How to eat healthy breakfast for weight loss? 9 superfood combinations to make a non-fat diet

How should you eat breakfast if you want to lose weight? ! Summer is coming, and I really hope that the fat on my body can disappear instantly! But if you skip breakfast in order to lose weight, that is wrong. Please stop immediately. A British study found that people who eat breakfast are more active and can consume 442 calories more per day than those who do not eat breakfast. "The energy you get from breakfast can make you less sleepy and more willing to move around," says nutrition expert. In fact, eating a nutritious breakfast can give you more energy and even help you lose weight. Just be careful not to eat high-calorie foods blindly, and you can eat healthily and slim!

How much should you eat for breakfast? A 610-calorie breakfast containing carbohydrates and lean protein can help women lose more weight than just eating a small amount, the study found. "After eating such a breakfast, you won't want to eat sweets during the day." The key to a healthy and rich breakfast is protein, carbohydrates, fiber and a little fat, Dr. Jessica shared. The following 9 superfoods can easily be combined into a breakfast that helps you burn more than 400 calories a day. Girls, learn it quickly! Getting a balance of fat, protein, and healthy carbs for breakfast takes some planning, but it's worth it. You may want to try the following vitality formula!

Protein, carbohydrates, fat, one of each column can be easily combined into a healthy breakfast

Protein

1. Eggs: 1 whole egg plus 3 egg whites.

2. Fat-free organic Greek yogurt: 6 ounces (170 grams) or one serving.

3. Protein powder: 1 scoop.

Carbohydrates

4. Oats: 1/4 cup, without soaking in water.

5. Cooked quinoa: 1/2 cup.

6. Fruit: 1 cup fresh or frozen.

Fat

7. Avocado: 1/4 cup ripe avocado

8. Nuts or seeds: 1/4 cup whole nuts or seeds, or 2 tablespoons nut or seed butter.

9. Extra virgin olive oil: 1 tablespoon.

Super Recipes

★2+6+8 Perfect Parfait

Stack the Greek yogurt, fruits and nuts in 1/3 layers each, then repeat twice, leaving the nuts on the top layer, and you're done!

Upgrade: Sprinkle with cinnamon, grated ginger, or chopped mint leaves.

★1+5+9 Delicious Omelette

Grease a frying pan with extra virgin olive oil, pour in the beaten eggs, wait until they are set, add in quinoa, continue frying and fold.

Upgraded version: Season with shredded fresh herbs such as garlic, pepper and parsley leaves

★3+6+8 Smart Smoothie

Combine frozen fruit, protein powder, 1/2 cup water and nut butter.

Upgraded version: Experts like to add cherry and almond paste; strawberry and hazelnut paste; blueberry and cashew paste combination.

★1+5+7 Delicious Egg Salad

Remove the yolk from the boiled eggs and chop them into small pieces. Mash avocado, add crushed egg whites and sprinkle with quinoa.

Upgraded version: You can season it with garlic, lime juice, black pepper, coriander and red pepper

★3+4+8 Vitality Oats

Mix protein powder with oats, add 1/4 cup of water, and sprinkle with chopped nuts or stir in nut butter.

Upgrade: Add cinnamon, pumpkin pie spice, or apple pie spice seasoning.

5 Tips to Avoid Breakfast Landmines without Gaining Weight!

1. Eat more fruits

A 6-ounce (about 170 grams) fruit plate contains only 70 calories and is rich in vitamins A and C.

2. Be careful about high-calorie drinks

A medium iced vanilla latte has 330 calories, and that’s without sugar. Please remember to ask the service staff to switch to skim milk, which can save 50 calories and 7 grams of fat.

●Choose drinks wisely

Craving for coffee? French vanilla coffee (not latte!) made with skim milk has only 33 calories.

3. Don’t add cheese to bread

After eating the cheese bagel, you will have 340 calories and 6 grams of fat.

●Satisfy cheese cravings

It is recommended that you eat only one slice of cheddar cheese without the bread, which only has 80 calories.

4. Keep your distance from cream

A homemade sandwich may contain less than a tablespoon, but a commercial breakfast has 100 calories and 12 grams of fat.

Bagels are not the culprit

Bagels are generally better than sweet cupcakes. If you want to last longer, choose whole-wheat bread or English muffins, both of which are high in fiber.

5. Remember, Western sausages are also fat

Western sausage is arguably the meat with the highest fat content. A small piece has 210 calories and 20 grams of fat.

Small portion, OK! Bacon has only 60 calories, 5 grams of fat and 5 grams of protein. "Just don't eat them every day. Eggs are a good source of protein and unsaturated fatty acids."

Should you eat a small or large breakfast before starting a busy day? !

Eat simpler. Everyone knows the principles of a healthy breakfast (low fat, high fiber, high protein). A big breakfast, especially one that includes sweets like donuts, can cause your blood sugar to rise and fall quickly, which isn't ideal for a day with important briefings and other things to do, says nutritionist Janet. Additionally, it can lead to overeating later on and the body will be trained to store fat. If you are under a lot of stress and it is not suitable for you to eat too much, it is best to choose a small, nutritionally balanced breakfast that includes lean protein such as zero-fat yogurt or egg whites, and add some fiber, such as whole-grain toast or almonds and fruit. This way you’ll be refreshed and energized throughout the morning!

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