Often some people who are watching their weight, tend to completely give up the first meal, citing the fact that, say, in the morning, and so the body rested and refreshed after sleeping.And it is in vain.According to many nutritionists, breakfast, and small amounts of low-calorie, man needs almost always (well, unless in the case of fasting with a purpose - healing, or weight loss).Why is this happening, try to understand this article.
theory
turn to the theory of matter.Albeit a low-calorie, breakfast is urgently needed for several reasons.Firstly, the food you eat in the morning, had virtually no effect on the shape (proven in practice by many).But at the same time, to use it, you get a powerful energy boost for the day.Second, low-calorie breakfast helps start the digestion, the correct functioning of the pancreas, and provides high-quality food digestion.After all, what happens if you do not eat in the morning, then, at lunch, or worse - in the evening eats heartily.Your digestive tract as it sleeps for almost the whole day, and then there is a powerful release of bile and pancreatic juice in a large-scale reception evening meal.Your stomach is not working time to digest the food remains in the intestine, forming slags and causing all sorts of disorders and goiter.A few years of such poor nutrition - and the body is sure to express to you my "phi" (most likely it will happen before).A breakfast, low-calorie and low in volume (and therefore can not lead to the formation of excess fat cells, so disturbing those who keep all sorts of diets), removes these harmful factors.And your stomach, and other organs will not be overstrained irregular food intake.
should look like low-calorie breakfast?
Firstly, not immediately stipulate that it should not be made up of sandwiches with cheese, for example, and smoked sausage, which many are so fond of.Breakfast should be a full and not resemble a snack.It should also eliminate fast food and all sorts of semi-finished products like food, do not deserve our attention in any degree.Worth a try: a low-calorie breakfast can be not only useful but also delicious.And if you are so afraid to get better, it is best to give up a late lunch, passing into the dining and drink a cup of yogurt instead of sour milk or.But eat breakfast is a must!
Practice
And now you try to make low-calorie breakfast.Recipes can be very diverse.There are plenty of decent food for the first breakfast with almost zero calories, which certainly does not reflect on your figures.They may consist of yogurt, low-fat fermented milk products, fish, marine, berries, fruits and vegetables of all kinds, pumpkin, mushrooms.All this food is digested fairly quickly, but on the other hand, you have a long time did not have the feeling of hunger.
salads and smoothies
For these breakfast very fit all kinds of salads and smoothies as fruit and vegetables.They are usually run by or vegetable oil, or yogurt or low-fat yogurt.You can add a few drops of lemon juice for sour taste (it is important not to overdo it and actually add a couple of drops).Here are some guidelines for preparing such a very simple and low-calorie dishes:
- All the better to take the ingredients in season.Last harvest loses vitamins and can be covered by various means, increases the shelf life.The seasonal approach to the construction of delicious and healthy salads especially true berries.
- Hard vegetables are best to grate, so they will be better assimilated.Vegetable salads healthier with olive oil, adding a drop of lemon juice and a little podsalivaya.
- For lovers of liquid dishes - smoothies: blender - our everything!It can grind virtually any mass of vegetables or fruit, spice herbs and drink this as yummy breakfast.This dish will certainly minimal in fat and calories.
Low-calorie breakfast with an indication of calories
As an example, several of these options.But you can be in full your imagination and try every time something brand new:
- Fruit salad with yogurt.Its calorie content per 100 grams is only 65 kcal.Protein content - 4 grams of fat - less grams carbohydrate - about 10 grams.To prepare the salad for a few people need to take a couple of apples, two bananas, berries ten large strawberries (or other fruit in season), a glass of low-fat yogurt with no flavors.For those who love sweet: you can add a spoonful of honey.We prepare simple: clear the fruit and cut finely.All the mix, season with yogurt.The main thing - do not eat more than one bowls (for a diet: 200 grams of food equals 130 kcal), as it turns out delicious salad!
- Fruit and berry smoothies.This dish is generally the minimum amount of calories due to the fact that it involves only a fruit juice and fruit (35 kcal per 100 grams), and fat - 0 grams!In a blender, pour a glass of apple juice (preferably, of course, cook it yourself), put two large soft apples, pre-peeled and cut into small pieces, 100 grams of fruits in season (strawberries, raspberries, blueberries, gooseberries, currants).Turn the blender and grind everything to a state of the liquid slurry.Drink no more than a breakfast cup!
