Healthy breakfast recipes and the 7 foods that we should include

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Breakfast is the most important meal of the day. It is important for everyone since it provides us with energy and nutrients. It helps improve mental performance and concentration during morning activities.

Some people skip breakfast in an effort to lose weight, but this is not good. A breakfast healthy It is a great way to start the day. For this reason today we invite you to combine your morning meal and try one or some of these healthy breakfast foods that help you lose weight. Keep reading our healthy breakfast recipes to help you lose weight.

Healthy healthy breakfast recipes to help you lose weight

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Eating a meal in the morning is a healthy habit if you are taking care of your weight. More than one research shows that people who eat breakfast regularly tend to be thinner and dieters are more successful at losing weight and keeping it when they eat breakfast. In addition, people who normally get more important nutrients, such as fiber and vitamins.

Healthy breakfast recipes - 7 healthy foods that you should include in your breakfast if you want to lose weight in a healthy way

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Nutritionists advise that breakfast should be eaten within two hours after waking up breakfast Healthy should provide between 20-35% of daily calories. In addition to providing energy, breakfast foods are good sources of important nutrients, such as calcium, iron and B vitamins, as well as protein and fiber. Now you can use our 7 meals with which you can create healthy breakfast recipes that will help you lose weight.

Nutrition and healthy breakfast recipes for people who want to lose weight

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Raspberries

One cup of raspberries offers the large amount of 8 grams of fiber (that's more than double what's in a cup of strawberries and about the same amount in a cup of some types of beans). What's so good about all that fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight loss. Over the course of the two-year study, researchers discovered that increasing fiber by 8 grams per 1,000 calories produced approximately 2.5 pounds of weight lost.

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Oatmeal

slow does not increase blood sugar as much as eating refined carbohydrates (such as white toast). In turn, insulin levels do not increase as much. Because insulin plays an important role when it comes to storing fat, having lower blood sugar levels can help you burn fat.

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Yoghurt

A recent report, published in the New England Journal of Medicine, revealed what foods correlate with weight change, including the top 5 foods that promote weight loss. The yogurt was one of them! Another reason to eat yogurt is the protein it contains and it can give you an additional advantage if you want to lose weight. The research was carried out thanks to two groups of mice whose diet the researchers followed for 11 weeks. What showed that the mice that received water with whey protein (a type of protein found naturally in yogurt and other dairy products) up 42 percent less weight and almost a third less fat in the body that the mice that simply drank plain water, despite the fact that they ate about the same amount of calories. Consumers of whey also gained 7 percent more lean body mass (eg, muscle mass). Save calories, and unnecessary sugar, by choosing natural yogurt. If you need a little extra sweetness, try fresh fruit (maybe the raspberries mentioned above?).

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Peanut butter

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Eggs

Eggs as we all know well offer us proteins. The protein is ideal for dieters. Compared to carbohydrates and fat, protein keeps us from hunger for longer. In addition, in one study, people who ate eggs for breakfast felt fuller for longer and lost more than twice as much weight as those who consumed the same amount of calories as other breakfast foods.

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Coffee

Coffee is an incredible drink to start the day. In addition we are many that we can not without our coffee in the morning. Another thing we know is that coffee has a high caffeine content, which has been shown to improve mood, alertness and mental performance. Even small amounts of caffeine can achieve these effects. Caffeine also increases metabolic rate and fat burning. About 100 mg of caffeine per day can help you burn between 79-150 extra calories during a 24-hour period.

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Chia seeds

Chia seeds are extremely nutritious. They are also one of the best sources of fiber. In fact, about 28 grams of chia seeds provide the impressive 11 grams of fiber per serving. In addition, part of the fiber in chia seeds is viscous fiber. The viscous fiber absorbs water, which increases the volume of food that moves through your digestive tract and helps you feel full and fulfilled.

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These are our 7 foods that you can use in healthy breakfast, lunch and dinner recipes if you wish. Although this diet does not forget that the body needs these essential nutrients and much research shows that if they are omitted at breakfast, they are less likely to be compensated later in the day. Fruits and vegetables are good sources of vitamins and minerals, so try to include a portion of your five daily lunches, be it a banana or a glass of fruit juice.