Want to lose weight, breakfast to eat these 4 kinds, efficient fat burning throughout the day

Every morning, many people are so spent, either wanting to sleep a few minutes more or feeling that this can be done to lose weight, then you will miss breakfast, do not eat breakfast. However, this may be the root cause of the more you lose weight, not eating breakfast instead will make you fat.

The reason is simple, from the night before eating, if you do not eat breakfast, then your first meal of the day will be lunch. Due to long periods of fasting, hunger increases, which can lead to you overeating at lunch, and it is easy to exceed the calorie intake.

Not only that but choosing to skip breakfast under the premise of a fixed daily calorie intake is equivalent to reducing your calorie intake by 1/3. In the short term, it is certainly possible to lose weight, but this "thin" is mainly caused by muscle and water loss, but not fat reduction. Once the diet resumes, it will instead cause fat accumulation and more stubborn fat.

Then the question arises, how should a healthy breakfast be eaten? For general breakfast calories, it is recommended that 25%-30% of the whole day, the specific mix of the following four kinds of food.

One, water

After a night's rest, early in the morning when you get up, the body is often in a state of dehydration. At this time, a glass of water is not only for the body to replenish water, but also to promote metabolism, help the body detoxification, and accelerate intestinal peristalsis, to help relieve constipation.

It is recommended to drink after brushing your teeth, a glass of plain water can be, do not drink juice, honey water, or light salt water.

Second, the protein class

Protein, carbohydrates, and fat are the three essential nutrients for the human body. Protein is one of the important nutrients with a large molecular base, it can provide dieters with more lasting satiety, or an important raw material for muscle growth and repair.

Our daily protein supplement can be calculated by body weight, per kilogram of body weight* (1g - 1.2g). For example, if your weight is 60kg, then you need to consume 60g~72g of protein per day.

And then according to the breakfast energy accounts for 1/3 of the energy of the whole day, which means you need to eat at least 20g~24g of protein for breakfast.

The protein content of an egg is about 7g, and the protein content of a carton of milk is about 8g, so if you eat an egg and drink a carton of milk for breakfast, you will probably be able to consume about 15g of protein.

Three, coarse grains

On how to consume carbohydrates for breakfast, reduce the girl recommended that you choose whole grains and potatoes, and do not choose white porridge, white noodles, white buns, etc., not to eat doughnuts, pancakes, hand pancakes, and so on.

The so-called whole grains, such as corn, millet, and oats, are good choices. Potatoes are purple potatoes, sweet potatoes, etc. So you can drink oatmeal and eat mixed-grain buns. This type of coarse-grain staple is rich in dietary fiber, which can give you a stronger sense of satiety.

Fourth, fruits and vegetables

One of the principles of a nutritious breakfast is to do meat and vegetables, whereas the "vegetarian" in addition to grains, it is best to match some vegetables and fruits. For example, simple cucumbers, and tomatoes, are good. The recommended fruits are kiwi, apple, dragon fruit, etc.

Finally, we can not completely reject fat, it can not only provide a sense of satiety but also promote gallbladder contraction, and excretion of bile to prevent gallstones. So you can have a small handful of nuts for breakfast.