According to experts, a bad breakfast will disrupt blood sugar levels and make the body crave nutrients. That means endless hunger and mid-morning energy crashes for believers. A healthy breakfast to lose weight – or to put it more simply, eating breakfast and losing weight is actually easy if you have a little know-how about nutrition and how to build a diet menu. Or even if you have no experience with them, just refer to some instructions, you will have a “fine” working day, without “stomach torture”.
1. Breakfast smoothie
Are you looking for a breakfast you can take on the go? Smoothies could be your new go-to! It’s quick and easy to pour into a portable pitcher or cup and sip on the way to work, school or work appointments.
Often a classic fruit smoothie can contain a lot of sugar, which will make you hungry around 10 am. So to make a dish that will keep you full until lunch, focus on adding sources of protein and fat. The way to do it can be to grind some berries, add a protein source and a small amount of fat and some green vegetables and then mix well and you’re good to go.
Use cow’s milk, coconut milk, almond milk, Hemp milk, soy milk… as main ingredients, add protein sources such as Greek yogurt, soy yogurt, nut butter, protein powder and other types of fat natural seeds like nuts, chia seeds or flax seeds, avocado…
2. Protein-rich yogurt bowl
Mixed yogurt bowls are a quick, healthy breakfast that requires no cooking. Greek yogurt (or soy, if you’re vegetarian/non-dairy) is rich in protein. So, with the addition of a few nutritious ingredients, you can have a healthy breakfast in just a few minutes.
Take a serving of Greek (or soy) yogurt and add in ingredients of your choice like berries, bananas, nuts (chopped), or a bit of nut butter. If you want a little more flavor, add a teaspoon or two of cinnamon or vanilla extract
3. Protein porridge
Oats are not optimal for the healthiest breakfast because they are high in carbs but lacking in protein and fat. So you may not feel full as long as expected. However, because of some advantages of this food, you should still include it in your breakfast menu and add pure powder or protein powder to them. This way, you’ll get a more balanced macronutrient ratio of fiber, healthy fats, protein and slow-releasing carbohydrates… You’ll stay energized and fuller longer, which can helps you maintain a healthy weight.
Try making oatmeal with blueberries, nuts and pumpkin seeds: cook oats and milk (over low heat), stir well for 10 minutes then add in your favorite seeds and fruits such as berries, nuts, seeds , nut butter or shredded coconut
