Breakfast is the most important meal of the day and should be eaten with all the correct ingredients to ensure you are not only healthy but also losing a bit of that weight! We all would love to lose a few pounds now and again, so this guide just helps keep the process as natural as possible, without depriving the body of any essential components. There are certain things you really should pay attention to when it comes to wolfing down that hearty breakfast. You certainly cannot go through the day without breakfast and if you are one to skip this meal altogether, it would be best to re-evaluate your situation. This is the perfect breakfast formula that will help you lose weight and stay fit and healthy!
• Carbohydrates: You avoid these things like the plague, but the fact is that 45-55% of your breakfast calories should come from having those carbs, which means you should be taking in about 40-55 grams of it. Don’t skimp on this, but make sure you’re getting the carbs from grains, fruits and veggies and not from sugary processed foods. That won’t help you in any manner and certainly won’t help you lose weight.
• Calories: Speaking about carbs making up around half the calories you have for breakfast, it’s safe to say that this number should range around the 150-200 area, especially since you should be getting about 350 calories maximum if you want to lose weight. If you are working out though, it’s best to up it to around 400 calories.
• Protein: You should be getting 350 calories more or less, with about 50% of it carbs, but around 15-20% should be protein as well, which you will be receiving through a variety of means. This includes eggs, soy, dairy products, nuts/seeds, whole grains, etc. Having 20 grams of protein at breakfast is really healthy and even helps stimulate weight loss.
• Fats: Believe it or not, you will need to intake some fats, ranging to about 10-15 grams and adding up to up to 35% of your breakfast calories. That’s still quite a bit but it’s preferable to get it through oils, nuts, seeds, or even avocados. Guacamole sounds rather interesting for breakfast. Keep away from the bacon though as that won’t serve any purpose other than making you fat yourself.
• Fibre: 25 grams a day is recommended and 25% of that should be had during breakfast. This includes you having 6 grams through fruits and veggies, whole grains, avocados, nuts, seeds, flax, etc. it will also make sure you have fewer problems when going to the bathroom.
• Sugars: Sugar makes up part of the carbs so don’t overdo it but having fruits and dairy products will quickly make up the daily quota for breakfast. Fewer than 36 grams of natural sugars, out of which 6 grams can be added sugars, are fine by health standards. Don’t surpass 1.5 teaspoons. For best results, just keep to the natural sugars found in the foods you eat.
The more important tip you can follow other than the foods and the quotas is the timing of the breakfast, which should fall a maximum of 1 hour after waking up. Of course, don’t forget to wash your teeth before to prevent the ingestion of bacteria. If you can’t eat a big meal in the morning, split into 2 parts. Have a portion 30-40 minutes after waking, while the second half is eaten an hour later. If you exercise in the morning you shouldn’t have a full stomach anyhow. Split it in two and have the carbs first, with the protein later.
Photo courtesy of Vogue Brazil
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