Good Lifestyle

The donuts covered with cinnamon sugar and friable blueberry muffins look like a delicious breakfast to be in the morning. But we all know that when it comes tolosing weight, have theseHigh sugar breakfasts On the regular will not help you achieve our weight loss goals. So, what is the best breakfast for weight loss? Do not worry, you will not have to eat the same thing on and that. In fact, you can be creative becauseThe best breakfast to lose weight must contain a complex of carbohydrates, healthy fat, protein and fiber.

According to Maggie Michalczyk, RDN and founder ofOnce upon a time on a pumpkin, who recently publishedThe big pumpkin recipe bookHaving these key nutrients of your breakfast plate will help you finally lose the weight you have always wanted to get rid of. Here's why and for healthier food tips, make sure you check out our list of21 best healthy cooking hacks of all time.

Eating breakfast - Do not jump - leads to weight loss.

First of all, Michalczyk says it's important to make sure you really eatbreakfast-When what others can tell you.

"Skip breakfast is not a good strategy to lose weight," says Michalczyk. "Try to save calories by jumping the breakfast leads to overeating later in the day or by tickling less nutritious objects all morning."

Instead, Michalczyk recommends that eaters find ways to incorporate these key nutrients into their morning meals - complex carbohydrates, healthy greases, proteins andfiber.

"These things will help you stay more complete longer, help prevent stupid snacks and give the tone to your meals and snacks the rest of the day," Michalczyk said. "Studies have even shown That people who ate a bigger breakfast tended to weigh less, so do not fear eating a substantial breakfast. You will also feel enabled and ready to troubleshoot better training or project when powered properly. "

In addition, taking breakfast in the morning and feeding your body, you will be less likely to fear a snack later. However, if you do not correctly give your body these calories, it will begin to want quick energy to solve this problem, resulting in eating foods not so beautiful.

"Eat less during the day tends to lead to reach lessHealthy snacks At night, "says Michalczyk." Balanced meals and snacks throughout the day are the best way to make sure you do not find yourself sick at night looking for nothing [and] in sight, which can help you stay on the right way with your training trip. "

How to search for these nutrients in your meals

Although it may seem simple to have complex carbohydrates, healthy fats, proteins and fibers, it can be difficult to find what to cook that contains all these particular nutrients.

Complex carbohydratesS are carbohydrates that have not been stripped of their natural fiber and starch, which is usually what we see in simple carbohydrates like white bread and pastries. The complex carbohydrates have longer chains of sugar molecules, which takes a longer period of time for your body to digest and decompose the production of the energy you feel full longer. Some great examples of complex carbohydrates include entire grain bread and tortillas, as well as whole grain foods such as oatmeal, quinoa, barley and brown rice. Starchy vegetables (potatoes, squash, corn) and legumes (chickpeas, beans, lentils) are also in this category.

Next ishealthy fats. Despite the negativity you may have heard around growing greases, having fat in your diet is actually good. Seeks to add unsaturated greases to your meals, which can help reduce your"Bad" LDL cholesteroland increase your "good" cholesterol HDL. In addition, unsaturated fats will move slowly in your body, which helped you feel full. These fats may include a lawyer, walnut butter, nuts, seeds and even oils. Including a little cheese in your scrambled eggs or enjoy a Greek Greek yoghurt 2% will also help with fullness.

Protein is probably one of the easiest nutrients to add to your breakfast, since a lot of breakfast food includes it. Eggs are an excellent example (each egg gives you 5 grams of protein), as well asGreek yogurt, Turkey bacon, cottage cheese and chicken sausages. Walnut butter can also provide meals with some proteins.

Finally, you needfiber. Typically, if you put a breakfast plate that includes the first three complex carbohydrates of macronutrients, healthy greases and proteins, you will probably already have some kind of fiber element. However, for an extra shot of fibers, you can always add a fruit side or throw some extra vegetables to your egg interference. The raspberries are actually the best fruit to have, providing your meal with 8 grams of fiber with a simple cup of berries!

Easy breakfasts that you can throw together to lose weight.

Yes, you should have breakfast, but the type of breakfast is also important. A study by theBritish Nutrition Journal I showed that eating breakfast at home was actually a benefactor of global weight management. And another study by thePublic Health School of the University of Washington Shows that prepare your breakfast at home instead of seizing something over-the-go, it's a lot healthier because of the calories significantly in your meals prepared at home.

Michalczyk gave some examples of the best breakfast you can have if you try to lose weight, which includes all these nutrients at a time. You can have:

• Egg and lawyer on germinated bread
• Green Smoothie with greens, fruits, nut butter and protein powder
• groats With walnut butter and berries
• Greek yogurt (low sugar, high protein) with raspberry seeds and chia
• Egg wrapping with green, cheese and salsa

However, if the convenience of having something about-go is what you need, you can always prepare some breakfast you can hang in the morning while you get out of the door. Some options may include:

• Protein pancakes with a side of the berries
• Night oats with peanut butter with fraramots
• Chia Seed Pudding Cups with Greek yogurt, fruits and walnuts
• Egg mini-quies with a sprouted side

And if you have a little time on weekends, you will also try to consult our list of91+ Best healthy breakfast recipes.