Low-calorie Breakfast to Help You Control your Weight Effectively

Low-calorie breakfast foods that are good for the body

Edamame

The calories in edamame beans would be 188 calories with 155g. You can consume edamame for breakfast. This young soybean has a lot of benefits. One of them is good for dieting. This is because this nut has a fairly low fat content. In addition, edamame beans are also rich in protein and fiber. To consume it, you can make it into boiled beans or eat it with noodles.

Boiled eggs

Calorie content of boiled eggs: 155.1 calories corresponding to 100g. This is a very suitable food because eggs are low in calories and provide a rich source of fat and protein for the body. From this content, especially protein can make you full. In addition, eggs can also prevent you from overeating during the day, helping to control weight effectively.

Interestingly, eggs can also maintain muscle mass during weight loss or a healthy diet. In addition, a study from the expert revealed that eggs can prevent a person’s Alzheimer’s disease. So, boiled eggs can be an option when you are on a diet but want to be healthier.

Cereal with low-fat milk

Calories in cereals and low-fat milk are 300 for 100ml, calories can vary depending on the type of milk you choose.

With this calorie content, cereal and low-fat milk could be on the list of healthy low-calorie breakfast foods. This type of food can make you very full when mixed with low-fat milk. This way, you don’t need to eat another snack anymore. Not only that, these two combinations are very nutritious for your body. However, to make the dish even more delicious, you can sprinkle more raisins.

Banana and cereal bread

Banana calorie content: 88.7 corresponds to 100g of banana

Calorie content of whole grain bread: 264.8 corresponds to 100g

With this relatively low calorie content, you can also choose a banana breakfast when you are on a diet. Bananas are said to help slow the emptying of the stomach, so those who eat bananas will be fuller for longer. In addition, this one fruit can also meet your daily fiber intake, but just eating a banana is enough, to maintain calories.

Then, don’t forget to add a slice of whole-grain bread or what’s commonly known as whole-grain. To make it taste better, you can add margarine or jam to the bread. This type of bread you can easily find online, it is very nutritious and good for health.

Yogurt

Yogurt calorie content: 58.8 corresponds to 100g of yogurt.

Therefore, in addition to low-fat milk, you can also enjoy yogurt instead. However, you must choose yogurt with low-fat milk for a healthy breakfast diet. So, when buying, choose plain yogurt, as it’s sugar-free and the calories are guaranteed not to affect weight.

Not only does this drink help with satiety, but it can also help maintain the health of the digestive tract. That way, bowel movements become smoother and weight is more stable. As for the meal, you can eat yogurt directly. Or for extra flavor, you can add fresh fruit on top. You can also serve it with an apple and peanut butter.

Sweet potatoes for breakfast

Sweet potatoes are low in calories and keep you full for a long time, so they are good for people who want to lose weight

Sweet potato calorie content: 58.8 corresponds to 100g of sweet potato.

With this amount of calories, you can choose a low-calorie breakfast dish, which is sweet potatoes. Besides, this type of food contains high carbohydrate content, so it can provide a lot of energy for the body. In addition, sweet potatoes also provide a lot of fiber to help the digestive system work smoothly, avoiding disorders.

Tofu soup

Another menu that can be consumed is tofu or tofu soup. Because of its calorie content specifically 100g tofu will have about 76 calories. Soy foods contain protein that can balance body fluids with acids and bases. So that the fluid in the body can remain stable. Furthermore, tofu also contains omega 3 which can regulate body fat by increasing cholesterol levels.

Broccoli

Having more vegetables for a healthy diet is perfect for breakfast. Therefore, you can choose broccoli that can meet your nutritional needs. This is because broccoli is one of the low-calorie vegetables, specifically in 91g of cauliflower will have about 31 calories, but in return it is very rich in nutrients and fiber, so it can be satiated in the morning. many hours.

You can make it for breakfast in many different ways. Like boiled, often a lot of people like. However, if you are bored with boiled dishes, this vegetable can also be processed into smoothies to drink.

Salmon

One of the low-calorie and high-protein fish that can be eaten for breakfast is Salmon. Specifically, in 100g of salmon will have 208.2 calories, in addition it has many nutrients, fish oil helps support insulin in the process of transporting glucose from the blood into cells. This will prevent the body from becoming addicted to consuming too much sugar.

You can prepare this fish dish according to your preferences but just boiled will be more delicious. Avoid cooking fish using frying oil, as frying can contribute to the creation of body fat.

Watermelon

Watermelon is one of the low-calorie fruits that is very popular and easy to eat. Specifically, in 200g, there will be 65 calories. Just cut into pieces or cubes to eat and enjoy as a breakfast will help to refresh the spirit.

Cinnamon Toast

The total calories of this dish are 92 calories, when you know how to prepare it in the following way:

Ingredients to prepare: 5g butter: 36 calories, extra virgin olive oil: 1 calorie, 1 slice of Nimble wholemeal bread (22g): 50 calories, 1/4 – 1/2 teaspoon stevia: 5 calories , pinch of cinnamon

You can do it this way: Heat butter in a non-stick pan with 2 drops of olive oil. Place bread in pan and fry for 2 minutes until lightly browned, turn over and cook for 2 more minutes. Transfer to a plate, sprinkle with Truvia and add a dash of cinnamon. Cut into shapes to serve for breakfast.

Egg white and black pepper

Egg whites are a great source of protein and will keep you fuller for longer. Beat egg whites in a cup or small bowl. Heat olive oil in a pan and add eggs. Use a wooden spoon or spatula to fold the eggs in the pan until the eggs are cooked. Finally, you can add salt and pepper to taste.

The total calories of this dish is 101 calories. Specifically: 3 egg whites: 51 calories, 1 tablespoon olive oil: 40 calories, salt and pepper to season 10 calories.

Grapefruit, satsuma and pomegranate

Low-calorie fruits are very good for breakfast

Total calories is 75 with ingredients including: 1 grapefruit: 42 calories, 1 satsuma: 23 calories, 15g pomegranate seeds: 10 calories. This calorie content is enough to provide you with energy for a full day of work, while still supporting good weight loss.

Method: Using a serrated knife, peel the grapefruit, remove the peel and pulp. Hold over a bowl to collect the juice, cut the sides of the membrane to remove chunks and place in the bowl. Next, peel the satsuma fruit and separate the parts. Finally, mix this mixture with pomegranate seeds and enjoy.

Tips for weight loss breakfast to achieve optimal results

According to experts, not all breakfasts are the same, eating the wrong breakfast can completely ruin all your weight loss efforts. Therefore, you need to know the following notes to be able to eat breakfast effectively to lose weight.

Breakfast as early as possible

You should eat breakfast as soon as you wake up to lose weight more effectively

Many studies have proven the ability of breakfast to improve metabolism. So, try to eat breakfast within 30-60 minutes of waking up to burn the most body fat. If you are too hungry but your body has not eaten breakfast, you will have low blood sugar because your body is hungry after a long sleep, losing productivity and starting a new working day is very tiring.

In case you don’t like breakfast, try pairing drinks like coffee, low-fat frozen yogurt with cinnamon, or a glass of almond milk. These drinks are high in calories but low in fat and calories to ensure full energy for you to function throughout the day.

Drink more water

Drinking 2 liters of water a day can burn about 95 calories in the body. In addition, drinking a glass of white water 30 minutes before breakfast can also reduce hunger, so you can feel full faster with smaller portions. In addition, you need to pay attention to the following things to be able to lose weight in the most effective way.

Change your lifestyle
Maintain a regular exercise schedule
Avoid greasy foods, all canned foods, carbonated drinks and alcohol
Healthy breakfast, lunch and dinner
Make sure you go to bed early and get enough sleep