Nutritionists advise: what to eat for breakfast to lose weight. A proper breakfast is the basis of good nutrition

To lose weight, sometimes people give up their morning meal. Have you often had this experience: I’ll drink coffee with sugar and that’s enough? If you don't feel like eating in the morning, it doesn't mean you're not hungry. During sleep, the digestive system digests what has been eaten throughout the day. For this, energy is released and in the morning the body needs strength to function normally.

By skipping an important meal, you deprive yourself of energy for the whole day. Having received a cup of coffee or something light in the morning (40 g of yogurt, a piece of sausage), very soon you will become very hungry. Thus, more is eaten at lunch than required. Remember yourself. The long-awaited lunch break: run to the store, cafe or canteen, take everything that is lower in calories. Is it true that after such a lunch there is no desire to work at all? And at home - a late, hearty dinner.

In the morning there is no appetite, because the body digested “heavy food” at night. The result of this diet is excess subcutaneous fat and cellulite on the abdomen, thighs, and buttocks.

Why is breakfast so important?

Fuel for the brain. Eating in the morning improves memory and promotes concentration. What can a hungry person think about?
Maintaining a normal cardiovascular system. Doctors say that breakfast helps keep cholesterol and sugar levels under control.
Morning meals are the basis of healthy eating, slimness, and youth. Everything that is eaten in the morning will be efficiently processed by the body into energy for life.
Immune support. From 7 to 9 am, digestive enzymes are actively produced. By skipping your morning meal, these enzymes burn out. As a result, this undermines the normal functioning of the body and weakens the immune system. It has been experimentally proven that people who eat breakfast are less likely to get colds.

What to do before breakfast

Food must be “earned.” You won't want to eat anything until you jump up in bed at the alarm. When you wake up, drink a glass of unboiled water at room temperature. You can add a slice of lemon for taste. This will “start” the body: stomach, intestines, circulatory system. Drink water in small sips, with pleasure. This is the #1 healthy weight loss habit..

Next, do at least 3-4 gymnastic exercises. You can do it right in bed. Ideally, it is good to perform full-fledged gymnastics for 10 - 15 minutes. This way you will actually get hungry and eat healthy food with a healthy appetite.

Top 3 healthiest cereals

Doctors recommend including porridge in your morning diet. This is a product that contains complex carbohydrates. Therefore, whole grain cereals will be digested slowly, and you will feel full for a long time.

Food must be hot in the morning. A cold sandwich or cornflakes with milk will not activate the pancreas. Enzymes that help digest proteins, fats and carbohydrates will not begin to be produced. The body will not absorb such food.

According to nutritionists, the answer to the question of what to eat for breakfast with proper nutrition is whole grain cereals. They contain a large amount of vitamins and minerals necessary for awakening.

Here is a list of healthy breakfast foods:

All porridges can be combined with sweet berries, nuts, ground flax seeds, sesame seeds, etc.

Often porridge recipes require heat treatment of cereals. But in order to fully preserve the biological value of the product (all vitamins and microelements), it is recommended to simply soak it in cold or warm boiled water. You can do this with buckwheat or oatmeal, but with rice it’s a little salty :)

Morning food sets the rhythm for the entire next day. To successfully lose weight, start planning your morning meals, then implement the habit of proper nutrition throughout the day. A healthy diet combined with adherence to the regime helps achieve the desired weight. The volume of breakfast should be no more than 300 grams. To be sure, purchase a kitchen scale.

What not to eat for breakfast

Citrus fruits eaten on an empty stomach provoke allergies and develop gastritis.
Raw vegetables contain a large amount of acid, which irritates the lining of an empty stomach.
Yogurt. Advertising tells us something different, but in the morning our body does not need yogurt bacteria. Therefore, the benefits of yogurt in the morning are zero.
Sweets. The pancreas is not ready for a large dose of sugar in the morning. A large amount of sweets causes the pancreas to work hard, which can cause the development of diabetes.
Coffee. This drink increases the risk of developing gastritis, as it irritates the gastric mucosa.
Quick breakfasts (corn flakes and the like) are useless. The high sugar content further stimulates the appetite.
A sausage sandwich. Sausage most often contains carcinogenic substances that provoke the development of cancer cells. Such food on an empty stomach is especially harmful.

Have breakfast only with healthy foods - your body will thank you.

My morning and breakfast

The very first thing is that when I get up, I drink half a glass of water at room temperature (right from the evening I leave the glass on the nightstand near the bed).
Then I do a little exercise... although, I confess, not always :)
I'm preparing porridge. Usually oatmeal, and sometimes rice porridge with banana or mango.
And the breakfast itself, of course.

About 10 minutes after eating I drink weak tea or cocoa (not instant). For tea I sometimes eat 1 slice of wheat bread with cheese. The bread should be day-old or toasted. Instead of a sandwich, I can eat cookies like “Maria”. Just look carefully at the ingredients: even in diabetic nutrition departments you can come across cookies that contain margarine.

Lunch

After the morning meal, 3 hours later you can eat a second breakfast. This meal is also very important, I will talk about it in detail in a separate article. I’ll write down what you can take with you to work.

Between your first meal and lunch you can eat:

Apple, pear, banana;
Yogurt, a glass of kefir or low-fat cottage cheese;
A handful of nuts (raw). Can be combined with dried fruits;
Cocktail for weight loss- quickly diluted in milk or water, ready!

If you don't have time, you can take breakfast with you to work. Take any jar, put a couple of spoons of oatmeal in it, fill it with hot water or milk. Add fresh fruit, seeds or any candied fruit. And when you come to work, you can calmly enjoy a delicious dish.

I agree, it is difficult to maintain a diet every day. Therefore, taking care of your health can fall on the shoulders of online providers. For example, using the service delivery-club.ru Ordering a healthy breakfast (and more) is easy and simple.

Train yourself to have breakfast. According to psychologists, a stable habit is formed within 21 days. After this time, you will begin to notice how, following a healthy breakfast, you will begin to have healthy foods for lunch and dinner.

If you liked the article and found something useful for yourself, subscribe to my blog updates, recommend me on social networks. See you again!

And there are more than enough reasons for this: the morning rush, the fear of gaining extra pounds, the inability to wake up and “cram” at least something into yourself besides a cup of coffee.

The favorite thing to do is sleep longer in the morning - does not leave time for a person to have a healthy breakfast.
However, breakfast is the most important meal of the day and should never be skipped! Moreover, it is what we eat during this reception that we should think about most.

It is so intended by nature that we all live according to the biological clock. The body is hungry in the morning and every cell of the body needs adequate nutrition. She seems to shout: “Feed me!” And the person instead gives her a cup of coffee or nothing at all.

Scientists have proven that everything a person eats before 8 a.m. absorbs as much as possible. Having a regular breakfast increases your metabolism and, therefore, reduces the risk of gaining excess weight. The fuel entering the body in the morning provides energy for the whole day, improves memory and attention.
Moreover, sociologists have proven that more than 90% of people who have a cup of coffee for breakfast suffer from gastritis.

You need to remember that the less often you eat, the more often you suffer from an intense feeling of hunger. And at the same time, it can be very difficult to monitor your awakened appetite.
As proven by experts in the field of nutrition and diets, overweight most often affects those people who eat two meals a day, and not four or five, as they should.

Remember a simple rule: in order to be cheerful, cheerful and productive all day, you need to prepare yourself light and, including, nutritious breakfasts. And if there is no appetite in the morning, this does not mean that the body does not need nutrients such as proteins and carbohydrates. It is these two components of our breakfast that are responsible for additional energy and a feeling of fullness.
Many people know the popular saying that appetite comes with eating. You just need to overcome your desire to sleep longer in the morning.

Possible consequences of not having breakfast

If a person refuses breakfast or his diet includes carbohydrates in the morning, then the level of blood sugar (insulin) drops below normal. As a result, there is “carbohydrate” hunger and the need (sometimes even the need) to quickly overcome it (snack with simple carbohydrates).
Such carbohydrates raise sugar levels above normal. In this case, the pancreas is triggered, which, through its intensive work, tries to reduce it. But the point is that Insulin converts excess sugar into fat.
And this spasmodic state is observed in a person throughout the day.
Diabetes mellitus, high blood pressure, weight problems - all these are problems acquired as a result of all of the above.

Possible consequences of a carbohydrate breakfast

A carbohydrate breakfast is no less harmful to the body than its absence. Simple carbohydrates (buns, sandwiches, coffee, oatmeal) sharply increase blood sugar levels (above normal). Insulin produced by the pancreas reduces it below normal, converts excess into fat, and leads to “carbohydrate” hunger.
Then the person urgently needs simple carbohydrates again. What will happen next is known.

And only a proper breakfast prevents “carbohydrate” hunger, addiction to flour and sweets, keeps blood sugar levels at normal levels, controls appetite throughout the day and helps get rid of excess fat!

Not convincing enough? Then let's look at 6 reasons why you need to find time for morning breakfast.

♦ Reason #1. Energy boost

The body needs energy in the morning. It's like a steam locomotive that can't run well if it doesn't have the right amount of wood in it.

Breakfast improves performance. It is recommended to eat light foods before 9-10 am.

♦ Reason #2. Improved mood

A morning meal helps set yourself up for a good day, and if breakfast is also delicious, it will definitely lift your spirits.

♦ Reason #3. Controlling hunger throughout the day

If you have breakfast in the morning, then throughout the day you will not feel so hungry, which means that there will be no need to eat a large amount of food. And the most important thing is that you won’t crave “junk” food so much.

♦ Reason No. 4. Improved memory and attention

According to studies, people who ate breakfast have significantly higher concentration and memory ability than those who skip it.

♦ Reason #5. Increasing stress resistance

Breakfast saves the body from stress. According to doctors, those who eat breakfast are not afraid of stress. It is recommended to eat porridge, salad and protein foods for breakfast - fish, eggs, meat.

♦ Reason #6. Help with weight loss and weight control

In the mornings there is a slow metabolism. For the body to work “correctly” you need to eat. Thanks to this, you can get rid of hunger during the day and start losing weight.
You can start the gastrointestinal tract and induce appetite with one glass of clean water on an empty stomach.. Liquid, drunk on an empty stomach, helps the body remove toxins and activates vital processes.

If you skip breakfast, metabolic processes will gradually slow down, there will be less energy in the body, and there will be an excess of calories eaten. The result is gained kilograms.

If you work a night shift or “go on a spree until the morning,” it is better to have breakfast when you return home, then go to bed and, when you wake up, continue to follow the system.

Let me remind you once again that you can eat absolutely anything for breakfast, without counting calories and without thinking about how harmful a given product is. But this doesn't mean you always have to have a big breakfast.

Proper breakfast

A proper breakfast should give the body:

1. Nutrient elements.

2. Water.

3 . And, most importantly, do not increase or decrease your blood sugar level!

The best time for breakfast is half an hour after waking up. It has been proven that it is best to have breakfast between 7 and 9 am. Of course, if you need to leave for work earlier, you should have breakfast earlier. But scientists have found that, according to biological rhythms, the human body is able to better digest and assimilate food if it is taken for breakfast at such a time.

Train yourself to have breakfast every morning at the same time, then after 2-3 weeks your stomach will remind you of food more clearly than any clock.

If you don’t have an appetite in the morning, buy yourself a bowl decorated with bright flowers - the right dishes help increase your appetite and improve your mood.

2-3 hours after breakfast, especially if it was light, you can have a snack with an apple, banana, nuts (raw and unsalted) or drink a glass of natural yogurt.

So, what foods should a nutritious breakfast consist of? Doctors insist that this list should include products such as:

dairy and fermented milk (cottage cheese or kefir);
egg dishes (boiled or fried eggs);
corn muesli or flakes;
various cereals;
foods rich in carbohydrates (bread or toast).

It is recommended to drink tea with honey. And tea with honey and lemon will protect you from various viral diseases, because it is called a health drink.
Do not drink coffee on an empty stomach - this can cause gastritis. If you can’t imagine starting your day without a sip of coffee, then be sure to add milk to it.

There is a misconception that cereals contain a lot of calories. In this case, you need to remember that porridge serves as a huge source of energy and nutrients, which is enough for the whole day. Eat calmly and don't be afraid to add extra pounds to your figure.
Of course, there are exceptions to any rule. In our case it is instant porridge. They can easily ruin your figure because they contain large amounts of sugars, which are very harmful to our body.
Corn muesli and flakes are rich in nutrients and carbohydrates, don't be afraid to add milk to them. Both tasty and healthy!

From this positive note, we need to move on to the list of products, the intake of which in the morning has a very strong impact on our health. Whatever your breakfast is - dense and satisfying, or light - it is important to know that not all foods can be safely eaten in the morning.

What and why can’t you eat on an empty stomach?

Let's look at the main foods that are unhealthy for our body, which are best not consumed on an empty stomach.

So, this list will seem painfully familiar and favorite foods to many. After all, many people eat them for breakfast.

You can't have breakfast

fatty, spicy and salty foods(the digestive organs suffer from eating such food);
candy and confectionery products. Make it a rule not to eat sweets on an empty stomach. This will protect you from serious metabolic disorders, including diabetes. The thing is that when a large dose of sugar enters the stomach, the pancreas cannot cope with such a load and works to wear out. Large amounts of insulin quickly normalize blood sugar levels, after which the person feels weak and apathetic. Long-term indulgence in sweets on an empty stomach disables the functioning of the pancreas, which affects the performance of its basic functions, in particular the production of an adequate amount of insulin.;
meat(requires a large amount of energy to absorb);
alcohol(awakens appetite, and we eat more than necessary);
coffee— lovers of morning coffee need to know that the caffeine contained in the drink, when it enters the stomach, leads to irritation of the mucous membrane, as a result of which the secretion of gastric juice increases. If you consume nothing else besides coffee, then the acid (stomach juice) begins to corrode the stomach tissue, thereby provoking the development of gastritis. In addition, coffee contains bitterness, which has choleretic properties, thereby provoking the useless release of bile from the gallbladder;
canned and smoked meats It’s better not to consume it at all, and especially not for breakfast;
contain many flavorings and preservatives chips, fast foods, instant cereals and soups:
flour products (baked goods)— the yeast it contains promotes the production of gases in the stomach, which leads to bloating and, as a result, unpleasant sensations.
If you cannot do without baked goods, then try to use non-yeast dough.

Products that have not undergone heat treatment, for example, fresh fruits, peppers, garlic, cause stomach diseases. Experts say that You should not eat oranges, pears, persimmons, bananas, tomatoes on an empty stomach.

oranges are included in this list for the reason that these fruits can provoke the development of allergies and gastritis (therefore, it is recommended to have oatmeal for breakfast before drinking a glass of orange juice);
The pear, in its composition, is simply a storehouse of useful substances, vitamins and minerals, but due to its high content of tannins, coarse fiber and fruit acids, it is not recommended to eat the pear on an empty stomach, but also on a full stomach. It is more correct to eat a pear at least half an hour after eating, and preferably an hour later. You should remember that after you have eaten a pear, you should not drink raw water, cold drinks, or eat heavy fatty foods or meat.
and tomatoes contain large amounts of pectin and tannic acid, which cause the formation of stomach stones;
bananas can cause the development of cardiovascular diseases due to their high magnesium content, which can disrupt the calcium-magnesium balance in the body;

Besides Don’t start your day with raw vegetables - cucumbers, cabbage, paprika, because acids contained in raw vegetables can cause irritation of the gastric mucosa. This is fraught with ulcers and gastritis. Therefore, they should not be consumed on an empty stomach, in particular, for people with digestive problems.

Garlic contains allicin, which can irritate the walls of our stomach and intestines. Which can result in gastrospasms.

By the way, eating yogurt for breakfast has become almost a tradition. But in fact, exactly Yogurt eaten on an empty stomach is useless.
The main value of fermented milk products lies in the beneficial microflora - lactic acid bacteria. If you take these products on an empty stomach, the bacteria enter an aggressive acidic environment and die in the stomach before reaching the intestines.
It turns out that healthy yogurt cultures will “eat up” gastric juice - when consumed on an empty stomach, yogurt loses a significant part of its beneficial qualities.
It is recommended to consume it two hours after meals or before bedtime. Only in these cases does it really help in the digestion process.

After 7-8 hours of sleep, the body requires fluid, since during this time a lot of moisture has evaporated. You can and even need to drink in the morning, since a glass of water allows you to “warm up” the gastrointestinal tract before eating breakfast. However, you should not drink drinks that are too cold since in this case you risk irritation of the mucous membrane of the stomach and intestines.
If you have chronic diseases of the digestive tract, then cold drinks can trigger exacerbations. In addition, cold drinks lead to a narrowing of the blood vessels in the stomach and a deterioration in local blood circulation, which will worsen the process of digesting food.

A cold drink is drunk 1.5 - 2 hours after a meal. But even if it is too hot, it is preferable to drink water at room temperature or slightly cool.
Also, do not drink the liquid in one gulp. Spread your water intake over several minutes, taking small sips.

Perfect breakfast

The British eat a whole multi-course meal for breakfast. The French make do with coffee with milk and a croissant. Russians traditionally had bread and porridge for breakfast. Is there really a perfect breakfast?

A few years ago, US scientists from the University of Connecticut conducted an interesting study of breakfasts for men. Volunteers were given standard scrambled eggs and toast on one day, and a bagel, yogurt and low-fat cheese on another. The calories in breakfast were equal.

Delicious breakfasts for the whole week

Monday: cereal cookies or bread, low-calorie yogurt, any fruit, a cup of tea (coffee)
Tuesday: whole grain toast with low-fat cheese, any fruit, a cup of tea (coffee)
Wednesday: cereal or muesli with drinking yoghurt, any fruit
Thursday: soft-boiled egg, 100-150g buckwheat porridge, grain bread, a glass of 1% kefir
Friday: cottage cheese, banana, apple and orange salad, seasoned with a spoon of honey, a cup of tea (coffee)
Saturday: rice or millet porridge with milk and pumpkin, a cup of tea (coffee)
Sunday: one egg omelet, oatmeal, grain bread, a glass of juice (preferably freshly squeezed)
Based on materials from www.calorizator.ru, eat-healthy.ru,

Ever since childhood, our parents constantly repeated that if you want to grow up big and healthy, you need to eat well. So why, as adults, do we forget about proper and rational nutrition?

Remember that health cannot be bought with money and cannot be restored either. Good nutrition is the key to good health. And an important component of it is a proper breakfast.

Today I decided to continue talking about breakfast. I have already talked about the benefits of breakfast in the article. Now I decided to find out what is best to eat for breakfast, what is the best time for breakfast, how to train myself to eat breakfast.

You've probably heard the following expressions more than once:

Breakfast like a king, lunch like a prince, dinner like a pauper.

Breakfast eat sew yourself, share lunch with a friend, give dinner to your enemy.

How true are these expressions and what is meant by these expressions - the volume of food eaten or its energy value?

You will find the answer to this question in this article, but I want to talk not only about what is best for breakfast. It is important to understand how to have breakfast properly. And if for some reason the morning meal is not included in your daily routine, but the thought that you should still do it periodically visits you, then you may also be interested in this article, since we will also talk about how to train yourself to eat breakfast.

What's best to eat for breakfast?

Before we start talking about what is best to eat for breakfast, first we will talk about how to teach yourself to eat breakfast . After all, very often you hear that a person understands the importance of breakfast, but cannot bring himself to eat in the morning. And forcing yourself is not a good thing. I am firmly convinced that only what we do with pleasure will benefit our body.

How to train yourself to eat breakfast

I want to offer you a video where a small set of simple exercises will help you wake up. And who knows, maybe from this video you will start doing morning exercises every morning.

You see, it seems to me that it’s not so difficult to accustom yourself to having breakfast - we don’t have dinner late, a glass of water on an empty stomach, morning exercises and a shower, although no, one more thing, perhaps the most important thing, is your desire.

Best time for breakfast

To learn how to eat breakfast, we need to understand the reasons why we don’t feel like eating in the morning, maybe this is a feature of the body, or maybe just some habits that can be changed.

One of the reasons why you don't want to eat breakfast is having a late dinner or snacking right before bed. Therefore, you will not be hungry in the morning if, moreover, you go to bed late and get up early.

We conclude - reconsider your evening habits. Even if it is not possible to have dinner early (come home late from work), then dinner should not be very dense and high in calories.

The second reason, and it concerns literally each of us, is that the body has not yet woken up. Just because you got out of bed does not mean that your body is ready for any feat. It needs a certain amount of time to “start up”.

We conclude that we need to help our body wake up, but in such a way that it is comfortable, and therefore beneficial for our body. How to do it? Just get yourself a couple or three useful habits:

When you wake up in the morning, drink a glass of water on an empty stomach.
Morning exercise is another way to properly set up your body for the coming day.
Many people take a shower in the morning, but after exercise, and if it is a contrast shower, it will not only help your body wake up, you will have a good energy reserve for the whole coming day.

Small additions for each habit:

If you don't like plain water, you can add honey or lemon juice. You can read more about how important water is at this time of day.
and regarding charging, I think the majority have now uttered the phrase that is favorite for all of us - “no time.” Honestly, I used to think so too, but when I acquired this useful habit, I can definitely say that it doesn’t take a lot of time.

Another important point in the topic of what is best to eat for breakfast is the question of time for breakfast.

Nutritionists believe that the best time for breakfast is 7 - 9 am, since it is at this time that the active energy of our body is in the stomach.

But since everyone’s life schedule is different, there are also such recommendations - the first meal should be no earlier than 30 minutes and no later than an hour and a half after waking up. So, it's up to you to decide what time to have breakfast.

Even if you were not able to have breakfast in this time range, still do not ignore the first meal - if you did not have time to eat at home, take breakfast with you and eat at work, if this is, of course, possible.

The best way to have breakfast

Morning has come and we know that a whole day of our daily worries and active activities awaits us. Some work physically, some work mentally, but we all need energy and strength to feel productive. What's better to eat for breakfast?

So nutritionists consider breakfast the first and important building block in building our new day, and the weight of this building block is 1/3 of the total calorie intake for the day.

But not only weight is important, but also composition, and this is what it is

1/3 of the daily protein requirement;
2/3 of the daily carbohydrate intake;
1/5 of the daily fat requirement.

It is also important to know that carbohydrates should be complex and fats should be saturated. You shouldn’t forget about vitamins and minerals either. This composition suggests that breakfast should be nutritious, but not heavy.

It may seem that all this is complicated and there is no time in the morning to think about the composition of what we have for breakfast. In fact, it’s not that difficult if you eat breakfast with the foods that nutritionists recommend. And there are not so few of them, and it is quite possible to make breakfasts varied, easy to prepare and tasty.

So what do nutritionists recommend eating for breakfast?

Porridge - cereals contain both proteins and the carbohydrates we need, as well as vitamins and minerals. Nutritionists believe that it is better to eat porridge for breakfast, especially if you cook it in milk and add a small piece of butter. It’s probably not for nothing that kindergartens most often give porridge for breakfast. For variety, the porridge can also be cooked in water, then adding fresh fruit, fruit jam or honey.
Milk and dairy products are a good source of protein, fat, vitamins and minerals. There is also a large selection here. There is no time to cook porridge - pour milk, kefir, yogurt over cereal or muesli. Nutritionists do not really welcome such a breakfast, but if not every day, then you can, just buy cereal or muesli intended for dietary or sports nutrition. Diet departments and pharmacies sell healthy supplements - fiber and bran; they can also be added to yogurt or kefir. Cottage cheese is great for breakfast, add fresh fruit or dried fruit to it - it’s both tasty and healthy. Cottage cheese products (casseroles, cheesecakes) are an excellent breakfast. Cheese is a dairy product loved by many. Since bread is considered a good addition to breakfast, especially from wholemeal flour, cheese sandwiches are quite suitable for a morning meal.
Eggs, a traditional morning food, contain protein and vitamins. – great breakfast, but not every day.
Meat and fish They are also suitable for breakfast, because they contain proteins, vitamins and minerals, the main thing to remember is that breakfast should not be heavy, so fried and fatty foods are not for a morning meal.

How to have breakfast

What is best to eat for breakfast - as I said, there are quite a few breakfast foods, combine them, make your breakfasts balanced, different, taking into account your taste preferences and your activity. And, of course, in any matter there must be a measure. Not having breakfast is bad, but you shouldn't overeat either.

If you are busy with more mental work and at the same time sit in the office all day, then too much breakfast, instead of a charge of vigor, can have the opposite effect - drowsiness. By the way, to activate mental activity, eat a little chocolate or add honey to your breakfast portion.
If you are more involved in physical labor, then yogurt, cereal or cottage cheese for breakfast, of course, will not satisfy you. Have breakfast with foods that contain more protein - meat, fish, eggs, cheese, cereal with milk.

Here I wanted to end the conversation on the topic of what is best to eat for breakfast, but I remembered about drinks, because they are an integral part of breakfast.

Milk – we already talked about it, it’s a good breakfast drink. Juice - if it's freshly squeezed - great. But, more often than not, we are used to cheering ourselves up with coffee or strong tea. I will not talk about the benefits or harms of these drinks - this is a separate topic for discussion. As for breakfast, I came to the conclusion that if your breakfast is a cup of coffee and a cigarette, then this is unacceptable. If coffee or tea complements the products we talked about, then why not. By the way, an excellent drink for breakfast - cocoa with milk - it contains protein, vitamins, and minerals, as well as vigor and energy.

You can end the conversation about breakfast on a note of cheerfulness and energy.

Cheers!

P.S. Eat breakfast like a king... if you remember, I started the conversation with famous expressions. Personally, I don't entirely agree with them. Yes, breakfast should be, should be nutritious, but it is only 1/3 of the daily calorie intake.

What about the other 2/3? So it's lunch if you give dinner to the enemy? Or most of lunch if you dine like a pauper? Personally, in our family, breakfast is a must, but I can’t call it the main meal.

By the way, according to the ancient science of healthy eating - Ayurveda - the largest amount of food should come at lunch, then it turns out that the more correct expression would be “lunch like a king”...

What do you think about this? I look forward to your opinion in the comments.

Elena Kasatova. See you by the fireplace.

A good breakfast is a great start and the foundation of your day. The morning meal gives us the necessary energy for the full functioning of the body and starts metabolism. What you eat for breakfast affects your health, figure, mood and metabolism.

Many people still associate a healthy diet with boring, monotonous and unappetizing dishes. In fact, taking into account your tastes, you can make a healthy breakfast not only healthy and nutritious, using your favorite products, you can also decorate dishes and make your favorite drinks - all this will look attractive and appetizing, and of course, it will be delicious.

Breakfast is actually the most important meal of the day. How you have breakfast will determine your daily routine - mood, energy, strength. The morning meal is very important - the breakfast meal should provide a sufficient amount of glucose, start metabolic processes, and give sufficient energy and strength.

If you regularly start skipping breakfast, over time, in addition to loss of strength, fatigue, irritability and apathy, your body will require those calories that you did not get for breakfast, lunch or dinner. As a result, this is fraught with overeating, and more calories will be consumed in the second half of the day. Such a diet is fraught with the appearance of excess weight, a decrease in physical and mental activity, the development of various diseases, and disruption of the gastrointestinal tract.

A complete, proper breakfast should make up about 40% of your total daily diet, which is approximately 350 to 520 calories. In your first meal, you should include foods rich in all macronutrients: proteins, fats and carbohydrates. It is important that these are complex carbohydrates, as well as vegetable fats and fiber.

Products that are advisable to eat for breakfast:

Natural muesli, granola or bran
Eggs (boiled, scrambled, etc.)
Porridge: buckwheat, oatmeal, millet, rice.
Lean meat (chicken, turkey)
Fresh fruits
Greens (parsley, arugula, etc.)

Despite the fact that breakfast should be filling, not all food is healthy. There are also foods that are not recommended to be consumed in the morning.

Citrus fruits (cannot be eaten on an empty stomach)
Sweets (including sweet cereals)
Smoked and fatty foods (sausage, bacon, sausages)
Raw vegetables (especially tomatoes)
Cold drinks
Coffee (on an empty stomach, it irritates the mucous membrane and harms the pancreas)
Breakfast cereals (instant cereals are not healthy, contain a lot of carbohydrates, after a short time hunger will appear again)

When planning a breakfast menu, it is very important to take into account the individual characteristics of your body. For example, those who have gastritis or high acidity are not recommended to eat fresh fruits and vegetables on an empty stomach or drink fresh juices prepared from them.

Breakfast should be hearty, healthy, give energy to our body, and not spoil digestion.

Carbohydrate breakfast

Involves consuming all macronutrients. Under no circumstances should one or another component be excluded; this will lead to health problems.

Therefore, taking into account the principles of proper nutrition, breakfast can be carbohydrate. It will be based on various cereal porridges and natural muesli. You can add nuts and pieces of fruit to your breakfast, and you can drink a small amount of natural juice as a drink.

What can you eat for breakfast with carbohydrates:

Buckwheat porridge. You can eat boiled, cook, or make steamed buckwheat. You can add nuts, berries or fruits to it. You can eat buckwheat with warm milk.
Muesli. They can be eaten with yogurt, milk or cream. The main thing is that the muesli is as healthy as possible - low in sugar.
Bread with butter (thin layer), cheese, vegetables, herbs, lean meat.
Lavash with vegetables, herbs, lean meat, lightly salted fish.
- you can make it with the addition of cocoa, or add herbs.
Oatmeal and other cereals. is one of the most popular breakfasts, along with oatmeal. You can add pieces of banana and other fruits, dried fruits, berries, and nuts to it.

For sandwiches with bread and pita bread, it is better to take lean meat - turkey, chicken and in small quantities.

You need to eat nourishingly, but at the same time, observe moderation and not overeat, otherwise a feeling of discomfort and heaviness in the stomach will last the whole day.

Protein breakfast

A protein breakfast is especially useful for those who are actively involved in sports, or if your work involves physical labor. The well-known classic breakfast option with protein is eggs, both boiled and in the form of an omelet. But besides this traditional dish, there are other delicious options.

What can you eat for breakfast with proteins?

Cottage cheese (preferably soft). It can be eaten not only with yogurt, but also used to make a sandwich, spread on bread. You can cook it.
Bread Sandwiches - Make a fried egg and place it between two soft breads or between lightly toasted bran bread. You can make fillings from cottage cheese, herbs, and add lightly salted fish.
Eggs. This universal product is familiar to everyone - you can eat it boiled, make an omelet (add greens or spinach), cook fried eggs or eggs Benedict. You can also cook from them.

Each of the proposed breakfasts can be supplemented with vegetables, berries, nuts, honey and fruits.

In the morning, on an empty stomach, half an hour or an hour before meals, you should drink a glass of warm water. This will improve digestion and start metabolism. You can’t just have a drink for breakfast (even if it’s healthy). The drink can be a complement to the main meal.

During breakfast you can drink drinks such as:

Green tea. It contains useful microelements and helps remove toxins from the body.
Black tea. Preference should be given to good quality tea leaves (rather than tea bags). The taste and aroma of this drink is invigorating.
Fresh juice. You need to drink it in small quantities and in the absence of contraindications.
Natural black coffee. For many, coffee is an indispensable morning attribute, so try to drink high-quality coffee without additives. This drink gives you energy and speeds up your metabolism.

If you are not used to eating in the morning, you need to gradually accustom yourself to eating breakfast every day. You need to start with small portions and easy-to-digest foods. For example, you can start with light yogurt with fruit, fruit salads, soft cottage cheese.

Foods with fiber and vitamins

Fresh vegetables, herbs and fruits are the main suppliers of fiber and vitamins. These products should definitely be present in your diet, and in breakfast in particular. What can you cook from vegetables and fruits?

- a universal drink in which you can mix different fruits and vegetables with herbs. Fruit smoothies can be made with milk (both regular, almond, and soy). Vegetable smoothies can be based on kefir, yogurt or diluted with water, as well as with the addition of greens (lettuce, parsley, arugula, etc.)
Vegetable or banana pancakes. You can cook it, and if you like sweets, then use pancakes with banana. This is a healthier and lighter dish than traditional dough pancakes. These pancakes are prepared without adding oil.
Fruit salad - can be prepared in small quantities as an addition to breakfast. Mix your favorite fruits and top with natural yogurt.
Baked apples are very tasty if baked in the oven with the addition of cinnamon, honey and nuts.

A healthy breakfast can not only provide our body with energy and vigor for the whole day, but can also be tasty, varied and help keep our body toned and healthy.

Many of us have heard since childhood that breakfast is the most important meal of the day. After all, a proper and healthy breakfast will not only start metabolic processes in the body, but also fill it with energy for the whole day. The only thing left to figure out is what to eat in the morning.

The benefits of breakfast

Anyone who has been interested in healthy eating has come across the adage that you should eat breakfast yourself, share lunch with your friend, and give dinner to your enemy. This saying is especially relevant for those who want to lose weight. After all, the calories received before lunch will have time to be completely used up throughout the day and will not be deposited in fat reserves.

Breakfast allows

Speed up metabolism.
Stock up on energy through carbohydrate foods, which are best absorbed in the morning.
Maintain a stable weight.
Improve blood condition (namely, prevent platelet aggregation).
Reduce the amount of harmful cholesterol compounds.
Reduce the risk of gallstones, diabetes, atherosclerosis and high blood pressure.

Types of breakfast

Carbohydrate- porridge (buckwheat, oatmeal, rice), muesli, nuts, fruits, juices. Such breakfasts are very useful for knowledge workers.
Protein- omelet, chicken, vegetables, grain bread, slice of cheese. This breakfast will be useful for those who are engaged in physical labor and athletes.

Healthy foods in the morning

What is healthy to eat in the morning? Basically, almost anything. But we will tell you about the five best breakfast foods, as well as what you should drink.

Eggs. This is a truly unique product. Indeed, in addition to a fairly large amount of easily digestible protein, which is necessary to maintain our muscle tissue in shape, each egg contains a number of useful substances. These are vitamins A, E, D, as well as B vitamins. The egg also contains phosphorus, iron and sulfur. Many people still believe the myth that eggs, especially chicken yolks, are bad for the liver. In addition, egg yolks are quite high in cholesterol. But this myth has long been dispelled, and the eggs have been rehabilitated. After all, the yolk contains lecithin, which allows cholesterol to be beneficial for us. This means you can eat the whole egg. The only thing for people with low acidity is that it is better to eat boiled eggs.
Oatmeal. What is the best thing to eat in the morning to lose weight - of course. After all, it is a universal breakfast. Suitable for people with any digestion. Doctors are inclined to believe that oatmeal in the morning is beneficial for absolutely every person. In addition, it contains vitamin A, B, E, phosphorus, calcium, iodine, potassium and magnesium. But oatmeal can be prepared in a variety of ways. You can cook it with milk or with water. You can make it spicy by adding spices. You can boil it with vegetables (for example, bell pepper). You can make sweet porridge out of it by adding various jams, fruits and dried fruits, nuts or muesli. And sugar can be replaced with healthy, fresh sugar.
Fruits. What's best to eat in the morning? Of course, what we all love since childhood are various fruits. But you should still be careful when choosing fruits for breakfast. After all, they are quite difficult to digest due to the abundance of fiber. It is best to eat baked sweet apples with dried fruits, nuts, cottage cheese and honey. You can also eat a banana, which has a great effect on intestinal function.
Cottage cheese. This also includes other fermented milk products. But, if you are thinking about what you can eat in the morning, you should still pay attention to your digestion. After all, any fermented milk product contains live bacteria that can cause stomach upset. And if you decide to eat other fermented milk products for breakfast, they must be natural. Avoid cottage cheese products, cheesecakes, curd masses, ready-made casseroles - because they contain a lot of sugar, preservatives and other harmful chemicals. And natural cottage cheese, in turn, contains a lot of calcium, protein and B vitamins. You can mix it with honey, berries or fruits.
Sandwiches. There is danger here. After all, a sandwich is different from a sandwich. Remember that the bread must be whole grain. And on top of it you should place fresh vegetables, low-fat hard cheese or a piece of lean meat. Avoid sandwiches with sausage, mayonnaise and other harmful ingredients. Moreover, it is better to get rid of them completely, and not just in the morning.
Beverages. You can use almost any. But avoid sparkling water and instant coffee. These products are already harmful, and eating them on an empty stomach can cause gastrointestinal problems and diseases such as gastritis and ulcers. At the same time, you can drink any fresh tea, natural coffee, freshly squeezed juices without any problems (try to dilute them with water). Experts believe that the best morning drink is. After all, it contains a fairly large amount of caffeine, and microelements and antioxidants improve the condition of the body.

What not to do

We figured out what is best to eat and drink in the morning. Now let's look at what you shouldn't eat in the morning under any pretext.

Bacon, sausages and sausages. As a rule, all these semi-finished products contain a huge amount of salt, nitrates, dyes and other harmful chemicals. If you can’t imagine your morning without meat, it’s best to eat boiled chicken or turkey.
Breakfast cereals. As a rule, they contain a lot of sugar. This, of course, will give you a quick feeling of fullness, but after a couple of hours you will feel hungry again. It is best to replace them with whole grain products.
Pancakes, pancakes, donuts. These are all “fast” carbohydrates that will definitely have a negative impact on your figure.
Ready-made yoghurts. No matter how smiling mothers from TV screens try to convince us of the naturalness and healthfulness of yet another yogurt, nevertheless, they are all extremely harmful. Store-bought yogurts contain a lot of flavorings, sweeteners, preservatives, sugar and other harmful chemicals. If you do not have the opportunity to make yogurt at home or buy natural one in the store, then it is best to replace it with kefir.
Citrus. Of course, they are all very useful, but not on an empty stomach. Acid can cause allergies and gastritis.
Canned food, smoked meats.
Sweets and sweet tea.