Breakfast ideal: 8 breakfasts to lose weight

E ' that's right: abreakfast done right helps you lose weight.

And it's no joke.

We all have heard that breakfast is the most important meal of the day but how many of us still eat it?

Me too, for a long time, l 'I skipped because I couldn't do it with the times.

Think how heavy it can be messing around early in the morning rather than not eating, staying in bed 10 minutes longer before going to work.

After doing someresearches, however, I came to the conclusion that it is quite obvious thatcola tion is important and necessary, especially if you are trying to live a healthier life.

That's why I set out to come up with a number of ideas for an ideal breakfast.

This complete list offers you so many healthy options that it won't lead you to always eat the usual things.

I have tried and tested all these recipe ideas also to prove to everyone that they are easy recipes.| ||128

Ma prima di saltare alle ricette voglio rendervi consapevoli del fatto che la colazione debba sempre essere fatta.

Benefits of breakfast

The idea behind breakfast is to literally break the fast.

Il tuo corpo è stato a riposo per diverse ore mentre hai dormito e il tuo metabolismo ha bisogno di un punto di partenza per svegliarsi e iniziare a lavorare.

If you skip breakfast, your body stays asleep.

This lack of fuel can lead to increased risks of coronary heart disease, high rates of obesity, diminished memory functioning, and carries an increased risk of type 2 diabetes, just to name a few disadvantages.

In the first place, if you don't eat breakfast, you run the risk of becoming hungry enough to be nervous.

Urban Dictionary translates that feeling of hunger that one has in the morning as a sense of frustration that makes one terribly tense.

Nutritionally speaking, low blood sugar levels and fa cause me to become easily agitated and irritable.

My guess is that's not enough.

Besides, there is no way to live healthy without eating right.

Instead we will now look at the health benefits that come from eating breakfast every day.

Lower Body Mass Index

“Studies have found that even though people who skip breakfast eat slightly fewer calories during the day, they tend to have a higherbody mass index, or BMI“, according to Christy Tangney, a professor in the Department of Clinical Nutrition atRush Universityy.

Reduction of risk for type 2 diabetes

In a study conducted by | ||186The American Journal of Clinical Nutrition, “Women who ate breakfast fewer than six times a week were at higher risk of type 2 diabetes than women who consumed the first breakfast every day.”

Improved memory

According to a study by theUS National Library of Medicine, “L Evidence suggests that eating breakfast can improve cognitive function related to memory, testing and school attendance.

Weight Loss

Astudy done by Tel Aviv University separated women into two groups; the first group, or the "Big Breakfast Group," consumed up to 700 calories in the morning, about 500 calories at lunch, and 200 calories at dinner. The second group, the “Big dinner group,” reversed the calories so that breakfast would consist of only 200 calories.

The results were amazing.

After 12 weeks, “Women in the breakfast grouplost weight losing, on average, 10 pounds and 1 inch from their hips,” according toMedical News Today|| |207.

Breakfast reduces temptations

Skipping breakfast can also weaken your ability to fight cravings and temptations for high-fat, calorie food during the rest of the day.

Here is the logic behind this:

“Skipping breakfast makes high calorie food more attractive later in the day because our brain circuits may have triggered this research precisely for morning fasting.”, according to a study completed by Tony Goldstone of Imperial College London.

The next time you decide to skip a meal, remember that your body is about to feel hungrier and will gravitate towards high-calorie foods. Your body will crave more calories to compensate for those it should have eaten for breakfast.

Skipping breakfast is just a bad idea.

But I get the problem.| ||225

Chi ha tempo per fare colazione tutti i giorni?

So that's exactly why I've been racking my brains to find healthy and rather easy solutions for having healthy breakfasts.

Preparate la colazione la sera prima

By making breakfast the night before, you'll have one less thing to worry about in the morning. Now let's see the recipes.

1. Oatmeal

Have you ever tried oatmeal? I know very well that when you go to the supermarket it is easy to find the one with refined sugars inside. Well discard it, we need the healthy stuff here.

I know, I know, oatmeal isn't sweet, oatmeal isn't filling.

Sounds to me to hear from you.

But you put it to macerate in milk from the night before. Zero Cook.

All you have to do is mix equal parts oats and milk in a container and let it sit in the refrigerator overnight. It's that easy. If you use slightly larger pots it can also make a great snack during the day.

My favorite way to make overnight oats is to use about ½ cup of oats with ½ cup of milk.

Next, I'll add some healthy toppings to make it more exciting and less bland. My all time favorite topping is chia seeds. These bad boys are packed with omega-3 fatty acids, protein, fiber, antioxidants, and minerals in just a small spoonful.

If oatmeal never seems to fill you up, add semi di chia. The tiny seeds expand in the stomach, giving that feeling of feeling full for much longer.

To add flavor to my oatmeal, I add whatever I have on hand at the moment. Toppings like bananas, berries, almond butter, pure maple syrup, cinnamon, and even protein powder all work great. Be careful with the maple syrup as it has a ton of sugar in it.

2. Golden Milk

Thegolden milk is a drink belonging to the tradition that is around the discipline of yoga, considered particularly beneficial for protecting the bones and the joints. The main ingredients for its preparation consist of turmeric powder, almond oil, water and milk. Cow's milk can be replaced with vegetable milk. In order for the drink to be rich in calcium, it is advisable from this point of view to opt for sesame milk or almond milk.

3. Rusks and homemade jam

Colazione ideale: 3. Fette biscottate e marmellata fatta in casa

This alternative looks like a common breakfast but both elements are homemade. Rather than using industrial rusks, made with palm oil, we could take homemade bread and brown it in the oven, as well as be happy to spread the jam made by us with fruit and cane sugar. A beautiful thing, don't you think?

4. Quiche

Colazione ideale: 4. La quiche

These breakfast quiches, when done wisely, make great homemade alternatives.

Once I finish dinner the night before, I fill up a buttered pan with a mixture of:

4 eggs, lightly scrambled
300 grams of almond milk
A handful of vegetables
A sprinkling of low-fat cheese
My favorite veggies are spinach, mushrooms and tomatoes.

Once you've filled the pot, simply cook the quiche at 180 degrees for about 40 minutes.

=Let's face it, I definitely haven't I wasted so much time cooking them and above all I will also have some delicious snacks to keep for the days to come.

5. Greek yogurt with granola and berries

Colazione ideale: 5. Yogurt greco con muesli e bacche

My easiest recipe? Have a cup of Fage's 0% Greek yogurt with some fresh berries, honey, or granola chunks in a jar. According to Muscle for life, a cup of yogurt paired with fruit and granola is 120 calories for 23 grams of protein, which is pretty impressive.

C 'sa slight warning: go easy on the honey and granola, and choose your toppings wisely. Both products can be high in sugar and if you're not careful you can easily use more than one serving.

6. Smoothie

In the morning, all I have to do is add protein powder, ice, yogurt or milk to my blender and within 5 minutes I have a super healthy smoothie for breakfast!

La mia combinazione preferita è il frullato di mandorle e banane. Tritate una banana, aggiungere un cucchiaio di burro di mandorle, ¾ di tazza di yogurt greco, un cucchiaino di miele e un pizzico di cannella e congelatelo. Il giorno dopo potete combinarlo con del latte e con i famosi semi di chia che fanno volume e rendono sazi.

7. Apple cake and almond milk

Colazione ideale: 7. Torta di mele e latte di mandorle

Thehomemade apple cake is probably one of the most loved desserts, even by children and can easily replace the packaged snacks that do so much harm to our bodies. There are numerous recipes for apple pie, so much so that probably every family prepares it according to its own personal variation. The apple pie is also excellent in a vegan version by replacing the butter with vegetable butter and is perfect to accompany a glass of almond milk.

8. Vegan carrot and almond cake

Vegan carrot and almond cake is a nice healthy alternative for our breakfast.

Let's see the recipe:

Ingredients

150 g flour 0

100 g wholemeal flour

200 g finely chopped almonds

80 g brown sugar

30 ml corn oil

1 glass of orange and carrot juice

3 carrots

grated orange or lemon zest

half a sachet of cream of tartar baking powder

dark chocolate to taste

Procedure

Mince finely the almonds with a couple of tablespoons of sugar.

Mix the white flour with the wholemeal one.

Add the almonds, yeast, sugar and grated lemon zest.|| |345

Preparate il succo di carota e arancia, circa 300 ml.

Grate the carrots and at this point you can proceed with the preparation of the cake.

Put all the dry ingredients in a planetary mixer and gradually add the oil and the carrot and orange juice.

Mix well and then incorporate the carrots. As the last ingredient, insert the dark chocolate into small pieces, I used about 40 gr.

Grease and flour a 20/22 cm diameter cake tin, pour the mixture obtained which must be of a soft consistency and bake for about 40 minutes at 180 C°.

The surface of the cake will be wrinkled, you can decorate it with icing sugar if you like.

Did you like these alternative breakfast ideas? At the usual bar with cappuccino and croissant eaten in a hurry without love we can also take some time for ourselves which is what I have always told you. Taking time out, trying to slow down the frenetic pace of our lives, pampering ourselves, that's what a healthy life means to me, a life worth living. Plus all these ingredients are healthy and are perfect for our idea of ​​balanced diet that we have been looking for for some time.

And you?

Do you eat breakfast?

And if so, what do you eat?

One comment

  1. Apple pie is undoubtedly one of the most popular desserts for breakfast for young and old. Lately we have been using organic products and ancient wheat flour. The result is appreciable. The vegan version described here is a good alternative…to try.

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