Develop a physique that is easy to lose weight, start with eating the right breakfast! Nutritionist: 5 must-know breakfast concepts to lose weight easily

Breakfast is the meal that is most closely related to metabolism and weight loss. When people are sleeping, their metabolic rate is the lowest, and it will only resume rising when they eat the next morning. Therefore, if you skip breakfast, the body's fat burning effect before lunch will definitely not be as good as after eating breakfast. Therefore, breakfast is very important to develop a physique that is easy to lose weight.

Gu Zhongyi, a popular nutritionist in Beijing who serves as Gao Yuanyuan's personal consultant, provides the following five must-know concepts regarding breakfast and everyone's most common questions. If you want to develop a physique that is easy to lose weight, you must know these things.

You don’t need to eat too light a breakfast!

The biggest significance of breakfast is to provide calories for the whole morning work. A moderate breakfast can also avoid overeating at lunch, which is beneficial for weight control. The most reasonable breakfast should be a "full meal" that includes staple foods, vegetables and fruits, protein-rich eggs and meat, and nuts. Breakfast doesn't need to be too light. A moderate amount of fat and protein can help maintain a feeling of fullness and make the calorie supply more sufficient for the morning.

Breakfast principles: diverse food, mainly cereals

Grains provide energy while placing less burden on the human body, and are also an important source of B vitamins. However, refined carbohydrates can easily cause your blood sugar to fluctuate, which is not good for your health. If conditions permit, you should try to choose foods containing whole grains, such as whole wheat steamed buns, whole wheat bread, etc. It is generally recommended to consume pure milk or milk fortified with vitamin D. If you are lactose intolerant, you can choose yogurt.

The calories in breakfast should be the same as dinner

The following is the perfect proportion of three meals recommended by nutritionists. For breakfast, 30% is recommended to eat easily digestible food, and greasy food can be left for breakfast. Lunch is the meal with the highest nutritional requirements of the day: 40%. Try to eat 30% of your dinner at home, and arrange the amount of food according to your bedtime. It is best to finish eating 4 hours before bedtime.

Recommendations for nutritious breakfast and quick breakfast

When you have time, have a good nutritious breakfast. Nutritionists recommend that the ingredients should include white milk and eggs, yellow whole wheat bread, orange juice, green vegetables, red lean meat... Lean ham often has close to 20% protein, and a small slice can solve the problem of insufficient protein for breakfast. The right amount of fat can also help stimulate the gallbladder to discharge bile and prevent gallstones.

However, ham is processed meat after all, so remember to check the nutrition facts on the food label and choose those with relatively low sodium content. As for those with red color, they may contain more nitrite, so it is recommended to eat less. It is generally recommended to limit the intake of processed red meat to less than 100g per day.

If you are in a hurry at work and need to prepare breakfast quickly, fresh milk, oatmeal, boiled eggs are recommended. You can also bring some fruit with you and prepare some nuts in the office. Fruit juice is more suitable for drinking when breakfast time is tight. It can replenish vitamin C in time when it is inconvenient to eat vegetables and fruits.

What should people with stomach problems pay attention to when eating breakfast?

1. Be careful not to eat food that is too sour or too cold.

2. Choose something easy to digest, such as porridge, boiled oatmeal, etc.

3. Protein, eggs, soy products and lean meat can still be eaten.

Source: Gaobao Publishing "Professional Nutritionists Teach You How to Eat Right, Lose Weight, Get Rid of Chronic Diseases, and Stay Away from Metabolic Syndrome" Author: Gu Zhongyi

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