When you wake up in the morning, do you crave a tasty and healthy breakfast? An old saying says you eat at breakfast like a king, at lunch like a prince, and at dinner as a beggar. The truth is that most people do not eat a proper breakfast and in no case a copious breakfast.
Breakfast not only offers you the energy you need to start the day successfully, but it also has many health benefits. Here are some reasons why breakfast is important:
1) Stimulation and Acceleration of Metabolism
Metabolism helps to burn calories and fat in the body and is activated by regular and frequent meals. Therefore, eating breakfast in the early hours of the morning helps stimulate and accelerate metabolism processes. To make the most of its benefits, you have to eat breakfast in no more than an hour since you woke up.
2) Increases the Intake of Nutrients
Because breakfast stimulates metabolism, more nutrients will be retained in the body, and the vitamins, fiber, and minerals are higher.
3) It Prevents the Sensation of Hunger
Because the nutrient supply is high, a large breakfast gives you a feeling of satiety and thus prevents the appearance of hunger during the day
4) Improves Memory and Concentration
Eating breakfast in the morning increases the supply of nutrients that the body and brain need to focus better and improve our memory. When our brain receives the necessary nutrients, it will function optimally throughout the day.
5) Maintain Optimum Weight
Due to the stimulation of metabolism, calories, and fats in the body are burned, not stored. Thus, it will be much easier for you to maintain optimal weight, if you do not skip breakfast.
Find out more about The Importance of the 3 Main Meals a day HERE
Indicated are foods that contain protein because it maintains the satiety we need. Eggs, cheese, cold meat leftover from a previous meal, yogurt with fresh vegetables is the ideal meal. Check out HERE The Foods I Use In My Diet
Try to avoid consuming only simple carbohydrates (eg breakfast cereals, sweets, muffins, donuts) without a protein source, because the hunger sensation will appear quite quickly. If you want to learn how to combine correctly the foods enter HERE
Before we begin, I must remind you that to lose weight, you need to adopt other healthy habits besides these delicious morning menus. If you want to look good, I recommend doing some exercise HERE, HERE or HERE.
It doesn’t matter if you are not an athletic person or don’t have much free time. There are also more flexible options, such as a pleasant WALK every day.
Discover the following 6 ideas for a healthy and non-fat breakfast.
1) Serve a Bowl of Sweetened Brown Rice
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Consider breakfast cereals. Brown rice provides a lot of energy, provides vitamin B to the body, and is also an important source of dietary fiber.
Cook the rice the night before, and in the morning add a tablespoon of honey, a handful of raisins, a chopped apple, and a little cinnamon for flavor. If you don’t like rice, you can try barley, rye, red wheat, oats, buckwheat, quinoa or millet
2) Green Juices & Smoothies
Green juices are trendy because they are very healthy and help us lose more easily in weight. In addition to the green vegetables that give them their specific color (spinach, celery, arugula, etc.) these juices can also be prepared with fruits, to obtain a delicious sweet taste (for example, bananas, peaches, and apples).
These juices are very nutritious due to their high fiber content. They also have a purifying effect that facilitates the elimination of toxins. They are great for starting the day in strength because it gives the body the fructose it needs. It turns into energy. Green juices are therefore one of the best ideas for a healthy breakfast.
Find HERE a few green smoothie recipes
3) Consume Three Cups of Unsweetened Orange Juice Every Morning
Vitamin C not only stimulates immunity but also improves cholesterol levels. One study found that in people who drink three glasses of orange juice every day for four weeks, cholesterol levels drop by 21%.
If three glasses mean too much for you, consume only two. And to get the best effects, drink calcium-fortified orange juice
4) Spinach Omelet
Breakfast is essential to start the day in full force. But you have to keep in mind that a heavy meal at breakfast causes drowsiness.
A nutritious breakfast, but not very consistent, can be an omelet with tomatoes, spinach, mushrooms, cheese, etc., consumed with natural tomato juice. Spinach omelet, for example, is a nutritious food, rich in protein and beneficial fats. Find recipe Here
5) Yogurt with Muesli
Natural or Greek yogurt with muesli represents a simple but healthy breakfast. The combination of oats with dried fruits and seeds gives us the energy we need in the morning hours.
I recommend that you prepare muesli at home to avoid sugar-containing commercial products.
6) At Breakfast Over a Bun or Slices of Toast you Can Add:
- Two tablespoons of fat-free cow cheese, and on top, flax seeds.
- A slice of cheese with low-fat content and a slice of mango.
- Two tablespoons of soy butter with slices of a banana.
- A slice of ham and a sliced tomato