I. Eggs
Eggs are rich in protein, which can provide rich nutrition for the body. At the same time, eggs can also enhance satiety. Eating an egg for breakfast helps to reduce the intake of lunch, control the calorie intake in a day and help to lose weight.
2. Milk
Milk is also rich in protein. Milk is also rich in vitamin D and amino acids needed by human body. But milk should not be drunk on an empty stomach. You'd better eat something else before drinking milk.
Three. rolled oats
Oatmeal here refers to pure oatmeal without additives, not all kinds of fruit oatmeal with sugar. Fruit oatmeal is rich in all kinds of sugar, which will lead to obesity. Pure oatmeal cooked with milk is very nutritious. If you like salty taste, you can cook salty oatmeal, which is warm and nourishing in winter morning.
4. Whole wheat bread
Compared with refined bread made of polished rice and refined flour, bread made of whole wheat flour has lower GI value and is not easy to gain weight. But the taste of whole wheat bread is not as delicate as that of wheat flour bread, and many people may not accept it. But when you buy it, you should pay attention to whether it is really whole wheat. If the first ingredient list is not whole wheat flour, it is easy to buy fake whole wheat.
5. Millet porridge
The porridge made of white rice porridge has high carbohydrate content and is easy to get fat. However, millet belongs to whole grains, and its calories are relatively low. You can choose millet porridge instead for breakfast, which is good for losing weight.
These foods can be eaten together, and you can kill two birds with one stone if you have a full breakfast without getting fat ~