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The best breakfast to lose weight



Question: What are the best weight loss foods in the morning?

Answer: One word: protein. A lot of research shows that a high-protein breakfast like eggs and bacon trumps carbohydrate-rich foods like cereal.

The effect not only helps you feel fuller after eating, it also keeps you busy all day long. A study in the American Journal of Clinical Nutrition found that people who ate a high-protein breakfast in the evening consumed fewer fat and sugar-rich snacks than people who started their day with a low-protein breakfast meal.

Another recent study found that high-protein breakfast eaters had better control over glucose and insulin levels, which kept the cravings at bay and reduced the risk of developing diabetes.

Mike Roussell, Ph.D., a Men's Health Nutritionist suggests removing about 30 grams of protein for breakfast from foods such as eggs, Greek yogurt, or a smoothie.

These meals will help you to get there.

Egg and Tomato Breakfast Sandwich with Herb Mayo

When your first human interaction of the day takes place with a fast-food intercourse intercom, you have a bad start. Instead, eat this sandwich, which comes from the Cookbook Men's Health A Man, a Pan, a Plan . You avoid the grease trap, fill up on fiber and even sneak in vegetables before noon. Go, you.

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Mitch Almond

What you need:

1 tablespoon mayo
1 tablespoon chopped fresh herbs (basil, rosemary, oregano and / or thyme)
1 tablespoon butter
1 english wholemeal muffin, split
1 large egg
1 Slice large tomato, 1/2-inch thick

Preparation:

1. In a small bowl of mayo Mix the herbs and herbs, set aside and melt half of the butter over medium heat in a large nonstick pan Add 2 halves of the English muffin, cut side down, roast until golden brown for 2 to 4 minutes, place the muffin on a plate and strain Spread the mayo on 1 half of muffin.

2. In the same pan, spread the remaining butter in it, stir, put the egg and the tomato on the different sides of the pan and season the tomato with salt and pepper 1 minute per page for more than easy, 2 minutes for more than difficult. Turn the tomato when turning the egg. Add the tomato and egg on the muffin with the mayo. Close the sandwich. Chow. Feeds 1.

Diet per serving: 412 calories, 13 g protein, 28 g carbohydrates (5 g fiber), 29 g fat

2. Almond-Blueberry-Cinnamon-Muesli

Let's call Muesli what it really is: glorified breakfast cereal. That is, a bowl of Frosted Flake contains no nuts, fruits, and flax seeds, such as this Recipe from A Man, A Pan, A Plan . Sorry, Tony. Serve this with a bunch of Greek yogurt to reach your protein goals.

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What you need:

2 tablespoons butter
2 tablespoons honey
2 tablespoons dried blueberries
1 cup old-fashioned oats
1/4 cup sliced ​​almonds
1/2 Tinned cinnamon

Preparation:

1. In a large non-stick pan, melt the butter over medium heat, stir in the honey and mix well, add the flaxseed and blueberries and cook with frequent stirring until fragrant , 2 to 3 minutes Add the oats, almonds and cinnamon and cook with constant stirring until the almonds are golden brown and the mixture is slightly sticky, another 2 to 3 minutes.
2. The cereal Spread aluminum foil on a sheet of paper and allow to cool in a sealed container or serve with Greek yoghurt or vanilla. Feeds 4.

Diet per serving (excluding yogurt): 214 calories, 5 g protein, 27 g carbohydrates (4 g fiber), 10 g fat

3. Lemon Blueberry Banana Pancakes

A good pancake must be both hearty and laid-back. This is where ricotta, the stabilizer of the dairy product world, comes in. Its creamy quark masses reinforce the cotton wool and prevent the dreaded faint Flapjack syndrome. Do you love this recipe? Guess what? It is also from A man, a pan, a plan . [Lastest product stopper, promise.]

What you need:

1 cup ricotta
2 tbsp sugar
3 eggs, white and egg yolk separated
Bowl of 1 lemon
2 tablespoons melted butter and more for brushing
7 tablespoons flour
1 cup blueberries, lightly pureed
1 banana, sliced ​​
maple syrup, to serve (optional)

Preparation:

1. Ricotta, Mix sugar, egg yolks and lemon zest in a large bowl. Gradually add 2 tablespoons of melted butter and stir in the flour. Mix well.
2. In a medium bowl, whisk the egg whites until all bubbles are gone. Put the egg whites and blueberries in the large bowl and mix well.
3. Brush a large coated pan with butter and heat over medium heat. Add to the pan heaped spoons of dough. Cook for 2 minutes each side until golden brown. Serve immediately, garnish with banana slices and syrup on request. Make 10 to 14 small pancakes. Feeds 4.

Diet per serving: 360 calories, 14 g protein, 31 g carbohydrates (2 g fiber), 21 g fat

4. Beetsticks with Smoked Salmon

Congratulations, you've just found the best Dang brunch recipe on this list. It's also the most chaotic because you have to work on the turnips. Your sink will look like Patrick Bateman came to visit. Sorry for the not so appetizing image. Keep your guests away from the kitchen.

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			<span class= Mitch Almond [19659011] What you need:
3 large turnips, washed and minced with the coarse side of a grater
1 egg
4 tsp cornstarch plus in addition
1/4 cup rapeseed oil
1/4 cup sour cream
4 oz smoked salmon
2 tablespoons chopped dill
1/4 small red onion, chopped
1 tablespoon capers
1/2 lemon, cut into 4 pieces Wedges

Preparation:

1. In a large bowl, mix the turnips, egg and cornstarch with paper towels and remove as much moisture as possible from the beets / 2 Add teaspoon at a time until the mixture is only slightly moist.
2. Heat the oil over medium heat in a large non-stick pan.If the oil shimmers, add a small pile of minced turnips and squeeze Putty down until the donuts palm size Season with a small pinch of salt and pepper and cook crispy on the ground for 1 to 2 minutes. Flip and repeat. Work in batches until all the beets are gone. Place on a plate laid out with paper towels and drain.
3. Put the donuts on a plate and cover with sour cream, salmon, dill, red onions and capers. Serve with lemon wedges. Feeds 2.

Diet per serving: 619 calories, 41 g protein, 20 g carbohydrates (4 g fiber), 42 g fat

5. Migas

Do you like to have breakfast? Do you like Nachos? Then welcome these breakfast nachos in the morning. They are crispy. They are eggy. They are cheesy. And they are great for eating up the tortilla chip shake on the bottom of the bag.

What you need:

1 tbsp. Canola oil
1/4 medium white white onion, chopped (about 1) / 2 cups)
1 cup of lightly crushed tortilla chips
3 large eggs
2 tbsp grated cheese (pepper or cheddar)
1/2 avocado, diced
Leaves of 2 or 3 coriander stems
Hot sauce to taste

Preparation:

1. Heat the rapeseed oil in a large medium temperature pan. Add the onion and cook with occasional stirring for 2 to 3 minutes. Add the chips and heat for 2 minutes until fragrant. Then beat the eggs, reduce the heat to medium and cook with constant stirring for 1 to 2 minutes until the eggs have set.
2. Put the migas on a large plate and top with cheese, avocado, coriander and hot sauce. Feeds 1.

Diet per serving: 659 calories, 25 egg whites, 28 g carbohydrates (7 g fiber), 50 g fat

6. Omelette with porcini mushrooms and goat cheese

In the morning, you quietly beg for something bigger than scrambled eggs and ketchup with a squeeze bottle. This recipe uses meaty mushrooms, creamy goat cheese and freshly chopped herbs to increase the eggs. Oh, you feel like it.

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			<span class= Mitch Almond

What you need:
2 tablespoons of dried porcini mushrooms
3 large eggs
1 tablespoon butter
1 oz goat cheese Crumble
1 tablespoon of chopped parsley to serve

Make it:

1. Cover the mushrooms with water in a medium bowl and let them soak for at least 30 minutes until they are rehydrated Beat the mushrooms and chop them aside.
2. In a medium bowl, beat the eggs vigorously with 1 tsp of the reserved mushroom liquid and a pinch of salt and pepper.
3. Melt in a large non-stick pan Add the butter at medium temperature, add the eggs and cook undisturbed for 3 to 4 minutes.
4. Start one-third of the way in, make a line with all the mushrooms and goat's cheese a spatula over the mushrooms and the cheese lift. Then carry the pan to the serving plate and carefully guide the omelet to the plate with the spatula. Continue to roll the omelet until it is in a tubular shape on the plate. Put the parsley over it. Feeds 1.

Diet per serving: 485 calories, 31 g protein, 10 g carbohydrates (3 g fiber), 35 g fat

7. Supergreens Anytime Frittata

Dark, green leaves are the X-Men of the diet. Her superpowers include helping you feel full longer, fight deadly diseases, and even fight high blood pressure. Use this cheesy casserole as the ideal delivery container. Wolverine loves this recipe.

What you need:

1 dozen eggs
1 tablespoon olive oil
2 cups coarsely chopped broccoli
2 cups coarsely chopped kale
2 cups spinach
1/2 cup freshly grated Parmesan
Peppers to taste

Preparation:

1. Preheat your oven to 350 ° F. In a medium bowl, beat the eggs with 2 large pinches of salt and pepper. Put aside.
2. Heat the olive oil in a large, ovenproof pan with non-stick coating. Add the broccoli, cabbage and spinach. Cook with occasional stirring for about 5 minutes until they are withered.
3. Set the heat to low and add the eggs. Panning the pan so that the eggs are in an even layer. Cook for 1 to 2 minutes until the edges of the eggs become firm. Put the cheese over it and put the pan in the oven. Bake until the eggs are completely set and the cheese melts, about 10 minutes.
4. Remove the pan from the oven with a potholder. Allow the frittata to cool for 5 minutes before placing them on a chopping board and slicing them. Feeds 4.

Diet per serving: 317 calories, 25 grams of protein, 7 grams of carbohydrates (2 grams of fiber), 21 grams of fat

8. Huevos Rancheros with Black Bean Avocado Salsa

People tend to get over Huevos when they are on a menu in the restaurant. Rightly so, because they are unbelievable . Except that it's not that hard to override her at the dining table. Take 10 minutes to cook. Eat. Rave. Consider opening your own restaurant.

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			<span class= Mitch Almond

What you need:

1/2 cup black beans canned, rinsed and drained
1/2 avocado, diced

1/4 small red onion, chopped
Juice of 1/4 lime
1 tablespoon chopped coriander
1 tablespoon rapeseed oil
2 small flour tortillas
2 eggs

Method of preparation: [19659005Inamediumbowlmixblackbeansavocadoonionlimejuiceandcilantroseasonwithsaltandpepper
2. Heat rape seed oil in a small, nonstick pan over medium heat, when the oil shimmers, the tortillas stacked on top Add another dish and simmer for 15 to 30 seconds until the top tortilla bursts in. Use a pair of tongs to turn the pile over and then turn the top tortilla until all sides of the tortillas are cooked Transfer the tortillas to a serving plate
3. Set the heat of the pan to medium-low. Carefully fold in the eggs, cover the pan with a lid and cook for 2 to 4 minutes until the white is firm. Put the eggs on the tortillas and cover with the salsa. Eat with knife and fork. Feeds 1.

Nutrition Per Serving: 671 calories, 26 g protein, 60 g carbohydrates (13 g fiber), 39 g fat

9. Eggs in Hades

Perhaps you have heard of eggs in purgatory, also known as shakshuka, eggs baked in tomato sauce? The fate of this court is safer. Enter the inferno.

What you need:
1 tp canola oil
2 garlic cloves, chopped
1/2 medium onion, chopped
1 red pepper, chopped
1 pound of spicy chicken sausage, the intestines removed

1 (24 oz) Glass of tomato sauce
4 eggs
Crushed red pepper flakes, to taste
2 tablespoons chopped basil
2 whole wheat pita bread halved, warmed, served

Preparation:

1. In a large pan with non-stick coating or cast iron add the rapeseed oil, garlic and onion. Set the heat to medium and cook with occasional stirring for 2 to 3 minutes until the garlic is aromatic. Add the peppers and cook with frequent stirring for 2 to 3 minutes until the onion is translucent.
2. Add the chicken sausage and cook with occasional stirring for 5-7 minutes until brown. Pour the tomato sauce and set the heat to medium-low.
3. Using the back of a serving spoon, place 4 flat "cups" in the sauce. Carefully crack an egg into each cup. Cover the pan with a lid and simmer until the egg white is cooked through (about 10 minutes).
4. Garnish with crushed paprika flakes, basil and pitas by the side. Feeds 4.

Diet per serving: 402 calories, 31 g protein, 36 g carbohydrates (6 g fiber), 16 g fat

10. Sausage, garlic and vegetables with soft-boiled egg

The lids of pans are not only suitable for falling out of kitchen cabinets. For example, in this recipe, putting a lid on the pan helps make the tough broccoli raven tender quickly by creating a steaming cooking environment. Hurray, cover!

What you need:

4 eggs
1 tablespoon olive oil
3 garlic cloves, chopped
1 small onion, chopped
1/2 teaspoon caraway
1 lb poultry sausage, intestines removed
4 cups chopped broccoli or broccoli raven
2 cups baby spinach

Preparation:

1. Bring a small pan of boiling water to a boil. Set the heat to medium. As soon as the water boils heavily, gently add the eggs. Cook it by rolling it occasionally with a spoon until soft (about 8 minutes). Remove the eggs with a slotted spoon and place in a bowl to cool.
2. Put oil, garlic and onion in a large pan. Set the heat to medium. Cook the onion for 3 to 5 minutes. Add the cumin and sausage and cook for 7 to 10 minutes until brown. Add the vegetables, cover the pan with a lid and cook with occasional stirring for 3 to 5 minutes until it is withered.
3. When the green withers, carefully peel the eggs. Transfer the contents of the pan to 2 serving plates and place each with 2 eggs cut in half. Feeds 2.

Diet per serving: 584 calories, 54 g protein, 13 g carbohydrates (4 g fiber), 35 g fat

11. Breakfast Salad

Salad for breakfast – why not? Eggs, bacon and avocado join together to make this nutrient-rich starter.

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			<span class= Paul Kita

What you need:

Juice from 5 tomatoes
2 shallots, chopped
1 tbsp. Dijon mustard
1/3 cup red wine vinegar
½ cup mayonnaise
1 cup sour cream
1 cup extra virgin olive oil
6 halved cherry tomatoes
1 tbsp sliced ​​chives
1 cup chopped boiled bacon (about ½ pound)
2 Roman hearts, chopped
¼ large red onion, sliced ​​thin
1 hard-boiled egg, quartered
½ avocado, sliced ​​

Preparation:

1. Dressing make large bowl, whisk together the tomato juice, shallots, mustard, a pinch of salt, red wine vinegar, Ma yonnaise, sour cream and freshly ground black pepper to taste. After mixing, stir in the olive oil slowly. Store in the refrigerator until use. (The bandage makes about 1 liter and lasts up to 2 weeks in your refrigerator.)
2. In a large bowl stir the cherry tomatoes, chives, bacon, romaine, onion and 4 tablespoons of the reserved dressing. Top with the egg, avocado and additional black pepper. Makes 4 servings.

12th Santa Fe Breakfast Burrito

"Without protein, men can quickly lose muscle mass," says William J. Evans, Ph.D., professor of geriatrics, physiology and nutrition at the University of Arkansas. This meal is full of it.

What you need:

2 eggs
1 cup of frozen Santa Fe vegetables (black beans, peppers and corn)
1 flour tortilla
1/2 cup shredded cheddar cheese
1/4 cup salsa

Preparation:

Mix eggs and vegetables and spread on a plate coated with non-stick spray. Cook for 1 minute in the microwave, stir with a fork and put in the microwave again until the eggs are cooked and the vegetables are warm. Stack on a flour tortilla, top with cheddar cheese and salsa, fold and eat. Feeds 1

Per Burrito: 530 calories, 36 g protein, 53 g carbohydrates (6 dietary fiber), 18 g fat

13. Black Cherry Shake and Peanut Butter Oatmeal

Men who consumed at least one serving of whole grains (such as oatmeal) daily had the least risk of dying for any reason, including heart disease. According to a 5-year study of 86,000 doctors. Cherries and strawberries are natural sources of salicylates – the active ingredient in aspirin – and are therefore ideal for relieving stress-related morning headaches.

What you need:

1 cup of cherry juice
1 cup of frozen strawberries
1 cup of frozen unsweetened cherries
2 tablespoons protein powder
2/3 cup oatmeal
1 tbsp Peanut butter
1/2 cup of milk

Method of preparation:

] Stir cherry juice, frozen fruit and protein powder until smooth. Oatmeal according to the instructions on the package microwave. Stir in peanut butter and milk. Make 1 shake.

Per serving: 600 calories, 27 grams of protein, 100 grams of carbohydrates, 11 grams of total fat, 10 grams of fiber

14. Overnight Protein Oats

It's the Ultimate one-minute meal for a morning workout guy.

What you need:

½ cup old-fashioned oatmeal
½ cup milk
2 tablespoons chocolate powder
1 banana, sliced ​​
½ cup blueberries

Preparation:

Oats Mix milk and protein powder together in a glass or bowl. Cover overnight and put in the fridge. Simply remove the lid in the morning and heat the oats in the microwave for 1 minute. Stir fruit and enjoy. Feeds 1

Per serving: 432 calories, 22 g protein, 72 g carbohydrates (9 g fiber), 9 g fat

15. Savory breakfast cereal

If you want to start your day with eggs, dig the yolk with the grits.

What you need:

2 tablespoons finely chopped shallot
½ cup low sodium chicken broth
1 packet (1 ounce) instant semolina
2 large eggs
1 radish, thin sliced ​​
½ avocado, thinly sliced ​​

Preparation:

Heat 1 teaspoon of oil in a medium-sized pan. Add the shallot and cook until soft, 2 minutes. Add the broth. Cook. In a bowl, stir the stock and grits thickly. Boil the eggs with 1 teaspoon of oil in the pan. Cover the groats with eggs, radishes and avocado. Feeds 1

466 calories, 18 g protein, 34 g carbohydrates (6 g fiber), 30 g fat


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