It is rightly called the most important meal of the day. For most people, this only means that there should be breakfast, and its composition is no longer important. Some believe that anything is possible in order to work everything out by the evening, while others believe that breakfast should be loaded with slow carbohydrates to the maximum in order to provide the body with long-term energy. What should it be perfect breakfast and what is better to eat in the morning?

Why you need to have breakfast
First, people who skip breakfast tend to overeat throughout the day. Thus, the first meal acts as an appetite control.

Secondly, the composition of breakfast will optimize the functions. This is a strategically important meal while working on your body.

Protein for breakfast
In the morning after an overnight fast, the anabolic (protein synthesis) functions of our body are at their lowest level, while the level of catabolism (muscle breakdown) increases, and the metabolism is almost in a sleepy state. You can correct the situation with protein foods. Protein will wake up metabolism and stop catabolism.

According to a 2009 study Layman DK: Dietary Guidelines should reflect new understandings about adult protein needs, for breakfast you need to eat 30-40 g of protein.

In addition to its anabolic properties, a protein breakfast will make you feel energized throughout the day and will also help you burn more fat.

Carbohydrates in breakfast
The presence of carbohydrates in breakfast depends on activity. For example, you are not very active and are used to skipping breakfast. author Ekaterina Golovina Then it is better to do without coals. If you are used to having breakfast and are quite active, for example, you will go to training in a few hours, then you should include slow carbohydrates in your first meal.

They will provide enough energy and also allow you to enhance the fat-burning effect of your workout by 2-3 times. At least that's what the study says Stevenson EJ, Taylor MA, Astbury NM, Macdonald IA, Simpson EJ: Fat oxidation during exercise and satiety during recovery are increased following a low-glycemic index breakfast in sedentary women.

Rich carbohydrate foods with a low GI will give you a feeling of fullness for a long time, which is not what you should expect from foods with a high GI. The optimal amount of carbohydrates for breakfast is up to 30 g.

Fats for breakfast
An interesting experiment was conducted by researchers at the University of Alabama. The subjects were divided into 2 groups. The former ate 20% protein, 45% fat and 35% carbohydrates for breakfast for 12 weeks, and the latter ate 20% protein, 10% fat and 70% carbohydrates.

The experiment ended with the group that ate 45% fat for breakfast being able to burn more fat than the group that ate a high-carbohydrate meal.

Thus, reducing the proportion of carbohydrates in the first meal will allow you to rebuild your metabolism to attack fat reserves.

Briefly again - what should an ideal breakfast be like?

• He must be!
• (egg + whites, poultry, meat, dairy products) at least 20 g, and preferably within 30-40 g;

In the fight against extra pounds, it is very important to properly organize your diet. A properly prepared breakfast plays an important role, without which no diet will be effective. It depends on it whether you will be full or hungry throughout the day, active or lethargic, cheerful or sad. Do not underestimate this meal - and not only as part of losing weight, but at other times too.

Why is it so important?

Nowadays, nutritionists no longer advise going on diets, since to lose weight it’s enough just to organize proper nutrition. And it presupposes the mandatory presence of a full breakfast. And you don’t have to think that you’ll have to eat one with water without salt, sugar or butter. This meal can be both tasty and healthy at the same time, if you try. The main thing is to force yourself to cook it when you just had to get out of a warm bed and need to urgently run to work.

Its main functions:

• “turns on” (awakens) the body;
• activates digestion;
• gives a good mood;
• makes unhealthy snacks optional;
• energizes;
• provides protection against viruses and harmful microbes;
• nourishes the brain;
• increase ability to work, intelligence;
• strengthens muscles;
• improves metabolism;
• saturates well, regulating appetite and allowing you to reduce the amount of lunch and dinner.

Agree: there are worthy arguments in favor of still having a full breakfast in the morning, which acts on the body like energy, but without harm to health.

To completely dispel your doubts, let’s use simple mathematics. The classic scheme of proper nutrition as part of weight loss: 3 main meals + 2 snacks between them. You need to have dinner 3 hours before going to bed. Theoretically, we exclude breakfast: dinner - around 19.00, slept for about 8 hours, then lunch somewhere around 11.00. Calculate how long the food did not enter the stomach - approximately 16 hours. The body perceives this as a forced hunger strike and goes into saving mode. Metabolism automatically slows down, the appetite during lunch and dinner wakes up brutal - and everything you eat will not be converted into energy, but into fat depots throughout the body.

Numerous studies prove that without breakfast, most people begin to gain extra pounds. However, this process is very individual, and there are exceptions. There are those who don’t eat in the morning and look cheerful and fit. There are few of them, and it is not a fact that you are one of them. Therefore, still try to eat properly and nutritiously.

What should it be like?

Once you realize how important a proper breakfast is for losing weight, you need to figure out what it should be in order to benefit the body. After all, everyone understands that a sweet bun with a thick layer of chocolate butter, washed down with strong coffee with heavy cream and 3-4 tablespoons of sugar, is unlikely to contribute to weight loss.

According to nutritionists, the ideal breakfast for those who dream of a slim figure should meet the following criteria:

1. Balanced

From the point of view of BJU: 1/3 - proteins, 2/3 - carbohydrates, 1/5 - fats.

1. Calorie-sensitive

Diet breakfast should be 20-25% of daily calories. Normally this is 2,000 kcal, for weight loss - 1,200-1,500 kcal. We calculate - we get 400 kcal with proper nutrition and a normal lifestyle, and 250-300 kcal - if you really want to lose weight.

1. Nutritious

To saturate the body before lunch and prevent breakdowns and overeating during the day. That’s why it’s so important to include carbohydrates, and they should be slow, not fast.

1. Low-fat

That is, if dairy products are present, then with a low fat content, butter - only in very limited quantities.

1. Easy

Promoting good digestion, and not aggravating and causing flatulence and bloating.

It is imperative to include fruits, which are considered natural energy drinks and give a boost of energy for the whole day.

Some more useful tips on how to organize a healthy breakfast with proper nutrition so that it contributes to weight loss.

1. The ideal time is in the morning from 07.00 to 09.00, half an hour after waking up.
2. Half an hour before meals you need to drink a glass of water.
3. You should always have breakfast at the same time.
4. If you don’t have an appetite in the morning, find ways to awaken it: buy bright dishes, eat the most delicious foods, spend this time with your loved ones.
5. If you don’t have time to prepare delicious and complex dishes, do it the night before so you can simply reheat it in the morning.
6. Frying or grilling is not the best way to cook. All the others are quite suitable.
7. No need to swallow the porridge, burning your mouth. This is harmful to the gastric mucosa. The temperature of the food should be comfortable.
8. You can’t rush and sit on gadgets - the process of eating should give you a feeling of pleasure and complete satisfaction.
9. Don't overeat - you need to leave the table with a slight feeling of hunger.
10. Before meals, it will be useful to do morning exercises.

Product Lists

Well, now directly the lists of products, what is best to eat for breakfast, and what is strictly prohibited when losing weight.

Can:

• boiled chicken breast (especially useful for athletes, as it contains a lot of animal protein for the formation of beautiful muscle mass);
• honey is a natural energy drink;
• milkshakes;
• (but only drunk after breakfast, not before);
• olive oil;
• nuts;
• healthy porridges (buckwheat and rolled oats above all) - those same slow carbohydrates that promote weight loss;
• fresh fruits with minimal sugar content;
• cheese, low-fat kefir - an ideal combination of protein and calcium;
• Fresh juices and smoothies are sources of vitamins;
• bread - rye bran or whole grain, toast;
• eggs and any dishes made from them are a source of protein and vitamins.

It is forbidden:

• bananas - oddly enough, also fall into this list, and not only because of the high sugar content: excess magnesium in the morning disrupts the internal balance of the body;
• bacon, sausages and sausages;
• fat meat;
• yoghurts with colors and flavors;
• canned food;
• smoked meats;
• mayonnaise, ketchup, soy sauce, vinegar;
• pasta;
• carbonated, energy and alcoholic drinks;
• marinades, pickles;
• some diets suggest eating grapefruits for breakfast, while citrus fruits on an empty stomach are the right path first to heartburn, then to gastritis, and in the future to an ulcer;
• dumplings;
• pies, pancakes, pancakes, donuts and other baked goods;
• fish;
• fresh vegetables - on an empty stomach irritate the gastric mucosa;
• sweets (sweets, cookies, chocolate), sugar;
• spices, seasonings, onions, garlic, pepper;
• cottage cheese - nutritionists advise consuming it in the afternoon;
• fast food.

Questionable products

Nutritionists have mixed opinions about breakfast cereals: cereals, muesli and snacks. Yes, these are very tasty, many people like them, they give a boost of energy and a good mood for the whole day. On the other hand, this is not the most suitable option for losing weight, because they contain too much sugar - those same fast carbohydrates that provide a short-term feeling of fullness. In just an hour you will want to eat again. If you like muesli, then at least eat it with fruit and low-fat kefir.

The second list is quite relative. To avoid a breakdown, you can allow yourself some fast carbohydrates once a week in a small amount. In the absence of other indulgences, a spoonful of jam or a fresh scone will not make you fatter or derail your weight loss plan.

Top best

We bring to your attention a small TOP. It includes the healthiest breakfasts that are suitable for any weight loss program. You can safely use them to create a diet menu.

1. The ranking is topped by the healthiest breakfast porridge - oatmeal cooked with water, kefir or low-fat milk. You can add your choice of fruits, nuts and honey to it.
2. Buckwheat porridge.
3. Smoothie made from low-fat kefir and fruits (except citrus fruits and bananas).
4. Baked omelette. You can add vegetables (tomatoes, zucchini, sweet peppers), tofu, mushrooms, spinach to it.
5. Fruit salad without bananas and citrus fruits.
6. Sandwich made from hard cheese and whole grain bread.
7. A handful of nuts.
8. Carrot muffin with raisins.
9. Roll made from lavash, lettuce, boiled chicken breast and natural yogurt instead of dressing.
10. Whole grain sandwich with chicken or turkey.
11. Eggs, hard-boiled or soft-boiled.

Options

If you need sports (men's) or the lowest calorie breakfasts, we offer the following options.

Low calorie:

• eggs with herbs;
• scrambled egg quesadilla;
• swirl with ricotta;
• tofu with mushrooms;
• oatmeal with berries;
• rice pudding with pistachios;
• carrot cutlets.

Sports:

• protein salad of squid, chicken breast and egg white;
• egg white omelet;
• boiled eggs;
• porcini mushroom salad;
• milkshake;
• shrimp with lemon juice;
• whole grain bread with a piece of boiled chicken breast;
• oatmeal or buckwheat with milk.

An athlete's breakfast must be protein-rich and dense. During hard training, you need to drink whey or gainers in the morning. The ratio of carbohydrates to proteins depends on your body type. For ectomorphs it should be approximately the same. For mesomorphs, breakfasts consisting of 65% proteins and 35% carbohydrates are recommended. Endomorphs need to reduce the amount of carbohydrate foods to 25%, but at the same time eat more protein.

It is not necessarily addressed only to men. If girls want not only to get rid of extra pounds, but also to gain the most beautiful figure amid intense training, they can use these options.

Menu

Even the most delicious breakfasts, if they are repeated, will soon become boring and can jeopardize any diet. To prevent this from happening, you need variety in the products and dishes that you prepare for yourself in the morning. An indicative version will help in creating a menu for each day.

This menu is an example, that is, you can change something in it at your discretion. The main thing is to adhere to the principles of healthy eating.

Recipes

Let's look at a few of the most popular breakfasts with calories listed. And first of all, these are porridge recipes, with which nutritionists recommend starting the morning.

Oatmeal with kefir (102 kcal)

Ingredients:

• a glass of oatmeal;
• 500 ml;
• berries, nuts, fruits;
• salt.

Preparation:

1. Pour kefir over the oatmeal in the evening.
2. Add salt in the morning.
3. Add finely chopped apples, any berries or chopped nuts.

Buckwheat porridge on water (107 kcal)

Ingredients:

• a glass of buckwheat;
• 500 ml water;
• salt.

Preparation:

1. Sort the grains, rinse in several waters.
2. Pour in cold water, bring to a boil, cook until tender.
3. Add some salt.

Smoothie (60 kcal)

Ingredients:

• 4 things. fresh strawberries;
• half ;
• 100 ml low-fat kefir;
• 30 g oatmeal;
• some nuts.

Preparation:

1. Peel and core the apple. Cut into cubes.
2. Combine strawberries, apple and oatmeal in a blender. Beat for 1 minute.
3. Add kefir. Beat for another 1-1.5 minutes.
4. Sprinkle chopped nuts on top.

Omelette with vegetables (130 kcal)

Ingredients:

• 2 eggs;
• a little olive oil;
• 1 sweet pepper;
• 1 small tomato;
• 50 g zucchini;
• 20 g parsley;
• 50 ml low-fat milk;
• salt.

Preparation:

1. Beat the eggs in a bowl with a whisk, add milk. Beat again until foam forms. Add some salt.
2. Pour the egg-milk mixture onto a baking sheet with olive oil.
3. Cut the pepper into strips, zucchini into cubes, tomatoes into slices. Place on a baking sheet. Mix everything.
4. Place in a preheated oven for 5-7 minutes.
5. Sprinkle chopped parsley on top.

Fruit salad (80 kcal)

Ingredients (50 g each):

• apples;
• pears;
• pomegranate;
• avocado;
• grape;
• peaches;
• a pineapple;
• 300 ml natural yogurt.

Preparation:

1. Wash the fruits thoroughly, remove peels and seeds.
2. Grind into small cubes.
3. Mix.
4. Pour over yogurt.
5. Mix.
6. Sprinkle pomegranate seeds on top.

Carrot muffin with raisins (147 kcal)

Ingredients:

• 150 ml kefir;
• 1 egg;
• 1 small;
• 1 medium-sized apple;
• 20 g raisins;
• a little soda;
• 90 g wheat flour;
• 90 g oat flour.

Preparation:

1. Peel and seed the apple.
2. Grate it and carrots.
3. Quench soda with kefir.
4. Add egg, apple and carrots to it.
5. Add both types of flour.
6. Stir in raisins.
7. Knead.
8. Pour into molds.
9. Bake for 40 minutes in the oven at 180°C.

Poached egg (28 kcal)

Ingredients:

• 2 eggs;
• 500 ml water;
• 10 ml lemon juice;
• salt.

Preparation:

1. Pour water into a saucepan, boil, add salt, add lemon juice. Reduce heat.
2. Break the egg into the cup very carefully so as not to spread.
3. Create a water funnel with a spoon and pour the egg into it.
4. Cook for 4 minutes.
5. Remove with a slotted spoon.

The most delicious recipes for dietary breakfasts are there, the best options for losing weight have been sorted out, the TOP of the best has been compiled - now all that remains is to put all this theoretical information into practice.

“You have to earn breakfast,” our ancestors said. Is this statement relevant today? Scientists and researchers from around the world, practicing nutritionists and gastroenterologists unanimously declare that for a modern person, the absence of breakfast is a negative factor that reduces performance and reduces immunity.

Lately, breakfast has become increasingly associated with a cup of tea and a croissant, but this combination can bring exceptional aesthetic pleasure and will make you feel hungry within a few hours. This means that after such a “light” breakfast you will inevitably want to have a snack, and it is known that “snacks” are one of the main causes of excess weight. As you know, the correct breakfast is:

• Replenishes water reserves in the body
• Supplies the required amount of proteins, fats, carbohydrates and microelements
• Gives energy
• Supports Blood Sugar Levels
• Helps prevent overeating in the future

What to choose for breakfast, and what should be the proportions of nutrients? The answer to this question depends on the goals you set for yourself. Thus, the standard adopted in the USA to designate a balanced diet is considered to be a combination of 10% proteins, 30% fats and 60% carbohydrates in the diet. For people actively involved in sports, the proportion changes and is 30% proteins, 20% fats and 50% carbohydrates. If you are losing weight, then the optimal ratio in the diet will be 40:20:40. It should be noted that 20% fat in the diet is the required minimum. *

At the same time, nutrition experts advise consuming the bulk of protein at breakfast and lunch, in a ratio of approximately 30% in the morning, 50% at lunch and 20% in the evening. High-protein foods for breakfast will provide you with the necessary energy for the whole day, and your cells will have the opportunity to “stock up” on building materials for regeneration and restoration during sleep. When having breakfast, also try to eat more slow carbohydrates; they are found in abundance in cereals, vegetables, legumes and dried fruits. Juices are especially useful as a morning drink. A glass of juice in the morning is the best way to replenish the supply of vitamins in the body. But the healthiest baked goods are whole grain baked goods.

Why is it important to get your main portion of proteins and carbohydrates in the first half of the day? It is known that excess fat and carbohydrates that are not used during the day tend to be stored as reserves. But remember that excess protein is also converted into fat. In addition, the body is not able to absorb more than 30 g of pure protein in one meal. So keep your portions moderate.

It is important to consider: a person who leans on protein foods may experience thirst, because more water is needed to absorb proteins and remove their breakdown products. Therefore, it is necessary to drink as much liquid as possible - plain water, tea and, to please yourself with something tasty, fruit juices. It is better to choose options with pulp; the fiber and pectins it contains (in unclarified apple juice) will improve digestion, improve intestinal microflora, and lower the level of “bad” cholesterol.

Orange juice, known for its high content of vitamins A and C, is also a storehouse of useful microelements such as calcium, phosphorus, copper, iron, magnesium, zinc. Grapefruit juice is no less rich in microelements and vitamin C. In addition, grapefruit juice removes toxins, improves the functioning of the stomach and liver, and burns fat, which is very important if your goal is to lose excess weight. Apple juice is not only rich in iron, but also contains many pectins, which are invaluable for health.

Lyudmila Denisenko, a permanent FeelGood expert, also decided to have her say about breakfasts. author of popular weight correction methods “Intensive resuscitation”, “Losing weight with pleasure!”, “Gentle cleansing of the body”, books “The ABC of Slimness”.

As you know, there are no “pure” protein (except egg whites), fat (except vegetable oils) and carbohydrate (except refined sugar) products. All products are a “mixture” of B-J-U in different proportions. I recommend mostly protein or mostly carbohydrate breakfasts. It all depends on what you do during the day, what and when your physical activity is. On a day with training, a “carbohydrate” breakfast is recommended, on the rest - predominantly protein.

Z breakfast should be substantial (sufficient). The number of foods eaten for breakfast is not limited. 20 minutes before breakfast, drink fruit juice (lemon, pineapple or orange) without sugar or eat fruit. It's best to eat kiwi, which contains 5 times more vitamin C than a small orange.
If you have just squeezed juice from fruit, you should drink it immediately, as the vitamins in it are quickly destroyed. Do not drink ready-made juice in packages, even if it is called “pure fruit”. The content of vitamins in it is very small or there are none at all.
Regardless of which fruit you choose for breakfast, it is important to eat it on an empty stomach, that is, on an empty stomach. Fruits should not be eaten at the end of a meal because they require little time to digest (about 15 minutes). When you eat fruits, they do not linger in the stomach and go to the small intestine, where they are well digested and absorbed. If you eat fruit for dessert, it remains in the stomach, which already contains the food you have eaten. It takes 2 to 3 hours to digest it (fish, meat, fats). Thus, fruits find themselves locked in a warm and humid environment, which leads to their fermentation and disruption of the digestion of previously consumed food with a simultaneous loss of vitamins. It is recommended to wait 15-20 minutes after eating fruits so that they can go down into the small intestine and would be freed from the danger of being locked in the stomach if other food immediately enters there. Processed fruits are easier to digest (especially jams made without sugar), but they contain less vitamin C.

Types of breakfast

Carbohydrate breakfast
Can be formulated according to your choice from the products listed below. It is important that they belong to a certain category. “Good” carbohydrates: wholemeal or bran bread; whole porridge without sugar; jam without sugar.
Dairy products: low-fat cottage cheese (0% fat) or low-fat yogurt.
Drinks: skim milk; decaffeinated coffee; weak tea; chicory; soy juice
All types of fats (butter, margarines), whole milk products, chocolate are excluded.
Coarse bread. To balance the diet, it is recommended not to eat bread (except in rare cases) for the next two meals (lunch and dinner). However, during breakfast it can be consumed without restrictions. The bread must be baked from wholemeal flour, i.e., contain all the necessary components of wheat cereals. Do not confuse it with such types of bread as malt bread and various types of black bread. The flour from which black bread is baked may not be wholemeal flour. Although this bread contains most of the components of cereals, some of them are missing and it is difficult to find out which ones. We can recommend most gray and rye varieties of bread or, for example, such as Doktorsky, Barvikhinsky, etc.
It is not always easy to find bread that is actually made from wholemeal wheat flour. So, bran bread is actually white bread with bran added to it.
It would be good if the bran content was at least 20%. And although the fiber content in such bread is sufficient to reduce glycemia, it lacks various vitamins and minerals.
Wholemeal bread can be eaten with low-fat cottage cheese or sugar-free jam, or both.
Sugar-free jams are made from 100% fruit (cooked in their own juice), 0% sugar and pectin (soluble fibre). When choosing low-fat cottage cheese (with or without jam) for breakfast, it is important that the fat content is 0%.
Dishes made from poppy seeds. Corn or wheat flakes or puffed rice should be excluded. These foods are high in sugar, coated in caramel, or have added honey or chocolate. We recommend cereals containing real organic grains. They should not contain any sugar or other additives.
Muesli containing walnuts, hazelnuts and almonds or dried fruit are fine if you intend to lose a few kilos. Those who want to lose more than 20 kg should wait until entering the second period.
Muesli can be mixed with completely low-fat cottage cheese or yogurt. It can be diluted with hot or cold milk (skimmed, of course). These flakes should be chewed slowly, moistening them generously with saliva, which promotes better digestion. Ideally, you can grind the cereal grains yourself. The maximum amount of vitamins is contained only in freshly crushed or unground cereals.
Breakfast can only consist of fruit. In this case, it is recommended to include at least skim milk in the diet to ensure sufficient intake of proteins and calcium into the body.
Beverages. Drinking plenty of fluids is as necessary as eating breakfast. After sleep, in the morning, the body needs to restore fluid reserves. It is preferable to give up coffee (at least in phase 1), since in some people the caffeine it contains stimulates insulin production (in case of poor pancreatic health). It is recommended to drink decaffeinated coffee or, which is much healthier, a mixture of it with chicory.
If you like drinking coffee with milk, drink it.
A mixture of milk and coffee is less beneficial for people with hypersensitivity because coffee changes the structure of the milk. Although tea contains some caffeine, it can be consumed, but not strongly brewed.
It is preferable to consume skim milk, since adults do not digest whole milk well and it contains too much “bad” saturated fat. It is best to use powdered skim milk; you can make it quite concentrated without diluting it too much with water.
You should forget about white refined sugar. But, besides pure sugar, there are other foods with its taste, and you should completely exclude them from consumption.
If it is difficult to completely give up sugar, try to get used to consuming it in much smaller quantities. Anyone who has already said goodbye to coffee with sugar will never return to their old habits.
To reduce your sugar intake, you can use artificial sugar substitutes: sugar substitutes do not cause harm to the body.
However, it is better to use sugar substitutes, if you cannot do without them, as rarely as possible. They should only be used during the transition period. Then you should abandon them or use them extremely rarely (with very long time intervals). When preparing dessert, it is recommended to occasionally use fructose. It does not cause cancer and has a low glycemic index.

Carbohydrate breakfast

Recommended: freshly squeezed fruit juice, fruit (15 minutes before breakfast), raw cereals without sugar, low-fat yogurt.
Acceptable: wholemeal bread, gray or with bran White bread, muesli, rye bread, skim milk
Prohibited: white bread, dried bread, croissant, coffee, hot chocolate

Protein-lipid breakfast
This breakfast option includes meat and pork products (bacon, ham, sausages, eggs, cheeses, etc.) and is distinguished by the fact that carbohydrates, including “good” ones (no bread), are completely excluded.
This breakfast should include low-fat milk products (milk, low-fat cottage cheese, yogurt).
The proposed breakfast option includes foods containing significant amounts of saturated acids. Those with high blood cholesterol levels should avoid this breakfast.
If you use the recommended type of breakfast, then it is healthier to have dinner without foods containing fats, stick to “good” carbohydrates, and eat fruit while drinking tea.

Recommended: scrambled eggs, hard-boiled eggs, fried eggs, cheeses
Acceptable: fruit juice (15 minutes before meals), whole milk, coffee with chicory, tea
Prohibited: white bread, wholemeal bread, croissant, coffee, chocolate

Lunch

If you are used to eating something during your coffee break around 11 am, then eat some fruit, such as an apple, or a few nuts (almonds, walnuts or hazelnuts). You can eat a piece of cheese (preferably low-fat). You can easily adapt if you always have some cheese with you without an unpleasant odor. Hard-boiled eggs are also acceptable.

Fruit breakfasts
Recommended: grapefruits, oranges, plums, apples
Allowed: tangerines, grapes, cherries, hazelnuts, dates
Prohibited: bananas, canned fruits, candied fruits

Michel Montignac, a well-known nutrition guru, proposes to classify all varieties breakfasts by two types:

• protein-lipid
• carbohydrate

Protein-lipid breakfasts are not only satisfying, but also healthy. After all, in every living human body, thousands of new cells appear almost every second, and for growth and good development they need proteins.

It’s not for nothing that the British have such a popular morning meal, scrambled eggs with bacon. It turns out that this dish contains a lot of valuable proteins. For example, collagen, which we need to maintain bone strength and skin elasticity, or hemoglobin, which carries oxygen throughout our body.

Did you know that it is proteins that form and maintain muscle mass, regenerate (i.e. repair) cells and serve as the material required for the growth of all tissues? That foods rich in proteins contain amino acids that guard our youth and are involved in the synthesis of hormones and vitamins? What does the absence of these amino acids affect the growth and development of cells, delaying these processes?

Although the human body is capable of reproducing some amino acids itself, there are some among them that are irreplaceable. They must necessarily come from outside. Their main source is protein (i.e. protein) food.

In addition to protein, it also contains other “benefits”. For example, eggs contain phosphorus, potassium, vitamins, calcium, and fermented milk products contain microorganisms that can normalize the functioning of our intestines.

The most affordable options protein breakfast : cottage cheese, boiled eggs, kefir, omelet, low-fat yogurt.

However, remember, if your day began with protein foods, then in the second half it is better to give preference to carbohydrates, because experts say that in order for the body to receive enough energy, our diet should consist of sixty percent carbohydrates.

Well, now let's talk a little about carbohydrate breakfast ! Ideal option carbohydrate breakfast is considered to be one in which fast carbohydrates are correctly combined with slow ones. So that you can clearly understand their difference, let’s try to explain it figuratively.

Let's imagine that the release of energy in a living organism looks like a fire. Some carbohydrates burn in it very quickly, like dry wood chips. That's why they are called "fast carbohydrates." They are found in jam, honey, chocolate, jams.

After consuming them, there is a fairly sharp surge in vital energy, provoking an increase in insulin in the blood, which favors the preservation of calorie reserves in the form of fat deposits.

But the mentioned surge is short-lived, then an equally sharp decline in energy supply occurs. Of course, such strong changes are extremely undesirable either for the body or for your figure.

Slow carbohydrates can burn gradually and slowly, like large logs. You will find them in buckwheat porridge, oatmeal and rice.

Compose your daily menu in such a way that 2/3 of carbohydrates enter your body in the first half of the day, since the carbohydrate “energy fire” should gradually fade away by the evening.

The simplest options for correct carbohydrate breakfast : corn flakes, muesli, rice porridge with raisins and candied fruits, bran-containing bread with jam.