It’s decided: for your health and for your line, you want to eat healthier. What is the most suitable breakfast? A dietician-nutritionist shares 5 light menus.
Skipping breakfast to lose weight? Error! This meal is essential because it helps to avoid cravings and thus nibbling, but also to reduce the quantities at other meals. It also has to represent 25% of the daily energy intake, compared with 35% for lunch and 30% for dinner.
The structure of a light, satiating and balanced breakfast is simple: a fruit, a cereal product for starch intake and a dairy product. But not just any! There are fake friends, like bread crumbs and industrial fruit juice, often stuffed with sugar. It is therefore advisable to read the labels correctly, and to opt for products without added sugars.
Another trap: The biscuits, which are often fatter than conventional bread. in question? The fat that is added to be able to grill them. Muesli can also book bad surprises because it is sometimes too rich in sugar. It is therefore recommended to check the composition and consume only 40g.
But how to compose his breakfast well? Florance Rajat, dietician and nutritionist, book 5 turnkey menus.
1. The Salty Breakfast
The adepts of the salty have several possibilities: they can taste a slice of black bread, rich in fiber, surmounted by 40g of fresh cheese 0%, and accompanied by a slice of ham.
Another option is an omelette, consisting of two eggs and a slice of ham, followed by 100g of white cheese, to check the milk product. Good to know: this alternative is fatter than the first proposition!
The advantage of menu salty? It is particularly satiating because it is rich in protein! Like any other breakfast, it can be accompanied by a hot beverage, such as tea, coffee or herbal teas, unsweetened.
2. The Sweet Breakfast
Sugar is not incompatible with food re balancing. The whole thing is to make the right choices and opt for the right quantities!
A sweet breakfast can be made up of a light yogurt, two kiwis and shirataki beads, a Japanese food made from Konjac, incorporated in a bowl of oat flakes. Their peculiarity? They are high in fiber, increase the volume of the portion and are therefore very satiating.
For the touch of starch (and pleasure!) necessary, it is possible to opt for a pancake or a light waffle.
3. The Gourmet and light breakfast
Diet does not rhyme with restriction! It is therefore quite possible to bet on gourmet foods for breakfast.
The program: A hot chocolate made from dark chocolate to 70% cocoa and skim milk, light pancakes surmounted by jam, also lightened, and a pomegranate juice.
4. The original breakfast
Fancy a little crazy for breakfast? It’s possible! For this, Shea seeds incorporated in a bowl of 0% White cheese can be interesting: satiating, they help to stabilize the blood sugar level!
Oat bran Patties are also a good option because they are high in fiber. The advantage? They can be topped with salty or sweet foods, depending on your tastes!
5. The Classic breakfast Revisited
The famous French breakfast is not necessarily to banish when you pay attention to its line. It can simply be revisited!
The traditional croissant can be replaced by a less greasy milk loaf. Even more greedy: opt for two mini-croissants, a tip that allows you to divide the calories by two compared to a classic croissant!
The famous bread/butter/jam can be reinterpreted, by opting for complete bread, butter and lightened jam! The whole, accompanied by a glass of pressed orange juice.
Thank you for reading 😉 please don’t forget to share with your friends .
Comments
Post a Comment