Is it faster to lose weight by replacing egg pancakes and ice cream with "Continental breakfast"? Nutritionist reveals that "this combination" has only 200 calories per meal
Is it faster to lose weight by replacing Taiwanese breakfast with “Continental breakfast”? Nutritionist reveals the “5 major combinations” of starch + protein
If you want to eat a lighter breakfast on holiday morning, how should you eat to avoid excessive calories? Nutritionist Zhang Yuxi said that if you have a habit of eating breakfast, you might as well change the starch-rich “Taiwanese breakfast” to a “Continental breakfast”, which will not only help weight loss but also promote good health. It is recommended that starch and protein be the main part of the diet. The following European breakfast combinations can be used as a reference for those who want to lose weight:
Whole wheat bread + vegetable omelet eggs: 350 calories
Greek yogurt + almonds, blueberries: 400 calories
French toast + poached eggs: 300 calories
French bread with cheese: 200 calories
Oatmeal breakfast bar + boiled eggs: 200 calories
For drinks, the following low-calorie drinks can be paired (1 cup 200ml):
English breakfast tea: 0 calories
Espresso: 0 calories
Flower and fruit tea: 0 calories
Vegetable juice: 97 calories
Sugar-free Earl Gray Milk Tea: 98 calories
Nutritionist Zhang Yuxi also reminds that a cup of warm water in the morning can help detoxify and awaken body functions. If you are sensitive to caffeine, you should also pay attention to the intake. For black coffee, it should not exceed 3 cups a day, otherwise it may affect sleep. In addition, if you are currently implementing calorie restriction, you should pay more attention to the portions of lunch and dinner after breakfast, otherwise your daily calorie intake may exceed the standard.
Which breakfasts are “big landmines” for weight-exploding people? Experts urge to avoid “processed meat”
As for what breakfast items can be said to be the “big mines” that make you gain weight? The University of Sydney in Australia analyzed the health data of 9,341 subjects and showed that a “high-protein” breakfast pattern may help prevent overeating and obesity. Adding too many highly processed foods to breakfast is related to adverse health factors such as cardiovascular disease, cancer, and diabetes.
The study pointed out that only about 18.4% of the subjects’ breakfast diet came from protein, and other components such as carbohydrates, fats, fibers, and alcohol were 43.5%, 30.9%, 2.2%, and 4.3% respectively, indicating that their dietary content The nutrition of food is extremely imbalanced, most of which come from starch and fat.
Why do Americans generally prefer processed foods for breakfast? The research team believes that it may be related to the deliciousness of processed food, cheap price, marketing strategy, convenience of purchase, and close cooperation with enterprises. They also pointed out that processed foods may reduce the body’s need for protein, which is the theoretical basis of the “protein leverage hypothesis” (PLH).
Study author David Raubenheimer said that metabolizing protein requires more calories. Those who lose weight can use eggs, seafood, chicken and dairy products with plant-based proteins such as beans, soy milk, chia seeds or flax seeds to replace ham, bacon, eggs and soybeans. Processed foods such as pie crust, hot dogs, milk tea, jam, etc. have certain benefits in promoting overall health and helping weight loss.
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