How To Make A Low-Cholesterol Breakfast (9 Recipes)
According to this study of women, skipping breakfast increases the risk of weight gain and obesity in youth and adults, as well as high cholesterol levels, overconsumption, and poor blood sugar control.
What is the role of breakfast? There is evidence that skipping breakfast or eating less than 200 kilocalories can lead to obesity.” A very high percentage of obese people do not eat anything for breakfast “Breakfast is very important because it is the first thing we consume after a few hours of sleep and an empty stomach.
During the night, blood sugar levels (glucose levels) drop. So when we wake up, our body is empty and needs a supply of nutrients to restore blood sugar levels and give our body energy, which we get by eating a good breakfast.
Breakfast Activates The Metabolism
Taking food at the beginning of the day activates our metabolism, helping us to burn calories quickly and speed up the weight loss process. So, if you want to lose weight, you can’t skip breakfast for several reasons.
If we do not eat breakfast, our metabolism slows down due to the conservation of energy, because it anticipates hunger and prepares to store and reserve. Therefore, this will not contribute to the goal of weight loss; on the contrary, it may promote the tendency to gain weight.
Breakfast can reduce hunger throughout the day, making it easier to avoid overeating. Hunger builds up and when you skip breakfast, you get hungry later and want a quick fix and the food will leave you immediately. This can certainly lead you to choose foods that are less healthy and less adapted to your important needs, such as cookies, sausages, chips, or you eat more at later meals such as dinner.
In addition, prolonged fasting can increase your body’s response to insulin, leading to fat storage and thus weight gain. Studies (1) have shown that people who skip breakfast tend to be more overweight than those who eat a nutritious breakfast.
According to this study of women, skipping breakfast increases the risk of weight gain and obesity in youth and adults, as well as the risk of high cholesterol levels, overconsumption, and poor blood sugar control.
The Importance Of Protein In Breakfast
To have a healthy, balanced breakfast, you need to bring an adequate amount of 3 macronutrients: carbohydrates, protein, and fat.
However, recent studies* have shown that increasing protein intake at breakfast increases subjective satiety and feeling full throughout the day compared to a standard cereal breakfast, resulting in a reduction in caloric intake throughout the day.
In the above study, overweight women who ate a protein-sourced breakfast five times a week lost 65% more weight and 83% less waist circumference over eight weeks than participants who ate a carbohydrate-based breakfast.
When we eat a high-protein breakfast, this protein intake helps us avoid cravings for sweets like pastries, candy or sugary drinks throughout the day.
9 Perfect Slimming Breakfasts
Here are 10 ideas for making a quick and healthy breakfast with real food. You can pair these breakfasts with herbal tea, coffee, milk, or water with lemon juice.
SKIRTED MILK WITH AVENA, KIWI AND CHIA SEEDS
- 250 ML OF MILKED MILK
- 40G OF
- AVENA FLAKES
- 1 MEDIUM KIWI (140G) – 1 CP OF CHIA SEEDS (10G)
TOTAL CALORIC CONTRIBUTION: 376.45 KCAL
INTEGRAL CORN TORTITA WITH TOMATOES WITH RODAJAS, RÚCULA, 0% FRESH CHEESE, 2 TURKEY TAPES + ORANGE JUICE
- 1 PITA INTEGRAL TORTITA (38G)
- 100G OF TOMATO TOMATOES
- 2 TURKEY LUNCHES (50G)
- ROUTE TASTE
- FRESH CHEESE (40G)
- 1 ORANGE JUICE (200ML)
TOTAL CALORIC CONTRIBUTION: 354.5 KCAL
YOGUR AND POMELO BOLL * WITH SEEDS
- 2 YOGURES 0%
- 1 MEDIUM POMEL 300G
- 40G OF WHEAT
- GERMEN
- 20G OF CHIA SEEDS – 2 LARGE NUTS
TOTAL CALORIC CONTRIBUTION: 354.5 KCAL
SPINACH TORTILLA WITH INTEGRAL BISCOTS AND ORANGE JUICE
- 1 EGG + 1 CLEAR
- 60G SPINACAS
- 5 ML OIL
- 2 INTEGRAL BISCOTTI
- 1 ORANGE JUICE 250ML
- COFFEE WITH MILK D (100ML)
TOTAL CALORIC CONTRIBUTION: 344.5KCAL
TOAST OF INTEGRAL BREAD WITH EGG PASSED BY WATER, CHIA SEEDS AND COFFEE WITH NAKED MILK
- 1 EGG
- 50G OF AVOCADO
- 10G CHIA SEEDS
- 1 REB OF INTEGRAL BREAD (60G)
- TOMATO TO THE TASTE
- SKIN MILK 100 ML
TOTAL CALORIC CONTRIBUTION: 356,5KCAL
TOAST OF CENTENO BREAD WITH TOMATO AND TOFU, 1 MANDARINE AND 1 GLASS OF VEGETABLE DRINK ENRIQUECIDA IN CALCIUM
- 1 REB CENTENO BREAD (60G)
- TOMATO TO TASTE
- 50G OF TOFU
- 1 MANDARINE
- 1 GLASS OF 200 ML OF VEGETABLE DRINK
ENRIQUECIDA IN CALCIUM CALORIC CONTRIBUTION: 365,7KCAL
SHAKE WITH AVENA, BANANA, AND STRAWBERRIES
- 1 BOTTOM OF MILKED MILK (300ML)
- 50G OF
- Ripe BANANA – 140G OF STRAWBERRIES
- 40G AVENA EN COPOS
- VANILLA EXTRACT TO TASTE
CALORIC CONTRIBUTION: 331 KCAL
INTEGRAL BREAD WITH COFFEE AND BANANA CREAM + CHIA AND COFFEE SEEDS WITH NAKED MILK
- 1 REB INTEGRAL BREAD (60G)
- 10G OF PUMPKIN CREAM
- SMALL BANANA (60G)
- 15G CHIA SEEDS
- SKIN MILK 100 ML
CALORICAL CONTRIBUTION: 331 KCAL
CENTENO BREAD WITH 0% CHEESE BABY SPINACAS AND ACCOMPANIED COFFEE OF A COFFEE WITH VEGETABLE DRINK
- 1 REB CENTENO BREAD (60G)
- QUARK 40% 0%
- BABY SPINACAS LEAVES
- 1 TROZOS PEACH (200G)
- SKIN MILK 100 ML
CALORICAL CONTRIBUTION: 328 KCAL
