Everyone knows that breakfast is one of the most important meals, and breakfast diet not only affects the energy in the morning, but also plays an important role in losing weight. For friends who need to lose weight, it is very important to control their diet reasonably, including breakfast. So what are the breakfast weight loss recipes? What to eat in the morning is good for losing weight?

1, breakfast diet

1, a bowl of soybean milk for breakfast, two slices of whole wheat bread and an egg. Chinese food: Sufu water spinach, preserved eggs mixed with tofu, mung bean sprouts cooked with vinegar, and half a bowl of rice. For dinner, stir-fried fenugreek, fried melon with shrimp, cucumber mixed with yuba, a small bowl of red bean porridge

2, a bowl of red bean and rice porridge for breakfast, a refreshing piece of cake (cucumber, carrot and celery with boiled spiced peanuts), 1 longan or jujube, scrambled eggs with Chinese tomatoes, celery mixed with fungus, stir-fried oil wheat vegetables, half a bowl of rice, spinach and pig blood bean curd soup for dinner, and fried shredded potatoes.

3. For breakfast, bean curd with soy sauce, steamed egg soup, half a steamed bread, Chinese cold broccoli, steamed fish, diced green pepper and winter bamboo shoots, and half a bowl of rice. Dinner cold green bamboo shoots, Mapo tofu, hot and sour lotus root slices, a bowl of millet gruel

4, breakfast pumpkin medlar millet gruel, fried eggs, assorted pickles, braised beef in Chinese food, cold spinach, vegetable fried kale and half a steamed bread. For dinner, winter melon ribs soup, carrots, green peppers, shredded potatoes, and cold mashed tomatoes.

The above are four diet recipes I introduced to you. Friends in need can try them. Moreover, it takes perseverance to lose weight, so friends who need to lose weight should stick to it.

2. Correct and healthy diet

Never think that you can't eat meat when you lose weight. Eating meat is indispensable in a reliable diet. "Reducing fat = less starch+proper amount of protein+healthy oil+high fiber" is the correct healthy diet and the best way to lose weight.

① Eat less starch-but you have to eat it, and it is better to eat low-fat food

The human body uses sugar as its energy source. Even if you eat fat or protein, you have to convert it into sugar in your body before you can use it for productivity. If you don't eat carbohydrates (starch and sugar) and eat enough protein and fat, the human body will also turn protein and fat into sugar to maintain life.

Our human digestive system is optimized to absorb sugar, so the absorption efficiency of protein and fat is relatively low. Even if we eat more in a sugar-free state, the absorbed protein and fat are far from enough for our basic consumption every day, and the remaining calorie deficit depends on burning our own protein and fat. Therefore, reducing starch intake can effectively reduce fat.

"Atkins diet" advocates the diet without eating starch (carbohydrates), but the hunger will be very strong if the carbohydrate intake is kept low for a long time, and the excessive intake of protein fat caused by it will add extra burden to the kidneys and liver, so it usually needs the guidance and observation of professionals (doctors) to ensure that it will not harm health.

Therefore, for the sake of health, you still have to eat starch, and a small amount of starch in the diet menu is the first choice for health to maintain normal life activities.

Recommended healthy starch ingredients:

Whole grains, oatmeal, brown rice, sweet potatoes and other coarse grains represented by whole wheat bread.

Healthy starch counterfeiters: sugary cereal and refined rice flour.

② Eat more high-quality protein-the key amount

The sources of protein include plant protein and animal protein, no matter what it is, the key is high quality and appropriate amount. Protein is metabolized in our body for a long time, so it can keep satiety for a long time, which is beneficial to control the amount of diet.

At the same time, protein can inhibit the secretion of hormones that promote fat formation and reduce the production of fat. Most importantly, the excess protein will not be stored in the body, nor will it be converted into fat in large quantities. Except for the normal physiological needs of the body, most of it will be metabolized in the form of energy.

It is worth noting that foods with high protein content will also have higher fat content, so when you choose to eat a lot of protein, you should consciously choose high-protein foods with less fat content.

Recommended high-quality protein ingredients:

White meat-chicken, fish, etc. According to the red meat notes, white meat contains less fat. However, the skin and bones of chicken are high in saturated fat. If the skin and bones are taken out, it will be better to eat only meat.

protein-the protein of boiled eggs can be added to your diet menu, which is the simplest and best source of protein. But pay attention to eating egg yolk as little as possible, and the cholesterol and other lipids contained in egg yolk are much higher than protein.

beans-products of soybeans and beans, such as tofu, can provide rich protein, and bean products are vegetable proteins with low fat content, which is very helpful for lowering the cholesterol level of human body.

low-fat dairy products-if you want to make your diet menu more delicious, you can choose low-fat dairy products. It has many kinds, including milk, yogurt and cheese. Drinking a glass of milk every day can ensure that you absorb calcium as well as protein.

nuts-almonds, walnuts, peanuts, pumpkin seeds, etc. Nuts are not low in calories, but they contain high protein, single unsaturated fatty acid and high-quality fiber. Counting a small amount of nuts as snacks in your diet can not only delay your hunger, but also provide you with vitamin E and trace elements, so as to lose weight without forgetting to be beautiful.

high-quality protein counterfeiters: whole milk, sweetened yogurt (prepared yogurt), baked beans, fried beans, pickled or smoked nuts, etc.

③ Healthy Oil-Don't be greedy

Although it is necessary to control fat intake and lose body fat at the same time, it is also necessary to take a proper amount of healthy oil. Your reliable diet should contain as little animal fat as possible, but vegetable oil that can lower cholesterol and enhance the immune system can't be absent!

Vegetable oil helps to control your craving for food, and also helps you burn fat, keeping your cholesterol at a pleasant level-do you need more reasons? Go to the kitchen and check what your vegetable oil is!

Recommended healthy oils:

Olive oil, sesame oil, tea oil, mustard oil and rapeseed oil. It should be noted that you should not use the same oil for cooking for too long, and occasionally change the type of edible oil to make different fats and nutrients absorb in a balanced way.

Health oil counterfeiters: hydrogenated vegetable oil, artificial fat and margarine.

④ High-fiber food-diversified intake and healthy weight loss

Cellulose can't be digested and absorbed by us and can't provide nutrition, but eating high-fiber food can help us to move our intestines and stomach, which is beneficial to our health, and it is worthy of being the seventh nutrient.

High-fiber food contains many beneficial ingredients, which can effectively prevent cancer and help prevent heart disease. Eating high-fiber food can not only help eliminate harmful substances and wastes in the body, but also lose weight and make our bodies healthier.

High-fiber food recommendation:

Fungi-Fungi have the highest cellulose content, among which dried mushrooms, dried tremella and auricularia auricula are the third runners-up in high-fiber food.

Cereals-The cellulose content of cereals is between 4% and 11%, and the order from more to less is wheat bran, barley, corn, buckwheat flour, coix seed flour, sorghum rice and black rice. Among them, barley is suitable for dietary fiber in barley, which is beneficial to lowering cholesterol and promoting intestinal health. At the same time, it is also rich in selenium, which is helpful to reduce the risk of rectal cancer and promote thyroid hormone metabolism.

vegetables-research shows that vegetable fiber is more beneficial to human body than grain fiber. Bamboo shoots contain a lot of dietary fibres, which is known as the prevention and control factor of "disease of modern civilization". Eggplant is also a good choice because of its low calorie, so it is convenient to provide more dietary fiber. At the same time, the contents of magnesium, potassium, folic acid, B6, vitamin C and vitamin K in eggplant are very high. The rest contain more cellulose: pepper, bracken, cauliflower, spinach, pumpkin, Chinese cabbage and rape.

Fruits-The most cellulose content in fruits is dried hawthorn, and the cellulose content is close to 51%, followed by dried mulberry, cherry, wild jujube, black jujube, jujube, pomegranate, apple and pear. In the diet menu that needs to control sugar, you may wish to choose varieties with low sweetness and high fiber, such as apples, tomatoes, guava, etc., and avoid choosing fruits with high sweetness and exquisiteness.

suggestion: for a healthy adult, the daily intake of cellulose should be 21-31g. If you are a person who usually takes less dietary fiber, it is best to increase it step by step and drink more water, so as to send back the best effect of high-fiber food.