The breakfast becomes the first meal of the day after several hours of fasting, therefore it is essential that “break” the overnight fast and you encourage your metabolism by providing the necessary energy in the morning. It is one of the meals that we should not skip, nor if we are dieting to lose weight.
In reference to “breaking” with the night fast, we mean starting up your metabolism and preventing it from slowing down. Since after a long period of fasting the body is wise enough to become more energy efficient and thus optimize spending by reducing the calories needed in your day-to-day functions. This situation leads us to a tendency of “energy saving” and therefore, overweight.
Many kitchen appliances can help you to make your healthy breakfast in quick time. Ninja blender and food processors are one of them.
In addition, due to the drop in blood sugar levels that entails being about 3-4 hours of fasting, it is shown that people who skip breakfast or have little breakfast decrease their performance and the ability to maintain attention.
Therefore, to start the day with strength and energy your breakfast should represent around 20-25% of the total energy contribution of your diet, and you can distribute it in 2 doses: breakfast and lunch in mid-morning.
How should your breakfast be?
A complete and balanced breakfast is one that is formed by:
- Dairy products: it is advisable to prioritize skimmed ones such as skimmed milk, fresh cheese or skimmed yogurt. If you do not bear dairy products due to lactose intolerance, you can drink lactose-free milk. If you are allergic to milk protein, a good alternative is vegetable drinks (almonds, soy, oatmeal or rice) enriched in calcium and vitamin D.
- Cereals: you can consume bread or breakfast cereals like oatmeal, corn or wheat flakes, preferably without sugar. And this will help you to start the day with strength and energy!
- Fruit: you can consume it in several ways. The whole piece, in the form of homemade salad or juice; or sliced with your toast or cereal. It is important that you prioritize the entire piece, since it will give you more fiber and less sugar than a juice contains.
To make your breakfasts even more nutritious and fun you can add: seeds, avocado, virgin olive oil and / or protein (turkey, sweet ham without fat, tuna). And from time to time you can also add other additions such as jam or honey. For more tips and reviews you should always check mykitchenadvisor.
We recommend 5 healthy, nutritious and delicious breakfasts tips for you to start enjoying your morning:
Idea 1: Whole wheat toast with fresh cheese 0% fat and strawberry jam light + 2 kiwis.
Idea 2: Porridge porridge. Ingredients: 1 cup of skim milk or oatmeal, 1 cup of oat flakes, cinnamon powder and banana pieces.
Idea 3: Natural orange juice with 1 whole-grain toast with avocado and raw spinach leaves on top + 1 skimmed yogurt or 1 glass of skim milk.
Idea 4: Whole wheat toast with fresh cheese, apple slices and flower honey on top.
Idea 5: Bowl of skim milk or vegetable drink with cornflakes and red fruits (blackberries, blueberries …).