2023-04-26 05:00:08
Slimming is achieved through caloric deficit: you need to eat less calories than you spend. Although this equation seems simple, other factors are needed to achieve the dreamed energy equation.
In addition to the amount of food that is put on the plate, it is necessary to pay attention to the quality. Very sweet or very salty foods can negatively interfere with the intended energy balance, since they do not promote satiety – on the contrary, they induce you to eat more.
Another important measure is to ensure adequate hydration for the proper functioning of the body. Nutritionist Thayanne Neiva, from the Tivoli clinic, in Brasília, highlights 5 habits to include in breakfast that help with weight loss:
1. Drink water before
Hydration is one of the pillars of weight loss, and the habit of drinking water before breakfast is considered an excellent way to wake up the body. “Replacing the night fasting water will help with intestinal function”, says Thayanne. The ideal amount of water to drink before the first meal is between 400 and 600 ml of water.
2. Ditch the sugary ones
Sugar has a high caloric content concentrated in a very small amount and has no fiber. Consuming it first thing in the morning impacts blood sugar circulation and insulin release, which can lead to rebound hypoglycemia. Hypoglycemia results in weakness and hunger.
“Swap sugar for complex carbohydrates, such as fruit, which will gradually release glucose into the bloodstream. This provides more satiety and prevents blood sugar spikes”, explains the nutritionist.
3. Avoid foods with a lot of salt
“Although salt does not convert directly into fat in the body, as it has no calories, the high salt content interferes with the perception of taste for fats, disguising the taste of the ingredient. And fat has a high concentration of calories”, explains Thayanne.
4. Set a time to eat
Having regular meal times every day is important for the circadian cycle and, consequently, for the production of hormones that are linked to weight loss. Two of them are leptin, which signals satiety, and insulin, which signals the entry of glucose into cells.
5. Add More Protein
Thaynne recommends sticking with lower-fat proteins like eggs, shredded chicken, and tuna. “They are foods that, in addition to helping with satiety, prevent the loss of lean body mass. Slimming is the loss of fat and the maintenance or gain of muscle mass, ”she points out.
Get news from metropolises on your Telegram and stay on top of everything! Just access the channel: https://t.me/metropolesurgente.
1682488411
#breakfast #habits #lose #weight
