Breakfast is the most important meal and should not be avoided if you want to communities work well during the day, especially if you want to lose weight. Avoiding breakfast, you will be hungrier and eating later what you did not plan.
In order, breakfast had the effect to your diet. It is very important meal. Therefore, you must enter the recommended amount of carbohydrates, proteins, fats, sugars and fiber. Check below the amount where it comes!
First of all, keep in mind that it would be best to eat breakfast between 300 and 400 calories.
Physically active people should not eat less than 400 calories, can even 450 calories. That is important facts!
1. Carbohydrates are important
It would be best to take in a meal is 45 to 55 grams of carbohydrates, which is 45 to 55% of calories.
Let it be cereals and fruit, not processed foods. It is important facts.
2. Proteins for breakfast
The meal should be found about 20 grams, which is about 15% of calories.
A great source of protein is in the egg, milk product or whole grains.
Breakfast should contain fat and 10 to 15 grams, which is about 30% of calories.
Instead of saturated rather consume unsaturated fats, such as olive oil, nuts, and avocados.
4. Fiber for breakfast
The recommended daily amount of fiber is 25 grams so that the breakfast should eat about 6 grams or more, as you pleases. This is about 25% of calories.
Berries, pears, apples, seeds and whole grains can meet these needs in the best way.
5. Sugars are important too
If you have a meal in combination with fruit cereals and dairy products do not need to do a lot of sugar in the body.
When we looked at the amount, it should not be more than 36 grams, while especially if you add sugar, the amount should not be more than 6 grams.
It may be yellow or white sugar, however, the healthier option is honey.
It would be best to have breakfast half an hour or an hour after waking up, however, if you do not share the previous installment into two parts.
The first half after waking, eat a little, and the other two hour- thereafter.
If you exercise in the morning, you can first eat more carbohydrates, proteins and later.
An example of a good breakfast is certainly berry oatmeal with fruit and soy milk, however, it’s great to bake one egg and one egg white, add two tablespoons of black beans, a quarter cup of chopped tomatoes and two tablespoons of onion. Put all the integral tortilla and add a little avocado and spinach. Moderately salt and pepper!
Do not miss breakfast and find the right balance!