Breakfast is a topic of debate among experts. Some insist on a protein-rich breakfast, while others believe that carbohydrates are more important in the morning. But what should a breakfast be like if you want to lose weight and get in shape? Investigated by aif.ru.
What is the right breakfast?
German dietitian Thomas Michael Platzer explains that there is no perfect breakfast for everyone. However, there are some rules that will help you find the optimal option for yourself.
Your breakfast should contain a large amount of fiber, which not only creates a feeling of fullness but also stimulates digestion. Fiber can be found in oatmeal, whole grain bread, berries, beans, carrots, and lentils.
The second component is protein. Protein sources such as eggs, nuts, cottage cheese, or yogurt help build muscle mass and stimulate fat metabolism.
And, of course, do not forget about healthy sources of fats: nuts, seeds, and avocado.
“If we take an egg as a base, it is one of the best animal proteins that is easily digested. For a woman, one egg is enough, a man can eat a maximum of two. You should add bread to it, but not white, but whole grain or rye. Next, we should add fiber. Any vegetable dishes go well with eggs: homemade ratatouille, salad, tomatoes, sauerkraut,” dietitian Nuriya Dianova told RIA Novosti.
What happens if you skip breakfast entirely?
The dietitian notes that this is an incorrect strategy – you will inevitably feel intense hunger late in the evening. It’s better not to overload your stomach in the evening. However, if you decide to lose weight, then breakfast should be light. It’s best to follow moderation in everything.