Have you ever felt that when you want to start a healthy eating plan or lose weight, you feel the most hungry and crave unhealthy foods? Several factors contribute to this problem, including stress, emotions, and poorly planned diets. Starting the day with a good breakfast can be part of the solution. Although all meals are important within a healthy diet, breakfast plays a fundamental role when trying to lose weight.
Eating a good breakfast not only helps you meet your daily nutrient requirements; it also helps control hunger and cravings throughout the day. People who eat a good breakfast often eat fewer calories later in the day.
What should a breakfast be like to lose weight?
A breakfast that contributes to weight loss should, of course, be part of a healthy diet . It should also have the following characteristics:
Contain at least one food from each of the three groups of the healthy eating plate: fruits and vegetables group, cereals and tubers group, and legumes and foods of animal origin group.
Contain a good source of protein, for example egg, yogurt or cheese.
Contain a good source of fiber , for example corn tortilla, oatmeal, nopales or beans.
Contain healthy fats such as those from avocado, olive oil or nuts.
Avoid foods high in added sugar, such as flavored milks and sugary instant cereals.
Be rich in vitamins and antioxidants, for example those provided by green tea, strawberries and tomatoes, among other fruits and vegetables.
Avoid high-energy-density foods that pack too many calories into a small amount of food, such as donuts, French bread, and beverages containing whole milk and sugar.
Consume between 20 and 30% of your daily calorie needs. Consult your nutritionist about the recommended intake for you based on your goals.
Examples of healthy low-calorie breakfasts:
A healthy diet should be varied and appetizing. When your diet is monotonous and repetitive, you run a greater risk of abandoning it before reaching your goals. If you find yourself eating the same thing every time you try to lose weight or eat healthier, check out these ten examples to get your creativity going.
Menu 1. Papaya, scrambled egg with nopales, corn tortilla, green tea.
Menu 2. Chopped fruit with yogurt, oatmeal mugcake with banana , coffee.
Menu 3. Apple, sandwich with whole wheat bread, panela cheese, tomato and olive oil, green tea.
Menu 4. Banana, whole wheat toast with avocado and cottage cheese, coffee.
Menu 5. Enfrijoladas with cheese (not fried), orange segments.
Menu 6. Grapefruit segments, oatmeal with skim milk, strawberries and almonds.
Menu 7. Fruit salad with cottage cheese, amaranth, chia and walnuts, green tea.
Menu 8. Melon, fried egg with Mexican sauce, tortillas, coffee.
Menu 9. Fruit cocktail, mushroom and cottage cheese quesadillas, coffee.
Menu 10. Red fruits with yogurt, homemade oatmeal bar with cocoa, coffee.
Adapt the menus to your preferences and needs and create your own combinations.
And what other menus have worked for you?
