A proper breakfast is the basis of good nutrition. Free online weight loss course for 12 weeks What to eat for breakfast: carbohydrates or proteins

Hello, dear readers! All nutritionists say that the first meal of the day – breakfast – is of great importance. Some people recommend protein foods, others carbohydrate foods, but we have to choose and are left guessing... For example, I’m very interested in what is best to eat for breakfast when losing weight. What about you?

Proteins or carbohydrates - what to prefer?

The most surprising thing is that both are good. To answer the question of which is better - porridge or eggs for breakfast, it is worth clearly understanding the role of proteins and carbohydrates in the body.

At first glance, it may seem that protein is healthier and preferable to eat in the morning, since it helps speed up metabolic processes - by approximately 20-40%. But you can eat it in the evening, achieving a similar effect.

But nutritionists advise eating carbohydrates only in the first half of the day, so they should be, in my opinion, breakfast when losing weight. This is especially true for slow carbohydrates. Such products release the carbohydrates they contain longer, so the feeling of fullness does not leave a longer period of time.

So what should you choose?

Types of breakfast

Breakfast can be any of three options, you can choose at your discretion:

• Protein;
• Carbohydrate;
• Protein-carbohydrate.

But in a large number of articles there are general words, and where can you find out the best correct option or a specific recipe for such a breakfast? Let's look at each of the three types of breakfast.

Protein-based breakfast

Protein-based meals can be based on dishes made from eggs, boiled meat or fish, seafood, and cottage cheese. Here are some options:

• Omelette. Beat the eggs with a little milk. Pour the egg mixture into a hot frying pan and fry on one side for 10 minutes.
• Cottage cheese with sour cream and dried fruits. Mix 150 g of low-fat cottage cheese with milk or sour cream. Instead of dressing, you can simply add some chopped raisins and dried apricots.
• Chicken breast roll. Scrambled eggs from 1-2 eggs are fried in vegetable oil (which should be no more than 2 drops!). It turns out to be a kind of pita bread. Shredded boiled chicken breast is laid out on it. Everything is rolled up.

For those who are too lazy to stand near the stove in the morning, you can simply eat a piece of boiled chicken fillet for breakfast or just boil yourself an egg.

If you choose a protein breakfast, then try to arrange a second breakfast for yourself, and make it carbohydrate. It’s just that if you deprive your body of carbohydrates in the morning, you will crave them in the evening. Moreover, this will most likely happen, because when the body lacks carbohydrates, our choice falls on their fastest and most harmful option.

Carbohydrates for breakfast

When you think of a carbohydrate breakfast, porridge immediately comes to mind. Of course, this is the simplest option.

When choosing porridge, you should prefer whole grains. Not that cereal is banned, but whole grain cereal is better. Oatmeal will “give up” its complex carbohydrates more slowly than rolled oats. So you will.

But this does not mean at all that if you want to lose weight, you should eat porridge with water or milk every morning. There are a lot of products and recipes, besides porridge, that will help put the right amount of carbohydrates into the body in the morning. This:

• Fruits and vegetables;
• Berries;
• Green;
• Porridge (buckwheat, oatmeal, barley).

It would be wise to add some protein food to carbohydrates to lower their glycemic index and prolong the cherished feeling of fullness.

For example, add cottage cheese to fruits/berries, kefir to greens (if you call on a blender to help, it will turn out great), and cook porridge with milk or eat it as a snack with cheese.

But it’s better to avoid juices for breakfast, even freshly squeezed ones. These are fast carbohydrates devoid of fiber. It would seem that a healthy and harmless glass of juice is equal to 4-5 tablespoons of sugar. Agree, so many sweets in the morning are more likely to help you gain weight than lose weight.

Protein-carbohydrate breakfasts

But most likely the best option will be breakfasts that contain both proteins and carbohydrates in the required amount.

Here are some examples:

• Sandwich with chicken and vegetables. To prepare this breakfast, you will need to pre-boil some chicken fillet. Take coarse bread and cut it. Place a slice of cucumber and tomato on it, and chicken cut into strips on top.
• You can cook delicious cocktail with blueberries and green tea. In addition to healthy carbohydrates and proteins, this dish contains large quantities of antioxidants that protect cells from harmful effects. First, steep 2 green tea bags in ¾ cup of water for 5 minutes. In a blender, mix chilled tea, 2 cups of blueberries, 350 grams of yogurt (of course low-fat), 2 tablespoons of almonds and ground flax seeds. The mass is mixed until homogeneous.
• Oatmeal pancakes with cranberries. This dish can not only be used as breakfast in the morning, but also taken with you to work. It is necessary to mix one glass of wholemeal flour and oatmeal, a teaspoon of cinnamon, four tablespoons of baking powder and 3 tablespoons of sugar, preferably brown. Mix 2 eggs, a glass of orange juice and a quarter glass of milk separately. Then both liquid and dry products are mixed. At the end, dried beak is added. Pancakes are fried until cooked on both sides.

Quite a lot interesting options can be found at the link.

Breakfast calories

The recipes for a delicious breakfast for weight loss are endless.

The main thing is that when drawing up the next menu for the morning, do not forget to count how many calories are not only in the breakfast itself, but also its percentage in the volume of the whole day.

In order to achieve weight loss results as quickly as possible, it is worth remembering that breakfast makes up approximately 25% of the calorie content of food during the day.

When losing weight for women of average height, a calorie menu in the range of 1400-1600 calories is considered effective. This means that breakfast is approximately 350-400 calories.

Well, now everything has fallen into place. As we have seen, the right breakfast can be both satisfying and tasty. And it's time for us to say goodbye. I look forward to seeing you again and thank you for your attention. The next topic will be no less relevant and interesting. Subscribe to our news and learn a lot of new and useful information.

Mini Tips for Losing Weight

Reduce your portions by a third - that's what will help you lose weight! Short and to the point :)

Add more or stop? When this question arises, it’s definitely time to stop eating. This is the body giving you a signal that you will be full soon, otherwise you would not doubt it.

If you tend to overeat in the evenings, then take a warm shower before dinner. 5-7 minutes, and you already have a completely different mood and attitude towards food. Try it - it works.

Michel Montignac, a well-known nutrition guru, proposes to classify all varieties breakfasts by two types:

• protein-lipid
• carbohydrate

Protein-lipid breakfasts are not only satisfying, but also healthy. After all, in every living human body, thousands of new cells appear almost every second, and for growth and good development they need proteins.

It’s not for nothing that the English have an omelette with bacon so popular as a morning meal. It turns out that this dish contains a lot of valuable proteins. For example, collagen, which we need to maintain bone strength and skin elasticity, or hemoglobin, which carries oxygen throughout our body.

Did you know that it is proteins that form and maintain muscle mass, regenerate (i.e. repair) cells and serve as the material required for the growth of all tissues? That foods rich in proteins contain amino acids that guard our youth and are involved in the synthesis of hormones and vitamins? What does the absence of these amino acids affect the growth and development of cells, delaying these processes?

Although the human body is capable of reproducing some amino acids itself, there are some among them that are irreplaceable. They must necessarily come from outside. Their main source is protein (i.e. protein) food.

In addition to protein, it also contains other “benefits”. For example, eggs contain phosphorus, potassium, vitamins, calcium, and fermented milk products contain microorganisms that can normalize the functioning of our intestines.

The most affordable options protein breakfast : cottage cheese, boiled eggs, kefir, omelet, low-fat yogurt.

However, remember, if your day began with protein foods, then in the second half it is better to give preference to carbohydrates, because experts say that in order for the body to receive enough energy, our diet should consist of sixty percent carbohydrates.

Well, now let's talk a little about carbohydrate breakfast ! Ideal option carbohydrate breakfast is considered to be one in which fast carbohydrates are correctly combined with slow ones. So that you can clearly understand their difference, let’s try to explain it figuratively.

Let's imagine that the release of energy in a living organism looks like a fire. Some carbohydrates burn in it very quickly, like dry wood chips. That's why they are called "fast carbohydrates." They are found in jam, honey, chocolate, and jams.

After their use there is a fairly sharp surge vital energy, which provokes an increase in insulin in the blood, which favors the preservation of calorie reserves in the form of fat deposits.

But the above-mentioned surge is short-lived, then an equally sharp decline in energy supply occurs. Of course, such strong changes are extremely undesirable either for the body or for your figure.

Slow carbohydrates can burn gradually and slowly, like large logs. You will find them in buckwheat porridge, oatmeal and rice.

Compose your daily menu in such a way that 2/3 of carbohydrates enter your body in the first half of the day, since the carbohydrate “energy fire” should gradually fade away by the evening.

The most simple options correct carbohydrate breakfast : corn flakes, muesli, rice porridge with raisins and candied fruits, bran-containing bread with jam.

Z breakfast should be substantial (sufficient). The number of foods eaten for breakfast is not limited. Drink 20 minutes before breakfast fruit juice(lemon, pineapple or orange) without sugar or eat fruit. It's best to eat kiwi, which contains 5 times more vitamin C than a small orange.
If you have just squeezed juice from fruit, you should drink it immediately, as the vitamins in it are quickly destroyed. Do not drink ready-made juice in packages, even if it is called “pure fruit”. The content of vitamins in it is very small or there are none at all.
Regardless of which fruit you choose for breakfast, it is important to eat it on an empty stomach, that is, on an empty stomach. Fruits should not be eaten at the end of a meal because they require little time to digest (about 15 minutes). When you eat fruits, they do not linger in the stomach and go to the small intestine, where they are well digested and absorbed. If you eat fruit for dessert, it remains in the stomach, which already contains the food you have eaten. It takes 2 to 3 hours to digest it (fish, meat, fats). Thus, fruits find themselves locked in a warm and humid environment, which leads to their fermentation and disruption of the digestion of previously consumed food with a simultaneous loss of vitamins. It is recommended to wait 15-20 minutes after eating fruits so that they can go down into the small intestine and would be freed from the danger of being locked in the stomach if other food immediately enters there. Processed fruits are easier to digest (especially jams made without sugar), but they contain less vitamin C.

Types of breakfast

Carbohydrate breakfast
Can be formulated according to your choice from the products listed below. It is important that they belong to a certain category. “Good” carbohydrates: wholemeal or bran bread; whole porridge without sugar; jam without sugar.
Dairy products: low-fat cottage cheese (0% fat) or low-fat yogurt.
Drinks: skim milk; decaffeinated coffee; weak tea; chicory; soy juice
All types of fats are excluded ( butter, margarines) whole milk products, chocolate.
Coarse bread. To balance the diet, it is recommended not to eat bread (except in rare cases) for the next two meals (lunch and dinner). However, during breakfast it can be consumed without restrictions. The bread must be baked from wholemeal flour, i.e., contain all the necessary components of wheat cereals. Do not confuse it with such types of bread as malt bread and various types of black bread. The flour from which black bread is baked may not be wholemeal flour. Although this bread contains most of the components of cereals, some of them are missing and it is difficult to find out which ones. We can recommend most gray and rye varieties of bread or, for example, such as Doktorsky, Barvikhinsky, etc.
It is not always easy to find bread that is actually made from wholemeal wheat flour. So, bran bread is actually white bread with bran added to it.
It would be good if the bran content was at least 20%. And although the fiber content in such bread is sufficient to reduce glycemia, it lacks various vitamins and minerals.
Wholemeal bread can be eaten with low-fat cottage cheese or sugar-free jam, or both.
Sugar-free jams are made from 100% fruit (cooked in their own juice), 0% sugar and pectin (soluble fibre). When choosing low-fat cottage cheese (with or without jam) for breakfast, it is important that the fat content is 0%.
Dishes made from poppy seeds. Corn or wheat flakes or puffed rice should be excluded. These foods are high in sugar, coated in caramel, or have added honey or chocolate. We recommend cereals containing real organic grains. They should not contain any sugar or other additives.
Muesli containing walnuts, hazelnuts and almonds or dried fruits are quite suitable if you intend to lose a few kilograms. Those who want to lose more than 20 kg should wait until entering the second period.
Muesli can be mixed with completely low-fat cottage cheese or yogurt. It can be diluted with hot or cold milk (skimmed, of course). These flakes should be chewed slowly, moistening them generously with saliva, which promotes better digestion. Ideally, you can grind the cereal grains yourself. The maximum amount of vitamins is contained only in freshly crushed or unground cereals.
Breakfast can only consist of fruit. In this case, it is recommended to include at least skim milk in the diet to ensure sufficient intake of proteins and calcium.
Drinks Drinking plenty of fluids is as necessary as eating breakfast. After sleep, in the morning, the body needs to restore fluid reserves. It is preferable to give up coffee (at least in phase 1), since in some people the caffeine it contains stimulates insulin production (in case of poor pancreatic health). It is recommended to drink decaffeinated coffee or, which is much healthier, a mixture of it with chicory.
If you like drinking coffee with milk, drink it.
A mixture of milk and coffee is less beneficial for people with hypersensitivity because coffee changes the structure of the milk. Although tea contains some caffeine, it can be consumed, but not strongly brewed.
It is preferable to consume skim milk, since adults do not digest whole milk well and it contains too much “bad” saturated fat. It is best to use powdered skim milk, you can make it quite concentrated without diluting too much with water.
You should forget about white refined sugar. But, besides pure sugar, there are other foods with its taste, and you should completely exclude them from consumption.
If it is difficult to completely give up sugar, try to get used to consuming it in much smaller quantities. Anyone who has already said goodbye to coffee with sugar will never return to their old habits.
To reduce your sugar intake, you can use artificial sugar substitutes: sugar substitutes do not cause harm to the body.
However, it is better to use sugar substitutes, if you cannot do without them, as rarely as possible. They should only be used in transition period. Then you should abandon them or use them extremely rarely (with very long time intervals). When preparing dessert, it is recommended to occasionally use fructose. It does not cause cancer and has a low glycemic index.

Carbohydrate breakfast

Recommended: freshly squeezed fruit juice, fruit (15 minutes before breakfast), raw cereals without sugar, low-fat yogurt.
Acceptable: wholemeal bread, gray or with bran White bread, muesli, rye bread, skim milk
Prohibited: white bread, dried bread, croissant, coffee, hot chocolate

Protein-lipid breakfast
This breakfast option includes meat and pork products (bacon, ham, sausages, eggs, cheeses, etc.) and is distinguished by the fact that carbohydrates, including “good” ones (no bread), are completely excluded.
This breakfast should include low-fat milk products (milk, low-fat cottage cheese, yogurt).
The proposed breakfast option includes foods containing significant amounts of saturated acids. Those who have high level cholesterol in the blood, you should refuse such a breakfast.
If you use the recommended type of breakfast, then it is healthier to have dinner without foods containing fats, stick to “good” carbohydrates, and eat fruit while drinking tea.

Recommended: scrambled eggs, hard-boiled eggs, fried eggs, cheeses
Acceptable: fruit juice (15 minutes before meals), whole milk, coffee with chicory, tea
Prohibited: white bread, wholemeal bread, croissant, coffee, chocolate

Lunch

If you are used to eating something during your coffee break around 11 am, then eat some fruit, such as an apple, or a few nuts (almonds, walnuts or hazelnuts). You can eat a piece of cheese (preferably low-fat). You can easily adapt if you always have some cheese with you without unpleasant odor. Hard-boiled eggs are also acceptable.

Fruit breakfasts
Recommended: grapefruits, oranges, plums, apples
Allowed: tangerines, grapes, cherries, hazelnuts, dates
Prohibited: bananas, canned fruits, candied fruits

What does a diet breakfast or a proper breakfast for weight loss mean?

Remember the famous saying “Eat breakfast yourself, share lunch with a friend, and give dinner to your enemy”?

Breakfast is a must, and if you are losing weight, then doubly so!

Many people believe that if they are losing weight, then they don’t have to eat breakfast, they say, in this way a calorie deficit is created, and while I want to eat, my body has nothing left to do but burn fat?

Do you ever have such thoughts?

The thoughts are wrong because they come from fictitious information in advance that you can only lose weight if you eat little or are completely hungry.

Because the body begins to save calories and simply slow down your metabolism, but today we won’t talk about that, but we’ll talk about what to eat for breakfast in order to lose weight.

There is a lot of conflicting information on the Internet about what is best to eat in the morning to lose weight, someone talks about cereals, while emphasizing the fact that there is a lot dietary fiber, someone writes that you should have breakfast only after physical activity or vice versa.

In a word, how many people, so many opinions.

I will offer you several options for dietary breakfasts - after all, you will still be guided only by your preferences and taste.

Before listing breakfasts, I want to write a key idea: you should be full so that you don’t feel hungry for as long as possible.

Correct or dietary breakfasts for weight loss:

Protein breakfast - protein predominates, but also contains carbohydrates and fats, but in smaller quantities.

Protein, the most necessary and sought-after component in our diet, important point– about 30% of the calories contained in the product itself are spent on protein digestion.

Protein foods are digested slowly and provide long-lasting satiety, which is also a necessary factor for weight loss.

Many people find it difficult to understand what a protein-containing breakfast is?

It is desirable that there is also animal protein.

Let's see what animal protein contains:

Cottage cheese, eggs, meat, chicken, fish, butter, milk, sour cream are the main products that contain animal protein.

Of course, a protein breakfast consists not only of protein, there are also carbohydrates, carbohydrates must be complex - again, they take a long time to digest and give a long feeling of fullness.

Bread is the most important attribute of breakfast, and it is desirable that the bread be more coarsely ground or made from gray flour, I won’t explain why, I think it’s already clear.

Many people have breakfast as if it were a protein breakfast - sausages, sausage, various sausages and meat products.

In my opinion, there are more fats and offal, and these products are very difficult to classify as protein.

Best consumed for breakfast, more natural products– cottage cheese, eggs, chicken, meat, whatever you like, the most important factor is deliciousness. You should like this food and then breakfast will be a real pleasure for you.

A carbohydrate breakfast is basically a breakfast consisting of various cooked cereals.

I just looked at the calorie content of oatmeal, it ranges from 88 kilocalories to 400 kcal, depending on the composition and brand of the manufacturer. After all, basically, now porridge is not boiled, but brewed from a bag and after 10 minutes, the porridge is ready.

Oatmeal has a very good effect on digestion and is simply irreplaceable for various stomach diseases, but I would not focus on it as a surefire way to lose weight.

Although, of course, porridge contains dietary fiber, provided that you cook the porridge yourself from cereals or grains.

If the porridge only requires pouring boiling water over it, then it is just a semblance of porridge; there is nothing useful left in it except chemicals and calories. If you don’t believe me, type in the search “the benefits and harms of porridge from bags.”

Food additives are added for taste and smell, sugar or a sweetener is added for sweetness, but the person does not feel full, and after a short time the desire to eat something again appears.

That's basically all the information about the right breakfast for weight loss.

In fact, there are no rules or correct breakfasts - all people are individual, and you need to take responsibility for losing weight and start just having breakfast, and determine and notice for yourself how you feel after eating different foods.

Please note:

1. How long does it take you to feel full?
2. What do you eat during the day, after various breakfasts?
3. What are you most drawn to, what products?
4. Does your mood change throughout the day depending on what you ate in the morning?

Breakfast has an important impact on how your body will live this day, whether you will have savings in your body today, or whether you will use up all the calories today.

There is a simple relationship: if you haven’t eaten in the morning and your body hasn’t received the necessary components for full and efficient work, then immediately, in the morning, the economy mode is turned on, when your fat reserves are saved until the worst times.

After all, your body doesn’t know at all that you didn’t eat because you overslept, for example, and it begins to save what little it has at the moment.

How will he do this?

Do you think he will open the bins of fat and squander it left and right?

Nothing like that, your pulse will slow down - your heart will beat 2-3 beats per minute less often, and your breathing will become a little less frequent, less oxygen will enter the body, redox processes will also slow down, and as a result, you will spend, say, a day not 1800 calories, but only 1400.

And to avoid all this, you just had to eat in the morning.

I found an interesting selection on the Internet for every taste, I hope you will find something for yourself.

Diet breakfast options for weight loss:

What could be more satisfying, quick and delicious than breakfast made from chicken eggs? The presence of vegetables makes breakfast balanced. There are many options here:

• scrambled eggs with onions and tomatoes;
• omelet with broccoli or cauliflower;
• scrambled eggs from a couple of eggs with a small amount of chicken breast + lettuce;
• a couple of hard-boiled eggs and a vegetable salad.

Do you want to start the day with something incredibly easy, but so that you can easily wait until lunch? Select fruits and nuts:

• baked apple with a spoon of honey and a handful of nuts;
• fruit salad with nuts, dressed with yogurt;
• grapefruit and a handful of almonds (great for accelerating metabolism);
• half a glass of nuts and a glass of freshly squeezed fruit juice.

Simple milk breakfast

What could be simpler than breakfast with dairy products? They do not require any additional preparation at all. There are many options:

• a glass of kefir + bran or fiber;
• fermented baked milk + apple;
• cottage cheese with fruits or berries;
• cottage cheese mixed with yogurt (if the cottage cheese is low-fat and uniform in structure, you will get something like store-bought cottage cheese);
• “soup” made from cottage cheese, berries and kefir;
• white yogurt and banana.
• milk soup with rice

Buckwheat with kefir for breakfast

Girls who are into diets have probably heard about this combination.

There is even a whole diet that you need to follow for several days and which includes exactly these products. They can be eaten either mixed or without mixing.

We usually call tea and a sandwich a hearty meal. What options for such a breakfast can be considered dietary?

• tea without sugar with milk + bran bread with a slice of cheese (you can add a slice of apple);
• tea without sugar + black bread with cottage cheese and herbs;
• tea without sugar + rye bread with cucumber and white chicken.

Oatmeal

It is no secret that Sherlock Holmes, who had extraordinary mental abilities, always chose this option. And for good reason: oatmeal is incredibly healthy. In addition, there are many options for how to eat it deliciously:

• oatmeal + grated apple;
• oatmeal + nuts;
• oatmeal + raisins or other dried fruits;
• oatmeal + fresh berries;
• oatmeal + banana;
• oatmeal + cream and honey.

For those with a sweet tooth

If you can’t imagine your life without sweets, then it’s better to eat it in the morning - during an active day you will use up the calories you receive and will not gain weight from your favorite treat.

• a cup of tea without sugar + 1/3 bar of dark chocolate. Precisely bitter, not dark, not milky and certainly not white - they have too much sugar;
• a cup of tea + a couple of cheesecakes;
• cup of tea + banana pancakes.

For those who are constantly late or rushed

If you are very limited in time, the easiest option is a ready-made breakfast. But you also need to be able to choose it:

• plain corn flakes without sugar or additives + yogurt;
• the same cereal, but with milk and berries;
• unsweetened bran (sold at the pharmacy) + fermented baked milk (a very filling option).

Balanced

The best breakfast option is the one that saturates the body with all the necessary elements. Some things will need to be prepared the night before, but it's worth it:

• boiled chicken breast + fresh vegetable salad;
• lean ham + a couple of cucumbers;
• half a grapefruit + a sandwich with lean meat and lettuce.

Source of breakfast options: http://womanadvice.ru/dieticheskiy-zavtrak#ixzz3IrvSsMcD
WomanAdvice magazine - advice for all occasions

Also, I would like to highlight frequently asked questions:

Breakfast for those on a diet

If I am following a certain diet – should I stick to the diet or not?

In my opinion, if the diet limits you, and there are not many foods on your menu, then you can change the restriction that exists.

Please understand you alone simple thing: any diet cannot last forever, you will either finish it successfully or fail.

You need to try to eat a balanced diet all the time, one might even say always, throughout your life. As I wrote above, breakfast is a necessary attribute of weight loss.

And regardless of your diet, you need to think about your breakfast options that taste good to you, and not just think about weight loss.

I’ve been on a diet for a long time, lost weight and now how should I eat breakfast?

I have an article called “In it, I describe how you can recover from severe dietary restrictions, and how you can normalize both metabolism and nutrition itself.

But still, I repeat, you definitely focus on deliciousness and the desire to eat this or that food.

And if you are planning to lose weight forever, then of course, you simply must have a delicious, nutritious breakfast in your life.

If I can’t eat in the morning, what should I do? Can I just drink a glass of tea or a cup of coffee?

Personally, I don’t adhere to this point of view, so if you can’t eat in the morning, then drink a glass of tea or coffee.

Thus, you will start the work of digestion, but a little later, when your stomach lets you know that it’s time to eat something, then you definitely need to eat something.

If, for example, you wake up at 7 o’clock in the morning, drink tea and run off to work, then it is likely that after 2 hours you will feel a persistent desire to chew something.

Then, you need to take breakfast with you to work and eat it there. What you take with you again depends on your preferences and capabilities.

If you are at home, then in this case everything is much simpler; as soon as you feel hungry, you make a second breakfast for yourself.

What should the calorie content be?

The issue of calorie content is quite controversial; it will depend on your calorie corridor and daily calorie expenditure.

On average, it is desirable to have 300 - 400 calories.

Approximately - 1/4 of your daily diet

I heard that eating porridge in the morning is very beneficial? Is this correct?

If you are only determined to lose weight, then protein should predominate in your breakfast.

And in porridges, as you know, the main composition is carbohydrates. If you add a little cottage cheese or sour cream and eggs to the porridge, then the composition will be more balanced. You can also add a little butter to the porridge.

Again, I repeat, focus on what you like and create the breakfast menu yourself and approach this issue wisely.

Think, look at the amount of proteins, fats and carbohydrates, count the number of calories.

Porridges are good for digestion, and if you have any diseases gastrointestinal tract, then, yes, porridge must be present on your menu.

Is it possible to eat fruit in the morning?

Some diets offer a total reduction in calories with the help of fruits. Fruits have very few calories, but at the same time, they are dominated by carbohydrates.

Breakfast should be hearty, and as you understand, there is practically no satiety in fruits. Therefore, in my opinion, when losing weight, it is optimal to add fruits rather than making them the main breakfast.

Is it possible to eat sandwiches for breakfast? For example, with butter and cheese, or with sausage?

You can eat sandwiches!

But this does not mean at all that in large quantities, the butter should be spread in a thin layer, but the cheese may be thicker (cheese is a protein).

Be sure to count the calories of your sandwiches - bread + butter + cheese or sausage.

To find out how many calories there will be in your sandwiches, you must first weigh the bread on a kitchen scale, then spread the butter and weigh again, and then add the weight of the cheese to this amount.

If you love sandwiches and don't like other foods, and always rely on your eye (unless you have a kitchen scale), then it's quite possible that you're going overboard on calories.

If you are losing weight, but still do not have a kitchen scale, then be sure to purchase one.

When should I have breakfast if I have a workout in the morning - before or after?

No matter what kind of training you have, you definitely need to have breakfast!

And when, before or after? It depends on how you feel in your body after eating and the density of your breakfast.

Why am I talking about sensations in the body? Because if you feel heavy after eating, then of course you shouldn’t even think about training.

There is a common myth that if you worked out and immediately ate, then there will be no benefit, they say, why did you train, why did you waste calories?

This is what people say who are completely far from understanding the processes occurring in the body. The body recovers after playing sports within 24 hours and it is natural that if more was spent than received (eaten), then the missing energy will be taken from fat reserves.

Therefore, whether you need to have breakfast before or after training, be guided only by your feelings.

After training, you need to eat as desired. If you want to eat, then eat.

And at the same time, observe how your body reacts. Does weight decrease over a certain period of time? Or is it on the contrary increasing?

What is the optimal time for breakfast?

The time of breakfast depends on your daily routine, generally, after getting up before the first meal, it takes from 15 to 30 minutes. If you get up at 6 am, you will probably eat closer to 7 am.

I want to repeat that everything is individual again, you live according to certain biological rhythms, and the body has already adapted to your daily routine.

Is it possible to eat bread? Does it have a lot of calories?

You can eat bread, but whole grain bread is better. This type of bread is more beneficial for digestion, it contains more dietary fiber and slightly lower calorie content.

Again, you need to know when to stop, especially if you are watching your weight.

Is breakfast different for men and women? Should the composition and calorie content be different?

The composition of breakfast may not differ for men and women, but do not forget that men have a higher caloric intake.

Also, men have more muscle mass, which requires more protein to restore and build muscle mass.

This does not mean that protein in men’s food should predominate; there must also be carbohydrates and fats.

If you haven't found the answer to your question, be sure to ask it in the comments.

P.S. You know, an interesting thought came to mind, how do you perceive the expression “diet breakfast”?

• Correct?
• Dietary, for those who are on a diet?
• For diabetics?

If it's not difficult, answer in the comments.

If you liked the information presented in this article, then maybe it makes sense to continue our acquaintance with you?

My name is Natalia Gnezdilova, I am a specialist in comfortable weight loss, and if you are interested in the idea of ​​losing weight without dietary restrictions and grueling workouts, then I suggest you get acquainted with my approach to weight loss.

I regularly conduct training marathons on weight loss - the average weight loss result is 2-6 kg and, most importantly, eating habits change and thinking changes.

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Best regards, Natalia.

Not all people treat breakfast with due attention. Some people don’t have time to have breakfast due to their busy schedule and limit themselves to a cup of tea or coffee. Others suffer from lack of appetite in the morning and force themselves to eat or don’t eat breakfast at all. Without morning meals, the body does not receive the necessary energy to function fully during the day. You can’t completely give up breakfast, but you also need to choose healthy and nutritious foods for it.

Morning hours- this is the best time to get energy reserves for the whole day. Its deficiency can be compensated for by later meals, but they will not be able to normalize metabolism. Giving up breakfast for the purpose of losing weight or maintaining weight is pointless. This will have the opposite effect. Carbohydrate-rich and high-energy foods are absorbed better in the morning, helping to reduce appetite and maintain a feeling of fullness for a long time.

Morning meals have a beneficial effect on well-being and health:

• accelerate the metabolic process by an average of 5%;
• normalize cholesterol levels;
• prevent platelet aggregation (sticking together);
• reduce the risks of strokes and heart attacks.

People who do not skip breakfast are significantly less likely to suffer from diabetes, high blood pressure, and gallstones.

Eating in the morning gives a boost of energy and vigor, relieves drowsiness and apathy, and lifts your spirits. Breakfast stimulates a person’s intellectual abilities, increases attentiveness and concentration.

Why don't you want to have breakfast in the morning?

Lack of appetite in the morning is often accompanied by a feeling that the stomach is full. My health also leaves much to be desired. Apathy, drowsiness and fatigue are the result of low blood sugar levels in the morning. All this is not caused individual characteristics body, but the absence correct mode nutrition and proper rest.

Eating food before bed does not allow the digestive tract to rest. To digest the food eaten, the stomach does not stop working at night. This entails a feeling of morning satiety. Such a eating habit is a violation of the basics of a proper diet and entails negative consequences for health.

Overeating at night is largely due to the existing misconception that the energy accumulated at dinner is stored and spent the next morning, and breakfast helps to gain energy. excess weight. Everything happens the other way around. Food eaten before bed turns into fat deposits, and breakfast is perfectly absorbed by the body and gives the necessary boost of energy. And to regain your appetite in the morning, you need to reconsider your eating habits.

What are the consequences of skipping breakfast?

The cause of global obesity, according to scientists, is neglect of eating in the morning. People who don't eat breakfast gain 3-5 kg ​​annually. This is not so noticeable in early age and youth, but over the years it makes itself felt. From 35 to 50 years of age, the habit of not having breakfast in the morning leads to obesity and its characteristic health problems.

Skipping breakfast can cause the following consequences:

1. The risk of heart attack and death from coronary disease in men increases by 25%;
2. By the age of 40, the degree of excess weight in women can range from 5 to 20 kg;
3. The risk of developing gallstone disease increases and diabetes mellitus Type II for both sexes;
4. Both men and women experience a decrease in labor activity and the ability to think logically.

Not every breakfast is healthy. The choice of products for the morning menu must be approached thoroughly. Sandwiches with coffee and tea are not a good substitute fruit salads and porridge. They and other traditionally eaten breakfast foods provide virtually no benefit.

There are a number of foods that are not recommended for breakfast by nutritionists. These include:

1. Sausage, sausages, bacon.

These meat products contain large amounts of nitrates, salt and other chemicals. Experts advise replacing them with chicken or turkey meat.

1. Breakfast cereals.

Ready-made breakfasts contain not only plant fiber, but also abound in “fast” carbohydrates - sugar. The feeling of fullness after a dry breakfast is quickly replaced by hunger. To avoid this, you should eat whole grains, for example, muesli filled with kefir with nuts and fruits.

1. Donuts and pancakes.

The fast carbohydrates contained in these products contribute to the formation of fat deposits from excess sugar and are not good for your figure. When they are consumed, heaviness appears in the stomach.

1. Yogurts from the store.

The yoghurts presented on supermarket shelves contain preservatives, sweeteners, and flavorings. It is recommended to prepare fermented milk products for the morning meal yourself. If this is not possible, yogurt should be replaced with kefir.

1. Cottage cheese.

This healthy and protein-rich product is not suitable for breakfast. It is recommended to eat it not in the morning, but in the afternoon.

1. Citrus.

Tangerines and oranges consumed on an empty stomach can provoke allergies and lead to the development of gastritis.

1. Bananas.

If you eat bananas containing excess magnesium in the morning, this can disrupt the internal balance of the body. Bananas should not be consumed for breakfast, but in the afternoon.

1. Canned foods, smoked meats.
2. Sweets and tea with sugar.

Calorie content and nutritional value The morning meal is selected individually. Carbohydrate-rich and light breakfasts are necessary for people with intellectual work; protein-rich and high-calorie breakfasts are recommended for those who do physical labor.

Healthy Breakfast Basics

The recipe for a healthy and proper breakfast is simple. His menu should consist of easily digestible foods high in microelements and vitamins. The calorie content of the morning meal should be 40% of the daily diet, that is, from 360 to 500 kcal. It is necessary not only to count the calorie content of foods, but also to correlate food with the individual needs of the body.

Benefits for breakfast are:

• eggs containing proteins and other beneficial substances;
• nourishing, protein-rich, virtually devoid of carbohydrates, figure-friendly chicken meat;
• bran and rye bread, whole grain flour products;
• Honey, rich in natural antiseptics, beneficial substances, carbohydrates, relieves fatigue and stress;
• cereal porridges that provide a long feeling of satiety;
• kefir and green tea.

Lovers of invigorating coffee do not have to give it up completely, but they should limit their consumption of the drink. It is recommended to drink no more than one cup of coffee for breakfast. This is approximately 50-70 g, but no more.

1. To ensure that breakfast is not a burden and brings pleasure, you need to reschedule dinner and not overeat at night. This will allow you to feel a slight feeling of hunger in the morning.
2. To prepare light and healthy breakfast it doesn't take much time. It is enough to get up in the morning 15 minutes earlier than usual.
3. Coffee should be drunk after meals. On an empty stomach, this drink irritates the mucous membrane and can cause gastritis.
4. Breakfasts should be turned into a full meal.

If a person has never had breakfast before, it is impossible to rebuild the body in one day. It is necessary to accustom yourself to a new habit gradually. It is better to start with a light snack, and then gradually increase the calorie content of breakfast.

Carbohydrate and protein breakfasts

Carbohydrate-rich breakfast foods are recommended for knowledge workers. The ideal carbohydrate breakfast option is cereal porridge or muesli cooked in water. The menu can be diversified by adding nuts, fruits and natural juices to the muesli. Butter products and sweets are also rich in carbohydrates, but they are harmful to your figure. Cereals, on the contrary, help stabilize and maintain weight. You need to choose foods that contain carbohydrates so that the feeling of fullness is not accompanied by the desire to take a nap.

Proteins for breakfast are necessary for athletes who move actively during the working day or people engaged in heavy physical activity. An excellent source of protein is the classic english breakfast. You don't have to stick with the traditional omelet. It can be varied with prepared vegetables and chicken. There is no need to give up carbohydrates completely. A small piece of whole grain bread and a slice of cheese will provide the carbohydrates required for full physical activity.

Breakfast for athletes

People involved in sports need not only high-calorie breakfasts, but also amino acids that promote muscle growth and vitamins necessary for the full function of all systems. A properly composed diet is one of the most important tasks for bodybuilders.

With high physical and energy costs, athletes should not skip breakfast. Morning fasting leads to overeating at lunch. This completely breaks the basics proper nutrition, does not allow you to adhere to a clear regimen and maintain fitness.

The menu for a bodybuilder’s breakfast is hearty, dense, protein-rich, and rich in grains. These are cottage cheese, chicken meat and porridge. Use food additives must be clearly regulated according to the energy expended. During the period of persistent and tough training, they take whey proteins (protein shakes) or gainers. If there is no rigorous training, the athlete rests; it is better to refrain from supplements.

According to experienced athletes, the ratio of carbohydrates and proteins consumed for breakfast depends on your body type. Ectomorphs are recommended to consume equal amounts of both proteins and carbohydrates. Mesomorphs should consume 65% proteins and 35% carbohydrates, and endomorphs should reduce the number carbohydrate products up to 25% and eat more proteins.

Proper nutrition- the key to excellent well-being, physical and mental health. Well composed and healthy diet prevents metabolic disorders, is a prevention of diseases of the gastrointestinal tract, cardiovascular diseases. Following and observing the basics of proper nutrition allows you to keep yourself in good shape, in a great mood and have enough energy to carry out both intellectual and physical activities.