35 breakfast combos for those who want to lose weight –

Are you one of the people who skip breakfast thinking about saving calories and think you’re doing a great deal? Or, do you live in such a rush and end up leaving home with an empty stomach? Maybe your case is different: when you wake up, your appetite just doesn’t show up? Well, the time has come to review your habits, as having breakfast helps you lose weight more easily.

That’s right. Rejecting the first meal of the day can even increase the risk of getting fat! Specialists agree that it is essential not only to ensure that you stay fit on a day-to-day basis, but also to eliminate extra pounds.

Eating early gives energy

Research proves that starting the day on an empty stomach forces the body to save fuel. Result: caloric expenditure drops and it becomes more difficult to eliminate fat. Already the habit of drinking coffee accelerates the metabolism, that is, the body starts to burn more energy. Lively? Know that morning cereal has proven to be one of the greatest allies in the mission to reduce measures.

A study carried out with 4,000 Americans showed that those who adhered to the food burned about 10% more calories than those who chose other ingredients for breakfast. Rich in fiber, cereals take longer to digest, keeping your metabolism running.

In addition, those who eat when waking up tend to make better nutritional choices throughout the day, as it avoids hunger spikes. Those who fast end up exaggerating at other meals and snacking more during the day. It’s just that a healthy meal in the morning balances the organism, limiting our compulsion to foods rich in sugar and fat.

Breakfast helps to lose weight

If you’re still not convinced that it’s worth surrendering to a glass of milk, fruit or a bowl of cereal early in the morning, know that a study carried out by the University of Colorado and Pittsburg (USA) and published in the medical journal Journal of Obesity Research has shown that breakfast is one of the main habits incorporated by fat people who have made peace with the scale. About 80% of patients who lost at least 13 kilos and kept the weight under control for more than a year adhered to the morning meal every single day.

To help her adopt this healthy habit, we prepared, with the help of nutritionist Cynthia Antonaccio, from São Paulo (SP), a morning menu with 35 suggestions. Divided into P, M and G, they can be chosen according to your lifestyle and the size of your hunger. Thus, it will be much easier to tame your appetite and dribble temptations.

For the day to be born happy

We prepare three types of breakfast, of different sizes. There are suggestions for all tastes, ranging from 230 to 550 calories. But stay tuned: if you prefer to eat a lot early in the morning, take it easy on another meal, especially dinner.

P: for those who don’t feel hungry in the morning or want to lose a few pounds. Average of 230 calories per meal.

M: great for those who already have the habit of eating in the morning or working out early. Average of 400 calories per meal.

G: tailored for those who work out before lunch. Average of 550 calories per meal.

breakfast options

SIZE S

Option 1

1 cup (250 ml) green juice 1 piece (30 g) fresh coconut

Option 2

1 glass (250 ml) of semi-skimmed milk mixed with 1/2 apple (or 1 fruit pulp), 1 tbsp. (soup) of oats and cinnamon

Option 3

1 slice of plain cake (orange, cornmeal, chocolate — without frosting) 1 cup. (tea) of coffee with a little semi-skimmed milk

Option 4

– (Sam Stowell/Getty Images)

Option 5

2 wholemeal toast 1 Polenguinho Light (or 4 tablespoons of light cottage cheese) 1 cup. light cappuccino (tea)

Option 6

1/2 papaya with 2 col. (soup) of granola without (or little) sugar

Option 7

1 natural skimmed yogurt 1 sliced ​​banana with 1 col. (soup) honey

Option 8

1 glass of orange juice beaten with acerola 1/2 warm cheese (1 slice of wholemeal bread with 1 slice of Minas cheese)

Option 9

1 light yogurt 1 nut bar (without glucose syrup) 1 apple

Option 10

1 glass (250 ml) of tea (mate, hibiscus, apple) 1 small honey bread

Option 11

1 banana cooked with cinnamon and 1 col. (tea) honey 1 Yakult

Option 12

Papaya cream (1/2 papaya blended with 1/2 orange juice)
1 small cheese bread with 1 slice of white cheese (or 1 tablespoon of cottage cheese)

Option 13

1 large glass (300 ml) of skimmed milk mixed with 1 tbsp. (soup) of light chocolate milk and 1/2 banana

Option 14

1 small tapioca with 1 scrambled egg and 1 col. (tea) of chia 1 cup of tea (mate, mint, hibiscus with orange and ginger)

Option 15

1 cup. (tea) wholegrain breakfast cereal without (or little) sugar with 1 glass (250 ml) of chilled semi-skimmed milk

SIZE M

Option 1

1 glass of semi-skimmed milk mixed with 1/2 apple, 1/4 papaya, 1/2 banana and 1 tbsp. (soup) of oatmeal 2 wholemeal toast 4 col. (soup) of cottage cheese and 1 drizzle of extra virgin olive oil

Option 2

1 cup. (tea) breakfast cereal with 1 chopped banana, 1 glass of cold semi-skimmed milk and 1/2 chopped papaya

Option 3

1 glass (250 ml) of semi-skimmed milk mixed with strawberry (or strawberry puree) 4 gluten-free toast 2 tbsp. (soup) of light cottage cheese 1 col. (soup) diet jelly

Option 4

1 bowl of fruit salad 1 pot of semi-skimmed yogurt with 2 col. (soup) rolled oats

Option 5

1 glass (250 ml) of tangerine juice beaten with ginger 1 French bread (without the core) with 1 thick slice of Minas cheese and 1 scrambled (or boiled) egg

Option 6

1 cup (250 ml) of chocolate (skimmed milk with light chocolate) 1 slice of plain cake 1 cup of chopped watermelon

Option 7

1 semi-skimmed natural yogurt mixed with 1/2 measure of whey protein 1 sliced ​​banana with 1 col. (dessert) of honey and 2 col. (soup) rolled oats

Option 8

2 slices of wholemeal bread with light cheese, 2 slices of tomato and oregano 1 slice of melon 1 cup. (tea) coffee with semi-skimmed milk

Option 9

2 wholemeal toast with diet jelly 1 small bowl of oatmeal porridge (1 glass of semi-skimmed milk with 2 tablespoons of oatmeal and prunes) 1 kiwi

Option 10

1 cup (250 ml) vegetable milk smoothie beaten with 1 slice of papaya, 1/2 banana and 1/2 apple 1 cheese bread with 1 slice of Minas cheese

L SIZE

Option 1

1 glass (250 ml) of green juice 1 French bread with 1 slice of Minas cheese, 4 slices of turkey breast, 2 slices of tomato and oregano 1 cup. (tea) coffee with skimmed milk 1 slice of melon

Option 2

1 glass (250 ml) semi-skimmed milk with 2 col. (soup) chocolate milk with extra cocoa and without sugar 1 wholemeal banana muffin 1 bowl of fruit salad

Option 3

1 cup. (tea) light cappuccino 1 cheese bread 1 bowl of oatmeal porridge (1 glass of vegetable milk with 2 tablespoons of oatmeal and dried apricot)

Option 4

1 cup. (tea) of whole grain breakfast cereal without sugar with 1 chopped banana, 1 glass (250 ml) of semi-skimmed milk and 1 col. Raisin (soup) 1 slice of wholemeal bread with light cream cheese 1 slice of papaya

Option 5

4 salted wholemeal cookies 4 col. (soup) of cottage cheese 1 col. (soup) of diet jelly 1 glass (250 ml) of light apple juice 1 glass of semi-skimmed natural yogurt with 1 sliced ​​banana

Option 6

1 natural skimmed yogurt with 1 col. (soup) of granola unsweetened and chopped fruit (mango, kiwi, banana, papaya, watermelon) 1 slice of wholemeal bread with 1 slice of grilled Minas cheese 1 glass of diet iced tea

Option 7

1 cup. (tea) of coffee with semi-skimmed milk (or vegetable milk) 2 slices of wholemeal bread 1 scrambled egg with 1 slice of Minas cheese 1 glass (200 ml) of strawberry juice with acerola 1 slice of melon

Option 8

1 glass (200 ml) of semi-skimmed milk (or vegetable milk) mixed with 1 banana and 1 tbsp. (soup) of oatmeal 2 wholemeal toast 2 slices of semi-cured cheese 1 bowl of fruit salad

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Option 9

1 small bowl of oatmeal porridge with 1 chopped banana and cinnamon 1 glass (200 ml) of watermelon juice with ginger 2 wholemeal toast 4 tbsp. (soup) hummus (chickpea paste)

Option 10