Whole wheat grain
One of the best ways to start a day is to start with whole wheat grains rich in fiber. Oatmeal, whole wheat bread or brown rice, these foods provide lasting satiety and reduce hunger, thus controlling calorie intake. They are also rich in vitamins, minerals and antioxidants, which provide necessary nutrition for the body.
Fruits and vegetables
Fresh fruits and vegetables are an excellent complement to breakfast. They are rich in water and fiber, low in calories and strong in satiety. For example, a cup of blueberry has only 83 calories, but it can provide a lot of antioxidants and vitamins. Vegetables, such as spinach or tomatoes, are also low-calorie and nutritious breakfast choices.
Leptin
Adding some lean protein sources, such as eggs, Greek yogurt or thin turkey slices, can make breakfast fuller and improve metabolism. Protein takes longer to digest, thus prolonging satiety and reducing calorie intake in subsequent meals.
Healthy fat
Proper amount of healthy fat can increase the satiety and satisfaction of breakfast. Avocados, nuts or seeds rich in monounsaturated fats help stabilize blood sugar levels and suppress hunger. They are also rich in vitamins, minerals and antioxidants.
Abundant water
Drinking a glass of water or tea for breakfast can help you replenish the water lost overnight and improve your satiety. Water has no calories, which can help you reduce the intake of other sugary drinks.
Avoid sugary drinks and processed foods.
Sugary drinks and processed foods such as fruit juice, soda and doughnuts are high in calories and low in nutritional value. These foods will quickly raise blood sugar levels, leading to blood sugar fluctuations and hunger rebound.
Cooking tips
When cooking breakfast, you can choose some skills to reduce calories. For example, fry eggs in a non-stick pan to avoid adding too much fat. Use whole wheat bread instead of white bread and choose low-fat milk or almond milk.
Listen to body signals
It's important to listen to body signals when eating breakfast. Only eat food that you are really hungry and avoid overeating. If you are still hungry after breakfast, consider adding some low-calorie snacks, such as fruits or vegetables.
Personalized breakfast
Everyone has different preferences and needs for breakfast. Customize your breakfast combination according to your physical condition, activity level and personal preference. Try different ingredients and cooking methods to find the perfect breakfast that can satisfy the taste buds and keep fit.