Breakfast plays an important role in weight loss and fitness improvement. When you add to this meal a lot of protein, fiber and limited fat, it will help achieve a desirable weight state. So what are the healthy low-calorie breakfast foods and what are the benefits?
Low-calorie breakfast foods that are good for the body
The list of “clean” foods contains many nutrients to help you eat comfortably and still stay in shape. Eating breakfast will help you lose weight, keep your body supple and mentally sharper. So are there any low-calorie breakfast dishes that are familiar to Vietnamese people? Please, let’s explore this right now.
When consuming soybeans for breakfast, your body will be provided with a fairly low amount of fat, which is rich in protein and fiber. In particular, young soybeans also have a lot of good benefits for the diet. You can completely make tofu dishes that are very good for health.
In particular, tofu made from soybeans has a healthy source of nutrients, helping to lose weight, keep fit and prevent cardiovascular diseases. For every 100g tofu will contain about 76 kcal. The dish is the first choice for those who are planning to lose weight or change their diet to reduce fat, increase fiber, vitamins and minerals.
Boiled chicken eggs
With 100g of boiled chicken eggs has a calorie content of about 155.1 kcal. This is a food with a rich source of fat and protein. In particular, the amount of protein in boiled eggs can make you full. In addition, eggs also prevent you from overeating during the day and control weight effectively.
Besides, eggs also maintain the development and regeneration of muscle bundles during weight loss and exercise. In addition, according to a study from experts, eggs also have the effect of preventing Alzheimer’s disease, memory loss, and improving brain function. Hard-boiled eggs will be the “golden” choice of a healthy diet.
Cereal with low-fat milk
On average, the calories in whole grains and low-fat milk are about 300 kcal. However, this number can still vary depending on the type of milk you choose. For people who lose weight, they often choose low-fat milk and high-fiber cereals such as oats, high-fiber nuts, etc.
Gluten-free whole grains when combined with fruit: strawberries, raspberries make for a light breakfast. This cereal with fruit will provide fiber to prevent hunger, ensure fullness for a long time and completely good for health.
Accordingly, you do not need to eat another snack, but instead this food can make you very full when mixed with low-fat milk. To make the dish even more delicious, you can add raisins which are very nutritious for your body. With this calorie content, cereal and low-fat milk can be included in the list of extremely healthy low-calorie breakfast foods.
Banana and cereal bread
When these two dishes are combined, the calorie content is quite low. In particular, the calorie content with 100g of bananas corresponds to 88.7 kcal. The calorie content of whole grain bread is 264.8 kcal. Moreover, bananas also have the effect of slowing down the digestive process of the stomach, meeting enough fiber daily to maintain a suitable calorie intake. Then, when you add a slice of whole grain bread, margarine or jam, it adds energy and makes the dish taste better than bread.
Yogurt and Oats
Besides low-fat milk, yogurt can also be added to your breakfast. With 100g of yogurt will provide about 58.8 kcal. The low calorie content in sugar-free or low-sugar yogurt will ensure that it does not affect weight and stabilize gastrointestinal health.
Oats have become familiar with many people’s weight loss menu. The combination of yogurt and oats can create a calorie-reducing dish for the belly. When eating yogurt, you can combine flavors from fresh fruits such as apples, peanut butter will contain a lot of vitamins, fiber, protein and minerals necessary for a healthier body.
Boiled sweet potato
Sweet potatoes are high in nutrients and low in calories. You can choose sweet potatoes for low-calorie, long-lasting breakfasts and effective weight loss. Besides, this food also contains a lot of fiber, vitamins and minerals to keep cravings and control portion sizes during the day very effectively.
Broccoli is very suitable for breakfast because this vegetable can provide a rich source of nutrients and fiber. The calorie content in broccoli is also low at around 31 kcal for 90g of broccoli. Therefore, you can use it in the morning to add more fiber to the body.
On average, in 100g of salmon will contain about 208.2 kcal. In particular, the dose of protein and Omega-3 fats in salmon helps keep you full of energy throughout the morning. In addition, salmon also has a lot of nutrients, fish oil will support insulin in glucose metabolism, reducing sugar absorption into the body.
Chicken breast belongs to the list of dishes that can provide protein suitable for those who are exercising. The perfect combination of nutrients energizes for hours. Just make sure you avoid fatty meats and increase lean meat, don’t overlook the best chicken breast proteins for weight loss.
Avocados are on the list of weight loss or “low carbs” menus. The combination of the fat in the avocado and the protein in the egg creates a dish that is low in calories and high in nutrients. Weight loss and quality breakfast dishes are also very easy to make.
It’s no secret that drinking water can purify the body every morning. But there are other fun ways to turn this habit into a great weight loss tip. In which detox drinks have some added fruits such as grapefruit, lemon and cucumber that have detoxifying properties, have good benefits and achieve the amount of nutrients that support weight loss every day.
Enjoying watermelon as a breakfast will give you more mental clarity. This fruit is one of the low-calorie fruits, so it is very popular and easy to eat. For every 200g, there will be 60 kcal, so it can contribute to effective weight loss.
Green tea belongs to one of the fat burning foods. According to many studies, green tea has the ability to metabolize, speed up metabolism and enhance the burning of calories absorbed into the body. Alternatively, to enjoy green tea in the morning, try adding a squeeze of lemon, a little honey, or brewing it with ginger or mint to give your green tea a delicious taste.
Kiwi is packed with vitamins C, K and Potassium which provide great nutrients. Besides, kiwi is also a rich source of fiber that has been shown to promote weight loss, limit calories and be effective in reducing fat around the waist and upper body.
Several studies have found that a morning cup of coffee aids weight loss by boosting metabolism and burning fat. Due to its caffeine content, coffee can help with long-term weight control. However, you just need to make sure not to overdo it with sugar or cream and milk and you won’t gain too much weight.
Grapefruit is a great fruit to complement the most complete breakfast. The water and fiber content in grapefruit is beneficial for people who are on a diet and lose weight. However, if you are taking any medications, consult your doctor before adding grapefruit to your breakfast.
On average, 1 apple contains 52 kcal, which is rich in fiber, which will melt belly fat. Every morning, you only need 1 apple and 1 jar of unsweetened yogurt for an easy-to-digest breakfast and provide an extremely healthy amount of vitamins and minerals.
Benefits of low-calorie breakfast foods
Most people often skip breakfast and do not consider it an important meal. However, experts say that breakfast can make the body increase metabolism, burn calories and maintain a better mental state throughout the day.
In addition, every time you add foods that are high in fiber, vitamins and minerals, you will feel full for a long time, limit hunger and maintain a healthy body. Accordingly, for breakfast, you should follow the necessary nutrition to bring many health benefits as follows:
- Increase body resistance.
- Improve performance at work and study.
- Improve mobility every day.
- Reduce the bad cholesterol level inside the body.
- Provides the energy needed to get the job done.
- Control appetite, increase satiety.
- Stabilize blood sugar.
Who is suitable for low-calorie breakfast food?
High-calorie foods may not be good for people who may gain weight easily or are looking to lose body fat. So, which subjects are suitable to consume low-calorie foods?
Children, adolescents and adults
Because breakfast has the effect of improving concentration, increasing attention for children and adolescents, breakfasts low in calories but rich in protein and fiber play a very important role in the development of height and growth. weight. You need to be careful when giving your child breakfast because if you eat too many calories, your body will have excess energy, reducing concentration in work and study.
In addition, the elderly often have poor digestion, so it is necessary to limit greasy foods, foods high in sugar and add frugal, low-calorie dishes to improve taste as well as bring a sense of deliciousness. mouth, better for the health of the elderly.
People who want to lose weight
A healthy diet doesn’t mean eating “hard” but must be built on science. Accordingly, if you want to be able to eat without breaking your body, you need to choose foods that provide low calories to fill your stomach and keep you full for a long time. Certain foods that are high in water and fiber are often nutrient-dense foods that are especially good for health.
When you are in the process of training, you should maintain a diet to limit your calorie intake. For breakfast, you should add from 350-400 kcal. In the meal, you also need to combine foods rich in protein and fiber to help maintain a better weight.
Eating low-calorie foods does not equate to weight loss, if you consume more calories than you burn. The simple rule of weight loss is to always take in fewer calories than you consume. Many people are still able to maintain their ideal weight, despite eating a lot of high-calorie foods, because they reduce their calorie intake.
Unlike traditional breakfast foods that contain a lot of carbohydrates. Low -calorie breakfast foods have a positive impact on your weight loss goals. Foods that are high in protein, fiber, and low in calories can improve digestion, build muscle, and reduce calorie intake.