Have you decided to reduce your body weight? Do you want to lose weight, for health or just to feel better? The right breakfast is an important building block. Yes, they have to eat breakfast. And yes, it can be delicious too. Here are our tips.
Also read: Recipe to start Lent: You have to try this delicious salmon and vegetable gratin – so healthy and so tasty! >>
Breakfast and weight loss – do they go together?
In the morning before work, breakfast often needs to be done very quickly. A cup of coffee, a quick piece of toast or a granola bar, for many that’s it in the morning. To put it bluntly: it’s a mistake. A hearty breakfast is important to avoid cravings later in the day.
For breakfast to really help you lose weight, you need to consider the following:
An important tip is to take your time in the morning. Getting up 10 to 15 minutes earlier is enough to prepare a reasonable breakfast. And it takes time for your body to properly digest and utilize the nutrients. If you absolutely cannot manage it: Prepare your breakfast as best as possible the night before.
The most suitable foods are those that keep you full for a long time and are naturally as low in calories as possible. Cooked legumes or low-fat cottage cheese are good examples.
Beware of all finished products at breakfast. Ideally, you prepare and spread your own muesli. The products from the supermarket very often contain an unnecessary amount of sugar and fat. So if you (must) buy ready-made products, pay close attention to the composition!
Breakfast to lose weight: bread and rolls
In Germany, bread and rolls are traditionally eaten for breakfast. You don’t have to do without it either. You just have to change it in a weight loss friendly way.
Choosing the right bread is particularly important: Since all whole grain products are particularly rich in fiber and complex carbohydrates, the body needs significantly longer to digest them than, for example, light wheat bread.
Whole grains keep blood sugar low. You are fuller for longer and it is much easier for you to go without snacks.
These ingredients pair well with whole wheat bread
hummus: The chickpea paste keeps you full for a long time. Top your hummus bread with paprika strips for some extra vitamins. The perfect start to the day. If you like spicy, here’s another tip: Put some red pepper on the bread – the capsaicin it contains gets your metabolism going.
low fat cottage cheese is full of calcium and protein, but extremely low in calories. It tastes neutral and can therefore be combined very well. For a hearty breakfast bread, for example with radishes and chives: These vegetables are also a natural appetite suppressant due to their slight spiciness. Of course, you can also serve low-fat cottage cheese sweet, for example with freshly cut fruit.
vegetable spread are a great helper when you lose weight, as they are often made on the basis of legumes. But the same applies here: Beware of ready-made products from the supermarket! Pay close attention to the composition. Many contain unnecessary additives and far too much fat and sugar. The spread is best combined with fresh vegetables or herbs. Tip: Candle and parsley also help burn fat!
Sweet breakfast for weight loss
Even if you prefer something sweet in the morning, you don’t have to do without breakfast. Muesli is popular with many anyway. And rightly so: Cereal flakes are rich in fiber and keep you full for a long time. .
Fresh fruit goes very well with it and brings the sweetness. Almost all berries are perfectly suitable. They contain little fructose. The high water content ensures a well-filled and low-calorie stomach. You can find blueberries, currants and strawberries at the right time of the year as regional products. Out of season, frozen berries are perfectly fine.
We also recommend combining the muesli with the right nuts, which provide plenty of unsaturated fatty acids. Especially suitable: almonds, as they contain hardly any carbohydrates, and hazelnuts, which studies have shown to curb appetite.
It is best to prepare the muesli with low-fat natural yogurt or with soy milk. Yoghurt has a positive effect on blood sugar levels and restores the intestinal flora. Soy milk supports the body in breaking down carbohydrates. This is to prevent fat storage.
2 tips: eggs and grapefruit
Even if you like eggs for breakfast, you definitely won’t go wrong. One or two organic eggs even get the fat metabolism going and keep you full for a very long time. Cooking in water is obviously better than frying in fat.
If you want to lose weight, a glass of freshly squeezed grapefruit juice is also a real insider tip. The fruit has been proven to be an appetite suppressant and also provides plenty of pectin, a natural fiber.
The bottom line: There are many types of breakfast that will help you lose weight. So grab it!