As is known, the breakfast - the best friend losing weight, so now parse what products need to be sure to include in your diet the morning, if you intend to lose weight or keep the weight that you like.
Breakfast should be within an hour after waking up - between 7 and 10 am. The breakfast menu should be balanced, with plenty of protein, fat and carbohydrates. The norm of calories for normal breakfast - from 300 to 400. Moreover, if you are in the room or if you are serious physical activity, desired range - 350-400 calories.
And most importantly - never skip breakfast, even if in a hurry. Otherwise there is a risk to eat too much at lunch and dinner.
1. Sour milk products - healthy breakfast
If you sit on a super-strict diet, that is a pretty big risk eventually get a violation of the microflora. This can lead to indigestion and digestive problems. To eliminate bacteria overgrowth during the diet, be sure to include in your diet dairy products that contain lactobacilli. For example, the yogurt.
In addition, these products are rich in calcium, which is involved in bone structure. Therefore, if you are more active and exercise, then you definitely should not write off. If you do not have yogurt to taste, source of calcium may be other dairy products (for example, low-fat cottage cheese or yogurt). Important remark: Avoid yogurts with additives, it is better to stay in the unsweetened yogurt without fillers and add just before eating what you like - a handful of nuts, pieces of fruit, berries, and whole grain cereals.
What is so good raspberries for breakfast? A small cup of these berries will give the body as much as 8 grams of fiber. Recent research Journal of Nutrition has proven that fiber intake has a positive effect on weight loss and maintenance, as long fiber does not give you hungry. Experts have proven that regularly consuming 8 grams of fiber for every 1000 calories you lose an average of 2 kg of excess weight.
3. Eggs for breakfast to lose weight
The egg contains a useful protein, which together with other nutrients allows you to keep longer feeling of satiety. American study has proven that people who prefer egg for breakfast, could eventually lose almost twice as much excess weight than those who are accustomed to eating breakfast toast. In addition, the egg - it is one of the most nutritious foods in the world: one whole egg contains 77 calories, 5 grams fat and 6 grams protein useful with nine amino acids. Also in eggs it contains iron, phosphorus, selenium, vitamins A, B12 B2 and B5. But from the eggs should be abandoned: sunflower oil - not the best friend losing weight. It is better to cook a hard boiled egg or cook a poached egg.
A cocktail of fresh fruit suitable for those who are not experiencing severe hunger in the morning. Add to smoothies can be almost all fruits are not limited to, but should take into account that not all of them are "friends" with each other, so it is best to find a couple of recipes that appeal to you heart. If you are using in the preparation of milk smoothie, we recommend to stay on milk with low fat content. If your area is already sold fresh berries, it is better to use them.
5. breakfast of whole grain crops of useful SLIMMING
Wholegrain culture may well be the basis of a balanced diet. Firstly, it is a source of fiber, which is losing weight all just need to include in your diet - it allows for longer do not feel hunger, and also helps to cleanse the body. Secondly, cereals - a source of complex carbohydrates, which are particularly useful if you have to for a day exercise.
For the body complex carbohydrates - it is a vital source of energy, so if you do not want to fall on a treadmill in a hungry fainting, you should not avoid carbohydrates.