What can you eat for breakfast, healthy eating breakfast options + recipes, photos and videos

Why is breakfast important when losing weight?

Diet breakfasts for weight loss should be the most nutritious. They set the rhythm for the body throughout the day. Nutritionists and other specialists have long prohibited people from going on diets that slow down metabolism and provoke diseases of internal organs. For quality weight loss, you just need to stick to proper nutrition, which starts with breakfast.

Diet breakfasts for weight loss

This meal has several distinctive properties:

• Awakening the body. As soon as a delicious and aromatic breakfast is prepared in the kitchen, basic processes begin to start in the body. With the arrival of food, the body quickly returns to its working pace.
• Gives a good mood. Delicious food always produces hormones that elevate your mood, reduce stress and nervousness.
• Gives energy. After breakfast, the body contains the necessary set of microelements, which increases brain and physical activity.
• Makes snacking unnecessary. If your breakfast is hearty and balanced, you won’t need snacks, which are often the most harmful.
• Speeds up metabolism. Without breakfast, metabolism quickly slows down, which leads to an increase in the percentage of fat in the body.

Why is breakfast necessary?

You need to have breakfast for any diet, and even more so when losing weight. The first meal will provide enough energy to feel full until a full lunch and not be tempted by a harmful snack with “empty” calories. Even if there is no feeling of hunger in the morning, the body needs food to replenish the calories spent in the evening. The energy received at breakfast supports the immune system, the functioning of internal organs, speeds up metabolic processes and reduces appetite, helping to regulate the amount of food at lunch and dinner.

Eating early (before 9 am) improves memory, cognitive abilities and concentration - what you need for work. Also a properly organized breakfast:

• eliminates apathy, irritability, improves mood by replenishing energy reserves;
• activates digestion, nourishing the brain and muscles;
• increases productivity and clarity of thoughts throughout the day. Breakfast prevents your metabolism from slowing down and the feeling of hunger from distracting you from your work;
• reduces the risk of disease. Doctors confidently talk about the benefits of breakfast for leveling cholesterol levels, reducing the risk of heart attacks, vascular problems, and seasonal colds.

If you skip breakfast, the break in the flow of food into the stomach will be from 12 hours. This is a direct signal to the body to switch to energy saving mode. “Primitive” parts of the brain, which are responsible for survival in extreme conditions, will slow down metabolism. All food received during the day, even if its calorie content is limited, will go into fat reserves and will not be used up. This is the most common reason for weight gain and plateaus during weight loss.

Without breakfast, hunger will come earlier and be stronger, and due to uneven energy supply, metabolic processes will be disrupted. Without morning energy, the body will not be able to work normally, productivity will decrease and mood will worsen. After overeating at lunch due to hunger, a person will be lethargic and apathetic until the evening.

What should be the right breakfast?

Breakfast is essential for healthy weight loss. Many people understand this, but not everyone knows what it should be.

Nutritionists say that a proper breakfast should meet 6 points:

• Balanced. It must have the required ratio of BZHU. It can be calculated using tables on the Internet or by downloading special calorie counters to your phone. The average BJU ratio is as follows: 1/3 is protein, 2/3 is carbohydrates, 1/5 is left for fats.
• Calorie counting. The amount of calories consumed per day must be calculated individually for each person, based on the amount of physical activity, weight, age and height. The average for women when losing weight is 1200-1500 calories. Breakfast should be 20-30% of the norm. Therefore, it should contain up to 400 calories; if you want to lose weight faster, it is better to stop at 300.
• Nutritious. Only such a breakfast will give you the necessary amount of energy and help you survive until lunch without stress. It must contain slow carbohydrates.
• Low-fat. It is better to avoid milk, cottage cheese and sour cream with high fat content, beef, pork and vegetable oil. These foods are high in calories, so it's easy to overdo it.
• Easy. After breakfast there should not be a feeling of heaviness and discomfort. This meal requires only light, digestive foods.
• Delicious. If the right breakfast is delicious, you will want to repeat it the next day, forgetting about sweets and flour products.

The right breakfast for effective weight loss

We all want to eat tasty and healthy without gaining weight, or even better, losing weight. And this is not a fairy tale at all - the key to losing weight can be the right start to the day and a well-designed breakfast. What do you usually eat for breakfast, are you sure that this is a healthy diet that will help you lose weight? Let us understand the principles of proper breakfasts and choose your own healthy breakfast.

To have breakfast or not?

Many people think that it is easier to lose weight if you completely stop eating breakfast or have something completely insignificant to snack on, but this opinion is wrong.

During night sleep, the body does not stop working - it actively processes what we ate the entire previous day. This energy is spent on cell renewal and nutrition of organs and tissues. For the most part, people do not eat or drink at night, although there are exceptions - some get up to drink water or have a snack.

Therefore, for the most part, the body wakes up in the morning with a feeling of hunger, even if we are not aware of it - this is hunger at the cellular level, they have accumulated a lot of free radicals, toxins and little water, they need recharge to awaken and actively participate in metabolism . This is what breakfast is for.

So how to start your day correctly - to eat or not to eat in the morning?

Option 1: Skip breakfast

If you don’t have breakfast at all, then after half an hour or an hour you will begin to experience attacks of irritation or impotence. This occurs due to a decrease in the level of the brain nutrient - glucose, the brain gets angry and sends impulses to activate metabolism and a sharp release of glucose from the liver and muscles, because of this the muscles weaken.

You may want to eat when your glucose levels become critical. Then you will eat much more than you should and choose foods that are difficult to digest, as you will become very hungry. As a result, you will suddenly overeat, which will force the body to store extra calories in the bins - on the stomach , thighs and buttocks.

Option 2: Have a hearty breakfast

In the morning you drink sweet coffee with sandwiches, drink juices, eat chocolates, buns or sweet muesli. Sounds like a good breakfast? Only at first glance, since such a breakfast contains a lot of light carbohydrates, which sharply begin to increase blood sugar levels.

In response to this irritation, the pancreas produces a lot of insulin, and all the blood sugar is stored in the cells as fats, ruining your hips and waist. And since glucose is quickly deported into fat cells, you again become treacherously hungry, although it’s still very far before lunch, and you start snacking again, adding calories to your body.

Option 3: Breakfast according to the principles of proper nutrition

This is the only sure option to not be hungry, and to maintain vigor and performance without harming your figure. But what are these miracle products? In the morning, sometimes there is no time to stand at the stove and cook special dishes. But this is not necessary: ​​“proper breakfast” does not necessarily equal “culinary masterpiece.”

Products to choose for breakfast when losing weight

What can you eat for breakfast?

Diet breakfasts for weight loss can be created from a certain number of products:

• Vegetables. You can use any products from this category if there are no allergies or individual contraindications. It is better to choose options that contain protein or the right fats, for example: Avocado.
• Spinach.
• Celery.
• Pumpkin.
• Cabbage.
• Tomato.
• Cucumber.

What should you not eat in the morning?

There are several foods that should not be used for breakfast. They can cause heaviness and discomfort:

• Bacon, sausages, sausages. They contain a lot of unnatural ingredients, salt, almost no protein, and a lot of calories.
• Yogurt, sour cream and kefir with additives.
• Dumplings, dumplings, nuggets, cutlets from the store.
• Chips, crackers.
• Fatty meat (especially pork).
• Sauces. Ketchup.
• Mayonnaise.
• Soy sauce.

  

What drink?

A smoothie would be an ideal option for breakfast. This drink will simultaneously quench your thirst and provide you with essential vitamins. It can be made with both fruits and vegetables.

There are several other permitted drinks:

• Tea. Green (All its types).
• Fruit.

Healthy breakfasts. Recipes and their calorie content

Diet breakfasts for weight loss must contain the maximum amount of healthy and natural ingredients. It is better to keep all artificial products with dyes and preservatives to a minimum. This is the only way to preserve youth and health of the body.

Avocado baked with egg

Recently, avocado has become one of the most popular vegetables. Its demand is due to the large amount of proper fats, vitamins and acids. The neutral taste allows this vegetable to be used in both salty and sweet dishes.

Baked avocado with additional ingredients can be made in 5 steps:

• The avocado needs to be washed, cut into 2 parts and the pit removed.
• Next you need to make the mixture. The egg is broken into a deep bowl, diced tomato and a small amount of cheese are added to it. If desired, the dish can be supplemented with bell pepper. Salt and pepper are added to taste. The mass is mixed well.
• This mixture needs to be poured where the bone used to be.
• The resulting dish must be placed in the oven for 10-15 minutes at 200 degrees. 5 minutes before cooking, you can add an additional portion of cheese.
• Once the dish is ready, it can be served, garnished with dill and adding fresh cucumber.

The calorie content of this dish is 300-350 calories.

Fruit salad

Fruit salad is always tasty and aromatic. It is best made in the summer, when there is a maximum variety of fresh and natural fruits.

For the salad you will need:

• 1 medium apple.
• 1 medium pear.
• A handful of different berries.
• 1 ripe peach.
• A few pieces of melon or watermelon.
• Yogurt without additives.
• Lemon juice.
• Mint.

All fruits and berries should be washed well, peeled and cut into small pieces. Next, you need to add a little lemon juice and 1/5 spoon of yogurt. The salad must be mixed well. You can add mint for freshness. Afterwards you need to move it well again. The energy value of the dish is 200-230 calories.

Celery, Apple and Kiwi Smoothie

Smoothies are a quick and tasty breakfast that contains the maximum amount of vitamins and the minimum amount of calories. This is an ideal breakfast option for express weight loss. Even a child can prepare a smoothie in 5 minutes.

• Celery, apple and kiwi need to be washed, peeled (if necessary) and cut.
• All ingredients must be placed in a blender bowl and filled with 150 ml of water. If desired, you can add ½ ripe banana for sweetness.
• Blend the smoothie in a blender until smooth.
• Afterwards, the finished drink can be poured into a glass and garnished with a mint leaf and a slice of kiwi.

  

The energy value of the finished drink is 180-230 calories.

Oatmeal with honey and strawberries

Oatmeal is a proper, tasty and healthy breakfast. This cereal contains many useful substances, improves tone and prevents the occurrence of various diseases. In addition, it normalizes the functioning of the digestive organs, cleanses, and improves the condition of the skin.

To prepare delicious oatmeal, you need to follow several steps:

• 3-4 tbsp. l. cereals are filled with milk or water. For a liquid consistency you need 200-250 ml. For a denser texture, 150 ml is enough. With milk, the porridge will have a creamy and rich taste, but the calorie content will increase by about 100. Quick-cooking cereals are prepared in 5 minutes. It is better to choose long-cooked oatmeal. They contain more useful vitamins and microelements, but you will have to spend 20-25 minutes on preparation. After cooking, the porridge should be poured into a plate.
• Ripe strawberries are cut into pieces and added to hot porridge.
• The finished dish is decorated with 1 tbsp. l. honey If desired, you can add nuts.

  

The average energy value of a dish is 350 calories.

Healthy breakfast what to eat to lose weight

Reviews

Breakfast is an important start to the day. It awakens the body and turns on metabolism, resulting in calorie consumption.

We tell you what is the best way to eat breakfast to lose weight.

The first place among delicious and healthy breakfasts is rightfully occupied by oatmeal, which is well known to us from childhood. This is the optimal dish for the morning: it contains a minimum of fat and cholesterol, but a maximum of nutrients. Oatmeal is rich in fiber and protein and carbohydrates, which will give you a boost of morning energy.

In addition, oatmeal also contains the vitamins B, E, PP, K and A that the body constantly needs, as well as calcium, magnesium, zinc, iron, iodine, phosphorus, and amino acids.

Oatmeal helps improve the health of the whole body as a whole; it is an indispensable dish for dietary nutrition.

However, you should avoid instant cereals, since most of the nutrients are lost during their processing. Traditional oatmeal, which requires cooking, is much healthier.

Another favorite breakfast for lovers of tasty and healthy food is cottage cheese. This is a real storehouse of protein and calcium, it is necessary for the beauty of hair, skin, teeth and the body as a whole.

Cottage cheese is easily digestible, gives a feeling of fullness for a long time, contains a lot of vitamins, its composition fits perfectly into the menu of dishes for weight loss.

Cottage cheese is already ready to eat and goes well with a variety of flavorings: honey and jam, fruits and nuts, herbs and garlic.

Eggs and their first derivatives - scrambled eggs and omelettes - are very popular as breakfast. Eggs contain the maximum amount of protein, and their nutritional value is almost the same as black and red caviar, but unlike it, they are available to everyone. Egg white is an excellent source of protein, which is easier to digest than meat.

Note!

The yolk is rich in lecithin, which plays an important role in nourishing nerve cells, and contains a number of amino acids important for health.

It is also very healthy to eat eggs with herbs and vegetables.

The fashion for smoothies came to us not so long ago, but this breakfast has already been appreciated by fans of diet food. Smoothies are easy to prepare; you just need to mix and blend fruits, berries or vegetables to your taste in a blender.

At the same time, due to the absence of heat treatment, all vitamins and microelements are preserved in their original form.

The smoothie is rich in fiber and plant fibers, which are important for the proper functioning of the body.

By selecting the right ingredients, you can prepare a smoothie with a set of beneficial substances that your body needs.

For bread lovers, a dietary breakfast in the form of toast is perfect. The taste is the same, but the benefits are disproportionately greater. The nutritional value of toast depends on the bread from which it is made, so you should choose bread made from wholemeal bran flour or wholemeal flour. Then the toast will not only delight you with its taste, but will also help remove harmful substances from the body.

Dietary and low-calorie recipes

Even when losing weight, you can only eat tasty and healthy dishes that will contain the required amount of vitamins and microelements. In this case, the calorie content will be significantly lower.

Flaxseed porridge

Dietary breakfasts for weight loss are varied. An excellent example of this would be flaxseed meal porridge. It contains essential fatty acids “Omega-3” and “Omega-6”; they are not produced by the body on its own, so they must be constantly supplied with food. In addition, the composition contains lignan hormones, which have a pronounced antioxidant effect and prevent the development of oncology.

Flaxseed meal porridge takes quite a long time to prepare.

• Half a glass of raisins and dried apricots must be washed and soaked for 30 minutes.
• Next, add raisins and dried apricots to a glass of flaxseed flour and pour boiling water over them.
• Mix the porridge well and cover with a lid, leaving for 30 minutes.
• The finished porridge can be decorated with nuts and banana. You can add honey for sweetness.

If you don’t have time to prepare in the morning, you can do everything in the evening. The next day all you need to do is reheat and decorate.

Cottage cheese casserole with raisins and dried apricots

Diet breakfasts are delicious and beautiful. Cottage cheese casserole is ideal as a healthy dessert for weight loss. It can be prepared on Saturday or Sunday morning when there is more time for cooking.

For a delicious casserole you will need:

• 500 g cottage cheese 5% or 9% fat.
• 100 g raisins and dried apricots.
• 50 g rice or wheat flour.
• Lemon.
• Butter 20 g.
• Cane sugar or honey.
• 1 packet of vanilla.

The casserole is prepared in several stages:

• Place the cottage cheese in a deep bowl and beat with the egg. It is advisable to buy creamy cottage cheese so as not to grind it through a sieve.
• Next you need to add flour to the mixture.
• Afterwards, sugar and vanillin are poured into the mass. The mixture is mixed well.
• Dried apricots and raisins need to be washed and soaked in water for 30 minutes. Next, they need to be cut into small pieces.
• Dried fruits and lemon juice are added to the finished mixture. The mass is mixed well.
• The finished dough is placed in a mold and placed in the oven for 30-45 minutes at 180 degrees.

Banana fritters

Unusual and healthy pancakes are ideal for a quick breakfast:

• Ripe bananas are crushed until smooth with a fork or grater.
• Add egg, cinnamon or vanillin (to taste). The mass is mixed well. Pancakes are made without flour, so the dough is incredibly tender, so that the pancakes do not tear, it is better to make them small.
• The pancake can be baked in a non-stick frying pan without oil. If the dough breaks, you need to pour a little vegetable oil or melt the butter.
• Ready-made pancakes can be served with sour cream or yogurt without additives.

Omelette with zucchini

A hearty and balanced dish that is ideal for breakfast. To prepare you will need:

• 200 g zucchini.
• ½ part tomatoes.
• A bunch of green onions and dill.
• 2 eggs.
• 4 tbsp. l. milk.
• Salt pepper.
• 30 g cheese.

The zucchini and tomatoes must be finely chopped and simmered over medium heat for 10 minutes. Eggs need to be broken into a deep bowl. Cheese, milk, chopped herbs and a small amount of salt and pepper are added to them. To make the omelette fluffy, it is better to add soda to the mixture.

It needs ¼ tsp. The mixture is mixed well and poured into the pan. The omelet is cooked with the lid closed over low heat for 5-7 minutes. As soon as the dish is ready, turn off the gas and leave the lid closed for another 1 minute so that the omelette does not sink. The finished dish is best served with fresh cucumber and tomatoes.

Pumpkin porridge with honey and almonds

Millet porridge with honey, pumpkin and almonds is an ideal healthy breakfast in the fall.

• 250-300 g of pumpkin need to be washed, peeled and cut into small cubes.
• Next, you need to fill it with cream and cook over low heat. The foam must be constantly removed.
• The millet is washed first with cold water, then with boiling water. This way the porridge will not taste bitter.
• As soon as the pumpkin boils, you need to add millet to it. The porridge should be cooked over low heat for 20-25 minutes.
• Honey and almonds are added to the finished porridge, everything is mixed well and laid out in a mold.
• The mass goes into the oven for 35-40 minutes at a temperature of 130-150 degrees.

Rice flour pudding with pistachios

This recipe is ideal for those people who cannot live without sweets. This unusual dessert is ideal for breakfast.

To prepare it, you need:

• 500 ml milk 2.5% fat.
• 100 g rice.
• 1.5 tbsp. Sahara.
• 1.5 tsp. honey
• 1-2 tbsp. pistachio paste or ground pistachios.

  

The pudding is prepared in several stages. It is better to do this in the evening so that it is completely ready by morning.

• The rice must be washed and dried. The water will have to be drained 2-3 times.
• Boil the milk, add rice, honey and sugar. The mass needs to be moved, reduce the heat and cook until tender, about 20 minutes.
• Add pistachio paste or ground nuts to the finished rice. The mass needs to be cooled, stirring occasionally. Next, it must be poured into molds and placed in the refrigerator for at least 2 hours.
• Before serving, the pudding can be decorated with additional nuts and cookies.

Low-fat cottage cheese pancakes

Cheesecakes are an ideal option for a weekend breakfast, when you can spend more time on preparation.

Proper cheesecakes are prepared in 4 steps:

• 500 g of cottage cheese with a creamy texture should be mixed with an egg in a deep bowl.
• You need to add 5 tbsp to the mixture. rice flour, vanillin and sugar (to taste). Most often pour 2-3 tbsp. Rice flour can be replaced with wheat, corn or oatmeal.
• Spoon a small amount of mass onto a heated frying pan and form a shape. Cheesecakes are fried for 2-3 minutes on each side.
• Ready cheesecakes can be served with sour cream and fried fruit. To make them, you need to melt 30 g of butter, add peaches, strawberries, cherries and 1 tbsp. cane sugar. The fruits are fried for 5-10 minutes.

Scrambled eggs with herbs and mushrooms

An egg is an ideal breakfast product. You can create more than 10 dishes with it. It contains a lot of protein and vitamins.

To prepare healthy scrambled eggs with herbs you will need 10-15 minutes.

• Sprinkle a little oil on the heated frying pan and add finely chopped onion.
• Once the onions are golden and soft, you can add the mushroom slices. Champignons are the most commonly used because they are the easiest to buy. In the summer, it is better to replace them with fresh porcini mushrooms, honey mushrooms or chanterelles. Together with the onions, fry the mushrooms for 5-8 minutes, stirring constantly.
• Break 2 eggs into a deep bowl, add chopped dill and parsley, grated cheese. The mixture must be stirred well, salt and pepper.
• Pour the prepared mixture over the mushrooms and onions.
• The dish is brought to readiness over medium heat for 5 minutes.

Examples and recipes for morning meals

Porridge is our food

Oatmeal is the universal breakfast of the British. However, you shouldn’t get hung up on oatmeal alone. Don’t forget about other cereals that are useful for weight loss - for example, buckwheat, pearl barley. In general, you can cook any porridge (except semolina), decorate it with berries and fruits and enjoy the meal.

I want to share with you my favorite recipe for oatmeal in a jar. This is a great alternative to cereal. Surely some of you don’t like cereals, so I offer an excellent and tasty, and most importantly, healthy replacement.

We will need

any beautiful jar

• 4 tbsp. l. oatmeal
• 100 ml oat or coconut milk
• 1 tsp. honey
• ½ banana
• 3 strawberries

You need to prepare this (I’m not afraid of this word) dessert in the evening. Place oatmeal, honey and sliced ​​banana into a jar. Fill it all with milk and put it in the refrigerator. In the morning, mix everything thoroughly, add berries and enjoy the taste.

Fried eggs

Another popular breakfast. Scrambled eggs can be prepared in different ways. Some people prepare it using the standard method - simply fry it in a frying pan. I offer you an interesting and tasty option - an egg in pepper.

To do this you will need bell pepper, egg, onion, favorite spices, and a pinch of salt. Cut the pepper into rings and place in a non-stick frying pan without oil.

Fry on both sides until brown, break the egg inside the ring. Sprinkle onions and spices on top. Simmer under the lid closed for 2-3 minutes.

Omelette

You will need 2 eggs, 30 ml of oat milk, cherry tomatoes, herbs, a pinch of salt. Beat the eggs and milk well. Finely chop the tomatoes and herbs.

Heat a non-stick frying pan, pour in a mixture of eggs and milk, and add salt. Close the lid and simmer over low heat for 3 minutes.

Then add herbs and tomatoes. Close the lid. Continue to simmer over low heat until done. Bon appetit!

Oatmeal pancake

Need to:

• 2 eggs
• 30 ml oat milk
• 2 tbsp. l. oat or wheat bran

Mix eggs, oat bran and milk. Pour into a non-stick frying pan. Close the lid and keep until ready. Remove the resulting pancake.

You can come up with different fillings - it all depends on your preferences. Would you like a sweet pancake? Add fruits and berries! Want something different? Then you can add grated cheese or vegetables and herbs.

Bulgarian breakfast

Did you know that in Bulgaria they have a salad of cheese, olives and ripe tomatoes for breakfast? 7 dates are served with tea.

I suggest you diversify your diet with a dietary vegetable salad. Take any vegetables (except potatoes), herbs, cubes of feta cheese or feta cheese.

Season with unrefined olive oil mixed with lemon juice. You can also add any spices and a little sea salt.

You can add a handful of nuts and dried fruits to your tea. Bon appetit!

Sandwich

It all depends on your imagination. I will just add that you need to choose the right types of bread - it can be whole grain or rye.

You can make a sandwich with avocado and egg (or just avocado), with tomato and feta cheese, or you can make it with peanut butter (make sure there is no sugar in the composition) and banana.

Protein breakfast foods

These breakfast options are ideal when there are workouts that require a lot of protein. After all, it is he who is responsible for the quality and volume of muscles.

Soft-boiled egg and toast with cream cheese

It is better to cook eggs for more than 10 minutes to get the perfect taste. For a balanced breakfast you need 2 eggs. Toast is made from whole grain bread. If this is not available in the store, it is better to give preference to classic black bread or with the addition of seeds.

Toast must be fried; if you don’t have a special apparatus, this can be done in a frying pan. Hot bread should be greased with curd cheese. If desired, you can add a cucumber, 2 pieces of lightly salted salmon, lettuce. This breakfast can be prepared in 5-10 minutes. It is recommended to supplement it with green tea.

Celery with nut butter and sesame seeds

A bright and unusual combination that can diversify any diet. Celery is so popular due to its unique composition. It contains vitamins A, B, PP, C, K, iron, calcium, magnesium, phosphorus. In addition, its calorie content is only 13 calories, it is rich in acids and essential oils.

This combination of products can make an excellent smoothie. It is prepared in 3 stages:

• 5-7 spinach leaves, 1 cucumber and 1 stalk of celery are thoroughly washed. It is better to peel and cut the cucumber.
• Next, the ingredients along with the nut butter are sent to a blender and mixed in it. If the consistency is thick, you can add water.
• The finished smoothie should be poured into glasses and garnished with sesame seeds.

Kiwi with yogurt

A quick and tasty breakfast that you won’t get tired of for a long time, because it can always be diluted with additional products.

For this recipe, it is better to use regular yogurt without additives. The option labeled “Thermostatic” is good. Chopped ripe kiwi is simply added to it. To increase the amount of vitamins and fats, you can add a handful of granola, which contains nuts and dried berries.

Muesli with soy milk

Classic muesli with berries and nuts should be topped with cool soy milk. You can add a banana or an apple to this dish. In addition, you can additionally prepare small toasts with avocado.

Breakfasts for every day for men and women

Sometimes it can be difficult to create a menu. Some people don't have enough time, others don't have enough knowledge. There are several universal recipes that are suitable for all women. They have a good ratio of BCJU and a lot of vitamins.

For women:

Men need to eat many more calories every day than women. That's why their breakfasts are a little different.

For men:

Diet breakfasts are tasty, and most importantly healthy. They trigger metabolism, help you wake up, get a good mood and energy for work. Such balanced breakfasts are necessary for losing weight quickly without harm to health.

What are healthy breakfasts?

Healthy and tasty meals are easy to find for any calorie-restricted diet. According to the balance of nutrients and the type of products, they are protein, carbohydrate, combined and special (for vegetarians, children, people with impaired metabolism).

Protein breakfasts

Protein breakfasts are recommended for people who work a lot physically, “build” muscles, and want to stay active throughout the day. On a diet with a predominance of proteins, men who require more calories than girls also lose weight without difficulty. A breakfast classic is eggs, boiled whole or in the form of scrambled eggs/omelet with herbs and vegetables. A slice of whole grain bread and a vegetable salad will provide the required portion of carbohydrates and vitamins. A sandwich with omelet and herbs, or a cottage cheese casserole will diversify your diet.

Carbohydrate breakfasts

Carbohydrates are chosen “slow”, complex. For fruitful mental activity, porridge with water with the addition of healthy fillings is suitable - dried fruits, cinnamon, nuts, cranberries, currants, baked apples, and so on. Whole grain or buckwheat pancakes with berries, a sandwich or pita bread with healthy fillings add variety to your diet.

Protein-carbohydrate breakfasts

Protein-carbohydrate meals according to PP contain iron, phosphorus, folic acid (especially necessary for women), selenium and other micro- and macroelements. For a breakfast with a reduced fat content, cottage cheese, cereals, eggs, bran and whole grain bread, vegetables and fruits that do not irritate the gastric mucosa are combined in different proportions and types.

Low-calorie breakfasts

The energy value of breakfasts is reduced with the help of dishes that contain fewer calories, but are fully satiating. This:

• porridge with water, especially oatmeal;
• lean fish and meat - cod, pike perch, chicken, turkey;
• eggs - egg white omelet, poached, scrambled eggs with herbs;
• cottage cheese with fruits and berries;
• salad with protein products and vegetables;
• vegetable pancakes with a minimum of flour;
• fruit salad with toast;
• tofu, carrot cutlets, puddings and so on.

Important to remember:

When losing weight, it is very important to balance the KBJU of the entire daily diet, and not just breakfast. Proper nutrition in the morning is ineffective without monitoring nutrients during lunch and dinner. Therefore, low-calorie breakfasts are necessarily complemented by thoughtful dishes for other meals. If you don’t have the time and skills to create a menu for weight loss, or don’t want to cook, the Light diet developed by BeFit specialists will help you for intensive and harmless weight loss.