Blog Post < Previous | Next >
breakfast receipts
12 Recipes for a Healthy Breakfast
In order to take care of your health, vitality and fitness, here are more than 12 Foods for a healthy and balanced breakfast to include in tomorrow.
What is a balanced breakfast?
It is simply a complete breakfast containing a source of protein, carbohydrates, fats and vitamins & minerals. A healthy breakfast contains foods that are rich in nutrients and not Eat Calories such as Viennese pastries that are very caloric but do not add much to your body.
What is the point ?
The main goal of a healthy and balanced breakfast is to offer you a healthy cocktail to deal with pollution, industrial diet, stress, major diseases of our 21st century. Plus, this type of diet breakfast will keep you fit and with good vitality for your entire morning.
Are you going to lose weight with your breakfast?
Here are 12 foods that I advise you to consume for a healthy and light breakfast that aims to maintain a health of IRON and of course your fitness weight! Indeed when a food is healthy and your breakfast is healthy, it will inevitably work to eliminate excess fat.
What to eat at breakfast?
Here is a list of foods you can safely include in the morning for a slimming breakfast.
1) Oat flakes: 350 Calories / 100 gr
Why include it in a healthy and balanced breakfast? Oats contain beta-glucan, a type of dietary fiber that helps lower your cholesterol when consumed regularly. Oats are also rich in folic acid (vitamin B9) and potassium. The flakes are depurative. They will eliminate your toxins through the stimulation of lecithin by your liver. The flakes contain calcium fighting against osteoporosis. You can also consume oat bran that is different from the flakes. The sound is simply the bark of the flakes. So much richer in fiber and less rich in carbohydrates.
To slim down:
- The dietary fiber present in the oats offer a sense of satiety in order to avoid food cravings. Your energy is released slowly to support your daily efforts.
- These same fibers make it possible to limit the peaks of insulin and thus to reduce the storage of fat to the profile of the loss of fat.
- Oatmeal is ideal for a diet breakfast because it will allow you to provide you with energy from the morning to keep you up to your next meal by diffusing your energy slowly to avoid eating around 10am.
- Oat flakes contain vegetable proteins. A proper rate of protein in the diet helps to slim down. Very interesting particularly for vegetarians.
Healthy Breakfast Ideas:
Take flakes of oats with a bowl of milk, a little honey and a few nuts. Put your oat flakes in white cheese with a little cinnamon and pieces of fruit. You can make cakes with oat flakes. If you do not have the time, you can make a healthy breakfast to take away by eating powdered oats. If you like to cook, you can make oatmeal bread.
Advice:
Pay attention to the breakfasts recipes in which your flakes must be wet like Porridge which greatly increases the glycemic index of the flakes. Not ideal if you are looking to lose your fats. Variants for a healthy and light breakfast: Buckwheat flakes, spelled flakes.
2) Grapefruit: 70 Calories per unit
Grapefruit is a fruit rich in vitamin C and naringin among others (which gives it this bitter taste). Check with your doctor if you are taking any medications, such as grapefruit and grapefruit juice may interfere with certain medications. Grapefruit is also moisturizing, filled with antioxidants that enhance your immunity. Moreover, today it is CLEARLY proven that grapefruit prevents and slows down the progression of some cancer.
To slim down:
- It will regulate your blood sugar, your insulin spikes and offer this satiating effect during your breakfast. According to one study, eating a half grapefruit before each meal can help you slim down faster. [2]
- Grapefruit is very low in calories and contains a low fructose content. This minimizes the risk of storing fat. Ideal for a slimming breakfast.
Healthy and balanced breakfast idea:
In a bowl, mix white cheese, grated coconut, your grapefruit, a little Coconut flower sugar and some dry reasons if you like: a delight!
Advice:
If you want to sweeten your grapefruit, choose Stevia rather than white, reddish sugar. Variants for a balanced and healthy breakfast: Orange, lemon (see article on the virtues of the lemon to burn fat?), Clementine
3) Green Tea:
You're not coffee at all? So hold tea. Containing less caffeine than coffee, tea is very thirst-quencher. It should be part of each of your diet breakfasts. Tea is a rich source of antioxidants that strengthen your immune system. All teas (black, green, or white) are healthy for your health, but green tea is the healthiest of all. Here are some virtues and benefits of green tea for your health: stimulates your mental abilities, preserves your bones, protects your liver and lungs, reduces stress, prevents caries, reduces hypertension.
To slim down:
- Green tea possesses ECGC which increases your metabolism to burn more calories.
- The chlorophyll contained in the tea is detoxifying. A detoxified body allows the body to improve adipose tissue loss.
- Theanine that is present in your green tea will stimulate serotonin which increase your caloric expenditure.
Healthy and light breakfast idea:
Quality tea by simply infusing.
Advice:
Take quality green tea and organic if you want to have REAL effects. See: What green tea drink? As part of a weight loss, the ideal is to consume a dietary supplement in addition to a few cups / day. Let infuse for 3 minutes with water at 80 °.
4) Banana: 90 Calories per unit
Banana, especially when slightly green is one of the best sources of resistant starch, a healthy carbohydrate that gives you a good feeling of satiety. Rich in vitamin B and C. With the serotonin it stimulates, banana can be anti-stress. It contains a good dose of potassium, an electrolyte that helps lower your blood pressure naturally, bananas are an excellent choice if you suffer from hypertension.
To lose weight:
- A very ripe banana contains more than 3 gr of dietary fiber that will help you lose weight as we have seen by decreasing your blood sugar and providing a sense of satiety.
- Banana consumption will boost serotonin which will increase your caloric expenditure.
- The potassium contained in the banana will help you to eliminate your subcutaneous water.
Healthy Breakfast Ideas:
You can cut your banana into a puck and mix it with white cheese or with oat flakes. Pancake with banana: take a bowl, crush your banana with an egg, then put it all in a frying pan.
Advice:
Avoid very ripe bananas that have a high glycemic index and that will not be less beneficial to your health and not ideal if you are doing a diet aimed at weight loss. Variants for a balanced and healthy breakfast: Grapes, apple
5) Eggs: 90 Calories per unit
Eggs are "SUPER-foods". At first, they are beneficial for preventing your sight through some anti-oxidants like lutein or zeaxanthin. Concerning the cholesterol attributed to eggs. It would seem that the latest studies show that bringing cholesterol through your diet does not actually impact your blood cholesterol. The problem would be more omega-6s. Eggs (of good quality) would even prevent cardiovascular disease through choline. The egg contains 13 vitamins and minerals that are essential like vitamin D or A.
To lose weight :
- The egg is rich in protein and notably with a reference biological index. That is to say that the quality of the protein derived from the egg and a reference.
- The egg is a fantastic appetite suppressant.
- According to one study, it has been established that consuming eggs at breakfast helps to lose weight with your fat burner menu.
Healthy and balanced breakfast ideas:
Omelet with 2 whites and 1 yellow with cumin, turmeric and gray pepper. Boiled egg
Advice:
Avoid eating raw eggs to avoid catching bacteria. For better assimilation, leave the liquid yellow. I recommend you choose Organic Grade 0 eggs. Consuming much amount of egg yolk not derived from Category 0 can be inflammatory (rich in omega-6). Variations for a complete balanced breakfast: Soybeans
6) Almonds: 590 Calories / 100 gr
You do not eat eggs or dairy products? Almonds are an excellent alternative for a source of protein among others! They are filled with mono and poly-unsaturated fats (good fats). They are rich in manganese, an anti-oxidant that prevents damage caused by free radicals. Almond is a very good source of calcium if you avoid dairy and magnesium products that plays a role in the proper functioning of your immune system. View the health benefits of almonds on PasseportSanté.net
To slim down:
- Rich in vegetable protein, the almonds have a very good profile for vegetarians especially.
- Thanks to its richness in lipids, the almonds are very good snacks in order to cut your appetite.
- The good fats contained in the almonds make it possible to improve the oxidation of your fats.
- It is shown that having a good intake of calcium in your diet helps to slim down.
Healthy Breakfast Ideas:
Simply take a handful of natural almond. Add in your morning cereals to bring good fats Eat almonds puree on a slice of wholemeal bread.
Advice:
Almonds are healthy, but avoid salted and toasted almonds. Whether in the form of puree or almond butter, be careful not to consume too much in excess. The almonds remain very caloric and can quickly make you store fatty tissue. Variants for a healthy and balanced breakfast: Other oilseeds, walnut kernels, hazelnuts, pecans
7) Watermelon: 35 Calories / 100 gr
Watermelon is a great way to hydrate in the morning because it contains almost water: almost 95% water. The watermelon is interesting for the sportsman because, it allows to fill the loss of sodium and potassium during the sweating. What is unknown is that this juicy fruit is among the best sources of lycopene an anti-oxidant present in red fruits and vegetables (such as tomato) that is important for your vision, health of your heart, and cancer prevention . [5]
To slim down:
- Watermelon is already very low in Calories, so suitable for a diet slimming.
- This fruit is very diuretic. It allows you to eliminate water retention.
Healthy and balanced breakfast idea:
A share of watermelon simply.
Advice:
Prefer an entire watermelon in order to keep a MAX of minerals and vitamins. Variants for a healthy and fast breakfast: Melon with tomato
8) Flax seeds: 534 Calories / 100 gr
Adding flaxseed to a smoothie or bowl of cereal will transform your breakfast into a golden omega-3 with nearly 23 grams. Flax seeds are also rich in fiber and lignans, a very powerful antioxidant to protect you against breast cancer in particular. Flax helps fight bad cholesterol and prevents cardiovascular disease. [4] It is a good source of vitamin B, manganese, calcium and magnesium
To lose weight :
- A small intake of these good Omega-3 fats will allow you to increase the oxidation of fat during physical activity and even outside!
- Its richness in dietary fiber helps to reduce the blood sugar of your meal and offer you a sense of satiety (See apple cider vinegar to decrease your blood sugar).
Healthy Breakfast Ideas:
Flax seeds can be added everywhere: in your bowl of milk, in your omelette, your white cheese.
Advice:
Flax is to be purchased in seed, but it must be ground, crushed or crushed, otherwise it will not be digested by your body. One word of caution: Whole flax seeds can not be digested, so make sure to buy them ground or grind them yourself with a coffee grinder or spices. You can consume linen in the form of linseed oil. Variations for a balanced breakfast: Sunflower seeds, chia seeds, pumpkin seeds
9) Blueberries: 60 Calories / 100 gr
Fresh or frozen, they give you a big intake of antioxidant, especially anthocyanins: Studies believe that consuming blueberry regularly can help improve your memory, your motor skills, blood pressure. Blueberries are ranked among the healthiest foods in the world.
To lose weight :
- Polyphenols present in blueberries help you to better manage your blood sugar levels. Besides, blueberries are recommended for diabetics.
- Like most fruits, this berry contains 3 grams of fiber, which slows down your digestion.
Healthy and balanced breakfast idea:
The blueberries in your white cheese is a great recipe.
Advice:
Wash them well. Blueberries are subject to pesticides. Variations for a breakfast to lose weight: The currants, raspberry (see the ketone of raspberry), blackberry and other berries
10) White Cheese: 60 Calories / 100 gr
White cheese contains calcium and a protein content twice as high as a normal yoghurt. It adapts very well to a diet breakfast. It is rich in phosphorus for the mineralization of your teeth, bone and regenerate your tissues. The white cheese contains few carbohydrates and in the lipids, you have the choice: there are white cheese with 0% fat up to 20%. Very fast in preparation and easy to digest.
To lose weight :
- It contains vitamin D and calcium. It is proven that a calcium + vitamin D intake morning helps to slim down.
- White cheese contains casein, a protein that will be digested more slowly and which is ideal to offer you a good appetite suppressant effect.
- It is 2 to 3 times less caloric compared to fruit yogurt for example. Not to mention dessert yoghurt.
Healthy Breakfast Ideas:
White cheese with cinnamon and a teaspoon of jam. White Cheese with Cut Fruit and Maple Syrup
Advice:
Avoid white cheese at 20% of M.G. Depending on where you live, you will not find any white cheese. In this case you will find cottage cheese. Variants for a healthy and fast breakfast: Cottage cheese.
11) The Coffee: 2 Calories per cup
Espressos are not only consumed to wake you up and stimulate your brain. Coffee helps digestion by stimulating stomach acid. It helps you to decrease your headaches. The consumption of coffee has been linked to a lower risk of several diseases (such as diabetes and prostate cancer). Researchers suspect that the combination of caffeine and some anti-oxidants could be responsible for many health benefits. A 2005 study found that coffee is the number one source of antioxidants in the US. Coffee would be beneficial to your health if you do not exceed the recommended doses. Coffee is one of the few natural foods or beverages to help you burn fat!
To lose weight :
- Caffeine helps boost your daily caloric expenditure.
- It will limit and control your blood sugar.
- Coffee is a natural appetite suppressant allowing you to avoid nibbling.
- The coffee does not bring you any Caloric and will have trumps to make you slim down!
Healthy Breakfast Ideas:
A coffee with a square of dark chocolate (at 90% minimum) you will be full of anti-oxidant beneficial for your health.
Advice:
Consuming your coffee with sugar can wipe out the potential benefits of consuming it. Avoid too fanciful coffee flavored drinks with many additives, sweeteners etc ... In order for coffee to help you lose fat, you should drink several per day. The ideal and use a natural food supplement based on green tea + coffee. Variations for a breakfast to lose weight: Guarana.
12) Kiwi: 42 Calories per unit
This small fruit contains about 70 mg of vitamin C per unit, or 150% of RDAs. It contains more than the orange for 100 gr! Kiwi is also rich in potassium and copper and contains more fiber than a banana, making it a good aid for your digestion. It has been proven that eating 2 kiwis a day for one month reduces the effect of constipation in people with irritable bowel syndrome. Kiwi protects your eyesight and plays a prevention role for respiratory symptoms such as asthma.
To lose weight :
- Vitamin C deficiency has been shown to inhibit fat loss, while a sufficient intake of Vitamin C helps to lose more fat during physical activity.
- The kiwi is very low in calories, it adapts ideally to a low-calorie diet and a slimming breakfast.
Healthy Breakfast Ideas:
You can make a kiwi salad with mint.
Advice:
The kiwis are slightly acid. If you prefer a sweeter flavor, try mixing them with strawberries and bananas in a smoothie or fruit salad Make a kiwi salad with mint. Variants for a healthy breakfast to go: Blackcurrant with red fruits and papaya
My healthy breakfast:
Here is a preview of my breakfast slimming and healthy to show you that I apply what I tell you and it can give you ideas:
Omelet with 4 egg whites and 2 yolks with onion: If you are not sporty, you will not need a high intake of protein.
An orange and 1 kiwi: I do the FULL of vitamin C in the morning.
Nut Oil: A tablespoon of good fats rich in omega-3
A piece of Cucumber:
Rice, pasta
Omega-3 capsule: It depends on the morning, but I'm a supporter of omega-3. We do not consume enough while they are very beneficial for our health.
3 healthy breakfast menus to lose weight:
- Oat flakes + milk + kiwi + 2 squares of dark chocolate (90% minimum) + green tea
- Pancakes proteinated with banana + 1 handful almonds + coffee
- White white 0% + blueberries + cinnamon + walnut kernels + maté
Is there an ideal breakfast? Not really.A breakfast is tailored to your needs! If you have magnesium deficiencies, it is better to eat a banana during your healthy and quick breakfast. The MAIN thing to remember is that you should bring a full breakfast!
If you are athletic, your breakfast will need to be more caloric than a sedentary person with more sugar carbohydrates that slowly diffuse. If you are on a diet, you will need a slimming breakfast including foods such as white cheeses, walnuts, fruit ... In short, the question for you is WHAT do you want? Vitality? Lose Fat? Decrease your cholesterol?
In Conclusion, what to eat at breakfast? Provide your body with a healthy and complete breakfast with a source of protein, good fats and carbohydrates (+ vitamins & minerals). For example: white cheese with walnut kernels and an orange! The food selection I've made includes SUPERS foods for a healthy breakfast, but there are good numbers of other interesting foods. The classic French breakfast that we know with pastries, jam and baguette (white flour) and really unhealthy for your body.
If you want to take care of your health while losing a few extra pounds, eating a healthy breakfast should make you lose fat. But this is not necessarily mandatory. I invite you to check out the 3 basic foods to burn fat.
References:
1. Definition of "Brekfast" word, available at https://en.wikipedia.org/wiki/Breakfast
2. Breakfast receipts, available at http://www.jamieoliver.com/recipes/category/course...