If you are in a weightloss program, always start your days with a healthy breakfast to ensure a healthy weightloss.
Breakfast & Weightloss
For many busy people, breakfast is something that you can skip or delay 'till lunch time. Be careful! When lunch time came, you'd be starving and eating more carbs-and-calories-rich food other than vegetables and fruits, to satisfy your appetite and to gain energy. That 'revenge' action can gain you some weight you've been trying so hard to lose!
Do you know that human needs new nutrition supplies every 3-4 hours a day in order to keep the glucose level in our blood, to maintain our metabolism system, and to keep us always in a good mood. It is, therefore, very important to have breakfast right after we wake up, after we keep it empty for 10-12 hours (after dinner the other day).
Benefits of Healthy Breakfast
Besides for weight loss, healthy breakfast has proved to bring a lot of other benefits for us. Several among many of them are:
o Fight obessity and other illnesses such as heart attack
o Increase concentration, creativity and good body coordination for children
o Increase mind clarity for workers, becomes more energetic and motivated
o Control emotions
o Gain a more fresh, fit and healthy body
Healthy Breakfast - First Thing In The Morning
When it's possible, it is recommended to have your healthy breakfast not long after you wake up. After 10-12 hours without nutrition supply, your body will take calories automatically from itself. And the worst thing, instead of taking our stock of fat and calories (I wish my body can take those ones!), our body will 'eat' our muscles. Seems that it is easier to destroy our muscles tissues than our fat!
Since breakfast is the first meal of the day, you should pay attention to the components. Eat healthy foods that doesn't make your digestion work too hard in the morning. The best healthy breakfast must include complex carbs and protein. Complex carbs is useful for energy supply and glucose level control. Fluctuation of glucose level is closely related to our hunger sensor and mood. So, when your glucose level is stable, you can also control your mood during the day.
Adding protein in your healthy breakfast could make your digestion last for longer, which prevent you from feeling hungry too early. You can also add a little fat in your healthy breakfast, as too much fat will make you feel sleepy.
Healthy Breakfast Recommendation
Carbs:
Whole wheat bread, whole grain cereal, banana, or red rice could be your choice.
Protein:
Choose low fat foods, like eggs (boiled or fried without oil), low fat milk or yogurt, chicken or fish (steamed).
You can prepare these menu for your family breakfast:
. Whole wheat bread with fruit jam
. Whole grain cereal with low fat milk and banana
. Toasted whole wheat bread filled with steamed chicken
. Red rice with scrambled egg
Drink:
Water or fresh juice with no sugar (avoid high-sugar drinks).
Healthy Breakfast For Weightloss Program :
To suceed in your weightloss program, support your healthy breakfast diet with exercise.
For you who wants to lose weight :
. Have at least 3-4 times of weight loss exercise every week.
. Have a light breakfast containing of a small banana or ½ medium size banana 30 minutes before having exercise.
. After exercise, have one portion of healthy breakfast.
For you who wants to maintain your ideal weight :
. Have 3 times of exercise for ideal weight every week.
. Eat something light (a banana or a glass of low fat milk/yogurt) 30 minutes before exercise.
. 1 to 1½ portion of healthy breakfast plus a portion of fiber-rich vegetables after exercise.
So, there is no more reason not to have breakfast everyday. No matter how busy you are, the importance and benefits of having healthy breakfast makes it worth to be your first thing to do each and every morning.
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