In addition to focusing on the effect of fat loss, breakfast for weight loss is also very important in terms of nutrition, but many people do not have time to match it. In fact, breakfast is very easy to make, such as fruit or bread with milk. All are great. Weight loss experts recommend the best breakfast for weight loss. Healthy and nutritious recipes can help you burn fat. Here’s what to eat for breakfast to be healthy and lose weight.
1. Precautions for breakfast during weight loss
How to eat breakfast during weight loss
1. It is best to eat warm things for breakfast, and liquid food is better. For women who are losing weight, it is more suitable for liquid food, which is nutritious and full.
2. Breakfast should not be eaten cold, as it is not good for the stomach and intestines, and is not conducive to digestion and absorption.
3. Do not drink milk on an empty stomach. It will have a great impact on gastrointestinal function. If you drink it for a long time, you will easily suffer from high blood pressure and coronary heart disease.
4. Choose whole-wheat bread. Many people choose bread for breakfast. Whether they are losing weight or not, they should choose whole-wheat bread. Because wheat bran contains a lot of B vitamins and fiber.
The best time to eat breakfast for weight loss
The best time for breakfast is 7 to 8 o'clock. Medical experts point out that most of the organs are fully rested while sleeping. The digestive organs are still digesting and absorbing the food left in the gastrointestinal tract during dinner, and they gradually enter a resting state in the morning. Once breakfast is eaten too early, it will inevitably interfere with gastrointestinal rest, put the digestive system in a state of fatigue and challenge for a long time, and disrupt the rhythm of gastrointestinal peristalsis. Therefore, it is most appropriate to have breakfast around 7 o'clock, because people's appetite is strongest at this time. So don’t eat breakfast in advance because you get up early. After getting up, you can stretch your muscles and bones before eating.
2. Healthy and weight-loss breakfast recipes
Sweet potato porridge
Everyone knows that sweet potatoes are the best food for losing weight, and porridge is the most recommended That's it, it's best to eat it in the morning. One is that it can increase gastrointestinal motility and help clean up intestinal toxins. If you don't eat much in the morning, you can reduce the amount of porridge appropriately. After drinking porridge, you can eat two soda crackers or a bottle of yogurt as a supplement.
Ingredients: Sweet potatoes, appropriate amount of rice.
Method:
Wash an appropriate amount of rice, add water to the pot and bring to a boil, then simmer over low heat for about 20 minutes.
Take 2 medium-sized sweet potatoes, then wash, peel and cut into small pieces, add them to the porridge, and continue to simmer over low heat for 20-30 minutes.
Oatmeal flakes
This breakfast can be made one day in advance and can be heated the next day. Oatmeal is deeply loved by people who want to lose weight. It is a well-known weight loss food because it is rich in dietary fiber and very nutritious. Not only can you lose weight, but it is also very beneficial to the human body. Eating more is good for your health.
Ingredients: 100 grams of oatmeal, 1/4 teaspoon of baking soda, 1 tablespoon of sunflower oil, 1/4 teaspoon of brown sugar powder, 50 grams of milk, some black and white sesame seeds.
Method:
Stir sunflower oil, brown sugar powder and milk evenly, add appropriate amount of salt
Add oatmeal and baking soda powder and stir evenly
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Knead them into a ball, then divide them into small balls and roll them into thin slices
Brush some milk on top, sprinkle with sesame seeds, put it in the oven, bake at 170 degrees for 20 minutes
Eight-treasure porridge
This porridge can be made one day in advance and heated up the next day. The various nuts inside are rich in protein, dietary fiber, and vitamins. Beans and grains can also provide you with different nutrients, which are good for health and can help you lose weight. They are also the holy grail of beauty.
Ingredients: 50 grams of red beans, 20 grams of peanut kernels, 15 grams of dried lotus seeds, 50 grams of dried red dates, 50 grams of seedless red raisins, 180 grams of glutinous rice, 50 grams of black rice, 15 grams of pine nuts, rock sugar 100 grams.
Method:
Wash the red beans and peanuts, soak them in water for 2 hours, pour out the water, then put them in a small pot, add 300 ml of water to cover, and cook over medium heat for 30 minutes , turn off the heat. Reserve the bean soup. Soak the lotus seeds in water for 2 hours and remove. Remove the lotus core. Wash the red dates and remove the core. Wash the raisins.
Wash the glutinous rice and black rice, soak them for 2 hours, and drain.
Take a large soup pot, add red beans, peanuts and boiled bean soup, lotus seeds, red dates, raisins, glutinous rice, black rice, pine nuts, 2000 ml of water, and bring to a boil over high heat. Place two chopsticks horizontally on the pot, place the pot lid on the chopsticks, turn the heat to medium-low, and cook for 1 hour and 20 minutes. During this time, stir occasionally with a spoon to avoid sticking to the pot. Add rock sugar, stir slightly, and cook over low heat for 30 minutes.
3. Fruit breakfast for weight loss is delicious and can help you lose weight
Breakfast fruit recipe: yogurt fruit salad
Ingredients: 300 grams each of apple, banana, and sweet peach, 2 brown plums, 1 lemon, 1000g watermelon. One bottle of Kraft plain yogurt (227g), a little salt and 50g of sugar.
Method: Cut half of the lemon into semi-circular slices, chop half of the lemon into thin slices, mix well with salt and sugar and marinate for 30 minutes. Cut all fruits into cubes about 2cm square. Mix the yogurt and lemon curd evenly, then mix well with the diced fruit.
Breakfast fruit recipe: fruit cake sushi
Ingredients: 100 grams of sushi rice, appropriate amount of perilla powder, 1 kiwi fruit, appropriate amount of orange slices, a few hazelnuts, 2 cake models , 2 pieces of plastic wrap, an appropriate amount of apple slices, an appropriate amount of strawberries, and a few mint leaves.
Method: Mix the perilla plum powder and sushi rice evenly and set aside. Peel and slice kiwi fruit and set aside. Put a piece of plastic wrap on the model, fill it 1/2 full with the rice from Step 1, press it firmly with your hands, put a layer of kiwi slices on it, fill the model with rice, press it tightly and take it off. mold. Arrange orange slices, apple slices, strawberries, and kiwi slices on the formed rice according to preference, and then decorate with hazelnuts and mint leaves.
Breakfast fruit recipe: Yogurt fruit scoop
Materials: A box of yogurt and any combination of fruits. The best combination is a combination of star fruit, orange, apple and strawberry.
Method: In fact, the method is very simple. First, clean and cut the fruit, then spread the fruit, and finally pour the yogurt evenly on the spread fruit, and you can taste it.
Breakfast fruit recipe: Coconut fruit party
Ingredients: A little watermelon, 2 lychees, half a kiwi, 50 grams of milk powder.
Method: Peel and slice the fruit and set aside. Wash the coconut milk powder and freeze it.
4. What is the most nutritious thing to eat for breakfast without gaining weight
1. Milk and dairy products
What is the most nutritious thing to eat for breakfast? Dairy products are high It is one of the sources of high-quality protein and is rich in calcium. Among commonly eaten foods, none has a calcium content comparable to that of milk. Taking advantage of breakfast time to consume milk, such as a cup of milk, goat's milk, low-sugar yogurt, etc., is a good choice. In addition to being related to bone development, the calcium in milk also has the effect of increasing nerve and muscle stimulation. Induction, in other words, has the effect of stabilizing emotions.
2. Animal foods (meat, eggs)
What is the most nutritious breakfast? Ingesting some lean animal meat in moderation can keep you energetic. Regardless of pork, beef, chicken, or fish, they are all high-protein foods like eggs, milk, and soybeans. Their high-quality proteins contain appropriate proportions of various amino acids. When they enter the human body, they can be almost completely absorbed and use.
3. Cereals
You can choose porridge, steamed buns, carrot cakes, toast, oats, whole-shell crisps... as your staple food, or choose rougher five-shell rhizomes. categories, such as whole wheat bread, multigrain porridge, etc.
4. Vegetables and fruits
What is the most nutritious thing to eat for breakfast? It is best to eat fruit in the morning, because fruit is a rich source of vitamins A and C, and contains vitamin B complex and fiber. Fruits, vegetables, and minerals not only stimulate appetite, but also promote intestinal peristalsis and maintain acid-base balance in the body. Eating fruits can not only beautify the skin, but also make us look radiant, beautiful and attractive in the morning.