What to eat for breakfast to lose weight effectively?

Principles when building an effective weight loss breakfast

Limit greasy foods for breakfast to lose weight

Greasy foods contain a lot of fat, leading to weight gain and obesity, which not only prevents you from losing weight but also causes bloating, stomach pain and weakens the intestinal microflora.

Limit salt intake

Salt is an indispensable spice in daily life. We often add salt to our bodies through food. However, regularly eating a lot of salt can increase the risk of high blood pressure, is bad for the kidneys and causes obesity.

Limit sugar and sweets

Pastries and sweet drinks are a favorite breakfast for many people. However, sugar will increase your risk of obesity and diabetes.

You can replace sugary drinks with detox drinks and fruit juices to cool your body.

Eat breakfast within 1 hour of waking up

We all know that people who eat breakfast regularly are less likely to be overweight, but it depends on when you eat breakfast. Ideally, you should eat breakfast within an hour of waking up. Breakfast helps maintain your circadian rhythm and boosts your metabolism. Moreover, breakfast almost provides you with energy to function all day.

Don't take in too many calories in the morning

Depending on your physical condition, weight loss goals and what you eat in the remaining meals, the amount of calories you should "take" for breakfast is how many. However, according to experts, you should only "take" from 300 - 500 calories in the morning. Low-calorie foods such as yogurt, fresh fruit, and bread are the perfect choice for your weight loss breakfast.

Dried seeds – foods that contain a lot of fiber, good for the body

Have at least 8 grams of fiber

The key to a diet is to eat foods that make you feel full for a long time to limit the amount of food you "take" into your body. Foods rich in fiber can do this wonderfully. According to nutrition experts, a breakfast with at least 8 grams of fiber is the ideal meal for a weight loss plan. You should choose fresh fruits and cereals for breakfast, because they are foods rich in fiber. A cup of fruit smoothie in the morning can provide you with 11.7 grams of fiber, which can provide the body with 8 grams of fiber or more.

Top 12 breakfast foods to help you lose weight

Nutritionists recommend having the following dishes for breakfast to help provide enough nutrition for the body, ensure a full stomach, enough energy to work, thereby limiting snack cravings and controlling food intake more effectively.

Breakfast food to help lose weight 1: Eggs

Weight Loss Breakfast 2: Greek Yogurt

Breakfast food to help lose weight 3: Coffee

Weight Loss Breakfast 4: Oatmeal

Breakfast food to help lose weight 5: Chia seeds

Breakfast dish to help lose weight 6: Berries (strawberries, blueberries...)

Breakfast dish to help lose weight 7: Nuts (almonds, walnuts, cashews...)

Breakfast food to help lose weight 8: Green tea

Breakfast for weight loss 9: Protein shake

Breakfast food to help lose weight 10: Fruit

Weight Loss Breakfast 11: Whole Wheat Toast

Breakfast food to help lose weight 12: Cottage cheese

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