How many calories should make breakfast to lose weight. What to eat for breakfast to lose weight: the best foods
The name "low-calorie breakfast" speaks for itself - the essence of such a breakfast is to limit the calories consumed with food. Restriction of calories in the diet is one of the simple and natural ways to get rid of extra pounds and cleanse the body.
However, to limit yourself to calories should be literate, not forgetting about vitamins and water. According to experts, low-calorie breakfast should contain about 250 - 330 kcal.
We offer a menu of 40 low-calorie breakfasts. Caloric content is 220-330 kcal.
1. 200 grams of oatmeal on the water, 1 apple, a cup of green or black tea without sugar.
2. 1 boiled egg, 2 loaves, coffee or tea without sugar.
3. 200 g of buckwheat porridge in water without sugar, tea with lemon and a teaspoon of honey.
4.1 Boiled soft boiled egg, toast with a thin layer of butter, half a grapefruit, a cup of black (green) tea or coffee without sugar.
5. 200 g of wheat porridge, 1 glass of orange juice.
6. 250g of coffee with milk (not fat) without sugar. Cottage cheese low-calorie 200g.
7. Chai without sugar (can be milked) 250g, fried pike per 100g.
8. Coffee without sugar, with milk 250 g, 2 boiled eggs.
9. Tea without sugar 250g, ham (preferably low-fat) 100g.
11. Coffee without sugar with milk 250g, pork (beef) cutlet 100g.
12. Tea with 1-2 teaspoons of honey. After 2 hours you can eat 40 grams of 17% cheese, or 100 grams of cottage cheese.
13 Tea with 1-2 teaspoons of honey. After 2 hours you can eat 75 grams of meat, or 100 grams of cottage cheese.
14. Tea with 1-2 teaspoons of honey and lemon. After 2 hours you can eat 30 grams of cheese and crisp or 2 pharmacy loaves, or 80 grams of cottage cheese with bread.
15. Tea with 1-2 teaspoons of honey. After 2 hours you can eat 75 grams of meat, or 100 grams of cottage cheese.
16. Tea with 1-2 teaspoons of honey and lemon. After 2 hours you can eat 30 grams of cheese and crisp or 2 pharmacy loaves, or 80 grams of cottage cheese with bread.
17. Cottage cheese - 100 g, carrots stew - 200 g, coffee with milk without sugar - 200 g.
18. Salad from fresh cabbage without salt and sour cream - 170 g.
19. Hercules with vegetable oil (200 g); egg; black tea with honey and a slice of lemon; an Apple
20. 125 grams of yogurt without filler; wholemeal bread
21. 200 g of buckwheat porridge with vegetable oil, 200 g of salad from sauerkraut, black tea with honey and lemon
22. 150 grams of rice; 200 grams of assorted vegetables; black tea with honey and lemon slice
23. Boiled egg; 200 g of cooked beetroot salad with vegetable oil; black tea with honey and a slice of lemon, 200 g of oatmeal; tomato or cucumber - fresh or pickled; bread; tea with honey and lemon slice
24. 200 g of rice; 100 g of boiled veal; tea with honey and lemon slice
25. Oatmeal on the water 3 tbsp. spoon, skimmed milk 200 g or fat-free yogurt without sugar 200 g, half a grapefruit or an average banana or 2 tablespoons. spoons of raisins
25. Skim milk 200 g or nonfat yogurt without sugar 200 g, sugar-free corn flakes 3/4 cup, medium banana or a glass of orange / grapefruit / pineapple juice
26. Toast from bread with bran from 1 tbsp. spoon of light oil, a milkshake with fruits mix 200 ml of skim milk and a half of a very ripe banana, add vanilla
27. Skim milk 200 g or non-fat-free skim yogurt 200 g, sugar-free corn flakes 3/4 cup, medium banana or a glass of orange / grapefruit / pineapple juice
28. Skim milk 200 g, corn flakes without sugar 3/4 cup, orange or 2 tbsp. spoons of raisins
29. Oatmeal on the water 3 tbsp. spoon, skimmed milk 200 g or fat-free yogurt without sugar 200 g, half a grapefruit or an average banana or 2 tablespoons. spoons of raisins
30. Half a grapefruit or whole orange or medium banana, low-fat milk 200 g, corn flakes without sugar 3/4 cup
31. Oatmeal on the water 3 tbsp. spoon, skimmed milk 200 g or fat-free yogurt without sugar 200 g, half a grapefruit or an average banana or 2 tablespoons. spoons of raisins
32. Toast from bread with bran from 1 tbsp. spoon of light oil, a milkshake with fruits mix 200 ml of skim milk and a half of a very ripe banana, add vanilla
33. Half a grapefruit or an orange or a glass of pineapple juice, low-fat milk 200 g, corn flakes without sugar 3/4 cup
34. Oat porridge on the water (from 100 g of dry flakes), 1 tablespoon of raisins, green tea or black coffee without sugar
35. 100 g of boiled buckwheat with 1 tbsp. l. vegetable oil, green tea or black coffee.
36. 1 boiled egg, 2 grain loaves, green tea or coffee.
37. 1 grapefruit, oatmeal (as on Monday), green tea or coffee.
38. 60 g dried apricots, 2 grain loaves, 30 grams of cheese (17% fat), green tea or coffee.
39. 100 g of boiled buckwheat with 1 tablespoon of vegetable oil, green tea.
40. 200 g cottage cheese (0% fat content), 100 g fresh or frozen berries, tea or coffee.
The experts of the portal - the chief physician of the Medical and Rehabilitation Center of the Ministry of Health and Social Development of Russia and the doctor-dietician of the highest category of the Clinic of the Institute of Nutrition of the RAMS Elena Chedia.
How much should you eat for breakfast?
It is believed that in the first half of the day you need to eat most of the food, in the second - to eat less.
That is, breakfast should be quite dense. For an average person with an average calorie consumption of 2000 per day, the calorie content of breakfast should be approximately 400 kcal, and snack - 200 kcal.
If you want to know a more accurate indicator, use our calculator and determine your daily need for energy. For breakfast should account for 20 percent of the daily requirements, for snacks - 10.
What should I eat?
Do you want to keep the lightness in your stomach after breakfast? Elena Chedia advises to eat mainly carbohydrates . If you know that after breakfast you will not be able to eat for a long time, the ideal option - protein dishes with vegetable garnish in the ratio 1: 3.
Garnish is mandatory, because fiber provides the work of the intestine. In addition, the garnish itself is large in volume, it fills the stomach and fosters a sense of satiety. The meat is better cooked or steamed - it is easier to digest. Such breakfasts are convenient because you can finish eating the food left from dinner or dinner.
Do not feel like eating and cooking?
For breakfast, it is not necessary to serve three meals, but skip it all - you can not. Many people refuse breakfast, explaining this by the fact that in the morning they simply can not eat: you do not want to. In this case, a simple reception will help. "If you have dinner no later than four hours before bedtime, you'll want to have breakfast in the morning," explains Tatyana Shapovalenko. It is possible to regroup on such a regime in about a week and a half.
Already want to eat, and before dinner far?
Snacks in general and a second breakfast in particular are very useful for the body. "They timely empty the gallbladder, reduce the load on the pancreas: it has to produce less insulin at a time, which reduces the risk of pancreatitis. Those who have a midday sneeze, the load on the enzyme system and heart decreases, "- says Elena Chedia.
By calorie, the snack between breakfast and lunch should be about 10 percent daily ration. There can be many options for such a snack. Here are a few of them:
- Big apple;
- Light salad of cucumbers, tomatoes and lettuce leaves;
- Green tea with honey;
- A jar of yogurt without sugar and fruit additives;
"One or two bananas;
- Sandwich from bread with bran with cream cheese, salad and tomatoes;
- Steak of yogurt;
- A small amount of dried fruits.
So, the main thing - do not skip breakfast and get used to what you have in the morning - one of the two main meals for the day. A hearty breakfast will help you control your portions at dinner, "hold out" to a snack and not eat up at night. And, of course, will give you strength for the whole day and help you wake up completely. Recipes and examples of healthy breakfast menus, compiled by our experts, we will publish on the portal on October 9.
Related to the chemical composition and energy value.
Before proceeding to consideration food distribution according to these criteria, we will determine the optimal ratio and recommended energy consumption for adults.
It is believed that the most optimal ratio by weight of the main nutrients at various physical loads is the following:
- 1: 1.3: 5 - in heavy physical labor;
- 1 protein: 1.1 fat: 4.1 carbohydrates - with a sedentary or sedentary lifestyle.
We also take into account the balance in a number of other indicators: the ratio of fatty acids to the amino acid composition,.
Groups age women men
Umstv. labor 18-29 2400 2800
Easy. phys. labor 18-29 2550 3000
Avg. severity of labor 18-29 2700 3200
Heavy. fiz. labor 18-29 3150 3700
Particularly heavy. fiz. labor 18-29 4300
They also explain the third point of view by the fact that the maximum secretion of gastric juice and enzymes at 18 - 19 hours. In addition, nature provides for protection from the evening accumulation of metabolic products by the maximum of kidney functions in the evening, which quickly remove slag from the urine. For this reason, such a dietary load is also rational.
Features of food distribution for people with diseases
The diet in sick people is determined by the nature of the disease and the type of treatment procedures. For sanatorium-and-spa institutions and treatment and prevention are characterized by at least four meals a day.
Recommended five - six meals with diseases such as myocardial infarction, peptic ulcer, cholecystitis, circulatory failure, postoperative period, condition after resection of the stomach and several others.
Frequent, fractional nutrition requires a more even distribution of the energy value of the diet for meals.
If there is a four meals a light second meal is more desirable than a snack, since the time interval between meals at night should not exceed ten to eleven hours. It looks like this: 25-30% for breakfast, 35-40% for lunch, 20-25% for dinner, 5-10% for the second dinner.
If meals are five times a day, they also include an afternoon snack or a second breakfast, in case of a six-time meal, both.
Variant of distribution of food for five meals a day:
- 20 - 25% for breakfast
- 10 - 15% - on the 2nd breakfast
- 40 - 45% for lunch
- 20 - 25% - for dinner
- 5 - 10% - for the second dinner.
Distribution of diet according to six meals:
- 20 -25% for breakfast
- 10 - 15% - on the 2nd breakfast
- 25 - 30% for lunch
- 10 - 15% - for an afternoon snack
- 20% - for dinner
- 5 -10% for the second dinner.
The diet at the spa resorts is conditioned by the drinking of mineral waters and procedures. Because the procedures are better tolerated after two to three hours after eating and worst of all - after eating, especially abundant. Therefore, the first breakfast before taking the procedure involves 5-10% of the energy value of the diet (bun, tea), the second - 20-25%. There are four, five and six-time power regimes.
Calorie content of food - a very important indicator when choosing food. For every meal, there is a certain amount of calories that must be adhered to to maintain health and energy. How many calories should I eat for breakfast - now we will know.
Caloric content of food - it's not just the numbers on the label, which will tell us how much we will recover by using this or that product. Every day we eat food with a certain calorie content, and daily we consume a certain amount of calories (energy). This involves all the processes that are happening to us, including sleep, rest, food, etc. If we eat more calories than we consume, the body accumulates them, and we get excess weight. Too limit the calorie content of food is also not necessary, in this case the body starts to take energy from tissues, including muscles. And we do not want this, because the muscles have a positive effect on the process of losing weight.
How many calories should I eat for breakfast
Breakfast is rightfully considered to be the most important meal, especially if you are trying to lose weight. The indisputable fact that breakfast should be 40% of the calories of all the food that we eat throughout the day. Caloric content of products directly depends on the content of proteins, fats and carbohydrates in them. Fats and simple carbohydrates will add to the calorie content, are very quickly absorbed and go to fat, which is not very pleasant. So how many calories do you need to eat for breakfast? Very good, if you have two breakfasts: the first immediately after awakening and the second breakfast in 2-3 hours, which will be very light and fast. The ideal breakfast should consist of carbohydrates and proteins, fats can be present, but in very limited quantities. Caloric content of the first breakfast should be about 350 kcal. Caloric content of the second breakfast should not exceed 220 kcal.
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