- 5 healthy breakfast options
- Fit recipes for breakfast
- 1. Banana pancake with oats
- 2. False bread
- 3. Homemade whole biscuit
- 4. Fruit vitamin
- 5. Mix of yogurt with nuts
- How should the breakfast of those who do weight training
Some foods that should be present at the breakfast table to lose weight are:
- Citrus fruits such as pineapple, strawberry or kiwi, for example: 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, decreasing the swelling of the belly; Skimmed milk or soy, oat or rice drinks: they have a large amount of calcium with less calories and increase the nutritional value of breakfast without harming the diet; Granola or whole grain bread with seeds that are good sources of carbohydrates rich in fiber, vitamins and minerals that help to lose weight and loosen the stuck intestine.
An alternative to varying breakfast and not getting fat is to eat skimmed yogurt instead of milk. To eat on bread, a slice of white cheese is the best option to lose weight.
5 healthy breakfast options
Breakfast is an important meal to increase intellectual performance and ensure well-being during the day, so even without hunger it is recommended to start the day at least with a drink such as juice, milk or liquid yogurt and, as soon as possible, make one of the following options:
- French bread with Minas cheese and a glass of orange juice; Granola with a plain yogurt and pieces of apple; Coffee with milk, a cereal bread with a little butter and a pear; Whole grains with mixed fruits and almond drink; 2 toasts with a soy drink strawberry smoothie.
The most important thing is never to start the day skipping breakfast, as this is really one of the most important meals of the day. Understand what happens in your body when you don't eat breakfast.
Fit recipes for breakfast
1. Banana pancake with oats
Ingredients:
- In a large bowl, whisk together 1 tablespoon of oat bran and 1 tablespoon of coffee (cinnamon or lean cocoa powder).
Preparation:
Knead the banana and mix with the egg, oats and cinnamon, beating everything with a fork. You should avoid hitting the blender or mixer to avoid becoming too liquid. Then grease a frying pan with coconut oil and place in portions to brown.
2. False bread
Ingredients:
- 1 cup of plain yogurt the same size as the cup of yogurt, whole wheat flour sprinkle herbs like oregano or rosemary to taste
Preparation:
Mix the ingredients in a bowl, stirring with a spoon and then just make it like a pancake. Grease a medium skillet with olive oil, removing the excess and then add a little of the dough to brown. Turn when it is golden brown, so you can cook on both sides. Serve with white cheese and tomatoes, for example.
3. Homemade whole biscuit
Ingredients:
- 1 egg2 tablespoons of oats1 cup of wholemeal flour1 spoon of sesame seeds1 spoon of whole flaxseed2 tablespoons of low-fat cocoa powder1 spoon of butter
Preparation:
Mix all ingredients very well and make small balls of the same size, knead gently to bake faster and bake in the medium oven for about 20 minutes.
4. Fruit vitamin
Ingredients
- We have a wide range of products to choose from, including:
Preparation:
Beat everything in a blender and take immediately.
5. Mix of yogurt with nuts
Another good idea for breakfast is to put in a bowl 1 cup of plain yogurt, 1 spoon (of coffee) of honey, 2 spoons of granola and pieces of fruit, such as banana, pear or orange, for example. Besides being delicious, it is very healthy.
How should the breakfast of those who do weight training
For those who eat breakfast and do weight training shortly after, this meal should provide more energy, to avoid muscle wasting. So it is important to add honey, chicken ham, boiled egg, oatmeal and fruit jelly, for example.
When training happens very early, a good example for breakfast is a vitamin from soy milk with apple, pear and papaya, to have energy without having a full stomach, so as not to disturb the physical exercise. However after training it is important to have a complete and healthy breakfast so that a good recovery and muscle hypertrophy occurs.
If your problem is getting very hungry, even after having breakfast, here's what you need to do to reduce your appetite:
