What should be eaten for breakfast so as not to gain weight?
Eating breakfast can reduce cravings, especially for sweets and fats.
Breakfast is considered the most important meal of the day because the foods eaten are the first after a long period of fasting, as explained by the Ministry of Health of the Government of Mexico.
In addition, the Mayo Clinic, a nonprofit organization dedicated to clinical practice, education and research, explained that eating breakfast can reduce cravings, especially for sweets and fats.
However, it is important to have control of what you eat, because everything in excess could cause weight gain and if the plan is not to gain weight, you must know how many calories are consumed in the day.
For example, Men’s Health magazine revealed that to calculate the daily calories needed , body weight must be multiplied by 26 and 28. That is, if the weight is 90 kilos, the operation is 90×26=2,340 and 90×28=2,520.
Which means that the range of calories needed daily is between 2,340 and 2,520 and to achieve a deficit, consumption must be less than the given values and with this you can lose weight.
Thus, the Euroresidentes portal revealed that a breakfast should have:
Fiber: It is recognized for its contribution to the prevention and relief of constipation. However, fiber-containing foods can also provide other benefits to the human body, such as helping to maintain a healthy weight and reducing the risk of diabetes, heart disease, and some cancers.
Probiotics: The most common probiotic food is yogurt, which is obtained by fermenting milk with different bacteria that remain in the final product. Other foods fermented by bacteria, such as sauerkraut, kombucha, and kimchi
Protein: It is recommended to consume daily between 1.2 and 1.5 grams of protein per kilogram of weight. If the weight is 70 kilos, between 84 and 105 grams of protein should be consumed daily. It is important to note that these are grams of protein and not grams of food. For example, a 100-gram chicken breast can contain up to 25 grams of protein.
Healthy fats: found mainly in vegetables, nuts, seeds and fish. At room temperature, these are liquid, not solid. There are two broad categories of good fats: monounsaturated and polyunsaturated fats. They are found in most tree nuts, soy products, olive oil, peanut oil, canola oil, avocados (avocados), albacore tuna, and salmon.
Along the same lines, the Portuguese health, nutrition and wellness portal Tua Saúde revealed other healthy breakfasts to lose weight:
- A French or integral bread with white cheese and a glass of orange juice.
- Granola with natural yogurt and pieces of fruit.
- Coffee with skim milk and without sugar, a cereal bread with a teaspoon of butter and a pear.
- Whole grain cereals with mixed fruits with almond milk.
- Scrambled eggs on whole wheat toast with a strawberry milkshake made with coconut milk.
- Oatmeal Banana Pancakes with Peanut Butter and Chopped Strawberries.
However, before starting a diet plan, the first thing to do is consult a health expert so that he or she guides the process and indicates what is most appropriate for each person, since the information given above It is in no way a substitute for medical advice, furthermore, because the exact composition of a varied, balanced and healthy diet will be determined by the characteristics of each person (age, sex, lifestyle habits and degree of physical activity), the cultural context, the food available in the place and eating habits, according to the World Health Organization (WHO).