Fat loss breakfast can be paired with formula
Image source: Luo Jun nutritionist self-made
Egg flower soup, egg change, tea egg, salted duck egg, brine egg with high salt content, high blood pressure and cardiovascular disease patients should avoid as much as possible.
Refer to the "Guidelines for the Prevention of Cardiometabolic Diseases in China" issued by the Chinese Preventive Medicine Association in February 2020: Healthy adults (without lipid problems) recommend ingesting 3 to 6 eggs per week.
On the basis of the universal formula, you can also add 25 grams of nuts, and the variety can be diverse! Eat a good breakfast, lose fat more efficiently, and have more energy throughout the day!
Chew slowly and swallow, don't eat too fast!
Fat Loss Breakfast Black List
Breakfast staples with the words "crisp" and "crisp" are recommended to stay away, they may be sugar and oil mixtures, gain weight first, such as shortbread, thin crisp and so on.
Grain paste, porridge, because of the processing method and cooking method, will make food digestion and absorption faster, and eventually affect blood sugar fluctuations, affect fat loss.
Sesame paste is a pit! (Sesame is an oil crop, which means you get up early and drink it as oil, and if you buy it with sugar, it's easier to grow meat.)
Fat loss breakfast quality carb recommended
The recommended staple foods above are all of very high quality, but if you can do 2 to 3 or more kinds of food and make a mixed grain dry rice, it will be even better.
Notice that I am talking about mixed grains and dry rice, not mixed grain porridge, and even less multigrain paste!
According to the 2016 Edition of the Dietary Guidelines for Chinese Residents, 250-400 g of cereals and potatoes are eaten daily, of which 50-150 g are whole grains and miscellaneous legumes, and 50-100 g are potatoes.
Recommendation: Ensure 2 fists of high-quality carb intake throughout the day during fat loss, which can prevent adverse physiological reactions such as hypoglycemia, insomnia, and hair loss caused by insufficient carb intake.
Fat-reducing breakfast dairy products recommended
There are many types and brands of dairy products, how to choose! Just remember one principle, choose pure milk, affordable, and never go wrong.
According to the 2016 edition of the Dietary Guidelines for Chinese Residents, a variety of dairy products are eaten daily, equivalent to 300 g of liquid milk. For example, breakfast: 200 to 250 ml, add yogurt after lunch (100 to 125 ml).
Friends who don't want to drink milk can replace it with 50 g of meat to ensure protein intake and increase satiety, such as eating a chicken leg in the morning.
Fat loss breakfast dietary fiber is recommended
According to the "Dietary Guidelines for Chinese Residents 2016" vegetables are guaranteed to be 300 to 500 g per day, of which dark vegetables account for 1/2, of course, if you want to be more nutritious, the types of vegetables have to be eaten instead, and it is recommended to eat at least 5 kinds of vegetables throughout the day.
Also note that potatoes and yams are not vegetables and are staple foods! So don't choose a combination of staple foods + staple foods, for example: rice + shredded potatoes.