What to eat for breakfast to lose weight quickly and without harm to your health: products and the best recipes with photos

Foods and drinks for sore throat

For acute sore throat, it is best to consume soft foods and soothing drinks. These foods and drinks include:

Ice cream
. Fruit sorbets, popsicles, and even simple ice cubes can soothe your throat.
Pomegranate juice
. Research has shown that pomegranate juice can prevent infection and reduce inflammation.
Bananas
: A mild and medicinal fruit that is pleasant to eat for a sore throat.
Chicken soup
. Researchers have found that chicken soup has anti-inflammatory and airway clearing properties, which can reduce sore throat symptoms.
Turmeric
. Add to tea or milk. This spice has antiseptic and anti-inflammatory properties.
Honey
_ A tasty and soothing product, effective in fighting infection and healing wounds.
Ginger
. This versatile spice prevents nausea and has anti-inflammatory properties that can reduce swelling and pain.
Smoothie and yogurt
. Help people get essential nutrients while soothing their throats.
Well-cooked vegetables
: Carrots, cabbage, potatoes and other vegetables can be beneficial for people with acute sore throats.
Eggs
are a source of protein. Omelette is usually soft enough for a sore throat.

Why is it better not to eat porridge in the morning, and what should an ideal breakfast be like, nutritionists said

Porridge, muesli, smoothies, freshly squeezed juices...we are used to thinking that these are the ones that are healthy for breakfast. But no, on the contrary, they are harmful. For example, porridge and muesli increase blood sugar; doctors call them a “carbohydrate bomb,” after which a feeling of hunger appears long before lunch. Nutritionists told us what a “correct” breakfast should be and even shared recipes.

Not all cereals are equally healthy

We are used to choosing porridge for breakfast based on taste preferences; oatmeal, millet, barley and semolina remain favorites. Do not forget that these cereals are not suitable for those suffering from celiac disease (a hereditary disease - Ed.) and those who are sensitive to gluten.

“Particularly fanatical health practitioners prepare oatmeal in water without salt and sugar, but with the addition of, for example, honey and dried fruits, naively believing that this is what constitutes a super healthy breakfast. But from a biochemical point of view, it’s more of a carbohydrate bomb, which quickly raises blood glucose levels and provides short-term saturation, says nutritionist Alena Li. — As a rule, after an hour or an hour and a half, the feeling of hunger arises again, and your hands reach out for another snack. If a person is at work in the office at this moment, then tea and coffee with cookies, chocolates and rolls are used, and these are again fast carbohydrates. And so on in a circle. We give ourselves “insulin rollercoasters,” which in the long run leads to sad consequences in the form of various diseases.

If you don’t want to give up porridge for breakfast, nutritionists advise sticking with buckwheat or millet. You can also prepare healthy porridge from not the most popular, but very nutritious grains - quinoa or amaranth.

Cereals are great as side dishes for main courses; they can also be added to soups, cutlets and baked goods. “Doctor Peter” wrote about what vitamins various cereals are rich in, which of them will help cope with stress, and which is better absorbed in case of problems with the gastrointestinal tract.

Corn muesli and flakes are all sugar.

In most cases, the benefits of muesli and breakfast cereals are nothing more than a smart marketing ploy. They contain a large amount of sugars, sweeteners, flavor enhancers, flavorings and other harmful additives. In addition, many manufacturers make muesli from oatmeal, that is, the “healthy” effect is the same as from oatmeal.

Cereals and muesli can be classified as fast carbohydrates - the feeling of hunger will return an hour and a half after eating, and the blood sugar level will rise. If you can't resist this dish, sometimes you can make homemade granola without adding extra sugar, and season the dish with coconut yogurt and berries.

Croissants are sources of trans fats

Another popular breakfast is freshly baked croissants. But they, like cakes, rolls and pies, will not bring any benefit at breakfast. Croissants are made from wheat flour and sugar, they contain a lot of trans fats: because of them, saturation quickly disappears, the benefits for the body are zero, but the extra pounds will not take long to appear. It is better to exclude croissants from the menu altogether, they are harmful fast carbohydrates.

What else are trans fats dangerous for? A diet high in trans fats increases blood cholesterol levels and the risk of developing cardiovascular disease. There is a hypothesis that trans fats can increase inflammatory processes and damage the inner layers of vascular cells (endothelium). By replacing trans fats with unsaturated fatty acids, the risk of cardiovascular disease is reduced.

You can gain weight with freshly squeezed juices

You can really gain weight with freshly squeezed juices, says nutritionist Alena Li: “This is a real fructose blow to the body. If we can eat only one apple at a time as a whole fruit, then a glass of juice will take 3-4 pieces, and this is a record amount of fructose, and also devoid of fiber. The breakdown of fructose occurs only in the liver. It can process a small amount of fructose per day, and the excess turns into fat. So it’s quite possible to gain weight on orange juice.”

The same effect occurs from smoothies. If you like to have breakfast with a mixture from a blender, then it is better to take a banana or avocado as a base, adding greens or berries to them.

It is better to exclude all sweets, including juices, from breakfast. Only fruits and berries are suitable for a “sweet taste”.

- A large amount of simple carbohydrates in the morning will lead to the launch of a “sugar swing”. In this case, the sugar will either jump up or fall down. Ultimately, this will lead to the fact that you will eat bites all day and experience cravings for sweets and fatty foods, adds nutritionist, eating behavior correction specialist and fitness instructor Anastasia Buzunova.

What should be the right breakfast?

A healthy breakfast should be protein-fat, with sufficient fiber content. Protein is the main building material of the body, the basis of DNA, cells and tissues, as well as enzymes and hormones. Nutritionists advise including protein products not only in breakfast, but also in every meal, since our body does not know how to “store” it, it constantly needs replenishment. High-protein foods that are ideal for breakfast are eggs, fish, seafood, cottage cheese, cheese, liver pate, quinoa and buckwheat (among all cereals they contain the most protein).

“You shouldn’t be afraid of fats either.” Over the past 30 years, it has been believed that saturated fat raises cholesterol, so low-fat foods have become fashionable. But new research largely refutes this. First of all, you need to remember that fats play the role of a source of energy in the body and make up 80% of its reserves. In addition, fats are responsible for the absorption of fat-soluble vitamins, in particular vitamin D, which is deficient in most people. As a source of fat for breakfast, we choose fatty fish (herring, mackerel, salmon), cod liver, coconut products, ghee and butter, avocado and nuts, says Alena Lee.

It is recommended to add fiber to proteins and fats - it is found in vegetables, fruits, berries and herbs. A protein-fat breakfast with added fiber will not only help you stay full until lunch and not eat too much, but also have a positive effect on the state of the gastrointestinal tract and stabilize the psycho-emotional background. First of all, this is very important for children - their concentration increases, they become calmer.

Recipes for proper and healthy breakfasts

The simplest example of a healthy person's breakfast: an omelet with vegetables, a salad of leafy greens with oil dressing and lightly salted fish. Another option: quinoa porridge with coconut milk, berries and mint. You can even eat hummus with vegetables for breakfast, and this will be the right decision in terms of food choice. Nutritionist and specialist in nutrition correction Anastasia Buzova shared recipes for delicious and healthy breakfasts that you are unlikely to have prepared before.

Shakshuka

This is a dish of eggs fried in tomato sauce with the addition of hot peppers, onions and seasonings. Ingredients; two heads of onions, red or green pepper, a couple of tomatoes and eggs, a little cheese, salt, seasonings and, if desired, coconut milk.

— Cut the onion (as you wish), put it in a frying pan greased with coconut or ghee and simmer for a couple of minutes. Cut the pepper and add it to the onion. Then we cut the tomatoes and also add them to the frying pan. Close the lid and simmer for two to three minutes. When the vegetables become soft, add a spoonful of coconut milk (but you can do without it), add salt and seasonings, and break the eggs. Add grated cheese and close the lid. When the egg turns white and the yolk has hardened, you can remove it.

If you want something more traditional, you can prepare an omelette, adding a little cheese, 9% cottage cheese and herbs for taste and benefit. Popular hot sandwiches will also be useful if you replace the sausage with turkey and the white loaf with yeast-free bread. The filling is classic: tomato, herbs, cheese and sour cream if desired.

Scandinavian breakfast

An unusual and very healthy breakfast - baked avocado with a couple of eggs, salt and pepper. It will take about 20 minutes to prepare this dish.

— While the oven is heating up to 200 degrees, cut the fruit into halves, remove the pit and a little pulp to make room for the egg. Break an egg into the resulting wells, add salt and pepper and place in the oven for 15–18 minutes. The white should be baked, and the yolk should remain liquid, it’s tastier,” says Anastasia Buzunova.

Oatmeal pancakes

The basis of this dish is oatmeal without sugar (30-40 grams) and 1 egg: mix them and fry. The filling may vary. Turkey, chicken, cottage cheese, tomatoes, avocado, and fresh herbs are perfect. Do you want something sweeter? Then bananas, cinnamon, coconut and berries are great options.

What foods and drinks should you avoid if you have a sore throat?

Crispy and hard foods
such as crackers, dry toast, nuts or raw vegetables can worsen a sore throat.
Citrus fruits and juices
. Orange and citrus fruits and juices tend to be sour, so they can irritate the delicate lining of your throat.
Pickled foods
- marinades and pickles can increase inflammation in the throat.
Tomato juice and sauces
. The acidic nature of tomatoes can worsen the condition of people with sore throat.
Irritating spices
. Chili peppers, hot sauces, and nutmeg can affect inflammation.
Alcohol.
Drinks and mouthwashes that contain alcohol can cause a burning sensation in your throat.
Tobacco
. People who suffer from sore throat should even avoid second-hand smoke.

A number of remedies can help relieve the symptoms of a sore throat. These include:

Drinking more fluids
will help prevent a dry throat.
Gargling
with warm salt water will reduce inflammation.
Avoid very hot foods and drinks
, which can cause additional irritation to the throat.
Pain medications
—ibuprofen, acetaminophen, and naproxen—relieve symptoms. Because of the risk of developing Reye's syndrome, children under 18 years of age should not take aspirin.
Keep the air humid
– dry air makes a sore throat worse.

Fried eggs

Compared to a regular egg, the chemical composition of scrambled eggs is somewhat different, because they are fried in oil. Research shows that cholesterol that comes with excess fat, especially saturated fat (not everyone cooks scrambled eggs in vegetable oil, some prefer butter, bacon, cracklings, etc.), has an adverse effect. You should not eat such scrambled eggs more than once or twice a week, otherwise the risk of developing atherosclerosis and cardiovascular diseases increases.

Article on the topic Proper breakfast. What can't you eat on an empty stomach?

The healthiest scrambled eggs are fried with tomatoes and herbs. Tomatoes contain carotenoids, which have antioxidant effects, and greens contain microelements and fiber. This combination prevents cholesterol from oxidizing anymore and reduces its harmful effects.

Signs that a sore throat is caused by a virus

Cough;
Runny nose;
Voice change;
Redness of the eyes.
A sore throat can also be caused by allergies and reactions to environmental pollutants such as smoke.
When a sore throat is caused by bacteria, medical treatment is required. Some cases of sore throat are caused by streptococcus bacteria.
Strep throat can lead to scarlet fever, infections of the tonsils and nose, rheumatic fever, or kidney disease (glomerulonephritis).

Why do you need to have breakfast?

Breakfast is very important, especially for those who decide to lose weight. What should you eat and drink in the morning on an empty stomach to lose weight? There is no secret fat-burning ingredient. But healthy habits can speed up our metabolism and improve our health. What are the reasons not to skip this meal:

Acceleration of metabolic processes - during sleep, no food enters the stomach for a long time, and long breaks slow down our body, and then it “does not want” to say goodbye to deposits.
A morning meal can fix everything by setting the body at the right pace.
Reducing the feeling of hunger throughout the next day - a nutritious breakfast will eliminate the risk of overeating during lunch and dinner.
Energy - feel a surge of strength, act more actively, concentrate on current tasks.
Ability to focus on important tasks.
A consistently good mood depends not only on the fact that you have eaten, but also on filling your plate. If it is dominated by fast carbohydrates (sugar-containing foods, baked goods), then the likelihood of outbreaks of irritation or dissatisfaction increases.

What you can and should eat in the morning is carbohydrate foods, for example, porridge, unleavened wholemeal bread. Also, the morning menu can be supplemented with fruits, berries, vegetables, dried fruits, nuts, meat and dairy dishes are appropriate - the list is quite wide. The main task is to give the body energy and set it up for active work.

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Industrial confectionery products with excess refined sugar will interfere with this result. They provoke the release of insulin, which is the reason for the constant desire to snack. In such a situation, the hand itself reaches for harmful products all day long.

Several delicious recipes for breakfast or what to eat to lose weight

Easy, time-consuming breakfast recipes are varied. It’s easy to alternate them from day to day, and you won’t get bored with the food. Topping the list of breakfasts for weight loss is porridge. Oatmeal with kefir can be prepared in the evening - a glass of cereal/flakes is filled with 500 ml of a low-fat drink, and in the morning fillers are added to the finished dish to taste. Simply cook buckwheat - add two parts of water or milk to one part of the cereal, bring the mixture to a boil and simmer over low heat under a lid until cooked (the liquid has evaporated). Delicious millet porridge with pumpkin is cooked by mixing half a kilo of chopped vegetable with 3 glasses of milk, and after 15 minutes a glass of millet is added. The cereal is cooked until thick and, after being ready, infused under the lid for half an hour.

Recipes for other healthy and quick breakfasts:

scrambled eggs or scrambled eggs (a quarter cup of milk per egg): these are complemented with cherry tomatoes, chopped green onions, boiled chicken breast, zucchini, bell peppers, spinach or tofu. It is advisable to stew the vegetables so that there is no excess liquid in the dish;
fruit salad with nuts from apples, pears, peaches, apricots, pomegranate, pineapple (if desired, dressed with natural yogurt);
smoothies made from strawberries, apples, kefir up to 2.5% with the addition of oatmeal, flax seeds or chia;
a whole grain sandwich or lavash roll with hard cheese, vegetables, green salad, chicken or turkey, natural yogurt, egg and cucumber, vegetable omelet, cottage cheese with avocado, and so on.

A delicious, energy-rich breakfast without skipping is the path to weight loss and a beautiful, healthy body. With it you will feel great and your mood will be high.

What is advisable to do before breakfast

What is healthy and what you should eat in the morning is a very important question, but we also need to talk about what you should drink. Fluid replenishment is an important process, so we solve several problems:

setting up the gastrointestinal tract for proper functioning;
speed up metabolism;
we thin the blood.

The last point is especially important if you have a morning workout planned - you need to take care of your heart function. A glass of water will prevent the risks of unnecessary stress on this organ. It is recommended to have breakfast after completing exercise or jogging. To get enough energy for physical activity, it is better to drink water with honey in the morning on an empty stomach, and have a hearty meal after exercise.

Evening products

Everything fatty from the daily menu should have already been eaten by this time or postponed until tomorrow. Ideal dishes for dinner are baked or boiled fish, poultry, fresh or stewed vegetables, and dairy products. If it is still far from bedtime, dinner can be divided into two parts, the lighter of which is supposed to be eaten no later than two hours before bedtime. Portions should be moderate. Large evening meals should be a very rare exception, if you cannot do without them at all.

In your evening meal, you should try to include foods high in magnesium and calcium (cabbage, cereals, herbs, etc.). This will help you relax better at bedtime and ensure stable recovery of brain function. Also, for the quality regulation of sleep, the presence of the amino acid tryptophan in food is important. Turkey meat, figs, pistachios, cheese, mushrooms, and liver are very useful in this regard.

Some product groups require a separate discussion, since their benefits almost entirely depend on the time they are included in the menu.

What to drink after waking up

On the Internet you can find a lot of advice on what drinks to start the day with. But not all of these recommendations need to be followed; some of them can cause harm. It is necessary to warn that the tradition of drinking coffee, unfortunately, does not bring any benefits. The same should be said about fruit juices, especially industrially produced ones - they have no fiber and a lot of sugar, which means low nutritional value and high energy content. Fresh juices contain a lot of organic acids, so their presence in the diet should be treated with caution.

Nutritionist's comment:

Is it possible to drink olive/linseed oil on an empty stomach? This question is heard quite often, this is due to the widespread opinion about the benefits of consuming these products in this way. Indeed, they contain important components - unsaturated fatty acids, fat-soluble vitamins, which are involved in numerous biochemical processes. But they are added to porridge or vegetables, only in this case is it useful. Consuming oil on an empty stomach provokes a strong release of bile, which can cause the development or exacerbation of gastrointestinal diseases.

Is it possible to drink water with lemon on an empty stomach, yogurt, juice, coffee and which is better, what fruits to eat - these questions are important, the answers to them may be unexpected, because they depend on the state of your body. The best way to prepare the perfect breakfast is to consult with a specialist who will listen to you attentively. Some tips:

It is not advisable to drink lemon juice, even in low concentration, in the morning if you have kidney problems or gastritis - this is due to the high acidity of the product;
for the same reason, you should not lean on citrus fruits;
the best start to the day would be a glass of clean, warm water;
It is recommended to replace coffee with green or herbal tea;
yogurt on an empty stomach will not be beneficial, since the bacteria it contains will die in the aggressive environment of the stomach.

What should breakfast be like?

This meal is rightly considered the main one. Performance, emotional state, and determination to resist tasty temptations depend on it. You can determine for yourself what you need and eat better in the morning, focusing on your daily calorie intake and BJU balance.

It is important to remember that the calorie content of each meal should decrease as the evening approaches. That is, you should get the most nutrients at the beginning of the day.

Nutritionist's comment:

The optimal energy value of breakfast is 300-400 kcal. It should contain proteins, lipids, fiber, and complex carbohydrates, which take a long time to be processed by the body and provide a lot of energy. If you have no appetite in the morning, it is recommended to consult a doctor, since after a long break between meals it is physiological for us to feel hungry.

Eating in the morning does not cause appetite for several reasons:

Habit not formed

If you regularly eat at the same time, soon gastric juice will begin to secrete at this point, and you will feel natural hunger. Therefore, if you don’t feel like eating, just try to start doing it on a certain schedule - the situation will change.

Wrong mode

If you usually go to bed late and wake up after 10 o'clock, then in the morning hours the enzymes are inactive. Try changing things up by getting up earlier, this will allow you to enjoy your morning meal.

Gastrointestinal diseases

Lack of appetite in the morning, especially accompanied by nausea, is a common sign of problems with the digestive system. If you never feel like eating at the beginning of the day, this is a reason to consult a doctor.

Table of vitamin content in foods

Maintaining certain proportions in the ratio of various elements

Of course, there is far more than one doctrine of rational nutrition that is advised to adhere to. Probably the most important thing is to carefully select a system specifically for yourself, observe and analyze which products cause what reaction, and in general you should adhere to the simplest principles of a healthy diet.

Basics of rational nutrition

A person needs many elements for health and optimal functioning; he gets some of them from food, and he can synthesize some of them himself. But this is additional work and stress on the organs, so we will assume that variety in nutrition is a necessary component of a balanced diet.

Availability of vitamins. .. well, no one has ever disputed this! The main thing is that they are in their natural state, and not chemically synthesized... The following two tables indicate vitamins, in which products they are contained and what they are used for.

When do you eat rice during the day?

Rice is not only a satisfying food, but also an excellent cleanser. Ancient eastern healers claimed that it thickens vital juices. On the one hand, this is beneficial, on the other hand, it leads to difficulties with bowel movements. To avoid constipation, rice should not be consumed in the evening, when digestion slows down. In addition, it is recommended to combine it with vegetables, seafood, fruits, and green tea. It is preferable to include rice in the lunch menu, opting for unbleached long grains.

Breakfast options

If you find it difficult to figure out what and how much you can eat in the morning on an empty stomach, what to combine it with, eggs or chicken breast, or don’t know whether eating an apple is enough, then we will offer you several successful balanced combinations:

Oatmeal with fresh berries or dried fruits, cocoa with milk and cereal cookies.
An omelette with pieces of white poultry meat, a salad of cabbage, tomatoes and celery stalks, green tea, a handful of dried apricots.
Freshly squeezed juice, sandwich made from whole grain bread and ricotta and avocado spread, muesli with yogurt and nuts.
Smoothie with kiwi, banana, lemon juice and mint, boiled egg, coffee and a slice of dark chocolate.
Buckwheat porridge with stewed turkey, cottage cheese with honey, drink to taste.
Rice with baked vegetables and a piece of cheese, fresh juice from your favorite fruits.
Bread with salmon, fresh cucumbers and herbs.
A salad of bananas, apples and other fruits with yogurt dressing, you can add seeds (flax, sesame) and nuts for satiety.
Breakfast during heavy workloads

Nutritionist's comment:

You should not allow long breaks between meals; it is recommended to eat at least 5 times a day. Despite the opinion that athletes have a special need for proteins, fats and carbohydrates should never be neglected. It is from these nutrients that the body draws energy. Before training (no later than an hour), you can eat a little, and the main meal is taken after the sports activity. Therefore, in the diet of athletes, as a rule, there are 2 breakfasts.

We remind you that you can eat in the morning on an empty stomach (after drinking water) - yogurt, juice, green or herbal tea. Fruits, which contain many antioxidants and macroelements, are of great importance; such products help to recover faster and maintain the correct water balance in the body. This list includes banana, citrus fruits, blueberries, kiwi, pineapple. In addition, eggs, fish from the salmon family, and nuts are appropriate in the diet - they give strength, allow you to increase muscle mass, have a beneficial effect on endurance, which means your workouts are more productive, and their results bring more joy and satisfaction.