The ingredients of a weight-loss breakfast
How many times have you read or heard that breakfast is the most important meal of the day?
Eating a good breakfast in the morning is very important for your health, especially if you are trying to lose weight.
Getting into the habit of eating a healthy breakfast not only improves your general diet but also helps prevent metabolic diseases such as obesity, diabetes, and hypertension.
Research carried out by the Obesity Society has shown that a high-calorie breakfast can be very advantageous with reduced calorie consumption, and is a useful option for the management of obesity and metabolic syndrome.
According to this study, people who eat more calories at breakfast and fewer during other meals lose more weight and reduce their waistline quicker, because they feel satisfied for longer.
The importance of breakfast
Breakfast is an important part of your diet, which should include healthy macro and micronutrients.
Eating a healthy breakfast can improve your cognitive functions, intuitive perception and academic performance.
The Childhood Determinants of Adult Health (CDAH) study carried out between 2004 and 2006 was a follow-up of the children who participated in the 1985 Australian Schools Health and Fitness Survey (ASHFS), which recorded the dietary habits of nine to fifteen year old test subjects, revealed a correlation between the habit of skipping breakfast with higher cardiovascular risk in adults aged 26 to 36 years.
The results of the study showed that people who used to skip breakfast during either childhood or adulthood had a larger abdominal girthand higher insulin and cholesterol levels than those who ate breakfast every day.
This data has shown that over the long term, regularly eating a healthy breakfast can have positive effects on the metabolic parameters related to cardiovascular risk.
Another study, the National Health and Nutrition Examination Survey, has shown that people who eat breakfast regularly, especially those that are grain-based, can control their weight more easily.
A low calorie density per 100 grams of food is associated with higher quality breakfast foods, in particular the consumption of grains and fruit.
Given these prerequisites, let's take a look at what to eat for breakfast to lose weight and still have plenty of energy.
Introduce protein to your diet breakfast
Starting the day with a protein-rich breakfast will help you feel full and reduce the chances of suffering mid-morning hunger pangs.
In our diets we often include protein for lunch or dinner, forgetting how important they are for a healthy breakfast.
To add protein to your diet breakfast you can use Tisanoreica® products, suitable for a high-protein breakfast.
The Tisanoreica® Diet, recommended principally for weight loss, lets you reduce your caloric intake without feeling hungry.
Eat food that is rich in fibre regularly
Eating high-fibre foods slows the digestive process down, giving you a prolonged feeling of fullness and more energy throughout the day.
It's not difficult to add fibre to your weight-loss breakfast menu with Tisanoreica® products, as you have a choice of T-bread, T-Biscuits, Fibrelli, Plum cakes and many other products.
Don't forget to always drink plenty of water to keep your body hydrated, to help the intestinal transit of the fibre and to avoid constipation.
Fruit and vegetables for breakfast anyone? Yes please!
Not many people eat fruit and vegetables for breakfast. We are too used to the classic Italian breakfast of coffee, milk and a brioche, but this is a not a great idea.
Fruit and vegetables are essential for nutrition even at breakfast, because they contain a lot of nutrients that are good for your health and help to keep your weight under control, while also providing energy and a feeling of fullness.
A good breakfast to help us lose weight should contain vegetables and fruit, perhaps in a refreshing smoothie.
Not all fats are to be avoided
Do you know that there are foods that contain fats that are healthy for your body?
They also help to keep our weight under control and slow down the digestive process, thanks to their slow digestion.
Try breakfast bars containing hazelnuts, almonds and pistachios.
Remember that cooking with olive oil is a great way to incorporate healthy fats into your diet.
Breakfast is really the most important meal of the day, and not just for children but for everyone. You should devote some time to it every morning.
Follow the advice in my article and remember that in order to lose weight you need to follow a proper diet, starting with breakfast.