Many people who want to lose weight refuse breakfast. But this is a fundamentally wrong approach, leading not to weight loss, but to its set. To lose unwanted pounds, you need to choose a balanced and healthy diet. A competent breakfast should ideally consist of four food groups: Dairy and sour-milk products. Meat and its substitutes. Vegetables and fruits. Cereals. This nutrition scheme is suitable for people who are losing weight, and for those who keep the parameters, build up mass. Meals eaten in the morning should consist of complex carbohydrates, protein, fiber and fat in small quantities. Their caloric content as a percentage should be about 25% of the daily diet. How can you satisfy hunger in the morning to provide the body with everything it needs? Morning Diet Options No matter how little time you have, a full breakfast must be in your daily diet. The most useful type of breakfast is porridge. However, not all types of cereals are suitable for a morning meal. If the goal is to reduce weight, it is necessary to exclude semolina, rice porridge (from white rice) from the diet. They saturate for a short time. It is best to give preference to oatmeal, buckwheat or other cereals cooked from raw cereals. Salads – in the morning, diet dishes from non-starchy vegetables, fruits, and herbs are suitable. They can add low-fat cheese, nuts, sprouted cereals, legumes. Vegetable oils, lemon juice, natural yogurt are recommended as dressings. Smoothies and cocktails. This is an option for people who cannot eat solid foods after waking up. In fact, smoothies are fortified mixtures consisting of fruits or vegetables, nuts, berries, cereals, etc. They are very easy to prepare, and the calorie content of cocktails is often low. Dairy products containing protein. In order for milk or cottage cheese, yogurt to become the basis of a balanced meal in the morning, they must be combined with cereals, vegetables or fruits. For example, you can add cottage cheese or grated cheese to oatmeal, and choose fruit or vegetable juice as a drink. Recipes for healthy morning meals Kefir-apple smoothie: Green apple should be chopped in a blender or grated. Add applesauce to 500 gr. low-fat kefir. Mix with 1/3 tsp. cinnamon and 2 tsp. flax seeds. Everything carefully mix in a blender. From this amount of products, two full servings are obtained. Chicken Soufflé: Cut the chicken breast into pieces. Warm up 0.5 cups of milk, mix with the yolk from one egg, herbs and seasonings to taste. Add milk mixture to chicken. Beat the remaining egg white and carefully fold it into the chicken fillet and milk mixture. Put the container with the soufflé in a preheated oven and bake at 180 degrees for about half an hour. Oatmeal pancakes Pour 2 tbsp. l. wheat bran and the same amount of finely ground oatmeal with a small amount of boiling water. Beat 2 chicken eggs and add them to the mass of oatmeal and bran, mix thoroughly. If necessary, pour in a little more water to make the dough like pancakes. Bake in a non-stick pan. Serve with yogurt, berries, honey or other toppings.