Breakfast is the most important meal. It supplies us with energy for the whole day, dulling the feeling of hunger throughout the day and helping to lose weight. But how big our breakfast should be and what should it consist of? How many calories to eat for breakfast, so as not only to satisfy hunger, but also to lose weight?
How many calories to eat for breakfast
A healthy and full breakfast should be about 25% of the total amount of food that we eat during the day. If you translate into energy, it will be about 500 calories.
How useful is breakfast
For someone 500 calories for breakfast may sound scary, but this amount is confirmed by scientific research back in 2008. As a result of the experiment, scientists at the University of Virginia proved that a full breakfast leads to weight loss. They managed to achieve this by conducting an 8-month study in which 2 groups of people who wanted to lose weight participated. Respondents of the first group, who ate about 300 calories for breakfast, on average got rid of 4.5% of the weight, while the participants in the second group, absorbing slightly more than 600 calories in the morning, lost an average of 21% of their weight.
What breakfast should be
In addition to the total number of calories, it is also very important to take into account the quality component of the food that you consume. The optimal breakfast is the following ratio of nutrients:
Complex carbohydrates - 1-2 servings
Vegetables or fruit - 1 portion
Protein - 1 portion
Fat - 1 serving
This amount of food will not be easy for everyone, especially if you are not accustomed to breakfast. To gradually accustom yourself to a dense breakfast, just divide it into several parts, eating one part at home, and the second, for example, at work as a snack. The only thing you should watch for is that your breakfast does not flow into several stages during lunch, but ends 2-3 hours before the second full meal.
Have breakfast and lose weight!