All meals are important, but breakfast can help you start your day on the right path. The best and richest breakfast will fill your stomach, make you feel satisfied and avoid craving later in the day. Eat 400 to 500 calories for breakfast, and make sure it includes lean protein and fat (such as eggs, beans, unsweetened Greek yogurt, nuts or nut butter) and fiber (vegetables, fruits or 100% whole grains). Starting a day with stable sugar in your blood will help you lose weight without sacrifice.

2. Give priority to real and complete food.

Make sure everything you eat is complete-there is no handling or packaging. Because salt is a preservative, these foods have the highest sodium content-keep this in mind when planning meals. Plan to make sure everything you choose is fresh: this means filling it with fresh fruits and vegetables, whole grains, low-fat dairy products and lean protein.

3. Understand the limits of salt.

When buying snacks, the content of each "low sodium" product must be below 140mg-so if you really have difficulties, you can follow this guide to put cards.

4. Drink coffee.

Start the day with a cup of coffee. Caffeine is a natural diuretic and an excellent source of antioxidants, which can protect cells from harm. According to American Dietary Guidelines (20 15), you can consume up to 400 mg per day (about Venti Starbucks coffee).

Not many people drink coffee? Tea is also a natural diuretic, and the types of herbal tea (such as dandelion or fennel root) can also help you. In fact: When a recent study compared the metabolism of green tea (in extract) with that of placebo, researchers found that people who drank green tea burned about 70 calories in 24 hours.

5 ... Don't drink sugary drinks.

Simple and clear: We are just not completely filled with liquid calories like real food. For example, drinking fruit juice or caramel coffee, a bowl of vegetables and protein-packaged cooking will not make you full. Therefore, please monitor your intake of fruit juice, soda water, sweetened coffee and tea drinks and alcoholic beverages. If you drink one of these drinks during the day, you will consume at least 800 extra calories at night, and you will still feel hungry. By the way, alcohol may inhibit the metabolism of fat and make it harder for you to burn these calories. )