What can I eat for breakfast to lose weight?
1, protein
Protein must be supplemented for breakfast. Eggs are the first choice for breakfast According to research, breakfast is rich in protein, which can enhance our satiety, reduce the chance of eating junk food at night, and inhibit our appetite for food. If we lack protein for breakfast, it will weaken our muscle strength and metabolism. Therefore, when the baby eats in the morning, it is best to add an egg to breakfast. Besides, lean meat and milk are also good choices to supplement protein.
2. fiber
If our breakfast is rich in fiber, then our body will automatically reject some junk nutrition and take in carbohydrates from processed food. Sufficient fiber can help us slow down the digestive process, help our bodies keep full for a long time and store more energy. Whole wheat bread, oatmeal, fruits and vegetables are the main sources of fiber.
Step 3 drink more yogurt
Some fungi contained in yogurt can promote the health of digestive system, reduce abdominal distension and constipation, and make your lower abdomen look flatter. During the fermentation of yogurt, about 20% of sugar and protein in milk are hydrolyzed into small molecules (such as galactose and lactic acid, small peptide chains and amino acids), and the fat content in milk is generally 3% ~ 5%. After fermentation, the fatty acids in milk can be increased by 2 times compared with raw milk. These changes make yogurt easier to digest and absorb, and the utilization rate of various nutrients can also be improved. Yogurt is fermented from pure milk. Lactic acid bacteria can not only retain all the nutrients of fresh milk, but also produce various vitamins necessary for human nutrition during fermentation, such as VB 1, VB2, VB6, VB 12, etc.
You can have corn soup for breakfast.
The practice of corn soup
2 tablespoons corn flour, 1 tablespoon milk, 1 tablespoon cereal. Rinse the ingredients with boiling water. If you don't feel full enough, you can cook a fresh corn the night before, heat it in the microwave the next morning and eat it with corn soup. Corn contains a lot of dietary fiber, which is a good health care product in coarse grains and is conducive to promoting human digestion. Corn is a staple food for slimming, which is rich in nutrition and contains glycogen that is not easily absorbed by the human body, which is very beneficial to losing weight.
Regular eating time
Research from Israel shows that a high-quality breakfast diet plan helps to reduce fat. Daniela Kubovitz, M.D. and professor of Tel Aviv University, the lead author of this study, said: "Breakfast is high in calories, while lunch is normal and dinner is less than usual. Such a meal plan can not only reduce fat faster, but also reduce hunger caused by diet control. Kubovicz also pointed out: "In fact, the specific time and frequency of your eating are more important than what food you eat and the calories of these foods. "It can be seen that forming a good habit of eating regularly is helpful for reducing fat.
Matters needing attention in losing weight
1, breakfast is a must, and you can insist on eating an egg every day. Of course, if you don't like it, you can use goose eggs and duck eggs instead, but not more than one. You can also eat some pasta breakfast with soy milk or milk, and vegetable buns are also a good choice.
2. Eat a little rice+some light vegetables and a little meat for lunch. The meat is mainly shrimp, chicken and fish. This kind of white meat is as nutritious as red meat, but it has no fat and can help you lose weight. Of course, you can only eat fruits, except fruits with high sugar and calories, such as watermelon and durian.
You can have porridge or vegetable soup for dinner. If you still feel hungry, you can eat some fruit properly. Apples or pears are good. Fruit salad can also be considered, but salad dressing must be replaced with yogurt.
Never eat snacks or high-calorie foods, such as chocolate fried chicken, during weight loss. If you can't eat, you can't eat and you can't drink. Try to eat more fruits and vegetables, but the sugar content is higher. Not suitable for eating all the time.
If your base is too large, or you think dieting is not very effective, you can try to match exercise, especially aerobic exercise, which can sweat a lot, so that you can lose weight quickly.