Breakfast is considered a very important meal of the day. If you are on a diet, you need to have a healthy diet rich in protein, fiber and fat. These nutrients not only provide nutritional sources but also ensure energy for a long day. Low-calorie breakfast dishes will help you save cooking time.
Why is breakfast low in calories?
Calories are a unit of energy to measure the amount of food we take in every day. Each type of food will have a different amount of calories, so we can know the daily calorie intake. Rapid weight gain comes from eating a lot of calories and having no control.
If you eat fewer calories, you will easily burn them and reduce fat stored in your body. Eating a low-calorie breakfast helps you lose weight better and maintain it. Many studies show that regularly eating a healthy breakfast will help reduce the risk of metabolic syndrome, including obesity, hypertension and type 2 diabetes.
What are the principles of low-calorie breakfast?
According to experts, an ideal breakfast should have an optimal balance of diverse nutrients. Includes:
- 20g protein: equivalent to ¾ cup cheese or Greek yogurt or 3 eggs.
- 8g fiber: About the same as a cup of raspberries or a small bowl of oatmeal.
- 10g healthy fat: Found in ½ teaspoon olive oil or ⅓ avocado.
In addition, the portion size of breakfast should be the same as lunch and dinner. If you are losing weight, you should have a breakfast of 300 – 400 calories. Eating fewer calories than the calories burned will be a safe choice for a healthy lifestyle.
Benefits of a low-calorie breakfast
Most people tend to skip breakfast and consider it an unimportant meal. However, experts have shown that breakfast can help the body increase metabolism, burn calories and maintain better spirits throughout the day.
Moreover, when you supplement foods high in fiber, vitamins and minerals, it also helps you feel better.feel full for a long time. At the same time, limit hunger as well as maintain a healthy body. With breakfast, you should follow the necessary nutritional regimen to bring many health benefits such as:
- Increases the body’s resistance;
- Improve productivity for a day of work and study;
- Improve and increase daily physical activity;
- Reduces bad cholesterol levels in the body;
- Controls appetite, increases feeling of fullness
- Stabilizes blood sugar levels.
Low-calorie breakfast foods
List of foods “Clean” contains many nutrients to help you eat comfortably while still maintaining a balanced figure. You can apply the foods below to your breakfast. This will bring about effective weight loss, keeping the body more flexible and mentally clearer.
Soybeans
When you drink soybeans, your body will absorb a fairly low amount of fat, very rich in protein and fiber. In particular, young soybeans have many benefits for dieting. You can prepare a very healthy tofu dish.
100g of tofu will contain about 76 kcal. This dish has a healthy source of nutrition, helps lose weight, stay in shape and prevent cardiovascular diseases.
Boiled chicken eggs
100g boiled chicken eggs contain about 155.1 kcal of calories. This is a food with a rich source of fat and protein. Because the protein in boiled eggs can make you feel full. In addition, boiled eggs also help you lose weight effectively.
Cereal with low-fat milk
On average, the calories in whole grain cereal and low-fat milk contain about 300 kcal. However, this index will change depending on the type of milk you choose. For those who lose weight, they often choose low-fat milk and fiber-rich cereals such as oats, high-fiber nuts, etc.
In addition, you can combine gluten-free whole grains with fruits such as strawberries and raspberries to prepareMake light breakfasts.
Banana and grain bread
When combining this dish, the calorie content is quite low. In particular, 100g of banana corresponds to 88.7 calories. And the calorie content of grain bread is 264.8kcal. Furthermore, bananas also have the effect of slowing down the stomach digestion process, while providing enough fiber to maintain appropriate calorie intake.
Yogurt and oatmeal
Besides, low-fat milk and yogurt will complement your breakfast. About 100g of yogurt will provide 58.8 calories. Low calories in sugar-free or low-sugar yogurt will ensure it does not affect weight and stabilize gastrointestinal health.
Oats are a familiar dish on many people’s weight loss menus. The combination of yogurt and oatmeal can create a reduced-calorie dish for round 2.
When you eat yogurt with oatmeal, you can combine it with fruits such as apples, peanut butter, which will contain many vitamins, fiber, protein and minerals necessary for a healthy body.
Boiled sweet potatoes
Sweet potatoes contain many nutrients and very few calories. You can choose sweet potatoes for breakfast that are low in calories, full for a long time and effectively improve your weight. Besides, this food contains a lot of fiber, vitamins, and minerals to reduce cravings. At the same time, controlling your diet during the day is extremely effective.
Broccoli
Broccoli is very suitable for breakfast because this vegetable still provides an abundant source of nutrients and fiber. The calorie content in broccoli has the lowest level of about 31 kcal, about 90g of broccoli. Therefore, you can add it to breakfast to add more fiber to your body.
Salmon
On average, 100g of salmon contains about 208.2 kcal. In particular, there is a dose of protein and omega-3 fats in salmon. Helps you be full of energy all morning. In addition, salmon also contains many nutrients, fish oil will support insulin in the process of glucose metabolism, reducing sugar absorption into the body.
Through the article below, My Auris has shared useful information about common daily calorie intake such as low-calorie breakfast. Hopefully this article will help you take care of your health as well as understand the calorie content of a portion so you know your total calorie intake per day is b.much pond. Thanks to that, it brings benefits to the body. Wishing you a healthy life every day!
Kim Dung
