Breakfast: Which cereal to choose when you want to lose weight?
Eating cereal for breakfast is very useful for replenishing energy when you get out of bed, but not only. They can also be true allies for losing weight! We open our eyes (and the right eye) to select those whose nutritional quality cannot be compensated.
Breakfast cereals: how do they help you lose weight?
The main slimming advantage of breakfast cereals is their high content of dietary fiber. The latter combines many qualities: it allows you to eat less by accelerating the feeling of satiety, limits the digestive system absorption of carbohydrates (sugars) and fats (fats), in addition, it helps to restore your flat tummy. By improving transit (difficult transit, or even constipation, can lead to bloating).
But that's not all: for breakfast cereals to be really useful for keeping the streak in check, they should also contain as little sugar and fat as possible. Ideally, its salt content should also be very low to combat water retention.
How do you choose breakfast cereal?
The only solution is to read the nutritional composition of the product carefully. Prefer as much as possible cereals that are rich in fiber (at least 5g per 100g), and skip overly fat and sweet cereals (at most 5g of fat and 30g of carbohydrates per 100g).
Products made from whole grains, which have undergone few industrial transformations, usually provide the best nutritional quality. These include whole-grain muesli without added sugar (the "flake" version, because crunchy muesli is high in fat) or simply oatmeal without added sugar.
On the other hand, it's best to forget about crunchy cereal and/or heavily added sugar, caramel or chocolate when you want to keep the streak...
Slimming breakfast: what about bread and crackers?
Bread and rusks don't make you fat: what you put on them (like jam and butter) on the other hand can cause trouble... However, as long as you don't overdo it nothing stops you from enjoying from time to time. It is therefore advisable to prefer whole-grain bread and whole-grain rusk, which are richer in fiber and other valuable nutrients (such as mineral salts) than refined grain products such as white bread.
What do breakfast cereals accompany?
For a balanced breakfast, it is recommended to accompany the cereal with a dairy product (a source of calcium) and fresh seasonal fruits (an important source of vitamins and minerals). For dairy, you can simply put the milk in your cereal bowl: if the latter has too little fat for your taste, bet on skim milk. Yogurt or a little 0% cottage cheese can also be used.
Breakfast and Cereals: Precautions to Take
Everything seems to go over the fibers when you want to keep the streak. However, when taken in excessive quantities, it can lead to various diseases, notably dehydration (fiber can absorb too much water in the digestive system), constipation (again, due to excessive absorption of water by fiber) or even flatulence and abdominal pain.. Admittedly, breakfast cereals alone have a few risks of going
beyond the recommended fiber intake (about 30 grams per day), but it's important to take them into account so you don't "overdo" during the day: let's not forget that fruits and vegetables, which often What are eaten in abundance during the diet, are also important sources of fiber.
People with irritable bowel syndrome should avoid breakfast cereals made from barley, wheat or rye, which contain carbohydrates that ferment easily in the stomach (risk of pain and digestive disorders). Finally, people with gluten intolerance should avoid breakfast cereals made with rye, oats, wheat, barley, or triticale.