PT Health Life – Breakfast is considered the most important meal of the day. Eating breakfast properly can help you control hunger and maintain a healthy weight. But when is the best time to eat breakfast to effectively lose weight?
1. Eating breakfast properly is good for health and weight loss
Nutrition experts recommend that the principle of weight loss requires consuming limited calories . To lose weight, energy intake must be lower than energy expenditure. You need to burn more calories than you consume to lose weight effectively. Therefore, it is necessary to plan meals in advance to monitor calories, especially breakfast. Many people who want to lose weight skip breakfast during the day without knowing that breakfast is the most important meal to help the body absorb nutrients faster and better. Eating breakfast properly can help lose weight effectively. It can control your hunger throughout the day and maintain a healthy weight.
In fact, eating a full breakfast will reduce snacking habits and set the stage for good nutrition throughout the day. But when is the best time to eat breakfast to help lose weight?
Research shows that the best time to eat breakfast is within two hours of waking up. The sooner you eat breakfast after waking up, the better it is for the body’s metabolism and significantly reduces hunger and cravings. National Institute of Nutrition, advises people to form the habit of eating breakfast at a fixed time to create a conditioned reflex for the body. Eating breakfast before 8am or 30-60 minutes after waking up is best.
breakfast helps start the metabolism and burn calories. According to a report by the American Heart Association, people who regularly eat breakfast have a reduced risk of heart disease, high blood pressure and high cholesterol . They often have better health thanks to a healthy diet.
Eating breakfast regularly will help you control your portions at lunch and dinner, while keeping your blood sugar levels balanced.
In addition to building a scientific breakfast regimen, you need to pay attention to eating breakfast on time for effective weight loss. You should eat breakfast at a fixed time to create a conditioned reflex for the body. It is best to eat breakfast before 8am or 30-60 minutes after waking up.
2. What should you eat for breakfast to lose weight?
Research shows that eating a balanced breakfast with a good source of protein , foods high in fiber , healthy fats and a sufficient amount of carbohydrates is good for your health and metabolism.
A protein-rich breakfast is always good for weight loss because it reduces the risk of fat accumulation in the body and the high amount of protein makes you feel full.
Protein has a high thermic effect, which helps boost metabolism and burn calories. Protein supplements also help preserve lean muscle mass, making your body look firmer and leaner. Additionally, you will store less body fat if you have more muscle.
Most high-fiber foods are low in calories, sugar and fat, so they are generally good for health and weight loss. When you eat fiber, your body takes longer to break down food. This helps you maintain stable blood sugar levels and not feel hungry.
3. Some healthy foods are good for breakfast
3.1 Foods rich in protein (protein)
- Lean meat: pork, beef, chicken breast…
- Fatty fish: salmon, tuna…
- Eggs: boiled eggs, scrambled eggs, omelets…
- Milk and dairy products: Unsweetened pure fresh milk, soy milk, pure yogurt, Greek yogurt …
3.2 Foods rich in fiber
Eating more vegetables and fruits can help maintain a healthy weight because they are naturally low in calories and fat. Fresh vegetables and fruits are also rich sources of fiber, providing essential vitamins and minerals for the body, especially antioxidants that help prevent the risk of disease.
You should choose colorful fruits and vegetables to receive many different nutrients such as:
- Dark green vegetables: broccoli, spinach, kale…
- Vegetables with yellow, orange, red, purple colors: peppers, squash, purple cabbage, tomatoes, carrots…
- Beans: green beans, black beans, lentils, peas…
- Fruits: oranges, tangerines, grapefruit, apples, kiwis, bananas, melons, papayas, pineapples, dragon fruits, blueberries, strawberries…
Note: You should eat fresh fruits and vegetables, and limit dried fruits and vegetables that can contain a lot of natural sugar. You should eat whole fruits instead of drinking juice to keep the full amount of fiber in the food.
3.3 Healthy fats
- Nuts: almonds, cashews, walnuts, macadamia nuts…
- Avocado
- Cheese
- Olive oil…
