Eat well and lose weight fast! 7 Keys to a Nutritious and Delicious Breakfast

People who have the habit of eating breakfast consume more calories every day than those who don’t like to eat breakfast, and their blood sugar is more stable than those who fast! Therefore, to maintain a good figure, start by enjoying a nutritious breakfast without worrying about gaining weight!

People who have the habit of eating breakfast consume more calories every day than those who don't like to eat breakfast, and their blood sugar is more stable than those who fast.

【Eat a nutritious breakfast that won’t make you fat】

Key 1: Drink a cup of black coffee before breakfast

American scientists have found that drinking a cup of black coffee 30 minutes before breakfast can not only help you effectively control your appetite, allowing you to feel full after eating only 75% of your previous food, but also speed up fat burning by 5%. This is due to the thermogenic substance xanthine contained in coffee.

Key 2: Drink 300 ml of milk

The latest research shows that women who drink 300 ml of milk every day can lose 22% more weight than women who do not consume calcium.

Key 3: Replace refined staple foods with whole grains

Say goodbye to staple foods such as white rice porridge, milk toast, and steamed buns, and replace them with oatmeal porridge, multi-grain porridge, whole wheat bread, yam, sweet potato, etc. These complex carbohydrates can be quickly converted into energy to supply energy to the body and brain, and can also provide a sustained sense of fullness, so that you will not have the urge to find food in the middle of the meal.

Eggs, milk, and soy milk are all fine. High-quality protein helps slow down gastric emptying and keeps blood sugar stable.

Key 4: High-quality protein prevents overeating

Eggs, milk, and soy milk are all fine. High-quality protein helps slow down the emptying of the stomach and keeps blood sugar stable, avoiding overeating due to blood sugar fluctuations. It can also reduce interest in high-fat and high-sugar foods at lunch.

Key 5: Use jam instead of cream

If you like to spread butter, hazelnut chocolate spread (31% fat content) or peanut butter (53% fat content) on bread for breakfast, these are "fat bombs" that will make you fat. You might as well change the taste and use apricot jam, plum jam or blueberry jam instead.

Key 6: Use yogurt instead of salad dressing

Fruit and vegetable salad is naturally the first choice for supplementing vitamins and minerals, but you must use less salad dressing and use yogurt instead. This can not only supplement protein and calcium, but also prevent you from being hit by calorie bombs. You should know that the fat content of salad dressing is mostly between 70% and 80%. If you mix a spoonful of salad dressing, you will consume 75 kcal of calories!

Key 7: Choose breakfast drinks carefully

Milk & yogurt: Rich in calcium and protein. If you want to reduce fat intake, you can give priority to low-fat products.

Pure fruit juice: provides rich vitamins and a wide range of substances. Drink 100% pure juice or freshly squeezed juice. If you want to reduce sugar intake, you can add mineral water. The ratio of juice to mineral water is 1:3.

Soy milk: provides high-quality plant protein and soy isoflavones with anti-aging effects. However, it is not recommended to drink pure soy milk with added sugar.

Source: 39 Health Network www.39.net

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