The best anti-fat breakfasts

antifat breakfasts

If we want to lose weight it is essential that our breakfasts give us enough energy to face the day and that, in turn, are satiating, not to snack between hours. The first intake of the day should be the most important. If you are dieting to lose weight, you may wonder how to add all the necessary nutrients without letting go of your goal.

We recommend that you read the following article where we offer you the best anti-fat breakfasts.

Healthy breakfasts, healthy living

When we talk about healthy breakfasts we cannot include those that people usually do: a toast while we change or a cup of tea while we make up.

The habit of having breakfast should be fulfilled as follows: sit in the kitchen or dining room and enjoy food for at least 15 minutes … without doing anything else.

In this way we will be adding to the body all the nutrients it needs and, in addition, we will provide vital energy to face the day.

Beyond our interests or goals, breakfast must meet certain nutritional bases, be complete and consist of three differentiated parts: carbohydrates, fats, and proteins (each in the appropriate measure).

According to our daily caloric expenditure, we must add or subtract calories. For example, if the intake in a day is 1800 calories the breakfast has to be 450; If it is 2000 calories then the first meal will be 550 calories.

Among the nutritional recommendations for breakfast, you need to incorporate dairy, cereals, and fruits. No bakery, coffee or sugars. We can consume natural juices or infusions of herbs according to the time of year.

Anti-fat breakfast recipes

In the case of wanting to lose weight, having breakfast properly is of great help.

And, while, on the one hand, it offers us “fuel” to exercise or fulfill our daily obligations, on the other it prevents us from “poking” between meals or have anxiety about some food.

The following breakfasts can help you reach your goal:

1. Breakfast with kiwi, orange juice, and whole wheat bread

Thanks to this menu you will have a great energy supply, an adequate intake of carbohydrates and satiety enough to spend several hours without appetite.

The fruit will give you extra fiber and you will enjoy its diuretic properties (ideal for reducing fluid retention).


  • 1 cup skim milk (200 ml)
  • 2 oranges
  • 2 slices whole-wheat bread
  • 2 tablespoons jam (40 g)
  • 1 kiwi

2. Oatmeal, yogurt and fruit flakes

This way you will be incorporating to your breakfast the three fundamental elements. It is an energizing menu that gives you everything you need to start the day well.


  • 1 cup nonfat yogurt (200 g)
  • 5 tablespoons unsweetened oatmeal flakes (50 g)
  • ½ cup of fruit of your choice (120 g)
  • 1 cup of natural fruit juice (250 ml)

3. Yogurt, melon, and pineapple

If you need to charge your batteries because your day will be complicated we recommend this anti-fat and energizing breakfast.


  • 1 cup nonfat yogurt (200 g)
  • 5 tablespoons unsweetened oatmeal flakes (50 g)
  • 3 slices of pineapple
  • 1 slice of melon
  • 1 handful of almonds (30 g)

4. Whole meal bread with avocado and cheese

The avocado or avocado has vegetable fats and, therefore, is very healthy (protects the heart and arteries).

This time we cut it into slices and place it on the bread, previously greased with cheese. On the other hand, the integral bread gives us the necessary hydrates, and the cheese, the calcium that we need.


  • 2 slices whole-wheat rye bread
  • 1 avocado
  • 2 tablespoons skim white cheese (30 g)
  • 1 cup of herbal tea or natural juice (250 ml)

5. Milk, bread, and fruit salad

An idea more than interesting for the summer, because it refreshes you and gives you all the nutrients you need for your day (including vitamins and minerals).


  • 1 cup skim milk (250 ml)
  • 1 slice whole wheat bread
  • 1 tablespoon of diet jam (20 g)
  • 1 cup natural fruit salad (200 g)

You may also like to read: 7 reasons that will convince you to eat tomatoes 7 days a week

6. Turkey and fruit sandwich

It may seem a little strange to have a turkey sandwich, but it has the ability to quench your appetite, provide carbohydrates and provide energy.


  • 2 slices whole-wheat bread
  • 1 slice of turkey
  • 2 tablespoons skim white cheese (30 g)
  • 1 apple
  • 1 cup of any infusion (250 ml)

7. Nuts and Pineapple

If you’re trying to lose a few pounds do not be afraid of nuts. Although they provide calories, they are also satiating and reduce anxiety. Pineapple, on the other hand, is an excellent diuretic.


  • 3 slices of pineapple
  • 1 handful of nuts (about 40 g)
  • 1 cup nonfat yogurt (200 g)
  • 1 cup tea (250 ml)

8. Milkshake and toast with avocado and hard boiled egg

Toasts with avocado, smoothie and hardboiled egg

This breakfast satisfies the hunger and brings us much energy. It is recommended for those who exercise in the mornings.


  • 2 slices of toasted whole wheat bread
  • 1 avocado
  • 1 egg hard
  • 1 cup tea (250 ml)
  • 1 cup of fruit shake of choice (250 ml)

9. Whole-grain bread with cheese and tomato

A Mediterranean menu and perfect to provide the body with what it needs early.


  • 2 slices whole-wheat bread
  • 2 slices of fresh cream cheese
  • 2 slices of tomato
  • 2 tablespoons olive oil (32 g)
  • 1 cup infusion of choice (250 ml)

Here you can get more information in this blog great depression facts.

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