What to eat for breakfast if we want to lose extra pounds?

Did you know that the first meal of the day can be an important factor in weight loss? Two nutritionists, Stephanie Clarke and Willow Jarosh, shared the perfect 'equation' for a delicious and satisfying breakfast that helps with weight loss. If we follow their instructions, we will soon be able to see results.

What to eat for breakfast if we want to lose extra pounds:

Calories

Eat between 300 and 400 calories. If you are trying to lose weight, then stick to 300 to 350 calories, and if you are trying to maintain it, consume 350 to 400 calories.

Carbohydrates

Around 45 to 55 percent of your breakfast should consist of carbohydrates. Skip sugar and overly processed foods or those with white flour and choose whole grains, fruits and vegetables.

Proteins

About 15 to 20 percent of breakfast should be protein. Sufficient protein is important to keep you satisfied throughout the morning. Studies show that at least 20 grams of protein for breakfast can help with weight loss. Eggs, dairy products, soy milk, protein powder, nuts and seeds are excellent sources of protein.

Fats

Between 30 and 35 percent of the calories consumed at breakfast should be filled with fat. Instead of saturated fats such as salami and cheese, eat unsaturated fats such as olive oil, avocados, nuts and seeds and their butters.

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Breakfast should be balanced and you should not skip it.

Fibers

Try to eat 25 percent of your recommended daily intake of fiber. It's around 6 grams, but it's fine if I ever exceed that (as long as it doesn't upset our digestive system). Strawberries, pears, apples, vegetables, nuts, seeds and whole grains will help us reach our goal.

Sugar

If you follow this equation, then you shouldn't worry too much about your sugar intake, especially if you eat a combination of foods like fruit, whole grains, and dairy. If you still can't resist, eat 36 grams or less, but if it's added sugar, try to eat less than six grams—that's about one and a half teaspoons of any sweetener (white sugar, brown sugar, maple syrup, agave syrup, or honey).

When to have breakfast?

Ideally, you should eat breakfast 30 to 60 minutes after you wake up. If you don't like to eat in the morning, then divide your meal into two parts: eat something light first, and eat the second part of breakfast an hour and a half later. You can do this even if you like to exercise in the morning. In this case, eat something with carbohydrates first and something with protein after the workout.