Do not be frugal in the morning! With the right diet breakfast, you can lose a few pounds fast. Pancakes, bagels and bread are allowed!
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- What's on your plate for breakfast?
- And after the breakfast?
- If the pounds still do not give way, it's often ...
- Blueberry yogurt cream
- shake
- Salmon Bagel
- Banana pancake
- Msliriegel
- Omelette roll on bread
- Rye eggs on wholemeal bread
The breakfast table is richly covered: fruit, scrambled eggs with bacon, pancakes - and the bagel with salmon may not be missing. And with that we should lose weight? Yes, say US researchers now. A diet breakfast is anything but skinny. But only if we make the day according to the motto: eat breakfast like an emperor, eat lunch like a king and eat dinner like a beggar. A well-balanced meal in the morning is an optimal way to live a lean life. You should be well fed and long lasting. And also the calorie brand may be slightly higher. The same you with the daily calorie balance loose again.
What's on your plate for breakfast?
Basically, it makes sense to choose a diet breakfast , which primarily provides complex carbohydrates and a lower proportion of protein. It should be about 15 g of protein, to provide the muscles well after the nocturnal eating break and to avoid diet-related muscle breakdown. Even healthy fats made from avocados, nuts, seeds, lean meat or eggs will get your metabolism going after getting up.
To keep insulin levels constant throughout the day, you should choose carbohydrates with a low glycemic index . This means: absolutely fiber-rich whole grains and by no means white flour, refined sugar and preferably no industrial products. Because they cause the insulin levels to rise quickly and drop just as quickly. This ensures cravings for lunch and leaves you with the choice of food permanently lose control. In addition to the right carbohydrate-protein combination is still something important: It must taste you! Because: If the diet breakfast is not fun, the way to the Pommesbude is programmed at noon. That's why you should look for what suits you best. Would you prefer a fruit-rich cereal with nuts and quark, a hearty scrambled egg or sweet pancakes? All ideas can be prepared super healthy. With bread and rolls you should always resort to the full-fledged varieties of wholegrain, spelled or oats. Sugar is best replaced with some maple syrup or honey. It takes much less of that, and it's better for the body to use it.
Of course, fruit should also play a role. In addition to vitamins and minerals, especially in the shell, it contains important fiber that will fill you up and promote digestion. Low-fat dairy products provide slimming protein and bone-strengthening calcium. However, it does not always have to be equal to every component on the table. You can make your morning different every day and so refuel all the important nutrients during the week.
And after the diet breakfast?
Now that you know what a healthy diet breakfast looks like, you should be in the right place for lunch and dinner. At noon a balanced carbohydrate-protein combination is ideal. Potatoes, rice, pasta should form the basis and be accompanied by plenty of vegetables, meat or fish. In the evening, it is best to use low-carbohydrate, protein-rich food. Grilled chicken, lean beef or fish with a mixed salad or steamed vegetables are great. For dessert it may still be a handful of almonds. Studies have shown that tonsils help lose weight. Because they quench the feeling of hunger and fill you up for a long time. You do not even get the idea to go to the fridge late at night. And the next morning luckily already waiting for a great diet breakfast on you. Maybe one of our delicious recipes?
If the pounds still do not give way, it's often ...
... sugar-rich muesli mixes and fruit yoghurts Many cereal mixes contain extremely high levels of sugar and fats. Better: refine unsweetened base mueslis or (oat) flakes yourself. For example, mix amaranth poppies, quinoa flakes, cornflakes or cereal mixtures with (dry) fruits, banana chips, flax seeds or dried cranberries
.... hidden calories in baked goods Dark bread is always the same healthy whole grain? Wrong: Color-changing ingredients such as sugar couleur, sugar beet or malt syrup pretend full grain. Always note the list of ingredients: The first listed flour is the main ingredient of the bread
.... sugary drinks The top drinks are water, fruit and herbal teas and diluted fruit juice spritzers. Fruit juice drinks are not included. They are among the "extras" that you should use sparingly.
Blueberry yogurt cream
Ingredients for 1 serving
Roast 1 tbsp oatmeal in a small non-fat frying pan until golden brown, remove and allow to cool. ½ Wash the lime hot, rub dry, finely grate the skin, squeeze out the juice. Add 3 teaspoons of liquid honey and crush. Mix 100 g blueberries, lime juice, peel and 300 g skimmed milk yoghurt . Fill yoghurt into a small bowl and sprinkle with oatmeal. Approx. 270 kcal per serving
shake
Ingredients for 1 serving
100 g raspberries, 100 g yoghurt, ½ bag. Vanilla sugar, 1 teaspoon melted flakes. 100 g blueberries, 100 yoghurt, ½ bag. Puree vanillin sugar and 1 teaspoon of melted flakes. Alternately fill in 1 glass.
Salmon Bagel
Ingredients for 1 serving
Finely chop some dill . Mix 1 tbsp honey, 2 tbsp mustard, dill. Halve 1 spelled sesame bagel and roast. Brush bottom and top of bagels with honey and mustard sauce. Cover bottom half with 1 slice of smoked salmon and garnish with dill. Add honey mustard sauce. Put bagel top on top. Pro portion about 390 kcal
Banana pancake
Ingredients for 1 serving
Mix 50 g whole wheat flour, ¼ tsp baking powder, stir under 75 ml buttermilk . Season with 1 pr. Salt . Slice banana . Put the dough into the pan as 4 cakes, fry with bananas. Chop ½ teaspoon pistachios . Serve with 1 teaspoon maple syrup and pistachios. Per serving about 350 kcal
granola bar
Ingredients for 4 pieces
Each 30 g of almonds, chopped cashews, roast. 15 g cranberries, 40 g soft apricots chop. 40 g almond flour, 60 g butter, 40 g coconut cream, 1 tbsp honey, 1 teaspoon agave syrup, heat salt . Nuts, fruits, stir in 50 g of oatmeal . Place the mixture in a baking paper tray and bake in a hot oven at 175 ° C (circulating air: 150 ° C) for approx. 25 minutes. Cool in strips. Per piece about 400 kcal
Omelette roll on bread
Ingredients for 1 serving
Whisk 1 egg . Season with salt, pepper, and let fry in 1 pan from both sides. Quarter 1 carrot, cook for approx. 7 minutes. Slice some chives in rolls. Stir 50 g cream cheese, salt, stir in the chives. Spread omelette with 1 teaspoon cream cheese, place carrot quarters alongside each other, roll up. Wrap ½ slice of ham around the omelette, cut into small pieces. Spread 2 brown bread slices with the rest of the cream cheese, cover with rolls, cover with 2 slices of bread . Per portion about 380 kcal
Scrambled eggs on wholemeal bread
Ingredients for 1 serving
2 chopped parsley and dill . Cut 1 leek onion into rings. Cut 2 slices of 1 tomato, dice the rest of the tomato. Whisk 1 egg and herbs. Season with salt . Spread a coated pan with oil and heat. Sauté onion, diced tomatoes, salt . Add egg, let it falter. Serve 1 slice of wholegrain bread, slices of tomato, scrambled eggs. Peppers . Pro portion about 190 kcal
