First, breakfast precautions during weight loss
How to eat breakfast during weight loss?
1. It is best to eat warm food for breakfast, and liquid food is better. For MM who is losing weight, it is more suitable for liquid food, which is both nutritious and full.
2. Breakfast should not be cold, which is not good for the stomach and is not conducive to digestion and absorption.
3. You can't drink milk on an empty stomach, which has a great influence on gastrointestinal function. If you drink it for a long time, you will easily get high blood pressure and coronary heart disease.
4. Choose whole wheat bread. Many people choose bread for breakfast. Whether they are losing weight or not, they should choose whole wheat bread. Because wheat bran contains a lot of B vitamins and cellulose.
The best time to eat slimming breakfast.
The best time for breakfast is from 7 to 8. Medical experts pointed out that when people sleep, most organs are fully rested, while the digestive organs are still digesting and absorbing the food left in the gastrointestinal tract after dinner, and gradually enter a state of rest in the morning. Once breakfast is eaten too early, it will inevitably interfere with the rest of the gastrointestinal tract, make the digestive system in a state of fatigue for a long time, and disrupt the peristaltic rhythm of the gastrointestinal tract. So it is most appropriate to have breakfast around 7 o'clock, because people have the strongest appetite at this time. So don't eat breakfast early because you get up early. You can stretch your muscles after getting up and before eating.
Second, healthy weight loss breakfast recipes
Sweet potato porridge
Everyone knows that sweet potato is the most slimming food, and porridge is the most recommended one. It is best to eat in the morning. One is that it can increase gastrointestinal peristalsis and help clean up intestinal toxins. Eating less in the morning can reduce the amount of porridge. After eating porridge, you can eat two soda cookies or a bottle of yogurt as a supplement.
Ingredients: sweet potato, rice.
Exercise:
Take a proper amount of rice, wash it, add water to the pot and boil it, then simmer for about 20 minutes.
Take 2 sweet potatoes of moderate size, then wash them, peel them, cut them into small pieces, put them in porridge, and simmer for 20-30 minutes.
rolled oats
This kind of breakfast can be prepared one day in advance and heated the next day. Oat is deeply loved by dieters, and it is a diet food with good reputation, because it is rich in dietary fiber and very nutritious. Not only can you lose weight, but it is also very beneficial to the human body. Eating more is good for your health.
Ingredients: oatmeal 100g, baking soda powder 1 4 teaspoon, sunflower oil1teaspoon, brown sugar powder14 teaspoon, 50g milk, black and white sesame seeds.
Exercise:
Stir sunflower seed oil, brown sugar powder and milk evenly, and add appropriate amount of salt.
Add oatmeal and baking soda and mix well.
Knead into a ball, then divide it into small balls and roll it into thin slices.
Brush some milk on it, sprinkle with sesame seeds, and bake in the oven at 170℃ for 20 minutes.
eight treasure congee
This kind of porridge can be cooked one day in advance and heated the next day. Nuts inside are rich in protein, dietary fiber and vitamins. Beans and cereals can also provide you with different nutrition, which is not only beneficial to health but also slimming, and is also a beauty sacred product.
Ingredients: 50g red beans, 20g peanut kernels, dried lotus seeds 15g, 50g dried red dates, 50g seedless red raisins, 50g glutinous rice 180g, 50g black rice, 50g pine nuts 15g, and rock sugar 100g.
Exercise:
Wash red beans and peanuts, soak them in clear water for 2 hours, pour off the water, then put them in a small pot, cover them with 300 ml of water, cook for 30 minutes on medium heat, and turn off the heat. Save the cooked bean soup. Soak the lotus seeds in water for 2 hours and take them out. Take out lotus plumule. Wash the red dates and remove the core. Wash the raisins.
Wash glutinous rice and black rice, soak for 2 hours, and drain.
Take a large soup pot, add 2000ml of red beans, peanuts, boiled bean soup, lotus seeds, red dates, raisins, glutinous rice, black rice, pine nuts and water, and bring to a boil. Put two chopsticks horizontally on the pot, cover the chopsticks with the pot cover, turn to low heat and cook for 1 hour for 20 minutes. At the same time, stir it occasionally with a spoon to avoid sticking to the pot. Add rock sugar, stir slightly, and simmer for 30 minutes.
Third, the fruit weight loss breakfast is delicious and thin.
Breakfast fruit recipe: yogurt fruit salad
Ingredients: 300g of apples, 300g of bananas, 300g of sweet peaches, 2 brown plums, lemon 1 piece, watermelon1000g. One bottle of Kraft pure yogurt (227g), a little salt and 50g sugar.
Practice: Half of the lemon is cut into semi-circular thin slices, half is chopped, and stirred with salt and sugar for 30 minutes. Cut all the fruits into cubes about 2 cm square. Mix yogurt with lemon sauce and diced fruit.
Breakfast Fruit Recipe: Fruit Cake Sushi
Ingredients: sushi rice 1 00g, perilla powder, kiwi fruit1,orange slices, hazelnuts, 2 cake molds, 2 plastic wrap films, apple slices, strawberries and mint leaves.
Practice: Mix perilla plum powder and sushi rice evenly for later use. Peel and slice kiwi fruit for later use. Spread a layer of plastic wrap on the model, fill rice with the method of 1 to 1/2, fully compact by hand, spread a layer of kiwi fruit slices, then fill rice on the model, compact and demould. Arrange orange slices, apple slices, strawberries and kiwi slices on the shaped rice at random, and then decorate with hazelnuts and mint leaves.
Breakfast Fruit Recipe: Yogurt Fruit Fishing
Ingredients: a box of yogurt and fruit can be matched at will, and the best combination is carambola, orange, apple and strawberry.
Practice: In fact, the practice is very simple. First clean and cut the fruit, then spread it out, and finally pour the yogurt evenly on the spread fruit to taste.
Breakfast Fruit Recipe: Coconut Fruit Party
Ingredients: a little watermelon, 2 lychees, half kiwi fruit, 50g milk powder.
Practice: Peel and slice the fruit for later use. Coconut milk powder is washed and frozen.
4. What is the most nutritious for breakfast without gaining weight?
1, milk and dairy products
What is the most nutritious for breakfast? Dairy products are one of the sources of high-quality protein, and they are also rich in calcium. There is no calcium in the food you usually eat. Drinking milk at breakfast time is a good choice, such as a glass of milk, goat's milk, low-sugar yogurt and so on. The calcium content in milk is not only related to the development of bones, but also has the function of enhancing the sensitivity of nerves and muscles to stimuli, in other words, it has the function of stabilizing emotions.
2, animal food (meat, eggs)
What is the most nutritious for breakfast? Eat some lean animal meat in moderation, but you can keep energetic. Pork, beef, chicken and fish are all high-protein foods like eggs, milk and soybeans. Their high-quality protein contains a proper proportion of various amino acids, which can be almost completely absorbed and utilized after entering the human body.
Step 3: cereal
The staple food can be porridge, steamed bread, radish cake, toast, oats, whole-shell potato chips, or five-shell roots of coarse grains, such as whole-wheat bread and coarse-grain porridge.
4. Vegetables and fruits
What is the most nutritious for breakfast? It is best to eat fruit in the morning, because fruit is a rich source of vitamins A and C, and contains vitamin B family, fiber and minerals, which can not only stimulate appetite, but also promote intestinal peristalsis and maintain acid-base balance in the body. Eating fruit can not only beautify the face, but also make us look radiant and beautiful in the morning.