. But now I’ll teach you how to make such beautiful sandwiches with poached eggs.

KBJU per 100 g: 207/11.3/11.5/15.2

The entire serving is 269.5 kcal (1 sandwich, as in the photo. Contains bread, avocado, egg and Parmesan)

In general, poached eggs are a real trend! even such a thing as food porn - when ordinary food is made so appetizing that you really want it. So in food porn, eggs with a runny yolk are the main “actors”.

The method for preparing such eggs can be written in words, but I will give you a video with detailed instructions - it will be clearer. Here is the video recipe:

By the way, about coffee

Coffee is a stomach-irritating drink. Nutritionists do not recommend drinking it for breakfast, when the stomach is empty and most vulnerable. The belief in the special awakening qualities of coffee has long lost all foundation. Black tea has the same tonic properties, but without such a harmful effect on an empty stomach.

Breakfast for the stomach is the beginning of the day, soft, satisfying and light. The most common porridges, egg dishes, boiled fish or meat - protein will set the tone for the whole day. Honey, nuts, natural marshmallows, watermelon or berries - such sweets will not create problems for the stomach.

What breakfast is most often on your table?