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We should all know that breakfast is the most important thing and we should not skip it.
Why breakfast – not only when losing weight
After sleep, that is in the morning, we have low blood sugar, few vitamins, nutrients and other necessary substances in the body.
If your breakfasts can replenish these missing substances, then your day, or rather your morning, will be much easier to handle than without breakfast.
If you also have healthy breakfasts that are at the same time diet breakfasts, your effort to lose weight will certainly be rewarded. And moreover, if you have healthy breakfasts, you will make a significant step toward avoiding cravings during the day and evening. Because uncontrolled cravings are the most common cause of failure when losing weight. And last but not least, people who eat breakfast are healthier. If you fail right in the morning and give in to the urge for a terrible breakfast or make the excuse that you don’t have time to eat breakfast, it will be hard to fix that during the day. And that would be a shame, right?
Those who don’t eat breakfast are fatter and less healthy
Why don’t you eat breakfast? Is morning coffee, maybe a cigarette, enough for you? Or are you not hungry in the morning? Or do you simply not have time?
If you replace healthy breakfasts with coffee, it may wake you up for a while, but the lack of nutrients and other necessary substances will manifest, among other things, as nervousness, stress and increased susceptibility to civilization diseases, overweight, … compared to people who start their day with a healthy breakfast. This applies to people who skip breakfast for any reason. If you’re not hungry in the morning, for example, it may just be a habit or caused by overeating in the evening or eating just before sleep. If you don’t have breakfast because you don’t have time, get up 10 minutes earlier. But basically the “no time” excuse is just an excuse.
But what to have for breakfast?
Not only when losing weight is it important what you eat for breakfast. The fact that you eat breakfast at all is great, but that’s only half the success, not only in weight loss. The other half of success depends on what you eat for breakfast. Because, for example, 3 jam buns are neither a healthy breakfast nor, if you want to lose weight, a diet one. The same applies to sweet bread, jams, sweet pastries, … ..
1. Breakfasts based on carbohydrates and fats
These breakfasts include those that contain mainly carbohydrates and fats. They are characterized by being caloric (they certainly do not belong among diet breakfasts) and unfortunately they often are not even healthy (it’s just a pity that they are so good :-)). So these breakfasts are not suitable for weight loss at all. They are the second worst option after not having breakfast. Not only because of the calories but especially because of the high glycemic index, lack of proteins and fiber. And all that causes cravings – so soon after such a breakfast you will be hungry again and you will want a snack. Remember, the food you start the day with is how you will feel all day.
These include: white bread with butter, jam, sweet pastries, croissants and other filled sweet pastries,
2. Healthy breakfast
Healthy breakfasts are characterized by containing proteins, fats, sugars and vitamins and other nutrients in the right amounts. Healthy breakfasts must contain proteins so that they fill us up for longer and because proteins are essential for the body. A healthy breakfast must contain carbohydrates and fats (in a small amount), because our body needs energy for the morning and some vitamins are fat-soluble. Furthermore, healthy breakfasts should contain fiber (cleansing the body and a longer feeling of fullness) and vitamins, minerals and other substances important for the body … .. It is important that the resulting glycemic index of a healthy breakfast is low or medium.
Healthy breakfast – examples
Wholegrain bread with ham or an egg, a tomato and a piece of pepper – wholegrain bread contains complex carbohydrates, a reasonable amount of fat and fiber. Ham or an egg is a source of protein and vegetables (tomato, pepper, ….) contain many vitamins, minerals, antioxidants, …. Such breakfasts have a low to medium glycemic index. The result is that such breakfasts are healthy breakfasts.
Mozzarella, wholegrain baguette, vegetables, an egg – mozzarella is a source of protein, the baguette is a source of carbohydrates and fiber and vegetables are a source of vitamins, minerals and fiber. The glycemic index is low to medium.
Such breakfasts are not only healthy, but they are also quick breakfasts. It’s enough to buy in advance the foods you need for them the day before.
Diet breakfasts for weight loss
Of course, healthy breakfasts are suitable for weight loss. But you can slightly modify them to make them even more effective. We called such modified breakfasts diet breakfasts. The basis of diet breakfasts for weight loss are, of course, healthy breakfasts. Many of you have trouble getting the desired amount of quality proteins within a weight-loss diet, which are essential for proper weight loss. If you want to lose weight, a slight adjustment of a healthy breakfast to a diet breakfast is appropriate. Replace yogurts and other dairy products with low-fat ones (without added sugar), reduce the portion of bread by 20% and instead add 20% more protein – an egg, ham, …. The result will be diet breakfasts with a higher proportion of protein and even a lower glycemic index (they satiate for a longer time).
