Lose Weight By Changing Only Breakfast And Dinner

To lose weight it is essential that we start with a nutritious and complete breakfast, so that our metabolism starts up from the first hour. It should satisfy us, but not overfill us.

Did you know that the key to losing weight effectively and healthily, without rebound effects or big sacrifices, is at breakfast and dinner?

They are two fundamental foods to regulate the body’s metabolism, which is responsible for burning energy, and improving the functioning of the liver, which is the organ that facilitates the digestion of fats. Discover in this article how to change some habits at breakfast and dinner and lose weight gradually and naturally.

Losing weight but not starving

Many people want to lose weight and try to follow different diets, cut out some foods, or cut calories. This is a stress and a sacrifice that, in addition to worsening their mood, in many cases does not even help them lose weight. In others, as soon as they stop these habits they get even more fat.

We have to find guidelines to improve our diet that help us lose weight without giving up feeling satisfied after a meal, without having to count calories and without having to spend too much time thinking about food.

Why the breakfast?

Breakfast can be important because it ends the fast that we have done during the night and activates the metabolism to start burning calories from first thing in the morning.

Skipping breakfast can be a good idea if we want to lose weight, since in this way the daily calorie intake is reduced and positive changes in metabolism occur, according to a study published in Clinical Nutrition ESPEN.

If we are one of those who get up without any hunger, we must know that the appetite can also be educated. We can start with small amounts or doing a little stretching or gentle movements. It is also important to know that when we follow the advice for dinners, we may wake up hungrier.

In any case, it is vital, in the case of opting for breakfast, to propose healthy options.

What a breakfast?

Breakfast has to be nutritious and energetic, high in all kinds of nutrients that make us feel vital, satiated but light and in a good mood. The typical breakfast of coffee with milk (and sugar) and a paste is just the opposite of what the body needs.

Here we make some very healthy breakfast proposals that, believe it or not, will help you lose weight. Don’t limit amounts too much, but don’t end up too full either. Find that point where you are already satisfied and could get up and move effortlessly.

• Homemade fruit smoothies, to which we can add vegetable drink, spinach, nuts, etc.
• Oatmeal cooked with vegetable milk, cinnamon, apple and walnuts.
• Whole wheat toast (preferably spelled, rye, kamut, etc.) with avocado, fresh goat cheese, ghee , unsweetened jam, turkey sausage, tahini, etc.
• Muesli with fresh fruit and nuts and seeds.

Keep in mind that oatmeal is one of the best cereals that we have at our disposal. Its soluble fiber content has been shown to have a positive effect on the microbiota, increasing its functionality.

Why dinner?

The second important meal of the day to control when losing weight is dinner, since they are foods that, in all probability, will provide us with energy that we will no longer use and the body will store.

In addition, the liver regenerates itself during the early hours of the morning, so it is important to have digested dinner beforehand. For this reason, we will choose dinners that are satisfying but digestive, prioritizing a portion of lean protein always.

With this type of dinner, we will also sleep better and wake up with a good appearance, a feeling of lightness and an appetite for the breakfasts that we have proposed.

What am I going to have for dinner?

We propose the following dinners to vary each day of the week. We will have to choose a vegetable ration and a protein ration.

Vegetable ration

• Vegetable creams with a little oatmeal.
• Tomato, arugula, watercress, carrot, pickle, pepper salads.
• Gazpacho or vegetable juice.
• Wok sautéed with broccoli, mushrooms, corn, pepper, onion, etc. We can combine it with protein.
• Guacamole or avocado (also counts as vegetable protein).
• Soups and broths.

Keep in mind that the contribution of vegetables is essential at this time. A high intake of fruits and vegetables is associated with a lower risk of death from all causes, especially in middle-aged people.

Protein ration

• Grilled or baked poultry.
• Grilled or baked fish.
• Scrambled eggs with mushrooms (they are rich in protein).
• Omelette or hard-boiled egg.
• Cold legume salads: the most digestive are peas and lentils.
• Hummus (chickpea cream with sesame).
• Fresh cheese, preferably goat cheese.
• Nuts.

Improve breakfasts and dinners

Do you already know what foods are good to add to your dinners and breakfasts? Do not hesitate to try some of the options that we have shared if you lack ideas or if you are looking for inspiration to complement a food that you especially fancy.

Eating in a balanced way and trying to maintain a healthy lifestyle will improve the health and functioning of the body, in addition to reducing fat mass. So, go ahead and improve your breakfasts and dinners from now on.