Healthy breakfasts for every day: proper nutrition

Counting daily calories

Before determining the number of calories for breakfast for weight loss, you need to find out how many you will need for the whole day. Each person's needs are different. The total number of calories you consume per day is based on your resting metabolic rate and activity level. If a person is trying to lose weight, they reduce the number of calories they consume to achieve the negative energy balance needed for weight loss.

To calculate the recommended rate, you can use an online calculator or perform simple calculations yourself. Finding out the recommended indicators is useful even for those who do not set out to count calories for weight loss. This will give you an idea of ​​how much you should eat per serving, including breakfast.

Once your daily caloric intake is known, this number should be divided by all meals, including snacks. The methods of separation depend on each person’s lifestyle, activity, habits and eating patterns.

Recipes

Let's look at a few of the most popular breakfasts with calories listed. And first of all, these are porridge recipes, with which nutritionists recommend starting the morning.

Oatmeal with kefir (102 kcal)

1. Pour kefir over the oatmeal in the evening.
2. Add salt in the morning.
3. Add finely chopped apples, any berries or chopped nuts.

Buckwheat porridge on water (107 kcal)

• a glass of buckwheat;
• 500 ml water;
• salt.

1. Sort the grains, rinse in several waters.
2. Pour in cold water, bring to a boil, cook until tender.
3. Add some salt.

Smoothie (60 kcal)

• 4 things. fresh strawberries;
• half an apple;
• 100 ml low-fat kefir;
• 30 g oatmeal;
• some nuts.

1. Peel and core the apple. Cut into cubes.
2. Combine strawberries, apple and oatmeal in a blender. Beat for 1 minute.
3. Add kefir. Beat for another 1-1.5 minutes.
4. Sprinkle chopped nuts on top.

Omelette with vegetables (130 kcal)

• 2 eggs;
• a little olive oil;
• 1 sweet pepper;
• 1 small tomato;
• 50 g zucchini;
• 20 g parsley;
• 50 ml low-fat milk;
• salt.

1. Beat the eggs in a bowl with a whisk, add milk. Beat again until foam forms. Add some salt.
2. Pour the egg-milk mixture onto a baking sheet with olive oil.
3. Cut the pepper into strips, zucchini into cubes, tomatoes into slices. Place on a baking sheet. Mix everything.
4. Place in a preheated oven for 5-7 minutes.
5. Sprinkle chopped parsley on top.

Fruit salad (80 kcal)

Ingredients (50 g each):

• apples;
• pears;
• pomegranate;
• avocado;
• grape;
• peaches;
• a pineapple;
• 300 ml natural yogurt.

1. Wash the fruits thoroughly, remove peels and seeds.
2. Grind into small cubes.
3. Mix.
4. Pour over yogurt.
5. Mix.
6. Sprinkle pomegranate seeds on top.

Carrot muffin with raisins (147 kcal)

• 150 ml kefir;
• 1 egg;
• 1 medium-sized carrot;
• 1 medium-sized apple;
• 20 g raisins;
• a little soda;
• 90 g wheat flour;
• 90 g oat flour.

1. Peel and seed the apple.
2. Grate it and carrots.
3. Quench soda with kefir.
4. Add egg, apple and carrots to it.
5. Add both types of flour.
6. Stir in raisins.
7. Knead.
8. Pour into molds.
9. Bake for 40 minutes in the oven at 180°C.

Delicious recipe! How to remove cupcakes from an iron pan

Poached egg (28 kcal)

• 2 eggs;
• 500 ml water;
• 10 ml lemon juice;
• salt.

1. Pour water into a saucepan, boil, add salt, add lemon juice. Reduce heat.
2. Break the egg into the cup very carefully so as not to spread.
3. Create a water funnel with a spoon and pour the egg into it.
4. Cook for 4 minutes.
5. Remove with a slotted spoon.

The most delicious recipes for dietary breakfasts are there, the best options for weight loss have been sorted out, the TOP of the best has been compiled - now all that remains is to put all this theoretical information into practice.

Breakfast is considered an important part of the whole day. But does this mean that you should eat the most nutritious foods in the morning? Exactly how many calories should you consume to lose weight, and what should your breakfast be? The answer depends on several factors.

How many calories do you need for breakfast for weight loss?

Many women who want to lose weight consume around 1200-1400 calories per day. Men's values ​​usually range from 1600 to 1800. Many people simply divide their calories into three equal parts and eat them for breakfast, lunch and dinner.

If you follow popular fat loss diets, you will notice that calories are divided into three main meals and one or two additional snacks. This means a woman can eat 300 to 400 calories at each meal, and then add one or two 100-calorie snacks. You can have a snack late in the morning or during the day. A man should eat 400-500 calories for breakfast, lunch and dinner, and add an extra 1,500-calorie meal throughout the day.

However, it is not at all necessary to follow a specific plan, dividing calories between meals. You should assess at what time of day your caloric needs are greatest and then allocate accordingly.

For example, if a person who is on a diet is most hungry in the morning, they should probably eat their most nutritious foods for breakfast. Eating a meal of filling foods that are high in protein, such as eggs, and carbohydrates, such as fiber-rich oatmeal, will help you cut out high-calorie foods.

Example of calorie counting for breakfast

To help you understand how best to split up your calories and tailor your diet to fit your lifestyle, here are typical scenarios. In the first example, a woman who eats 1,200 calories every day should eat a larger portion for breakfast because she works out in the morning.

A sample calorie breakdown plan looks like this:

• Pre-workout meal: 100 calories
• Post-workout breakfast: 400 calories
• Lunch: 300 calories
• Dinner 300 calories
• Snack: 100 calories

Taking a small portion before training provides an energy boost for work. Then after class you need breakfast to replenish the lost strength of the body. For this woman, it makes sense to consume more calories for breakfast, since she is most active in the morning.

But if large family dinners were part of her life, she might want to eat lower-calorie foods in the morning. If she eats a light breakfast, there will be a reserve for lunch, and the balance will still remain negative, which will allow her to lose weight. Calories can be divided this way:

• Breakfast: 200
• Additional meal (snack): 100
• Lunch: 300
• Snack: 100
• Dinner: 500

Product Lists

Well, now directly the lists of products, what is best to eat for breakfast, and what is strictly prohibited when losing weight.

Can:

• green tea;
• boiled chicken breast (especially useful for athletes, as it contains a lot of animal protein for the formation of beautiful muscle mass);
• honey is a natural energy drink;
• milkshakes;
• coffee (but only drunk after breakfast, not before);
• olive oil;
• nuts;
• healthy cereals (buckwheat and rolled oats above all) - those slow carbohydrates that promote weight loss;
• fresh fruits with minimal sugar content;
• cheese, low-fat kefir - an ideal combination of protein and calcium;
• Fresh juices and smoothies are sources of vitamins;
• bread - rye bran or whole grain, toast;
• eggs and any dishes made from them are a source of protein and vitamins.

Delicious recipe!
What is lafitnik photo You can’t:

• bananas - oddly enough, also fall into this list, and not only because of the high sugar content: excess magnesium in the morning disrupts the internal balance of the body;
• bacon, sausages and sausages;
• fat meat;
• yoghurts with colors and flavors;
• canned food;
• smoked meats;
• mayonnaise, ketchup, soy sauce, vinegar;
• pasta;
• carbonated, energy and alcoholic drinks;
• marinades, pickles;
• some diets suggest eating grapefruits for breakfast, while citrus fruits on an empty stomach are the right path first to heartburn, then to gastritis, and in the future to ulcers;
• dumplings;
• pies, pancakes, pancakes, donuts and other baked goods;
• fish;
• fresh vegetables - on an empty stomach irritate the gastric mucosa;
• sweets (sweets, cookies, chocolate), sugar;
• spices, seasonings, onions, garlic, pepper;
• cottage cheese - nutritionists advise consuming it in the afternoon;
• fast food.

Questionable products

Nutritionists have mixed opinions about breakfast cereals: cereals, muesli and snacks. Yes, these are carbohydrates, very tasty, many people like them, they give a boost of energy and a good mood for the whole day. On the other hand, this is not the most suitable option for losing weight, because they contain too much sugar - those same fast carbohydrates that provide a short-term feeling of fullness. In just an hour you will want to eat again. If you like muesli, then at least eat it with fruit and low-fat kefir.

The second list is quite relative. To avoid a breakdown, you can allow yourself some fast carbohydrates once a week in a small amount. In the absence of other indulgences, a spoonful of jam or a fresh scone will not make you fatter or derail your weight loss plan.

Are breakfast calories considered more important?

Breakfast is an important meal because it helps maintain moderation in your eating habits throughout the day. However, this is not suitable for everyone. Calories for breakfast count the same as for lunch, dinner and snacks. If you eat a lot of food, no matter when, you will not be able to get rid of extra pounds.

You should take five minutes and calculate your daily energy balance. Then evaluate your lifestyle and eating patterns to develop a plan for each meal. This will allow you to consume the required amount of nutrients, maintain a healthy lifestyle and develop good eating habits.

Rate how much you liked the article

A little history

The history of calorie counting for weight loss dates back to 1918, when American physician Lulu Hunt Peters published the best-selling brochure “Diet and Health with the Key to Counting Calories.” She was the first to wonder how many calories she needed to eat to lose weight. As an example of weight loss, the brochure cited the option of women losing weight with a “parity” calorie content (as in forum jargon the calorie content of weight retention is usually called) 2400 kcal (this figure is close to the recommended caloric intake by Rospotrebnadzor for a woman with low physical activity) on a halved diet of 1200 kcal.

Delicious recipe! How to fry pollock in sour cream

For 100 years, no new trends have appeared in popular dietetics - losing weight with calorie counting means exclusively consuming 1200 kcal. Moreover, it is widely announced (without reference to reliable sources) that the level of basal metabolic rate (BMR) of a person is unchanged when the caloric content of the diet is 1200 kcal and above, thereby this caloric content is considered completely safe and recommended for weight loss.

Calorie content of dinner

Dinner is an equally important meal of the day, along with lunch and breakfast; you should not skip it even for fear of gaining excess weight, because it affects the overall calorie intake of a person. It is important to remember that dinner should end 3-4 hours before bedtime, consist of light food, and the caloric content of food received during its intake should not exceed a quarter of the total calories consumed per day. On average, it varies from 250 to 500 kcal per meal. Ideal products for a menu with a calorie content not exceeding the above norm are stewed or baked vegetables, salads, boiled meat and fish, low-fat kefir and green tea with honey.

Taking into account all the above advice regarding calorie intake, breakfasts, lunches and dinners, it is important not to forget about snacks, ideal foods for which are nuts, fruits and dairy products, as well as drinking at least 1.5 liters of plain or mineral water per day.

Source: https://www.neboleem.net/stati-o-zdorovom-pitanii/5536-kalorijnost-pitanija.php