Eat out to lose weight and avoid the three breakfast landmines

How important is breakfast? Entering the words "breakfast" and "health" in the online search bar will bring up more than 30 million results, most of which mention the nutritional value of breakfast and the harm and burden that skipping breakfast will cause to the body. For those who want to lose weight but have to eat out, choosing a nutritious and low-calorie breakfast is very important. Whether it is a convenience store, a Western breakfast shop or a traditional soy milk shop, there are breakfast landmines hidden. Be careful that breakfast alone can take up most of the day's calories.

Eating breakfast or not makes a big difference in your figure

Modern people have disordered lifestyles and routines. They often go to bed late and get up late. On holidays, they sleep until they wake up naturally and miss the time for breakfast. On weekdays, they are often in a hurry and busy with work, so they may just eat one or two bites of breakfast or even skip it. A recent study by Harvard University in the United States found that eating breakfast within one hour of waking up can reduce the risk of heart disease and reduce the desire to eat snacks throughout the day. On the contrary, people who are accustomed to skipping breakfast, when they are fasting for too long, will tend to consume high-sugar, high-calorie foods to supplement the calories needed by the body, which in turn causes obesity.

3 major breakfast calorie mines you should know

1. Traditional breakfast shop:

You can see soy milk shops on every street and alley. Which of them are high-calorie landmine foods? First of all, you can tell which one has a higher oil content just by looking at it; the "youtiao" that has been fried repeatedly is one of the minefields. A small piece has more than 200 calories, and a serving of sesame seed bun + fried dough sticks has 415 calories. You should also be careful with glutinous rice balls wrapped with fried dough sticks, braised eggs, and meat floss. The addition of fried dough sticks and high-fat meat floss can easily cause the calories to exceed 500 calories.

In addition, minced meat foods such as xiaolongbao, meat buns, and pan-fried buns are also very filling. One pan-fried bun has about 130 calories, and a fresh meat bun has between 200 and 270 calories. The fat content is also much higher than the nutritionally recommended amount. If you pair it with a large cup of sweet soy milk or milk tea, you can consume more than 700 calories for breakfast alone.

You can eat it like this: choose 1 white steamed bun or whole wheat steamed bun with an egg, and a cup of unsweetened soy milk. It contains both carbohydrates and protein. The unsweetened beverage reduces the calories to a minimum, giving you a sense of fullness without exploding in calories.

2. Western-style breakfast shop:

Omelet crust easily absorbs oil. The original omelet alone has 260 to 300 calories. Add various ingredients such as meat floss, hot dogs, cheese, etc., and the calories can be as high as 350 calories. Teppanyaki noodles topped with black pepper sauce or mushroom sauce are not only heavy in taste and high in calories, but also have the problem of high sodium content. In addition, fried egg toast, fried shrimp burgers, and fried chicken burgers are also greasy breakfasts. Add mayonnaise on the surface of the bread, and you can consume a lot of fat just for breakfast.

Be careful with the black tea and milk tea that everyone drinks in breakfast shops. Black tea brewed in large quantities with ordinary tea bags does not contain many of the original health benefits of tea. Milk tea also mostly uses creamer and condensed milk instead of pure fresh milk, which may contain trans fats and are not very nutritious, so they are of no help to the body.

You can eat it like this: whole wheat toast with an egg (without mayonnaise). Whole wheat toast is more nutritious than white toast. Adding 1 tablespoon of 100 calories of mayonnaise can reduce fat. Eating eggs for breakfast can reduce the calorie intake for the whole day by 10%, which is healthy and burden-free. As for drinks, it is recommended to buy tea bags and brew unsweetened green tea by yourself, which not only saves money but also does not have to worry about calories.

3. Convenience stores:

Convenience stores that offer long-term breakfast discounts and do not require waiting are also one of the options for many office workers to buy breakfast. In addition to the previously mentioned calorie-mine meat buns that need to be watched out for, the Big Mac (hot dog + bread) sold in convenience stores only contains starch and processed meat, but not the high-quality protein needed by the body. One serving contains more than 400 calories, so it is not a recommended breakfast choice for those who are trying to lose weight.

You can eat it like this: Choose a sandwich with lettuce, eggs or chicken, so that you can consume meat, vegetables and starch in a balanced way, or you can choose a triangular rice ball without mayonnaise but with vegetables. As for beverages, you should avoid packaged milk tea, milk green tea and other sweet but non-nutritious sugary drinks. Fresh milk and yogurt are better.

The secret of a nutritious breakfast: protein + less oil

A study by the University of Missouri found that consuming enough protein at breakfast (35 grams of protein per breakfast) can help you lose up to 7 kilograms in two months, and confirmed that protein helps increase satiety and reduce the brain's appetite for high-fat and high-sugar foods. A breakfast mainly consisting of whole grain brown rice, soy milk, low-fat milk and boiled eggs can make people feel energetic and increase the body's metabolic rate. It is a good choice.

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