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5 fitness breakfast recipes to lose weight😋🥘🍲🥫
Some foods that should be present at the breakfast table and that are excellent for healthy weight loss are:
Citrus fruits such as pineapple, strawberries, raspberries or kiwi: these fruits, in addition to having few calories, have a lot of water and fibers that are responsible for reducing hunger during the morning and regulating the intestine, thus reducing abdominal distention;
Skim milk or other soy, oatmeal, rice, coconut or almond beverages: they contain a large amount of calcium, and have fewer calories, increasing the nutritional value of breakfast without damaging the diet;
Granola, whole wheat bread or oatmeal pancakes, as they are good sources of fiber, vitamins and minerals that help increase the feeling of satiety, reducing hunger and promoting weight loss. They also stimulate the intestine and increase the volume of stools, regulating bowel movements and reducing constipation.
An alternative to vary the breakfast and not gain weight is to substitute milk for low-fat yogurt. And to accompany the bread, the best option is to put a slice of low-fat white cheese.
Breakfast is the most important meal of the day to increase performance and ensure well-being. For those who usually eat breakfast, you should do one of the following:
A French or whole wheat bread with white cheese and a glass of orange juice;
Granola with a 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 grains with assorted fruits with almond milk;
Scrambled eggs with whole grain toast with a strawberry shake made with coconut milk;
Banana oatmeal pancakes with peanut butter and chopped strawberries.
The amounts vary from one person to another, as it will depend on weight, age, gender, if you do physical activity and if you are working on increasing muscle mass.
Some people are not in the habit of eating breakfast, however, you should try to at least start the day with a drink such as fruit juice, lemon water, skim milk or liquid yogurt.
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Fitness recipes for breakfast
1. Banana pancake with oatmeal
5 fitness breakfast recipes to lose weight
Ingredients
- 1 banana;
- 1 egg;
- 4 tbsp oat bran;
- 1 tsp of cinnamon or natural cocoa powder.
Preparation mode
Knead the banana and mix with the egg, oats and cinnamon, beating everything with a fork. You should avoid blending or using a mixer so that it is not too runny. Next, coconut oil must be spread in a frying pan, removing the excess and placing the mixture until golden brown, then it must be turned so that it can be cooked on the other side.
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2. Whole wheat yogurt bread
Ingredients
- 1 glass of natural yogurt;
- With the same measure of the glass of yogurt, measure the same amount of whole wheat flour;
- Sprinkle herbs like oregano or rosemary;
- Salt to taste.
Preparation mode
Mix the ingredients in a cup, stirring with a spoon and then just make a pancake. Brush a pan with olive oil, removing the excess and then place a little batter until golden brown, then it must be turned over so that it can be cooked on the other side. It can be eaten with white cheese and tomato, for example.
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3. Fruit smoothie
5 fitness breakfast recipes to lose weight
This shake is rich in vitamin A, biotin, zinc, beta-carotene, collagen, silicon, selenium, and vitamin C.
Ingredients
- 1 skimmed yogurt;
- 2 tablespoons of oatmeal or oat bran;
- 1 Brazil nut or 3 almonds;
- 1/2 small papaya (150 g);
- 2 tablespoons of avocado;
Preparation mode
Mix everything in the blender and take next.
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4. Whole wheat homemade cookie
Ingredients
- 1 egg;
- 2 tbsp oatmeal;
- 1 cup of whole wheat flour;
- 1 tbsp sesame;
- 1 tbsp whole flaxseed;
- 2 tbsp of natural cocoa powder;
- 1 tbsp of butter
Preparation mode
Mix all the ingredients very well and make small balls of the same size, knead them gently so that they cook faster and put them in the oven over medium heat for about 20 minutes.
5. Mix of yogurt with nuts
5 fitness breakfast recipes to lose weight
Another excellent idea for breakfast is to put 1 glass of plain yogurt, 1 tbsp of honey, 2 tbsp of granola and pieces of fruit such as banana, pear or orange in a bowl. Besides being rich, it is very healthy.
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What breakfast should be like for those who do weights?
For those who make breakfast and shortly afterwards perform a weight routine, this meal should provide adequate amounts of protein to improve muscle performance, prevent wasting, promote post-workout muscle recovery and promote muscle hypertrophy. Some foods rich in protein are eggs, whey protein and yogurt, for example. See a more complete list.
Likewise, a carbohydrate should also be combined at breakfast, since glucose is the fuel for the muscle, generating the energy necessary to carry out the training. The amounts to consume of both proteins and carbohydrates will depend on the time between food and exercise, because if the training will be 1 hour after eating, the ideal would be to consume a yogurt with a fruit, for example, something a lot lighter. If the training will be after 2 hours, breakfast could already be much more complete.
In the case of those who train very early and depending on the physical activity, it is important to eat some light food such as strawberry juice, a banana or a cereal bar. But after training it is important to have a complete and healthy breakfast so that the muscle recovers properly and promotes muscle hypertrophy.
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