Healthy and balanced breakfasts that help you lose weight
Healthy ingredients such as oats, natural yogurt and fruit allow us to prepare healthy and balanced breakfasts, perfect for a balanced diet and excellent physical and mental performance.
When it comes to losing weight, breakfast becomes one of the most important meals. In fact, not only in these cases: including healthy and balanced breakfasts in your routine is a fundamental habit to take care of your figure and health.
Thanks to the nutrients that are obtained in this first meal of the day, the metabolism is activated and works optimally for the remaining hours. Eating breakfast in the right way also increases energy levels and improves physical and mental productivity.
It is counterproductive to consume unhealthy foods or foods of only one nutritional group. For a healthy breakfast, you need to make the right choices and achieve a balance between macronutrients and micronutrients.
For this reason, we want to share 5 interesting tips that involve delicious food combinations. They are healthy and balanced breakfasts with a low-calorie intake that, among other things, satiate for a long time. Try them!
5 healthy and balanced breakfasts
1. Oat flakes and natural yogurt
The complex carbon hydrates found in oats and the probiotics in natural yogurt make this a great option. According to a study carried out by the Complutense University of Madrid, oats lower cholesterol levels and protect the heart.
Probiotics, on the other hand, improve the functionality of the digestive system, as this research carried out by the Alpine Institute (Colombia) states is excellent for starting the day and keeping weight under control.
Ingredients
- 1 cup of herbal tea (to taste)
- 2 tablespoons of oat flakes (30 g)
- 1/2 cup of natural skimmed yogurt (125 ml)
- 1/2 glass of berries (80 g)
Consumption
- Start the day with an herbal tea to your taste.
- Pour the oat flakes into a bowl and cover with the natural yogurt.
- Add the berries and mix.
You may be interested in: Homemade yogurt recipe and its benefits
2. Healthy and balanced breakfasts: rye bread and avocado
If you want a healthy and balanced breakfast, rye bread is an ideal food, especially if you follow a weight loss diet. Its high content of dietary fiber improves digestion and prolongs the feeling of satiety.
Avocado, on the other hand, reduces the risk of suffering from cardiovascular disease, as indicated in this study by the University of Chile.
Ingredients
- 2 slices of rye bread
- 1/2 avocado
- 2 servings of skimmed fresh cheese (40 g)
- 1 glass of freshly squeezed orange juice (200 ml)
Consumption
- Toast the slices of rye bread.
- Mash half an avocado until pureed.
- Spread the fresh cheese on the toast and top it with the avocado.
- Accompany it with orange juice.
3. Healthy and balanced breakfasts: turkey toast and orange juice
Who said healthy breakfasts are boring? Instead of depriving yourself of delicious flavors, you can enjoy recipes rich in protein and fiber. For example, this healthy energy breakfast with turkey toast and orange juice. According to the study conducted by the Research Centers in Nutrition and Health of Spain, it is precisely the orange that strengthens the immune system.
Ingredients
- 2 slices of wholemeal bread
- Turkey breast
- Fresh skimmed cheese (20 g)
- 1 green apple
- 1 glass of freshly squeezed orange juice (250 ml)
Consumption
- Prepare the toast with a slice of turkey breast.
- Cover the turkey with fresh cheese and the apple cut into pieces.
- Complete the sandwich by covering it with another slice of bread.
- Accompany it with a nice glass of orange juice.
You may be interested in: Orange juice to lose weight and stay healthy
4. Healthy and balanced breakfasts: wholemeal rusks and egg
If, in addition to controlling your weight, you want to improve sports performance, try this breakfast. Rich in carbohydrates and proteins, it is a favorite breakfast for active people.
Ingredients
- 2 wholemeal rusks
- 1/2 avocado
- 1 hard-boiled egg
- 1 green smoothie (200 ml)
Consumption
- Top the rusks with sliced or mashed avocado.
- Cut the hard-boiled egg into slices and arrange them on the avocado.
- Accompany it with a green smoothie of your choice.
5. Healthy and balanced breakfasts: oat flakes, kiwi and chia seeds
Oats are undoubtedly the protagonist of a balanced breakfast. In this case, we present it to you in combination with a kiwi (rich in antioxidants, according to this study by the Autonomous Metropolitan University of Mexico) and the proteins and fats of chia seeds for a satiating and energetic dish.
Ingredients
- 1 glass of skimmed milk (250 ml)
- 2 tablespoons of rolled oats (30 g)
- 1 medium-sized kiwi
Consumption
- Heat the milk over medium heat and add the rolled oats.
- Let them boil over low heat for about 5 minutes.
- Turn off the heat and wait for it to cool.
- Meanwhile, cut the kiwi into slices and arrange it on a plate.
- Cover it with the oat and milk mixture, add the chia seeds.
Note: Remember to soak the chia seeds in warm water before consuming them.
Do you know how to have breakfast? Don't hesitate to try these options! As you can see, they are healthy, low-calorie alternatives that combine ingredients with different nutrients. You will love them!
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