Did you know that the first meal of the day can make an excellent weight loss tool? Want to know how? Here, we share to you the perfect equation for how to make scrumptious and nutritious breakfast that will help you in your weight loss journey.
Your goal must be to consume 300 to 400 calories. If you aim to lose weight, stick to 350 or less calories. If maintaining weight, especially if you are working out, shoot closer to 400 calories per breakfast. For a good 400-calorie breaky, have cheese eggs on toast. Make it with one egg and two egg whites, filled with tomatoes, spinach, and a sprinkle of shredded mozzarella, served with two slices of toasted whole wheat bread (no butter!)
Aim to have 40 to 55 grams of carbs for your breakfast each day. But make sure it’s from whole grains, veggies, and fruits, and not from sugary and processed foods. To start your day, enjoy two small whole-grain waffles with cottage cheese and berries or a whole-grain bagel with peanut butter and a glass of skim milk.
About 25% of your daily total of 25 grams a day should be your aim, which is about six grams per breakfast. Don’t worry if you go overboard though, it should be fine as long as it doesn’t bother your digestive system. Throw in slices of pears, apples, or your favourite berries into your meal to achieve that goal.
About 20% of your total breakfast calories should be protein, which totals to about 20 grams. Getting the right amount of protein at breakfast is essential for keeping you from getting hungry throughout the morning; therefore, lessening the possibilities of unhealthy snacking. A bowl of protein oats with turkey bacon and parmesan cheese can get you by for hours until the next meal of the day.
Aim for 15 grams, which is 35% of your breakfast calories. Instead of having saturated fat from cheese and bacon, go for monosaturated ones from nuts and seeds, olive oil, and avocado.
As long as you follow the aforementioned equation, you don’t have to worry about getting the right amount of sugar, especially if you’re eating combination of foods like whole grains, fruits and veggies, and dairy products. But just to serve as a guide, aim for 35 grams or fewer.
Breakfast is the meal we take at the beginning of the day. By eating the right food, you’re guaranteed to have enough energy to start your day, while at the same time driving yourself to lose weight and be healthy.