DIET BREAKFAST: LIGHT RECIPES FOR NOT GAINING WEIGHT WITH TASTE! - IN SHAPE

Diet breakfast: examples and light recipes to not gain weight with taste!

Breakfast is the most important meal of the day, even if you are on a diet and your mantra is to lose as much weight as possible. That's right, to lose weight, you don't need to skip breakfast or reduce it to a super dietary micro snack, quite the opposite: guaranteeing your body all the nutrients it needs, eating adequate foods and above all consuming the right calories is an excellent first step. to start the day in the best way and avoid being surprised by unmanageable and deleterious hunger pangs.

First of all, let's clarify immediately what is meant by dietetic breakfast: a type of light breakfast, but nutritious and energetic at the same time, based on low-calorie and easy-to-digest foods, ideal for those who have to follow dietary regimes in the presence of metabolic pathologies , reduce overweight or simply keep yourself light and improve your physical well-being. Very often, a diet breakfast coincides with a good healthy breakfast: the concept is not to eat little, but to eat well, especially during the meal, which is too underestimated, which starts our day.

Here, for example, you will find a list of ideal foods to eat for breakfast, because they are excellent for fighting cholesterol.

The basic rules of a nutritious and dietetic breakfast

A proper breakfast should provide about 20/25% of the total calories (Kcal) consumed throughout the day. But what foods should it be made of? The ideal is that it includes various foods that are able to supply the three macronutrients - carbohydrates, proteins and fats - in proportionate quantities. they are essential for the health of our organism.

Let's say right away that the best choices for a flaky diet breakfast are undoubtedly fresh fruit and whole grains free of refined sugars and rich in fiber and vitamins. Below we will offer you some examples of light breakfast with different variations, from sweet to savory, each of which will guarantee the right amount of micro and macronutrients, taking into account personal tastes and preferences, because we remember that breakfast time must be a pleasure, lived with tranquility and relaxation; now, however, here are some basic rules to always keep in mind.

See also

Small guide with examples of balanced meals

Diet dinner: the 8 rules to follow for a quick, tasty and light dinner

Why is breakfast the most important meal of the day?

-Limit sugar and refined flours to the maximum, always opt for bread, rusks or wholemeal biscuits - wheat or other cereals, such as rye.
-Always choose to accompany your breakfast with fruit, preferably dietary and not too caloric.
Contrary to what one might think, dried fruit plays an essential role in the early morning, as it is rich in fats that are good for the brain. So choose to start your day with a handful of walnuts, almonds, hazelnuts or cashews, to be enjoyed dry or dipped in a jar of yogurt.
- Prefer skimmed or semi-skimmed milk - the latter rich in vitamin D. Also excellent soy milk, much lighter and more digestible.
-A jar of low-fat yogurt or Greek yogurt is ideal for those who want to indulge in a quick and dietary breakfast that is rich in taste. it's done!
- Concentrated fruit juices without sugars or preservatives are the ideal drink in the morning, even better if they consist of freshly squeezed oranges or grapefruits, rich in vitamin C, or in fruit extracts with strong antioxidant power.
-Avoid coffee as much as possible, but if you really can't resist, opt for a small cup at the end of breakfast, with a full stomach.
-Remember to always drink a good glass of water, preferably lukewarm, as soon as you wake up, to rehydrate your body and rid it of toxins. If you like, add a little lemon and ginger, purifying and detoxifying.

Ideas and recipes for a great diet breakfast

Here is a series of examples of dietetic breakfast to start the day in the best way, lightly but without giving up a pinch of taste.

Traditional proposal
-A slice of plain bread (or 2 wholemeal rusks) on which to spread a teaspoon of hazelnut cream (preferably homemade or light version), jam (possibly without sugar) or honey or 3-4 dry biscuits
-A cup of milk or a jar of low-fat yogurt
-Fresh fruit
-A cup of unsweetened coffee or tea

Low-fat yogurt + muesli or oats + fruit
A 125 g jar of plain yogurt, enriched with oat flakes, oil seeds - for example Chia seeds - and pieces of fresh fruit (perfect strawberries, blueberries, berries and pineapple).
Alternatively, you can "season" your yogurt with muesli, a preparation based on cereals and dried fruit, ideal for providing the right amount of carbohydrates, proteins and fats, and close the meal with a fruit of your choice.

Greek yogurt with granola and fresh fruit
A jar of Greek yogurt with granola - a rich blend of oat flakes, honey and dried fruit - to which you add a few small pieces of fresh fruit to taste. A perfect mix of flavors, energetic and super light at the same time.

Porridge
Oats can be a great choice for a diet breakfast. And this Anglo-Saxon recipe consists of oat flakes dissolved in milk and boiled in a saucepan to obtain a creamy mixture, which you can consume hot or slightly cold. Then season everything with a little dried fruit, fresh fruit to taste. , a few drops of dark chocolate or raisins or goji berries. If you need to sweeten it, opt for a veil of honey.

Wholemeal pancakes
Use wholemeal or oat flour and you will get light and delicious pancakes. Season them with fruits of your choice (perfect raspberries, blueberries or a few slices of banana) but also a veil of maple syrup or honey.

Homemade cake or biscuits made strictly with wholemeal flour
A slice of cake or 4 homemade biscuits, with low sugar content and without the use of refined flour, are one of the tastiest recipes to start the day.

Toast with peanut butter and fruit to taste
A slice of wholemeal, rye or 5-grain bread, a veil of peanut butter and a few slices of fruit (ideal kiwi, banana, strawberry and blueberry).

See also: Detox foods: foods for the detox diet

Dietary and healthy breakfast: savory recipes

As for the savory lovers, here are some examples of menus full of taste but poor in terms of calories.

Avocado toast
Avocado is an excellent choice as it is very nutritious and able to satiate us well, making us arrive calm until lunchtime. Spread it in slices or in the form of cream on whole wheat bread and add vegetables of your choice, such as tomatoes or cucumbers. You can also splamare some strictly light cream cheese or a drizzle of extra virgin olive oil.

Low-fat cheese and turkey breast
All on a slice of cereal or plain bread. Choose a lean sliced, just like turkey or bresaola.

Toast + natural tuna
Tuna is also a perfect variant. Serve it with a cream like homemade vegan mayonnaise and add a slice of salad and tomatoes.