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Breakfast that can you lose weight .pdf


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Breakfast that can you lose weight

We have heard tirelessly that breakfast is the most important meal of the day and that it is important to
give it the time it deserves and include meals that give us energy for the rest of the day.

But what you might not know, is that breakfast can be a tool to help you lose weight. Nutrition
specialists advise what we need to incorporate into a breakfast that fills us up and helps us lose weight.

How many calories and what should we eat?

The nutritionists recommend eating a range between 300 and 400 calories for breakfast. If you want to
lose weight the best is between 300 and 350 calories, while if you are looking to keep it, you can
consume between 350 and 400.

As for what to eat, we recommend a variety of carbohydrates, fiber, fats, and proteins.

Carbohydrates
There is a myth that says carbohydrates should be eliminated if you want to lose weight, but in reality
that is not true.

Even between 45 and 55% of breakfast calories should come from carbohydrates (between 40 and 55
grams).

The experts' recommendation is to avoid too sugary or over processed foods as well as those made with
enriched white flour. Instead opt for whole grains, vegetables, and fruits.

Greases

In the case of fats, it is recommended to consume between 10 to 15 grams, that is to say between 30
and 35% of the calories of the total breakfast.

To lose weight, <a href=http://lifehawn.com/natural-stress-relievers/">avoid saturated fats </a>(such as
cheese or bacon) and opt instead for monounsaturated fats, this means foods like olive oil, nuts, seeds,
and avocado.

Proteins
Regarding calories, it is recommended to consume between 15 and 20% of the total amount of calories
(between about 13 to 20 grams).

Protein is essential to keep us satisfied during the morning. And even studies suggest that consuming at
least 20 grams of protein at breakfast can help you lose weight.

Do not hesitate to incorporate foods like eggs, dairy products, soy milk, nuts, seeds, soy milk and whole
grains.

Fibers
It is recommended to consume around 25% of the daily calorie recommended in fiber, that is 25 grams
per day.

Try to consume about six grams in your breakfast, although as long as it does not affect your digestive
system, you can increase the amount. Fruits like berries, apples, and pears, vegetables, whole grains,
nuts and seeds will help you get the amount of fiber you need.

You want a more positive and productive day this routine will give you

Sugars

When it comes to sugar, following the recommended amounts and incorporating foods such as dairy,
fruits, and grains, there is nothing to worry about.

About added sugar, the recommendation is not to exceed 6 grams (1.5 teaspoons of any sweetener) you
can opt for white sugar, brown sugar or honey.

Some highly recommended foods

To lose weight, experts recommend including oats as it has a high fiber content and keeps you satisfied
for longer.

Further studies suggest that eating a "slow-release" carbohydrate breakfast like oatmeal, 3 hours before
exercise, can help you burn more fat.

Studies have also shown that yogurt is food that promotes weight loss. It also offers a protein that <a
href=http://lifehawn.com/stay-happy-and-positive/">helps to lose weight</a> and increase muscle
mass.

It is best to opt for a natural yogurt to save calories and sugar.

The eggs are also highly recommended and a great source of protein that will keep you satisfied for
longer.

As for the fruit, experts recommend raspberries, which are also a great source of fiber and help prevent
and even lose weight.

But when to have breakfast?

Specialists recommend having breakfast within 30 to 60 minutes of awakening. If when you wake up,
you do not feel like eating a big breakfast, divide it into two parts to have something light to wake up
and consume half an hour and a half later.

If you do morning exercise, you can consume the lighter portion of breakfast (fruit or toast) when you
wake up and the other half with protein after training.


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