A healthy diet breakfast for weight loss: recipes

Everyone who wants to effectively and comfortably lose weight without harm to health, experts advise not to skip a diet breakfast in the morning. It allows you to get maximum energy and charge a good mood for the whole day. If you eat light but satisfying meals within an hour after waking up, they will provide the body with the necessary vitamins and minerals, start metabolic processes, and help avoid overeating and the accumulation of excess weight.

On the contrary, ignoring the morning meal, most of those losing weight already by dinner complain of discomfort. It arises due to a lack of energy. A person may develop nervous irritation, lethargy, headaches, weakness and inability to concentrate on work or study due to excruciating hunger.

Why and how much to eat in the morning

After a long night's rest, each cell of the human body requires energy that comes from food. If in the morning due to lack of time, the girl refuses a diet breakfast, then the body has to get nutrients, destroying her own muscles. At the same time, most of the calories that will be eaten later are sent to the fat depot as unnecessary. Eating healthy low-calorie foods included in the morning menu gives you a chance to avoid the negative effects of morning hunger, which adversely affects metabolism. The nutrients included in their composition enrich the cells with energy in full and do not contribute to weight gain. Thanks to the morning intake of macro- and micronutrients, brain activity is activated, as it sends signals to organs, tissues and all systems about awakening and the beginning of a productive day.

The number of calories in a diet breakfast for weight loss should be about 30-40% of the daily volume. For example, if a girl, whose weight is in the range of 50-60 kg, needs 1,500 kcal per day to reduce body weight, then for breakfast she can eat foods and prepared meals with a total energy of not more than 450-600 kcal. If a man with an impressive body weight (100 kg and above), leading an active lifestyle, needs about 3000 kcal for weight loss, then the calorie content of a morning meal for him should be about 1000 kcal.

Healthy Breakfast Features

In order to guaranteed get rid of annoying kilograms, it is necessary to correctly compose the menu of the first meal. Gourmet meals, which take several hours to prepare, are not acceptable options for diet breakfasts. Recipes of the morning diet should be as simple as possible, and dishes should be tasty and healthy. In addition, for the first meal, it is better to choose a moderately satisfying diet, which contains a small amount of calories, but allows you to digest them slowly.

The main rules that should be followed when determining the appropriate recipes for a healthy breakfast for every day, nutritionists consider:

• The need for quick and easy cooking.
• A balanced inclusion in the morning diet of vital elements - proteins, fats, carbohydrates, vitamins and minerals. The amount of fat should be minimal;
• The moderate fat content of breakfast foods does not imply the rejection of slow carbohydrates.
• Food should be substantial enough, but not heavy.
• Preference is given exclusively to natural ingredients.

Thus, dietary breakfasts for a successful weight loss and maintaining good physical shape should be varied, balanced, tasty and healthy. Daily eating a meager portion of porridge cooked on water is beyond the power of even the most seasoned people. But oatmeal or millet can be cooked in non-skim milk, seasoning it with chopped pumpkin or apple in the form of mashed potatoes. Such a low-calorie dish will delight you with its taste of losing weight and give energy for several hours.

Popular morning slimming ingredients

Depending on individual preferences, ideal dishes in the morning should consist of various, but certainly natural products. A healthy dietary breakfast welcomes: cereals, cottage cheese and other dairy products, freshly squeezed juices, milk, eggs, herbs, vegetables, granola, cereals and fruits, as well as other healthy products.

A full morning meal is a great way to satisfy your hunger by getting a light feeling of fullness and a boost of energy. A wonderful breakfast for losing weight, experts consider assorted from:

• proteins;
• minimum amount of fat;
• a sufficient amount of complex carbohydrates;
• maximum fiber content.

One of the most important rules of nutritionists include the inclusion in the morning menu of simple purified water without gas, which you need to drink in the amount of 1-2 glasses half an hour before meals. There are no calories in the liquid, but it perfectly awakens the body and activates the metabolism. If desired, you can add a little honey and a slice of lemon to the water.

The basis of a proper breakfast and its preparation

As the main dish for the first meal, experts advise taking:

1. Porridge. The presence of slowly digested carbohydrates in them will give energy and saturate the cells of the body with the necessary trace elements. At the same time, semi-finished products - instant cereals should be excluded from the menu. During the production process, they are cleaned of fiber, which allows us to consider these products as sources of fast carbohydrates. In a diet breakfast for weight loss, you can not use peeled rice (only brown or brown) and semolina, but for a healthy morning meal, buckwheat and oatmeal are perfect. When preparing cereals, you can use natural milk (fat content not more than 2.5%), but it is forbidden to abuse butter and salt.
2. Eggs and dishes from them. This high protein product is considered ideal for a morning slimming meal. Slow absorption of egg protein helps to get rid of hunger for a long time and saturates with energy for several hours. For a morning meal, hard-boiled or soft-boiled eggs, poached eggs or scrambled eggs cooked without the use of oil are suitable.
   
   However, those who want to lose weight, it is better to take one whole egg and 2-3 protein for the dish, since each yolk is a source of 5 grams of fat and cholesterol.
3. Dairy and sour-milk (natural and non-fat) products - cottage cheese, kefir, fermented baked milk and yogurt are excellent suppliers of protein, minerals and vitamins. At the same time, sour-milk drinks stimulate the digestion process and contribute to the normalization of metabolism.
4. Lean meat. For preparing dietary dishes for breakfast, a whole piece of beef, veal, chicken or turkey is suitable. It can be boiled, stewed, baked, but not fried.
5. Bread for morning sandwiches should only be coarse, and instead of sausage and butter, curd paste or a slice of low-fat cheese (feta, feta cheese and other varieties) is suitable. The combination of protein fermented milk product and bread perfectly saturates the body and normalizes the digestive tract. However, in combination with such sandwiches, you need to eat a lot of fiber - lettuce or non-starchy vegetables (cabbage, cucumbers).
6. Smoothies or low-calorie smoothies. This is the best option for a delicious diet breakfast. Such drinks are prepared quickly, contain a maximum of vitamins and minerals. In addition, they allow you to use a variety of combinations of products: dairy and sour-milk assorted fruits, cereals, vegetables, herbs, cereals, nuts and other components. Cooking such dishes is a pleasure. To get natural homemade yogurt, you can add a jar of live purchased product that has not been thermally treated in one liter of milk warmed up to 30-40 degrees the night before in the evening. Then the container with the mixture is wrapped, providing fermentation of the contents. In the morning, you can add fruit or other useful ingredients to the finished yogurt, delighting yourself with a vitamin cocktail.

A classic drink that is good for a diet breakfast or any other meal is unsweetened green tea. Coffee without sugar and cream is allowed to drink in the morning with weight loss, but not more than 1-2 cups. Almond milk can be added to it, which contains only 30 kcal and twice as much calcium as in traditional.

Prohibited Products

Everyone who is often in a hurry to work, likes the quick preparation of cereals and mixes from industrial semi-finished products, sandwiches made from sausages, smoked meats and sausages, chocolate cereals and granola purchased in the store. Even if the name “dietary” is indicated on the packaging of such products, breakfast of them is not healthy and healthy. As a rule, they contain a small amount of vitamins and a large amount of simple carbohydrates, which provoke a quick surge in blood glucose levels. Then there is a sharp decline, which is accompanied by weakness and loss of performance. In addition, a quick snack with such products is fraught with overeating and slowing down the digestive process, it leads to increased fat deposition and weight gain. Subject to the morning diet and other meals, it is necessary to exclude:

• delicacies (smoked meats, pickles, dried fish and meat products, spicy dishes);
• semi-finished products;
• fatty and fried, chips and fast food;
• instant cereals, soups, mashed potatoes;
• cereals, cereals sold in stores;
• purchased juices in bags, carbonated drinks, artificial cocktails;
• flour and sweets.

It must be remembered that hidden salt and sugar in the form of preservatives, unnatural dyes and flavor enhancers (monosodium glutamate and others) are capable of stimulating appetite, but they cannot saturate the body and charge it with energy.

How to eat tasty and with pleasure

The human body, as Mother Nature intended, in the absence of breakfast, increases the synthesis of ghrelin. This “hunger hormone" in the future provokes the appearance of uncontrolled appetite, the development of improper eating behavior and the occurrence of obesity.

Delicious morning food, eaten with pleasure, inhibits the synthesis of this hormone, which prevents the onset of excruciating hunger. Based on the list of permissible and desirable components of diet breakfasts, the photo of which prompts you to start losing weight immediately, you can highlight many options for popular dishes:

• Oatmeal porridge in milk without sugar with pumpkin or apple.
• Cheesecakes low-calorie from cottage cheese.
• Egg omelet or a pair of soft-boiled eggs.
• Oatmeal cooked in milk or water, with a small slice of low-fat cheese.
• Microwave-baked apples with cottage cheese and honey.
• Apple casserole with cereal.
• Buckwheat porridge on the water with milk.
• Vegetable salad with boiled chicken breast.
• Steam cutlet with mixed vegetables.
• Fruit salad seasoned with natural yogurt.
• Useful sandwiches are based on bran, cereal or toast breads (buckwheat, rice, oat, mixed), which are perfectly suitable for the filling: tuna, fresh vegetables, slices of dietary meat, low-fat cheese, peanut butter, cottage cheese, hummus and greens.

Such combinations of healthy products help not only to reduce weight and regain harmony, but also to improve the state of health.

Healthy Diet Porridge for Breakfast

Morning meal is an ideal time to saturate the body with useful carbohydrates, the source of which are cereals.

Thanks to a wide range of cereals, you can diversify your diet, and the simplicity and speed of cooking many of them allows even super-busy people to do this in the morning:

• Hercules porridge. For 1 cup of cereal, 3 cups of boiling water is taken. Oatmeal is introduced in small portions, constantly stirring so that the dish does not burn. At minimum heat it is boiled for 5-15 minutes. Time depends on the grinding: the coarser the flakes, the longer they need to cook. Hercules porridge can also be cooked in the microwave, pour 1 cup cereal with 2.5 cups of boiling water. After 10 minutes of cooking under the lid, it is removed and steam is allowed to go out, boiling porridge for several minutes, then cover the dish for 5 minutes, leaving a gap for the release of steam. No less tender and friable is obtained oatmeal in a slow cooker: take 2-2.5 cups of boiling water for 1 cup of hercules or combine water with milk. There are recommendations to lubricate the appliance bowl with oil so that the milk does not run away or the porridge does not burn. However, experienced housewives say that such troubles almost never happen. Having mixed the flakes and a little salt, the multicooker is plugged into the outlet, closed with a lid and set to “Porridge” mode. After 15 minutes, the diet dish will be ready, but before that it is forbidden to open and stir, otherwise the temperature regime will be lost. Serve delicious delicate porridge by decorating it with berries, slices of fresh fruit in the summer or dried fruit in the winter. A banana and an apple are ideal for oatmeal, which you can eat for a long time after breakfast.
• Buckwheat porridge has rightfully earned the glory of an excellent dietary breakfast dish. Buckwheat recipes suggest boiling it or steaming in a thermos in the evening, cook on the stove or in a slow cooker. Loose porridge can be boiled in water or milk. When preparing buckwheat on water, you can also fill it with milk before serving or combine with fresh chopped vegetables (without frying).

In a slow cooker, barley, wheat, corn and other cereals are prepared in the same way as buckwheat: one glass of cereal is poured into a bowl with 2 glasses of water and the appliance is left in the “Porridge” mode for 50 minutes. Before serving, those who lose weight can fill the prepared dishes with milk (if cooked on water) or sprinkle with nuts and berries.

Morning menu for men

A healthy breakfast for the stronger sex is different from the female:

• serving size, since men need more calories than women;
• slightly increased volume of fatty components in dishes.

For example, the famous dietitian Alexei Vladimirovich Kovalkov allows breakfast for men who have an active lifestyle, scrambled eggs or lamb steak. However, for better digestion of such a satisfying meal, it is necessary to provide the body with fiber, including a large number of non-starchy vegetables (cabbage, cucumbers, lettuce). At the same time, the maximum amount of bread should be reduced. On the contrary, it is better for people of mental labor to adhere to a healthy diet, using universal recipes for diet breakfast for weight loss, differing only in serving size and calorie content:

• Diet omelet for breakfast ensures the saturation of the body with protein for a successful set of muscle mass, provides energy for effective training. In combination with a portion of oatmeal porridge, in which you can add a banana or apple and honey, as well as a cup of your favorite coffee, an omelet is perfect for increasing the productivity of classes in the gym.
• Boiled chicken breast with vegetable salad and fresh citrus.
• A piece of baked fish, liver or cutlet, steamed, with a portion of buckwheat, ripe fruit and tea or coffee without added sugar and cream.
• Omelet from one whole egg and three proteins or in boiled form with 3 slices of whole grain bread, two slices of low-fat cheese (feta cheese or feta) and tea with a slice of lemon.

Low-calorie and nutritious meals are easy to prepare in the morning to lose weight and play sports productively.

Universal morning dish - omelet

Omelet with vegetables is prepared from two eggs and 50 ml of low fat milk. To reduce the calorie content of a dish, girls can take one and a couple of proteins instead of 2 eggs. After mixing the main ingredients - eggs with milk, beat them with a whisk until foam forms. They heat the baking sheet, grease it with olive oil and pour the egg-milk mixture, having previously slightly added it.

Cut any vegetables to taste (pepper - in straws or small squares, tomatoes - in slices or cubes, as well as zucchini, carrots, zucchini, eggplant, mushrooms, Brussels sprouts, broccoli, leeks). Then put the assorted on a baking sheet and mix everything. Sent in a preheated oven, after 5-7 minutes, sprinkled with chopped herbs (parsley, dill) and served on the table. If men need to get a more satisfying dish, then you can add pieces of boiled meat to the vegetables in the omelet.

Quick Diet Slimming Breakfast: Sugar-Free Cheesecake Recipes

This dessert is perfect for adults and children. Most people like it for its ease of preparation, low calorie content and great taste. In addition, the presence of a banana in the dish and various additional components (honey, stevia, coconut flakes with dark chocolate) makes even the sweet tooth happy. For cheesecakes you will need:

• One pack of soft cottage cheese with low fat content (180 g).
• Two ripe bananas.
• Oat flour (4 tbsp. L), which can be obtained from hercules flakes, grinding them in a blender.
• Chicken eggs - 3 pieces of category S-2 or 2 pieces of categories S-1, S-0.

Put the cottage cheese, eggs and bananas in a container and mix using an immersion blender. Pour oatmeal gradually into the resulting liquid mass, stirring the mass with a blender so that no lumps form. Due to the soft cottage cheese, the consistency of cheesecakes is very tender. In a non-stick pan, breakfast can be prepared without surface treatment, on other dishes - you need to lightly grease it with vegetable oil.

Before serving, dessert is laid out on the edge of the plate, and various fruits are cut into slices in the middle. Cheesecakes can be poured with liquid honey or sprinkled with coconut flakes mixed with grated chocolate. This recipe is good in that you can vary any fruit in it instead of bananas, use a variety of sauces for watering the dessert and powder for decoration.

Tips from experienced ...

Everyone who has a productive working day in the morning needs a varied diet, which consists of healthy products and helps to successfully fight extra pounds. A dietary breakfast is able to give a person a chance to maintain a positive charge for several hours. Recipes with photos convince anyone that a morning meal can be not only tasty, but also aesthetically pleasing.

Decorating dishes with herbs and berries, using low-calorie sauces, you can daily receive a variety of culinary masterpieces. Dressings - kefir mustard, lemon-honey, yogurt with herbs or mashed vegetables - practically turn plain and quickly prepared salads into magical dishes. They not only save time, since they can be prepared in the evening and stored in the refrigerator in a hermetically sealed container until the morning, but they also insist, acquiring a unique taste and aroma. Losing weight with their help is easy and pleasant. If you look at the pictures of people who prefer to eat dietary breakfast in the morning, you can see that in general they work and give good results.