What to eat in the morning to lose weight quickly

Choose foods with high protein, high dietary fiber and low glycemic index for breakfast to help lose weight, mainly including boiled eggs, oatmeal, broccoli, sugar free soybean milk, whole wheat bread and other foods.

1. Boiled eggs

Boiled eggs are rich in high-quality protein, which can enhance satiety and delay gastric emptying time. Leucine in protein helps promote fat metabolism, while choline in egg yolk can regulate lipid metabolism. Suggest pairing with vegetables and avoiding high-fat cooking methods such as frying or frying eggs.

2. Oatmeal

The β - glucan of oatmeal can form gel to delay carbohydrate absorption, and the dietary fiber content exceeds 12%. Choose plain oats without additives, brew with hot water or skim milk, and add a small amount of nuts to increase intake of unsaturated fatty acids.

3. broccoli

broccoli contains active substances such as sulforaphane and indole-3-methanol, which can regulate adipocyte differentiation. Each 100g contains only 34 calories, and the vitamin C content is twice that of lemon. Suggest blanching and mixing cold to retain more water-soluble vitamins.

4. Sugar free soybean milk

Sugar free soybean milk soy protein can reduce the activity of triglyceride synthase, and isoflavones can regulate the distribution of estrogen related fat. Each 200ml contains approximately 8 grams of plant protein, and lactose free is suitable for lactose intolerant individuals. Chia seeds can be added to increase omega-3 content.

5. Whole wheat bread

The GI value of whole wheat bread is 28% lower than that of white bread, and the retained wheat bran contains B vitamins and magnesium elements. Choose products with whole wheat flour as the top ingredient on the ingredient list, with a single consumption limit of 1-2 tablets. Pairing with protein foods can further reduce blood sugar fluctuations.

During weight loss, breakfast should be controlled at 300-400 calories, ensuring a protein intake of at least 20 grams. Avoid refined sugars, fried foods, and refined carbohydrates. Low intensity exercise such as brisk walking can be done 30 minutes after meals to promote glycogen consumption. Long term maintenance of balanced breakfast nutrition combined with moderate exercise is more beneficial for body fat management than simply dieting. Pay attention to monitoring the rate of weight change, and it is advisable to lose no more than 1 kilogram per week.