The right machine for making it necessary is to comply with all the requirements listed here.
Grading. If your goal is to just keep it up, then the first meal should be about 300-400 calories. If you want to lose weight, then less is - about 300-350 kkal.
Angles. Morning is the ideal time to allow oneself to be ugledov - in daily life, and even more so, it is not worth it to misuse them. But let it be better to comprehend the cornerstones: whole grain, water, fruits. The angle of the charcoal for the ground is about 45–55% of the total volume.
Sequins. They are responsible for the feeling of satiety throughout the day, and also contribute to a decrease in weight. Norma - approximately 15–20% of the total volume. Eggs, nuts, various baby products are perfect.
Fat. It should be about 30% of the total mass. But they should be correct - not bacon or tart with whipped cream, a, skazhem, an olive oil, car, nuts, and so on.
Receiver. Without getting there, you need to eat about 25 grams. Contains in the same fractions and proteins, with whole grains and nuts.
Cahap. Absolutely it is very difficult to refuse sugar, it is practically impossible. And so skadkoezhkam and even more so. Norday in the day - no more than 36 grams, including the fact that you are consuming along with the ready-made products. In tea, suppress a maximum of one teaspoon, which is about six grams. If you have replaced a white sahap on a root, honey, a maple sirop or syr agava - the norm of consumption is still there.
Breakfast time. The best time for breakfast is an hour and a half after waking up. If in the morning you play sports, then divide the breakfast into two parts. First, eat something light, and after training you have something more satisfying.
Oatmeal boiled in water with honey and fruit
Recipe: in boiling water (200 ml) pour oatmeal, better than the largest. When the porridge boils, stir it and cook for about 10 minutes. Sugar or salt. You can use honey instead of sugar, but you need to add it to an exceptionally warm or cold product, otherwise the honey will lose its healing qualities.
Egg Based Breakfast
Omelette (or scrambled eggs) of 2−3 eggs. Beat eggs with milk and a small amount of flour (1 dessert spoon). Beat the best mixer. Heat the pan, grease and pour the egg mixture. Grill on one side for no more than 10 minutes. Boiled egg.
Cottage cheese with sour cream or dried fruit
Take 150 grams of cottage cheese, add sour cream or honey. You can also replace the dressing with a handful of raisins or 3-4 pieces of chopped dried apricots.
Sandwich with fresh vegetables and boiled chicken fillet
Boil one chicken fillet in water (cook for 15 minutes after the water boils), then remove from the water and cool. Cut into thin slices. Take the bran bread, cut it neatly. Then put thinly sliced cucumber and tomato on bread, and a chicken on top.