At breakfast, humanity is divided: some cannot get anything down in the morning, others cannot leave the house without their bread and jam. If you want to lose a few pounds, you should definitely eat breakfast – that is.
The first meal of the day is a stomach filler and it can also help you lose weight. The trick: It all comes down to the amount of calories, carbohydrates, protein, sugar, fat, and fiber.
In total, your meal should be around 300 calories if you want to lose weight. Between 350 and 400 calories are sufficient to maintain the weight.
Carbohydrates are the basis for every breakfast
The lion’s share of breakfast calories are carbohydrates: between 45 to 55 percent is perfectly fine. Avoid white bread and foods that are very sugary, such as chocolate cream. Whole or multigrain bread and fruits are better choices for a healthy breakfast.
5 foods for the perfect fitness breakfast
With this delicious breakfast you will get a fresh energy boost that will last for a long time.
When it comes to fiber, it can be 25 percent or more of the total calories – as long as your digestion plays along. Berries, pears, apples, nuts or seeds are particularly suitable for breakfast.
Protein dispels the feeling of hunger – and keeps you full until lunch. Therefore, 15 to 20 percent protein as a proportion of the morning calories is mandatory. Eggs, dairy products, nuts, seeds, and whole grains are excellent sources of protein.
Of course, a certain amount of fat is also necessary. And that is 10 to 15 percent. But that doesn’t mean that you have to fill your stomach with bacon or the like. This refers to unsaturated fatty acids that are contained in olive oil, nuts or avocado.
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Stay away from too much sugar
You should omit pure sugar or foods that are particularly sugary at breakfast. But if you stick to the given amount of carbohydrates, you’re on the safe side anyway. If you can’t do without sugar in coffee or tea, you shouldn’t use more than a teaspoon of sugar. The same goes for brown sugar or honey.
It is best to have breakfast within the first hour of waking up. If you are not the big eater in the morning: You can also split the meal. First something small and easy and 1.5 hours later the other half. So success won’t be long in coming.
Do you need a few suggestions? Here you will find delicious breakfast ideas.
Find out here how Daniela Katzenberger achieved her dream figure!