And in order to get rid of excess weight and to maintain good health, you need a full breakfast - even if in the morning you have no appetite, no time. According to a study by the American Association of cardiovascular disease, a daily breakfast can reduce the risk of obesity in the thirty-five to fifty percent. When skipping even one meal metabolism slows down, resulting in decreases in the blood sugar level (which is believed to leads to insulin resistance, one of the first signs of diabetes). Violation of metabolism makes it impossible to effectively burn calories - and key to maintaining a healthy weight and fight obesity is to burn calories.

In addition, skipping breakfast causes a person to eat more during the subsequent days - therefore the rejection of the breakfast not only slows the metabolism, but also causes more intense hunger, forcing eat junk food.

How to eat breakfast?

Ideally, breakfast should be within an hour of waking up before decrease blood sugar levels. In addition, before breakfast can do exercise, but intense exercise on an empty stomach is not worth it - needs at least a small snack, easily digestible foods - such as fruit or yogurt. But after the training needed a full breakfast.

Oatmeal with blueberries

Ingredients:

• A half cup of oatmeal
• A quarter cup of fresh or frozen blueberries
• 30 grams of grated almonds
• Cinnamon, honey, low-fat milk

Prepare the usual oatmeal, grate the almonds and add to the porridge with blueberries. For poslascheniya taste you can add a tablespoon of honey, and for flavor - a pinch of cinnamon. This breakfast is not only rich in fiber, antioxidants, proteins, and whole grains, but also very rich - he will no longer feel hunger Psychology and physiology of hunger - the two sides of the same coin .

Burrito

Ingredients:

• Tortilla (pshechnichnaya soft tortilla)
• A half cup of raw egg whites
• A cup of chopped spinach
• Three sliced ​​cherry tomatoes
• 30 grams of low-fat mozzarella cheese
• Salsa to taste

In a heated pan pour half a cup of egg whites, add the spinach and tomatoes and stir. Warm scones in the microwave Microwave - irreplaceable assistant modern housewife   or oven. On a hot cake put a little cheese to melt it, and then add the egg-vegetable mixture and some sauce.

Pita stuffed

Ingredients:

• One small pit of whole grains
• One tablespoon of natural peanut butter
• Half a tablespoon of honey
• Half a banana, cut into small slices

Pita stuffed - the most easy and quick to prepare breakfast: very tasty and also nutritious, it offers the necessary for a healthy start to the day a set of proteins, healthy fats, whole grains.

Pancakes

Ingredients:

• A third of a cup of cottage cheese with low fat
• A half cup of egg whites
• A half cup of oatmeal
• A quarter cup of blueberries or any fresh fruit
• Pinch of cinnamon
• A pinch of vanilla
• One packet of sweetener
• The taste - one tablespoon of maple syrup without sugar

Combine all ingredients in a blender, add the blueberries or sliced ​​fresh fruit. Preheat a frying pan and pour it on the resulting mixture, then fry on both sides. By the pancakes can add a little maple syrup or honey, they can have both heat and cold, as a small snack. This breakfast is rich in protein and healthy carbohydrates.

Yogurt parfait

Ingredients:

• One cup of plain yogurt
• A half cup of fresh fruit of your choice (eg bananas)
• A little chopped nuts (eg, almonds)
• Pinch of cinnamon
• Honey or sugar substitute

Mix the yogurt with honey The benefits of honey: tasty recovery , Pour half of the resulting mixture into a small bowl, add half the sliced ​​banana, a little grated nuts and a pinch of cinnamon. This dessert - great for breakfast and snacks between meals.

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