The right breakfast to lose weight

Scientifically it has been proven that having a good breakfast is equivalent to reducing the total amount of food that is taken during the day, leading to a decrease in the sensation of hunger in the evening.

So it is really true that a proper breakfast also loses weight.

Here because.

Ghrelin, a hormone to regulate already in the morning!

Recently, doctors and scholars have seen that, thanks to the first meal of the day, levels of ghrelin, the hormone that increases the sense of hunger, are better regulated. We explain better: ghrelin is a hormone that was discovered in the late 1990s by a group of Japanese researchers.

It is a protein produced by the stomach that increases research and food intake and decreases energy consumption. A hormone practically an enemy of every diet!

High levels of ghrelin are in fact connected to an increase in body weight, understood as an increase in fat mass. This hormone generally increases before meals, and it has been proven that it is above all breakfast that prevents its production for the following hours.

In a nutshell, eating properly at breakfast means having less appetite for the following meals on average, which is why it is important to understand what the right breakfast can be to lose weight !

The right ingredients to lose weight at breakfast

So what should we eat to make breakfast a genuine, healthy meal that helps us lose weight? Milk, yogurt, tea, coffee. rusks, fresh fruit and jam, honey and sugar are the most common breakfast ingredients. Brioches, biscuits and cornflakes often turn on Italian tables.

Sometimes, in the most fortunate cases, homemade cakes and bread. The latter, if carefully prepared, the natural ingredients and organic or whole-grain flours, olive oil, yogurt and honey in the case of cakes, natural yeast, sourdough in the case of bread, are valid allies of a balanced diet. However, these foods can hide pitfalls and instead be ideal combinations for those who want to lose weight at breakfast, let's see them specifically.

The green light to lose weight at breakfast is given to:

T is black and green tea that help you lose weight and are rich in antioxidant polyphenols;
Wholemeal biscuits and rusks; yes to cereals as long as they are natural, without added dyes or additives. Attention to all the extras found in the box: chocolate, almonds, hazelnuts or dried fruit can sometimes raise the calorie count;
Y white lean yogurt with honey and fresh seasonal fruit. Yoghurt, in addition to protecting and rebalancing the intestine, satisfies and nourishes the organism;
Yes to fresh fruit : from seasonal fruit, to pineapple, grapefruit, banana and fruit juices: choose between colors and smoothies of all sorts, perhaps adding some walnut kernel, creating a sort of Budwig cream, or eating a piece of chocolate dark bitter with a high percentage of cocoa: cocoa iron and fruit vitamin C are a winning combination. The kiwi in the morning is an excellent intestinal regulator, as well as a glass of warm water drunk on an empty stomach with a few drops of lemon;
Porridge with honey and oat flakes is a must try. Prepare about 3 tablespoons of oat flakes in a small saucepan over a fire with a cup of milk or soya milk, half a cup of warm water, a little salt and finally sweeten with honey instead of sugar. A nutritious, healthy and low-calorie food.

Red light, stop at:

Skipping breakfast: as we have seen, it does not do good nutritionally imbalance the day and does not regulate the sense of hunger;
B rioches packaged or similar products if they have hydrogenated fats, palm oil and preservatives or additives;
Eat in a hurry, swallowing breakfast in the car: better to wake up half an hour earlier and dedicate yourself to the well-being of your body;
High doses of food: adjust the doses according to your actual needs, ie if you are sitting in the office for many hours or if you have to run all day the amount of calories to be introduced into the body is different. Avoid heavy and high-calorie breakfasts, worthy only of the coldest countries!