Eating breakfast is important to control your appetite throughout the day. It’s also a great way to replenish your energy for work or school! But if you feel hungry right away at 10 or 11 o’clock, it’s often due to a breakfast that’s too light or not at all. This is a situation that is well known by those who are on a diet or who are very picky about their diet. They prefer to opt for a light first meal, in order to limit the calories ingested during the day. In this case, the best solution is to opt for a breakfast that is both dietetic and consistent. To help you, Clic Bien-être unveils today 5 ideas for a breakfast that will avoid this feeling of hunger, without damaging your figure!
Drinking zero-calorie tea or coffee for breakfast has a very beneficial effect on the body.
The drink helps to rehydrate the body, because the body has lost some of its water during the night. You can also choose herbal tea, squeezed lemon juice or low-fat cocoa – 60 calories per cup. There is also skimmed milk, which should not exceed 10 cl or 35 calories, as well as soy milk drink with a dose of 40 calories. This is the equivalent of a 10 cl cup.
Of course, you avoid putting sugar in it! But hydration is already a first step to limit the feeling of hunger.
2. Cereals and their derivatives
Because of gluten intolerance, some cereals are put on the sidelines. Yet they are an excellent source of complex carbohydrates. These are recommended by nutritionists for a balanced diet.
Why are these carbohydrates so important? Quite simply because you need energy and they remain the body’s best fuel. The only condition is to choose slow sugars that will be absorbed at a slow rate by the body. They thus constitute an interesting energy reserve for the whole day.
Among the dietary selection, you can choose between 20 g of cereal bread (50 calories), bran toast (35 calories) or 40 g of oat flakes (140 calories). The latter contain fibre and protein, which are excellent for our bodies and known for their satiating properties. You will also find low-fat cereals that will help you avoid guilt.
3. Le beurre enrichi d’oméga 3
Contrairement aux idées reçues, toutes les matières grasses ne sont pas mauvaises pour la santé. Il existe un grand nombre de produits contenant de l’oméga 3, des graisses indispensables à notre organisme.
They are essential fatty acids that help your body eliminate bad cholesterol. So you can opt for this type of butter, without feeling guilty, and spread it on your cereal bread or bran toast.
4. Fresh fruits and vegetables
You must have heard a thousand times that eating fresh fruits and vegetables is good for your health. You’ve also read it here many times, simply because it’s true!
Breakfast is an opportunity to fill up on the vitamins and minerals contained in these types of foods. In addition, you have plenty of choice with seasonal fruits and vegetables. In this way, you can vary your breakfasts, while respecting the number of calories allowed.
All you have to do is prepare a fruit salad (85 calories for 150g) or a fresh fruit compote (100 calories for 150g). A glass of vegetable juice (tomato, carrot, celery) provides only 40 calories. On the fruit side, a glass of orange or grapefruit juice contains 65 calories. Eat as is, the fruit is very low in calories (75 calories).
The advantage is that it satisfies you and that at worst, you can always take an apple or a banana to the office to eat it in case you get hungry around 11am.
5. Dairy products
As part of a diet, protein foods help to calm the appetite and maintain muscle mass. This is why dairy products should be associated with a balanced diet. For example, you can consume a 0% yoghurt that provides 50 calories per jar.
You can opt for 0% cottage cheese that has only 75 calories per 150 g. It goes very well with bread and rusks for a complete and dietetic breakfast. You also have the possibility to choose a soy milk dessert with a very low calorie intake with 50 calories per jar.
Diets are often restrictive and the composition of menus can very quickly become a real headache. This is why it is recommended to treat yourself from time to time while making sure that your breakfast is really dietetic. It should not be forgotten that breakfast is the basis of your energy intake for the whole day. Fortunately, you can choose from several types of foods rich in protein, vitamins, minerals, slow sugars or omega 3. All of these nutrients help you resist snacking between meals. And if that really seems insurmountable to you, you can always take a snack with you, diet food, of course, for your morning snack.