Best breakfast for weight loss
What do we eat for breakfast when you want to lose weight? Discover all of our nutritionist's advice.
Breakfast is a sacred time for many of us. Unfortunately, when you're aiming to lose weight, you can get a little lost between what to do and what to avoid. To help you see more clearly, Matthew, a registered dietitian and salesperson in Decathlon's nutrition department, gives you all his tips for losing weight while having fun. Spoiler alert, no need to deprive yourself of the polish!
Should you eat breakfast if you want to lose weight?
Breakfast or not breakfast? This is the question because there are already many schools. For our part, we want to recommend it for a simple reason: it avoids nibbling or even overeating between meals. Yes, the danger with not having breakfast is eating everything and anything from the coffee machine in the morning. Not the best habits from a weight loss perspective.
It's also not about forcing yourself if you don't have an appetite when you wake up. Diet or not, the idea of pleasure in eating should remain a priority. Food is our daily fuel and it is important to listen to each other and appreciate what we eat.
Just know that if you eat profusely in the evening, then a lack of appetite in the morning can come from there, even if it is not regular. It may be worth trying to eat a light dinner and noticing potential changes, especially if you have a heavy digestive feeling when you go to bed and experience nocturnal awakening. These inconveniences can sometimes be linked to an over-sized dinner and can be easily resolved.
True and False Friends in Slimming Goal
Fruit juice cup helps you refuel! : forged
When turning the fruit from a solid to a liquid, a large amount of nutrients and fiber (except for the juice) are lost. And that, even if it's fresh fruit juice. As a result of energy consumption we will return ... What is left well? sugar ! This is precisely the problem, because a glass of fruit juice is very rich in carbohydrates, which, on the contrary, is detrimental to the balance of your food. Plus, in this liquid form, you can eat more fruit than if you were to eat it. To give you an idea, a glass of applesauce, for example, is equivalent to two apples. For these reasons, it is best to avoid consuming it regularly. Fruit juice obviously shouldn't be banned if that's your craving, just drink it in moderation, once a week, for example.
Coffee is bad for your health: false
Coffee has antioxidant properties and promotes alertness. It becomes harmful when consumed in excessive quantities, that is, more than three cups per day. When eaten in this amount, they tend to put a lot of stress on the kidneys and cause potassium loss. Also know that taking it too close to meals will slow down the absorption of vitamin C, so the ideal way is to keep it away from breakfast and lunch. In short, if you like coffee, we recommend a cup in the morning and in the afternoon.
I can drink tea at will: wrong
Like coffee, drinking tea in very large amounts negatively interacts with the absorption of vitamin C, so we avoid drinking green tea all day, or too close to meals.
If I eat breakfast, I won't go hungry all morning: False
Not all breakfasts have the same nutritional value and we don't all have the same energy intake during the morning (office worker VS the building block). To reduce the risk of feeling hungry in the morning, it is important to eat foods that contain fiber and that promote satiety. And if your lunch break is slow to arrive, bet on a balanced, controlled snack around 10 a.m. to restore the energy!
Honey is a better choice than jam: right
As part of a diet, some people think that jam = fruit = low in calories and therefore a better choice over toast. Well that's a mistake, there was fruit to begin with but like fruit juice, nutrients and fiber are lost in the process, leaving only added sugar at the end. If you like a sweet breakfast, you better bet on the benefits of honey. It is selected organically and purely, and has many advantages: rich in trace elements and mineral salts, anti-inflammatory, it limits cholesterol and strengthens the immune system. What else ? Compared to jam, it will also lower your glycemic index.. A little tip for choosing it: look at the labels to make sure that your honey respects the bees and the environment and does not contribute to cutting wood, it is important!
Balanced breakfast: the right reactions
1) Hydration:
When you wake up, water is essential! Gently stimulates the digestive system. So, if you want to do it right, choose at least a large glass of water when you get out of bed. For some it can bring appetite, for others it can slightly reduce. Listen to yourself and your feelings to adjust the amount accordingly. And for those putting off, you can try a nice little touch to boost your hydration: lemon juice! In addition to providing additional flavor, it is an antioxidant and contains vitamin C. Again, you have to try and see if it works for you, some of them digest it well while in others they encourage GERD (gastroesophageal reflux disease).
2) Fiber:
When preparing breakfast, always include a source of fibre, it is what will allow you to be full. Whole-wheat, black, buckwheat, or buckwheat bread from the bakery are excellent options. The only thing to avoid is white bread because in addition to being high in sugar, it has fewer nutritional benefits. As for industrial baking, go your way. Between yeast with fewer vitamins, lots of additives, sugar, sweetener, and sweetener, the baker's fresh bread wins! And let's face it, it's also much better so you'd be a shame to miss :). And to diversify the fun, oatmeal in porridge or muesli with minimal sugar also works well!
What to eat in the morning to lose weight?
Moisturizing and fiber, ok but how much? Obviously, it depends on each person because we don't all need the same amount of calories as we eat. The physical activity done during the day, height, weight, and the goal to be reached are all factors to consider. Our dietitian recommends that each meal account for 30% of your calories per day. Breakfast is 30%, lunch is 30%, dinner is 30%, and the remaining 10% is served as a snack during the day. A small variant of the uncomfortable and not very sporty look: breakfast is 20% with 10% snack at 10 am and 10% snack at 4 pm. For a customized program, we highly recommend consulting a nutritionist or dietitian.
Sweet breakfast:
Basically, you can start with lemon water if you like and digest it, two slices of bread and a seasonal fruit like apple, kiwi, berries or even a banana. You can add 0% cottage cheese for lactic fermentation and protein intake if you wish.
On slices of bread preferably:
Honey for the above reasons.
Peanut or almond butter because of its protein and mineral nutrients.
Fresh cheese if you do not eat cottage cheese.
As mentioned earlier, you can also replace the bread with oatmeal or low-sugar muesli.
Tasty breakfast:
- Scrambled eggs, well-boiled, fried, boiled, well-boiled, well-boiled ... Make it to your taste!
Two slices of bread because they contain fiber and carbohydrates.
Seasonal fruit because it contains vitamins.
You can also add classic butcher's ham or Canadian bacon (it has less fat because it comes from the smallest part of the ham). This is a good source of animal protein that is rich in amino acids.
Sports breakfast:
Oatmeal isn't magic...but almost! Thanks to its high fiber content, it is excellent for satiety. In terms of protein, it is also a good ally with between 9 and 15 grams per 100 grams, hence the fact that it is especially recommended for athletes. You can eat oat flakes (serving between 50 and 80 grams for the largest appetite) in dairy products, vegetable yogurt, or even with almond milk or oats. Garnish with a fruit of your choice and a teaspoon of almond or peanut butter, or even seeds and oilseeds if you'd like.
Our bonus tips
If you are in a hurry in the morning, we advise you to prepare breakfast the night before. It works well with porridge or muesli by leaving it overnight in the refrigerator. Above all, it saves you from resorting to snacks from the coffee machine, supermarket or other.
The advice to follow in order to digest well and eat your food is to take the time. Sometimes it's hard in life at 100 hours an hour, and yet it's probably the most important thing. Chewing or putting a spoon or fork between bites are healthy habits that you must follow throughout your life. As a result, you benefit from better digestive comfort and better assimilation of nutrients. So let's slow down!
If intermittent fasting tempts you, know that it has multiple health benefits! Just remember that it will not have an effect on weight loss, it is not its goal.