Check out 6 breakfast habits that help you lose belly fat

Breakfast is one of the most important meals of the day. The morning menu should be well planned; otherwise, it can get in the way of weight loss.

In general, the first meal corresponds to a percentage between 20% and 25% of the total caloric value of the daily diet. To lose weight and, consequently, lose your belly and achieve a slimmer waist, breakfast should have a good supply of protein and fiber-rich carbohydrates.

Nutritionist Bruno Rua suggests that breakfast become a pleasurable ritual to be incorporated into the routine. “Many people skip breakfast for lack of time. The meal should be easy to prepare, in addition to providing satiety. With these characteristics, there will be good chances that it will become a good eating habit”, he explains.


6 habits that should be incorporated into breakfast:

Nutritionist Bruno Rua teaches what to eat at the first meal of the day, if your goal is to lose weight:

1. Include fruits: fruits, especially those rich in fiber, help to control blood glucose, and also collaborate to regulate the intestinal system;

2. Choose whole grain breads and complex carbohydrates: Whole grains, because they have a greater amount of fiber, facilitate intestinal transit and allow greater satiety. Another advantage is that the release of blood sugar is slower;

3. Include oatmeal: also rich in fiber, oats contribute to weight control and healthy weight loss, as it promotes satiety and improves intestinal transit;

4. Increase your protein intake: Proteins are the most important nutrients to eliminate fat and gain lean mass. Eggs, low-fat cheeses, milk, yogurts and protein supplements are good breakfast options;

5. Cut down on sugar: removing sugar from coffee or replacing chocolate with cocoa powder is a strategy to moderate calorie intake and achieve a caloric deficit;

6. Vary the preparation method: try to prepare food in a different way than usual, reducing the amount of fat used. Instead of frying, give preference to cooking or baking.

The nutritionist reinforces that tEvery meal in a diet needs to be calculated according to the energy needs and preferences of each individual. To achieve the intended goals, it is important to look for a professional in the area and follow the guidelines.

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