Breakfast is the most important meal of the day. Especially for those trying to lose weight. Eating the right foods for breakfast will provide the energy you need throughout the day and prevent overeating for the rest of the day. When you don't have breakfast, you feel more hungry later in the day, and you eat more at lunch. It has also been determined that people who do not have breakfast make more unhealthy choices later in the day. Some studies have determined that eating breakfast can reduce overall calorie intake by up to 400 calories. If you are wondering what to eat in the morning to lose weight, check out the list below. Diet breakfast recipes will also work for you.
What to Eat in the Morning to Lose Weight?
Diet breakfast recipes
egg
eggIt is one of the healthiest and most delicious foods. Studies have determined that eating eggs for breakfast provides a sense of satiety. It also reduces calorie intake at the next meal. It maintains blood sugar and insulin levels.
Yoghurt
Yoghurtis rich in protein. Protein curbs hunger. It has a higher thermic effect than fat and carbohydrates. The term thermic effect refers to the increase in metabolic rate that occurs after eating.
One reason yogurt and other dairy products help with weight loss is because they increase the levels of satiety hormones such as PYY and GLP-1. Eat it with berries or other fruits to boost the vitamin, mineral, and fiber content of yogurt.
Coffee
CoffeeContains caffeine, which improves alertness and mental performance. Caffeine speeds up metabolism and helps burn fat. It is also rich in antioxidants that reduce inflammation. It protects the cells lining the blood vessels and reduces the risk of diabetes and liver disease.
Rolled oats
Rolled oats,It is a healthy breakfast option. It is made from ground oats and contains a unique fiber called beta-glucan. This fiber has many benefits. One of them is satiety. To increase the protein content of your oatmeal breakfast, make it with milk instead of water.
Chia seeds
Chia seedsis nutritious. It is one of the best sources of fiber. 28 grams of chia seeds provide 11 grams of fiber. What's more, some of the fiber in chia seeds is soluble fiber. Soluble fiber increases the food passing through the digestive tract and makes you feel full. Chia seeds are also high in antioxidants. It protects cells from unstable molecules called free radicals.
Berry fruits
Berries such as blueberries, raspberries, strawberries and blackberries are rich in antioxidants. It has lower sugar than most fruits and is high in fiber. To consume berries for breakfast, eat them with yogurt or cheese.
Nuts
Nuts They are delicious, satisfying and nutritious foods. They are excellent foods that can be consumed for breakfast as it helps to feel full.
Although nuts are high in calories, studies show that all the fat they contain is absorbed. Nuts are also known to improve heart disease risk factors, lower insulin resistance and reduce inflammation.
Nuts of all kinds are high in magnesium, potassium, and monounsaturated fat, which is important for heart health. Nuts that you add to yogurt, cheese or oatmeal increase the nutritional value of breakfast.
Green tea
Green teaIt is one of the healthiest drinks known. It contains caffeine that boosts the metabolism as well as elevates the mood.
Fruits
Fruits, which are indispensable for a nutritious breakfast, contain vitamins, potassium, fiber and are low in calories. It is very filling due to its high fiber and water content. Consume fruit with eggs, cheese or yogurt. Keeps you full for hours with a balanced breakfast.
Flax seeds
Flax seedsIt is rich in soluble fiber. This makes you feel full for a long time after eating. It also lowers blood sugar by increasing insulin sensitivity. To increase the fiber and antioxidant content of breakfast, you can eat it by adding flaxseed to yogurt or cheese.
Curd cheese
Curd cheese is a great breakfast food. It is high in protein, which accelerates metabolism, provides a feeling of satiety and suppresses the hunger hormone ghrelin. Weight loss in full-fat curd cheeseconjugated linoleic acid (CLA) is found. 1 cup of curd cheese provides 25 grams of protein. Add berries and flaxseeds or nuts to make it even more nutritious.
Diet Breakfast Recipes
While dieting, we think about what to eat for breakfast. If you want to have a healthy and weight loss breakfast, take a look at the diet breakfast recipes below.
Baked Potato Pancakes
Materials
3 potato
2 tablespoon of olive oil
2 pieces of eggs
4 tablespoon of yoghurt
Half a glass of flour
1 tea spoon salt
A teaspoon of black pepper
1/4 bunch of dill
half an onion
How is it done?
Boil the potatoes and grate them.
Set the oven to 170 degrees.
Grate the onion and drain the excess water.
Put the potatoes and onions in a bowl.
Add the other ingredients, except the flour, and knead into a watery dough.
Add the sifted flour. Let the dough be shaped by hand.
Arrange the potato pancakes in flat shapes with your hands on a baking tray lined with greaseproof paper.
Bake in the oven for 15 minutes under control.
Quick Breakfast in a Filling Jar
Materials
5 tablespoons of oatmeal
1 teaspoon of honey
3/4 glass of milk
Half a teaspoon of cinnamon
3 raw almonds
4 walnuts kernels
Half a medium banana
1 teaspoon of grated coconut
How is it done?
Take oatmeal in a jar.
Add milk to it.
Then add cinnamon and honey and mix.
Close it tightly and leave it in the refrigerator overnight.
Peel and slice the bananas.
Crush the walnuts and almonds into large pieces.
Mix the oats that have been waiting in the fridge and softened with banana, coconut grated, crushed almonds and walnuts.
Remove the seeds from the middle part of the red pepper and chop them.
Cut the cherry tomatoes in half. Chop the feta cheese into small cubes.
Grease the inside of the muffin tin with butter or olive oil.
Divide the peppers, tomatoes and cheese evenly into the containers. Drizzle olive oil on them. Add the spices and salt and mix well.
Crack the eggs into each muffin tin. Add salt and pepper to it. Put in the oven preheated to 180 degrees.
Cook the eggs for 10-15 minutes according to your taste.
After taking it out and resting for a few minutes, remove it with the help of a knife by freeing it from the sticking parts, if any.
Whole Grain Pancake
Materials
1 and a half cups of organic whole wheat flour
2 pieces of eggs
1 glass of low-fat milk
1 package baking powder
2 tablespoons of agave syrup
4 drops of vanilla extract
How is it done?
Put the eggs in a mixing bowl. If you are going to prepare sweet pancakes, add agave syrup and vanilla extract and whisk until you get a slightly foamy homogeneous liquid.
Add the low-fat milk little by little and continue mixing.
Mix organic whole wheat flour and baking powder and add to the liquid mixture after sifting.
Beat until you get a cake-like mixture.
Heat your non-stick pan, taking care not to burn it.
If you wish, you can ensure your work by dripping 1-2 drops of oil, but if you pay attention to the calories you get, pour 1 scoop of pancake batter into a non-oily non-stick pan.
After pouring the liquid dough, turn the stove down a little.
Turn the pancake that is cooked on one side and cook the other side in the same way.
You can use honey, agave syrup or maple syrup when serving. Fresh fruit would be great too.
Roasted Potatoes for Breakfast
Materials
3 boiled potato
1 pieces of onion
3 pieces of green pepper
3 spoons of oil
Three eggs
4-5 sausages
How is it done?
First, start by chopping the onion and frying it in oil.
Chop the green peppers and sausages into small pieces and continue frying.
After dicing the potatoes into cubes, add it and continue mixing.
Crack the eggs in a bowl and add salt, pepper and chili flakes and mix.
Then pour it over the roasted potatoes and close the lid of the pan and turn down the stove. Cook some.
Then, pour the grated cheddar cheese on it and serve it by sliding the pan onto the serving plate without changing its shape after it melts.
Peel the skins of the tomatoes, cut them into cubes and put them in the pot.
Add the hot pepper and garlic and let it boil.
Peel the skins of the roasted peppers and eggplants and chop them into small pieces, throw them into the tomatoes and let them boil.
When the tomatoes boil until their juices are gone, add the other ingredients and boil for ten more minutes and remove from the stove.
Egg Toast
Materials
1 whole wheat bread
Cheddar cheese
Tomato
1 pieces of eggs
Parsley
Chili pepper, black pepper, salt
How is it done?
Divide the bread in the middle, place the cheddar and tomatoes between it and cook it in the toaster.
In a bowl, put the egg, finely chopped parsley, red pepper flakes, black pepper and salt and whisk well. Spread it on toast breads with the help of an egg brush,
Fry the last egg toast in a pan with melted margarine.
Green Omelette
Materials
2 pieces of eggs
1 teaspoon of butter
1 green onions
A pinch of chopped parsley
1 tablespoon of chopped fresh basil
How is it done?
Beat the eggs well, add all the ingredients except the butter.
Add your oil to the heated pan and pour the mixture.
Avocado Toast
Materials
1 thin slice of whole grain bread
¼ avocado
1 eggs
Half tomato
Red pepper, salt, pepper
How is it done?
Toast the bread in a skillet or in a toaster.
Cook the egg in a pan without oil and place it on the bread.
Add other ingredients to it.
Egg Bread
Materials
1 eggs
2 tablespoons of milk
1-2 slices of whole wheat bread
8-10 strawberries
1 tablespoon of honey
How is it done?
Mix the egg and milk and mix the breads from front to back.
Fry in a non-stick skillet until the tops are browned.
Flavor with strawberries and honey.
Apple Smoothie
Materials
1 and a half cups of milk
1 medium red apple
A tablespoon of yogurt
Half a glass of almonds
1/4 teaspoon of cinnamon
1 teaspoon of honey
How is it done?
Peel the skin of the red apple, which you cut into four equal parts and removed the core parts.
Put the cold milk in the blender.
Add the yogurt, apple slices, almond kernels, honey and cinnamon to the milk.
After mixing all the ingredients in the blender until they become puree, serve cold without waiting.
Atom
Materials
2 glasses of daily milk
1 large banana
1 kiwis
2 teaspoons of nutella
1 and a half teaspoons of honey
How is it done?
Put all the ingredients in the blender and mix until homogeneous.
