Metabolic Explosion! 10 Breakfast Selections

"I don't eat breakfast."

Just bread and coffee.

"There is no time"

That's why it's hard to lose weight

For breakfast

determines your metabolism for the day.

The metabolism explodes.

I will introduce 10 selections of breakfast

[10 selections of metabolic explosion breakfast]

1. 2 eggs + natto + brown rice

→ Protein 30g. Egg 14g + natto 8g + brown rice 4g. Maintain muscle by taking protein firmly from the morning. Ideal combination to improve metabolism.

2. Greek Yogurt + Berries + Nuts

→ Long-lasting satiety. Protein 10g with 100g of Greek yogurt. Antioxidant action with berries. Good fat with nuts. Easy and nutritious Manten.

3. Oatmeal + Banana + Almond

→ Plenty of dietary fiber. Dietary fiber 4.7g in oatmeal 50g. Tryptophan in banana. Vitamin E in almonds. Blood sugar level rises slowly.

4. Salmon + miso soup + brown rice

→ Omega 3 · protein. Protein 20g with 1 piece of salmon. Anti-inflammatory action with omega 3. Fermentation power with miso soup. Ideal form of Japanese food.

5. Tofu Steak + Vegetable Salad

→ Low calorie and high protein. Protein 10g with 1 / 2 tofu. Calories are less than 150kcal. Dietary fiber and vitamins in vegetables. Ideal for healthy people.

6. Whole Wheat Bread + Egg + Avocado

→ Good quality fat. Protein 6g with egg. Good quality fat and vitamin E with avocado. Dietary fiber with whole grain flour. Recommended for Western food lovers.

7. Natto + seaweed + rice + miso soup

→ Classic Japanese food. Protein 8g with natto. Vitamin B12 with seaweed. Moderate sugar with rice. Fermentation power with miso soup. Fits the Japanese body.

8. Protein Smoothie + Whole Wheat Toast

→ Easy high protein. Protein 20g with 1 cup of protein powder. Mix banana, berry and spinach. Ideal for busy mornings.

9. Shirasu + Vegetables + Brown Rice Ball

→ Rich in calcium. Protein 5g with shirasu tablespoon 2. You can also take calcium. Easy with brown rice balls. Also for lunch.

10. Cheese + Tomato + Whole Wheat Bread

→ Balance ◎. Protein 7g with cheese. Lycopene with tomatoes. Dietary fiber with whole wheat bread. Caprese-style and delicious.

Why eating breakfast increases your metabolism

Diet-induced thermogenesis:

When you eat, you burn more calories.

30% of protein becomes heat.

Sugar is 6%, fat is 4%

・ Eat protein at breakfast and improve metabolism

Muscle Maintenance:

Protect your muscles with morning protein.

・ The higher the muscle mass, the higher the basal metabolism

Muscle loss without breakfast.

Blood sugar stability:

Stabilizes blood sugar levels at breakfast.

Prevent blood sugar spikes during lunch.

・ Suppresses rapid secretion of insulin

Feeling full:

· Eat well in the morning and reduce noon and night

Total calories per day are reduced.

· Snacks are also reduced

[Disadvantages without breakfast]

Metabolism goes down:

The body is in starvation mode

・ Reduce energy consumption

· To thin hard constitution

Muscles decrease:

Lack of protein.

・ Decreased basal metabolism

・ Easy to rebound

Blood sugar spikes at lunch:

Hunger time is long.

Blood sugar levels soar at lunch.

・ Massive secretion of insulin

Fat is easy to accumulate.

Reduced concentration:

Lack of energy in the brain.

Efficiency of work and study down

・ Spaced out in the morning

The ideal breakfast balance

Protein:

If the weight is 50 kg, 20-25 g

・ Egg, Natto, Fish, Yogurt

Required for muscle maintenance

Carbohydrates:

・ Brown rice, whole wheat bread, oatmeal

Choose low GI foods.

・ Blood sugar level is stable

Lipids:

・ Nuts, avocado, fish oil

・ Appropriate amount of high quality fat

Necessary for hormonal balance

Vegetables:

・ Vitamins, minerals and dietary fiber

・ Color is also conscious

・ Salad or miso soup

[Devices of people who do not have time]

Prepare the day before:

・ Make a boiled egg

Keep the oatmeal in a container.

Cut the vegetables.

Prepared:

· Natto + rice is frozen OK

Protein is just a mix.

· Rice balls the day before

Combination:

・ Egg + Natto + Rice → 5 minutes

・ Yogurt + nuts + berries → 3 minutes

・ Protein + Banana → 2 minutes

Eating out and convenience stores:

・ Rice ball + boiled egg + salad

・ Salad Chicken + Vegetable Juice

・ Greek Yogurt + Nuts

[Breakfast example of one week]

Moon: 2 eggs + natto + brown rice

Fire: Greek Yogurt + Berries + Nuts

Water: Oatmeal + Banana + Almond

Tree: salmon + miso soup + brown rice

Kim: whole wheat bread + egg + avocado

Soil: Natto + seaweed + rice + miso soup

Date: Protein Smoothie + Toast

Variation is abundant

You can continue without getting bored

By the way,

If you skip breakfast, you will lose weight.

it's a big misunderstanding.

In fact:

Metabolism goes down.

・ Muscles decrease

Eating too much during the day and night.

・ Easy to rebound

Eat well in the morning

It will be easy to lose weight

With knowledge, the body changes.

📌 breakfast changes the day

─ ─ ─ ─ ─ ─ ─

Eri | Doctor × Preventive Medicine

With knowledge, the body changes 🫶

Sending preventive beauty diet

Preventive Beauty Diet Eat and prepare # health # breakfast The diet