Breakfast for body mass reduction - sweet and savoury suggestions for a good start to the day

What is a reduction diet and what should it look like?

A reduction diet is a way of eating, the aim of which is to reduce the level of body fat in the body. It consists primarily of including a negative energy balance in the daily menu, called a caloric deficit, which should be tailored to the individual needs and parameters of the body. Too small deficit may cause that slimming will not be effective, but too large - may lead to the occurrence of deficiencies of valuable ingredients, as well as to disrupt the body's work and deterioration of well-being.

A well-fitting reduction diet should focus on reducing the level of body fat, while containment of muscle tissue loss. Therefore, in addition to a well-balanced menu with a negative energy balance, which takes into account the appropriate supply of individual macronutrients (in particular proteins), it is worth considering physical activity in everyday life.

Why is breakfast important for weight reduction?

Breakfast is the most important meal of the day. After a night's fast, the body needs energy to act, which it acquires along with valuable food. Furthermore, scientific research indicates that regular breakfast consumption has a positive effect on intellectual abilities, improving concentration and memory. In addition, breakfast reduces the feeling of hunger after a night break, and thus relieves irritability and facilitates handling with stressful situations.

Although it would seem that giving up breakfast during a reduction diet is a good solution, it ultimately contributes to lower calorie intake, nothing more wrong. Scientific data suggest that people who give up breakfast often provide more calories in later, often evening, hours, what can affect weight gain and increase the risk of overweight and obesity.

Have regard to breakfast in the daily menu during a slimming diet does not make it difficult to reduce body weight, and can even facilitate the reduction process - starting the day with a nutritious meal causes a feeling of satiety, thus, it reduces appetite and helps prevent subsequent snacking.

What products should be included in the breakfast for body mass reduction?

A healthy breakfast for body mass reduction should be filling and nutritious. In addition, it should provide the body with valuable nutrients and the right amount of energy. In breakfast on the reduction, it is worth paying special attention to the appropriate supply of protein and dietary fibre, which will reduce hunger and ensure satiety for a long time, and will also help protect muscle mass from breakdown. In order to compose the right breakfast for body mass reduction, it is worth considering products such as:

vegetables and fruits, which are a wealth of vitamins and minerals, and in addition inhibit appetite and hunger, not providing the body with too many calories;
whole-grain cereal products, such as wholemeal bread, oatmeal or bran, which provide the body with complex carbohydrates, which are responsible for stable blood glucose levels for many hours. In addition, they are a source of dietary fibre, which provides a feeling of satiety and supports the proper functioning of the digestive system;
low-fat protein foods, such as eggs, milk, dairy products that reduce hunger, provide satiety, and additionally help maintain non-fat body mass;
healthy fats, such as peanut butter, avocado or pumpkin seeds, which not only provide the body with many vitamins and minerals, but also increase the level of satiety of the meal.

During composing breakfast for body mass reduction, it is also worth paying attention to spices that stimulate metabolism and may promote the acceleration of fat burning. It is worth starting the day with dishes with cinnamon, ginger or cayenne pepper.

Breakfast for body mass reduction should provide wholesome protein. A good suggestion can be egg dishes, such as shakshouka or omelette.

Start the day with salty, or 3 recipes for a savoury breakfast for body mass reduction

If you think that a good start to the day must be "savoury", it's time for three quick proposals for a healthy breakfast to body mass reduce. Contrary to appearances, to compose a valuable meal does not take much time and exceptional skills. See for yourself that healthy and tasty does not have to be difficult!

Omelette with vegetables

For a good start, we offer you an omelet with vegetables. Sounds trite? And that's just what it is! At the same time, the dish contains eggs, a valuable source of protein, whole grain flour, which increases the level of satiety, healthy fats that make the dish even tastier and valuable vegetables, providing the body with many vitamins and minerals.

Ingredients: 2 eggs, half a tomato, 1 tablespoon of wholemeal flour, half an onion, half a pepper, a tablespoon of chives, a tablespoon of rapeseed oil.

Method of preparation: Wash and cut vegetables. Break the eggs into a bowl, mix with flour and your favorite spices. Heat the oil in a pan. On a hot dish pour egg mass. Put vegetables on it. Cover with a lid and fry for about 3-4 minutes. Then turn the omelette to the other side. After about 2 minutes the dish is ready.

Sandwiches "on richly"

Who says that sandwiches can't be a nutritious breakfast to start the day? Although a slice of wheat bread with a slice of yellow cheese does not really meet the requirements of a filling breakfast, whole-grain bread with the right additives fits the balanced menu on reduction diet!

Ingredients: two slices of wholegrain bread, avocado butter (avocado, lemon juice, garlic, parsley, salt), a slice of lean cold meats, a slice of lean cottage cheese, half a pepper, a handful of rocket, a few slices of fresh cucumber.

Preparation: Create avocado butter, a healthy alternative to classic butter - drill the pulp from avocado, add lemon juice, salt, chopped garlic and parsley. Mix all ingredients to a smooth consistency. Spread the bread with the prepared paste. On one slice put the cold meat, and on the other - cheese. Both sandwiches decorate abundantly with rocket, striped peppers and cucumber.

Shakshouka with chickpeas

Another egg, so also filling, proposal for a healthy and wholesome breakfast on body mass reduction. By enriching the dish with chickpeas, the meal becomes even more nutritious. The preparation of shakshouka is extremely simple, and the effect is delightful taste buds.

Ingredients: 2 eggs, 3 tomatoes, 2 tablespoons of rapeseed oil, half an onion, a clove of garlic, favourite spices, half a glass of boiled chickpeas.

Method of preparation: Wash the tomatoes and peel them, then cut them finely. Peel and finely chop the onion and clove of garlic. Heat the oil in a pan. On a heated dish, put onions and garlic. Then add tomatoes and favourite spices. Heat the whole for 5 minutes, stirring all the time. Add the previously cooked chickpeas or canned chickpeas and mix again. Then put the eggs on the pan, reduce the power of the burner and cover the dish with a lid. When the egg is cut off (which usually takes about 5 minutes), the dish is ready for consumption.

Breakfast on body mass reduction can also be eaten sweet. A great solution is oatmeal full of fruits and seeds.

Sweet start of the day, or 3 recipes for sweet breakfast on body mass reduction

Sweets lovers do not have to give up sweet breakfasts even during the reduction diet. A good solution may then be all kinds of pancakes prepared on the basis of wholemeal flour and fruits or vegetables, as well as dishes made of flakes - oatmeals, buckwheat, millet or quinoa. A good solution as a breakfast for body mass reduction can be also waffles or cottage cheese with sweet additives. There are many possibilities, and our basic proposals are an excellent starting point for creating new, healthy dishes!

Fruit oatmeal

Oatmeal is always a good idea for a nutritious meal. This is a grateful dish that can be modified in many different ways. Below, we present a proposal for fruit oatmeal with the addition of chia seeds.

Ingredients: 4 tablespoons of oatmeal, half a glass of milk 2%, a handful of raspberries, a handful of blueberries, a pinch of cinnamon, half an apple, a tablespoon of chia seeds.

Method of preparation: Boil the milk, add oatmeal and chia seeds and mix. Turn off the burner, cover the dish and leave for 5-10 minutes to fill out. Wash the fruit, peel the apple and grate on a grater. Place the oatmeal in a bowl, decorate with fruit and sprinkle with cinnamon.

Bananas pancakes

Banana pancakes are a tasty and quick to prepare dish that will satisfy the taste buds of both younger and older household members. This is a great idea for breakfast on a reduction diet, which can be changed with the use of additives.

Ingredients: 2 bananas, 1 egg, half a cup of whole grain flour, 4 tablespoons of natural yogurt, a pinch of cinnamon and ginger, two tablespoons of rapeseed oil, a glass of strawberries.

Method of preparation: Method of preparation: Peel bananas and crush to a smooth mass. Add eggs, flour, yogurt and spices. Mix all the ingredients together. Heat the oil in a pan. On the heated dish, with a spoon, lay out the ready mass and fry until browned. Then turn the pancakes to the other side and after 2-3 minutes remove from the pan. Banana pancakes serve with strawberries blended into the mousse.

Chocolate buckwheat

Buckwheat is a dish slightly less popular than oatmeal, although equally delicious and nutritious. The chocolate version of the dish tastes like decadent sweetness, and consists only of valuable ingredients. Allow yourself a sweet start to the day during the body mass reduction. Prepare chocolate buckwheat and fall in love with its taste without consequences for your diet!

Ingredients: 1/4 cup of buckwheat, half a glass of water, 5 dried dates, a tablespoon of cocoa, 1/4 cup of vegetable drink, half a pear.

Method of preparation: Method of preparation: Rinse the buckwheat with cold water and put in a pot. Dates finely chop and add to the buckwheat. Pour all the water and cook covered for 10-15 minutes. When the buckwheat absorbs water, add a vegetable drink and cocoa. Mix the ingredients thoroughly and remove the dish from the burner. Serve buckwheat with a sliced pear.

Bibliography:

Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.

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