First, whole wheat bread+soybean milk
Weight loss breakfast should also be nutritious. Eating two slices of whole wheat bread can satisfy the body's calorie requirement, and a cup of hot soybean milk can supplement protein. Whole wheat bread and soybean milk are not high in calories, so don't worry about taking too many calories.
Second, oatmeal+milk.
Oats are rich in dietary fiber, easily absorbed by human body and low in calories. They are good materials for losing weight. Brewing oatmeal with hot milk is nutritious and slimming.
Third, honey water+boiled eggs
Boiled eggs are low in calories and rich in protein, which can satisfy the human body's protein nutrition. Drinking a cup of honey water can promote gastrointestinal movement, detoxify and lose weight.
Fourth, vegetable juice+whole wheat toast
Squeezing carrots or tomatoes into juice can supplement vitamins and dietary fiber, preferably with low-calorie whole wheat toast.
Weight loss breakfast plan
Option 1: 370 calories.
Basic nutritional type: whole wheat steamed bread+soybean milk
No matter how busy you are, you should eat a whole wheat bread or steamed bread with a cup of hot soybean milk or hot milk to provide enough carbohydrates and some protein nutrition.
Option 2: 380 calories.
High fiber type: whole wheat steamed bread+soybean milk+small tomato
This is the practice of strengthening cellulose and vitamin C. When steaming steamed bread, throw a few small tomatoes in. If they are steamed, the nutrition will be doubled and the antioxidant effect will be improved.
Option 3: 460 calories, at least this level.
High fiber and high protein type: whole wheat steamed bread+soybean milk+eggs+small tomatoes.
It is best to eat an egg for breakfast, because it is best to absorb it in the morning, so we must take this opportunity to absorb protein and start the body's mechanism of burning fat.
Option 4: 530 calories.
High fiber and high protein detoxification type: whole wheat steamed bread+soybean milk+egg+small tomato+half sweet potato.
Sweet potato is an excellent detoxification food, which is sold in supermarkets. Wash a sweet potato every morning and steam steamed bread in an electric rice cooker. Remember, eat sweet potatoes with skin.
Option 5: 590 calories.
High fiber and high protein detoxification * * * Type: whole wheat steamed bread+soybean milk+eggs+small tomatoes+half sweet potato+peanut butter or sesame sauce.
To add icing on the cake, spread peanut butter or sesame sauce on steamed bread to improve its nutritional value. Because eating oil for breakfast is more helpful to lose weight! Morning is the best time to eat oil.
Scheme 6: The total heat is 600 calories.
Ultra-high fiber and high protein detoxification type: whole wheat steamed bread+soybean milk+eggs+small tomatoes+sweet potatoes+peanut butter or sesame sauce+vegetables.
Scheme 7: The total heat is 640 calories.
Detoxification ultra-high fiber and high protein health oil * * * Type: whole wheat steamed bread+soybean milk+eggs+small tomatoes+sweet potatoes+peanut butter or sesame sauce+vegetables+olive oil.
Five kinds of oil scraping foods are best for breakfast.
1. Corn
It is rich in calcium, phosphorus, magnesium, iron, selenium, vitamin A, B 1, B2, B6, E, carotene and so on. It is also rich in fiber. Eating corn oil regularly can lower cholesterol and soften blood vessels. Corn has an auxiliary therapeutic effect on cholecystitis, gallstones, icteric hepatitis and diabetes.
2. Oats
Has the function of lowering cholesterol and blood lipid. Because oats are rich in dietary fiber, this soluble oat fiber is not found in other grains. Because this kind of fiber is easily absorbed by human body, and because of its low calorie, it is not only beneficial to lose weight, but also suitable for dietotherapy needs of people with heart disease, hypertension and diabetes.
potato
It has strong effects of lowering blood cholesterol, maintaining blood acid-base balance, delaying aging and preventing cancer. Potatoes are rich in dietary fiber and gum, which can be described as "intestinal scavengers".
4. red dates
Eating more can improve the body's antioxidant capacity and immunity. Jujube can also effectively reduce cholesterol and triglycerides in the blood.
5. Apple
Its pectin can reduce blood cholesterol. Apples are rich in potassium, which can eliminate excess sodium salt in the body. For example, eating three apples a day is good for maintaining blood pressure and blood lipids.