If what we eat in the morning has less impact than what we eat in the evening on our figure, that’s no reason to neglect breakfast. Our habits Western foods often involve excessive snacking sweet to start the day: pastries, baguettes, sandwich bread, jam, spreads…
The problem: these foods rich in carbohydrates contribute to the increase in blood sugar. Result: they lock you in the moment and make you want to devour everything two hours later. We know that sugar calls for sugar.
Choosing the right nutrients at breakfast will not only help you lose weight, but take care of your overall health. THE proteins and the fibers at breakfast will give you the energy you need to face the day, support your immunity and your intestinal microbiota.
Krutika Nanavati, an American dietitian has just shared with our colleagues from She Finds the three basic foods to put on the menu in the morning if you want to rethink your habits and in particular lose excess pounds. Tips to follow today!
Oatmeal for lots of fiber
“ There’s nothing better than a hearty bowl of oatmeal. This complex carbohydrate is full of benefits! It is rich in fiberswhich facilitate the digestion and keep the body full longer, reducing the temptation to snack “, explains Krutika Nanavati.
The good news is that there are many ways to consume oatmeal: with skimmed milk, honey, red fruits or bananas… there is something for everyone!
Greek yogurt for probiotics
“ THE Greek yogurt is rich in proteins and low in calories, making it a perfect breakfast foodunderlines the dietitian. It also contains probiotics, which are beneficial for gut health “.
You can eat it plain or mixed with fresh fruit for more flavor.
Fans of dairy products in the morning, know that you can also opt for skyr, lower in fat than Greek yogurt (between 0 and 2% for Skyr, VS 10% for Greek yogurt).
Skyr is a bit like a 0% yogurt, with more protein (11 to 12 g per pot). Flavor-wise, you find the tangy note of a yogurt, but the texture is more like a spreadable cheese by being creamier.
Eggs for protein
“ THE eggs are a fantastic source of proteins and contain many essential nutrients, Nanavati tells us. And they are relatively low in calories », adds Krutika Nanavati.
Indeed, very rich in proteins, the egg is a food which takes a long time to be digested by the stomach and which therefore provides a strengthening effect. satiety for several hours. It has already been proven that enjoying eggs for breakfast is more beneficial than toast with jam or cereal. This will prevent you from cravings during the morning!
Bet on the boiled egg, poached egg or fried egg. They are lower in calories than scrambled eggs or omelettes. These last two choices can however be adopted on an occasional basis.
