Stop the blah: concretely, when you are on a diet, what should you eat in the morning to lose weight? We take stock.
I am on a diet: what should I eat in the morning to lose weight?
When you want to lose weight, the ideal breakfast is first of all filling. The goal: start the day with a full stomach to avoid pre-lunch snacking (which is devastating for the figure!).
“For people who want to lose weight, I recommend a protein-based breakfast, recommends Raphaël Gruman, dietitian-nutritionist. Because these large molecules are digested more slowly, you will not want to snack before bedtime. Also, protein helps maintain muscle mass, which, in the long run, helps increase your basal metabolic rate – the number of calories burned while at rest. therefore to weight loss! ”
The ideal breakfast to lose weight, according to Raphaël Gruman, consists of 2 eggs (“in the form you want”) + 1 slice of chicken (“no need to take light”) + 1 piece of cheese (“rather hard because it is to be consumed without bread “) + 1 hot drink without sugar.
Some slimming breakfast ideas:
Two soft-boiled eggs 1- roll of turkey ham one piece of Emmental cheese 1- coffee,
Two fried eggs 1- a slice of chicken breast 1- a piece of Comté 1- green tea,
Two eggs in omelet 1- nice pinch of Gruyere 1 – a portion of chicken 1- infusion,
Two soft-boiled eggs 1- chicken chiffonade 1- a piece of morbier 1- a bowl of hot milk.
“For the detox side, I advise you to start your breakfast with a glass of lemon juice on an empty stomach … but not everyone likes it!” Adds the specialist.
I don’t want to gain weight: what light breakfast for me?
You don’t particularly want to lose weight but still want to stay in shape? This time, the dietitian-nutritionist recommends a protein breakfast. A pleasure version!
“For a balanced breakfast but not specifically focused on” weight loss, “we will add a portion of carbohydrates to the detriment of a part of the protein, explains Raphaël Gruman. We obtain a satisfying and anti-snacking breakfast (thanks to protein) and greedy and anti-frustration (thanks to carbohydrates). ”
The ideal breakfast to keep the figure according to Raphaël Gruman consists of 2 slices of bread (whole or with cereals, about 50 grams) + 1 portion of protein (30 to 40 grams or one egg or one piece of cheese or one slice of ham) + 1 portion of fruit (150 grams) + 1 hot drink without sugar.
Some light breakfast ideas:
2 slices of bread with cereals + 1 boiled egg + 2 clementines + 1 coffee,
Two toasts of wholemeal bread + 1 cream cheese to spread + 1 pear in strips + 1 green tea,
Two cereal rolls + 1 roll of A piece of chicken meat + 1 peach compote without added sugar + 1 infusion,
Two slices of wholemeal bread + 1 scrambled egg + 1 bunch of grapes + 1 cup of tea.
“You can start your breakfast with a glass of lemon juice on an empty stomach for the detox effect,” adds the specialist. Why not!
Slimming breakfast: 5 traps to avoid.
Do not recommend white bread, white bread, and brioche bread, which are both too sweet (they promote fat storage) and too low in fiber (therefore soft in satiety), “explains Raphaël Gruman.
What about the (traditional) toast of buttered bread? “From a nutritional point of view, it is interesting … but it does not” hold “in the long term, says the specialist. If you want to avoid snacking before lunch, better to go on a protein basis. ”
Watch out for ” false friends”!=I want fruit in the morning, opt for fresh fruit instead! ”
titian-nutritionist does not recommend Hyper-trends on Instagram, protein powders: “they are difficult to dose, often expensive and do not provide the same benefits as” natural “proteins: I prefer to recommend a slice of ham, a piece of cheese, an egg, a yogurt … It’s healthier. ”
One last tip? “Once a week, you can treat yourself to a ‘pleasure’ breakfast with bread, jam, honey, cereals … Being on a diet should not become synonymous with punishment.” Message received!