Healthy Breakfast to Lose Weight - How To Lose Weight
Healthy Lifestyle

Healthy Breakfast to Lose Weight - How To Lose Weight

According to Professor Eric Rimm of the Harvard Epidemiology and Nutrition department, if you want to lose weight or maintain your current weight, the way to do it is through a healthy breakfast. Breakfast should constitute 25-30% of an individual's daily energy intake. Studies show that this type of breakfast helps with weight loss or weight maintenance.

What to Eat for Breakfast to Lose Weight?

The body, which is in basal metabolism throughout the night, starts to work quickly when stimulated by the foods eaten at breakfast. There are do's and don'ts to increase this working speed above normal. 

Healthy Breakfast Tips to Lose Weight

To lose weight, you should drink a glass of room temperature water before you start breakfast. If you do not have any stomach problems, you can add a slice of lemon to your water. 

  • 1 slice of bread on a boiled egg, 1 slice of pineapple, and 2 walnuts
  • Vegetable omelet with 2 eggs and 1 spoon of oatmeal
  • A bowl of muesli prepared with half a banana and 1 glass of skim milk
  • A sandwich made with whole-grain bread using 60 grams of curd cheese
  • 1 boiled egg, 1 matchbox of cheese, 1 slice of whole-grain bread with lots of greens
  • 1 egg and 2 spoons of grated cheddar on a medium grain tortilla
  • 1 cup boiled quinoa with light almond milk

The examples given above are in response to those wondering what to eat for breakfast to lose weight. Before you start using the samples for your breakfast, make sure you are not allergic to any of the above!

Breakfast Cereal for Weight Loss

Breakfast cereals are usually the first food for those who do not have much time for breakfast to start the day. Due to its low calorie, it has become the focus of attention of those who ask if eating breakfast cereal will weaken it.

Although it looks healthy with its fibrous structure and dried fruits, it also contains sugar. In addition, the recommended consumption amount for breakfast cereal is approximately 3 tablespoons. You may find yourself wanting something to eat quickly, as this usually doesn't give you a feeling of fullness!

How Many Calories Should Be Taken for Breakfast to Lose Weight?

The number of calories you will take at breakfast should correspond to approximately one-fifth of the daily calorie intake. In response to how many calories should be taken for breakfast, the amount of calories that an average person should take from a healthy breakfast is 350 cal.

Although the number of calories to be taken varies according to the person's metabolic rate, age, gender; It should not be forgotten that the average energy given by the fat, protein, and carbohydrates taken for a satisfying breakfast will be approximately these values.

What Should Be Considered in a Diet Breakfast Plate?

There are many examples of foods that those who want to lose weight should not eat;

  • Although sausage, salami, sausage, and its derivatives are considered harmful in themselves, they should not be included in the meals of those who want to lose weight, as they are high in calories.
  • Foods such as chocolate and jam that you take at the beginning of the day trigger your desire to eat sweets; they should not be preferred even in small amounts.
  • Of course, someone who wants to lose weight should avoid options rich in unhealthy fat and flour, such as potatoes, mihlama, pancakes that are not prepared according to a healthy recipe
  • Drinking fruit juice at breakfast will cause instantaneous disruptions in satiety hormones, as it will raise blood sugar instantly. For this reason, taking the appropriate amount of water, tea, and coffee instead of fruit juice brings you closer to the goal of losing weight.

Does Drinking Coffee for Breakfast Make You Lose Weight?

Studies show that those who consume a cup of unsweetened coffee when they wake up in the morning have a 35% increase in metabolic rate. In addition to its stimulating effect, coffee also helps digestion. For this reason, the answer given to those, who wonder whether drinking coffee on an empty stomach makes you lose weight, will be yes.

However, you need to understand here that coffee must be taken with food or after you finished eating. Drinking coffee only for the sake of losing weight and waiting to lose weight without experiencing any health problems is not possible.

Does Eating Eggs for Breakfast Lose Weight?

Eggs are considered one of the highest quality proteins after breast milk. Although one of them is 80 calories; It contains 6 grams of protein and 5 grams of fat. It is rich in vitamins A, D, E and minerals such as sodium, magnesium, calcium, and iron.

Due to the amount of cholesterol and the satiating quality of eggs, those who want to lose weight have doubts about whether eating eggs will make you lose weight.

The cholesterol found in eggs is of the type that is beneficial for the body. The feeling of satiety it gives should not have a negative effect either. As a result, you have consumed healthy food, and you will not struggle with the feeling of hunger for a long time! For this reason, eggs are preferred as the number one food of diet breakfasts.

Does Eating Fruit For Breakfast Make You Lose Weight?

Including fruit in the morning breakfast is one of the right moves to lose weight. Fruit taken on an empty stomach is digested more quickly. Thus, its vitamins, which are essential for weakening, are mixed rapidly into the blood.

The point that should not be forgotten is that the acidity of the fruits to be consumed in the morning should not be high. Otherwise, you may have stomach problems.

Another point of view is; It is based on the logic of the intermittent fasting method, which also helped Yoshinori Ohsumi win the Nobel Prize. It seems that long-term fasting plays a vital role in controlling insulin resistance and facilitates fat burning. You can consider applying this method by skipping breakfast on top of the time when you don't take calories during sleep.

You can read our healthy diet types including intermittent fasting method: "5 Most Recommended Diet List of All Time"