Breakfast And Dinner: 5 Keys To Help You Lose Weight

Skipping breakfast or dinner slows your metabolism. The key is not eating less, but eating right. 

Breakfast and dinner are an important part of the diet. If you do without them or if you do not eat the right foods, it can affect your health and body weight.

The best diet is one that keeps the metabolism active.

If you breakfast and dinner misses,  the pancreas is forced to produce more insulin. This can lead to overload, which in turn can lead to hypoglycaemia.

Breakfast and dinner are two important habits that can be hugely beneficial.

Then, we’ll learn how to use these to make weight loss  easier. Start with a healthy breakfast and dinner today.

1. There is no study to confirm that skipping breakfast or dinner helps you lose weight

Many skip either of these two meals because they think it will make it easier to lose weight. Perhaps you have already given up on it yourself and simply drank a juice or a glass of milk to get your body used to less food.

But this is a mistake. Our organism doesn’t need less, it needs the right thing!

• Breakfast and dinner are very important in providing the body with the right nutrients.
• If you skip breakfast, you will have no energy in the morning and your metabolism will not get going.
• If this becomes a habit it could result in metabolic syndrome. The risk of diabetes or high triglyceride levels increases.
• If you eat too little or nothing for breakfast or dinner,  you will also feel more hungry. 

• As a result, you need more high-fat foods to raise dopamine levels and keep the brain in need of glucose and nutrients after a long time without food.
• Gradually  , this unhealthy habit leads to a slowed metabolism, and  consequently fats are processed more slowly.

2. Breakfast and dinner high in antioxidants

If you want to lose weight, maintain your heart health, and improve your immune system, you should include foods with antioxidants in your diet.

• Your organism is particularly sensitive to these active ingredients at breakfast as well as at dinner.
• The first and last meal of the day needs  enough antioxidants to nourish the liver,  aid detoxification, and better absorb other nutrients.

Antioxidants have various advantages for our organism:

• They boost metabolism and
• work against free radicals that lead to oxidative stress.
• That is why it is good to consume foods with antioxidants such as allicin, anthocyanins, catechins or capsaicin at breakfast and dinner.

The following foods should therefore not be missing from these meals:

• Breakfast:
  • Fruit (grapes, apples, plums, bananas, blueberries, magnos, papayas)
  • lemon
  • garlic
  • Green tea
  • White tea
  • coffee

• Dinner:
  • Vegetables (peppers, Brussels sprouts, carrots, tomatoes, artichokes, aubergines …)
  • A glass of red grape juice.

3. Breakfast with fiber, dinner with low-fat protein

Dietary fiber should not be missing at breakfast. This can regulate the intestinal transit, which enables fat to be discharged. At the same time, the health of the heart is maintained.

• Versatile, balanced dinner, small portions:  A muesli with oatmeal and fruit is highly recommended for breakfast, but it is better to consider other options in the evening.
• Foods with starch (rye bread, wholemeal toast, oats …) are highly recommended for breakfast.
• In the evening, however, you should include low-fat foods with proteins, such as a fried chicken breast fillet.
• If you want to lose weight, you also have to strengthen the muscles and proteins are very important for this.

4. Time also plays an important role

When do you have your breakfast, when do you have your dinner? Most of the time we cannot freely determine the time, since work or family obligations mark the daily rhythm and the needs of the body cannot be taken into account.

• You shouldn’t have breakfast immediately after you wake up.
• It’s best to first drink a glass of lukewarm water (with a squeeze of lemon) and  then wait half an hour or a little longer until breakfast. During this time, the organism can metabolize and break down fat reserves better.
• If you have a sumptuous dinner and then fall asleep on the sofa while watching TV, you will not lose weight – you will gain weight!

Try to adapt your times of day to your needs as much as possible, it is worth it.

5. Neither too much nor too little

We often hear that one should eat breakfast like a king and dine like a beggar. It is important to use common sense and to eat consciously and healthily.

• Eating breakfast like a king does not mean that you should or have to eat everything: pastries, fruit, fruit juices, coffee, muesli, toasted bread …
• It is important to eat various things in small amounts, because a balanced diet can do the most for your health and also help you lose weight. For example, you can have a small (or medium-sized) bowl of rolled oats, apples, and nuts.
• Another option is wholemeal toast with a little olive oil and ham. You can do this with a cup of coffee, for example.
• Dinner like a beggar doesn’t mean you should only eat one potato. For example, you can enjoy a healthy soup, some salmon, and a wholegrain toast with tomato.

The key is  to listen to your body and emotions,  and to eat varied and balanced. We invite you to put these tips into practice.