These easy-to-prepare breakfasts deflate the belly and are of great help to lose weight, in a healthy way and without causing our body to lose nutrients.
The importance of breakfast in our weight and health
The breakfast is often referred to as the most important meal of the day and in recent years has been implicated in controlling weight, the risk factors for cardio-metabolic and improved cognitive performance, although at present the literature is inconclusive as for the precise health benefits of breakfast.
From a physiological perspective, breakfast is unique among our meals in that it is eaten after the longest postprandial fasts, in this case an overnight fast. From this point we can see the great importance of providing the body with only those quality and necessary nutrients [¹].
Breakfasts and a swollen belly
The abdominal distention or bulging belly , as it is called, is the bloated feeling experienced mainly after eating a large meal high in fat, sugars and carbohydrates [²].
This condition can disappear at the end of the digestive process, with the subsequent emission of gases that produces a distention of the belly. This type of distension does not usually cause major complications, but it can generate some aesthetic or functional discomfort [³].
As we can infer, abdominal distention is definitely directly associated with excessive consumption of fermentable foods. For this reason, and to start the day on the right foot; We want to recommend the inclusion in your diet of three types of breakfasts that will end that annoying feeling of bloating in the belly .
These are breakfasts made with foods low in fat, sugar and carbohydrates; but at the same time very nutritious that will give you the necessary energy to start a new day full of optimism and disposition.
Whole wheat bread with eggs for breakfast
- 1 boiled egg.
- 1 slice of whole wheat bread.
- 1 lemon juice with a drop of honey.
The egg should not have added salt and you can add a few drops of olive oil to the slice of whole wheat bread.
Now, the main anti-inflammatory of the belly is going to be the lemon juice.
This fruit contains vitamin C and is also rich in a substance called pepsin, which is a type of flavonoid that accelerates digestive processes and helps eliminate excess fat; thus decreasing the production of gases in the body.
2. A perfect drink to deflate the belly
- Natural yogurt.
- Strawberry juice.
The base of this excellent breakfast is made up of yogurt, since it is a probiotic that favors the intestinal flora, which has an anti-inflammatory effect on the body; so bloating will no longer be a problem.
Additionally, it is very low in fat and sugar, which makes it a great food to reduce weight.
On the other hand, papaya is a fleshy fruit with a high content of vitamin A, potassium, and silicon; which are decisive for the inflammation of the intestines and the assimilation of nutrients from food. It also provides a feeling of satiety that inhibits appetite, thus promoting weight loss.
The third component of this breakfast is strawberry juice. This fruit is precise in the digestive processes, since it has a purifying effect that helps to more effectively eliminate waste from metabolic processes.
Additionally, it contains antioxidants that improve the absorption of nutrients from food. Undoubtedly, one of the recommended breakfasts to avoid feeling heavy after eating.
3. Toast with a refreshing juice
- 1 whole wheat toast.
- 1 pineapple, apple and melon juice.
- 1 French omelette.
The juice prepared with these fruits has a metabolizing effect on the digestive process, thanks to the fact that they contain citrus fruits and potassium that intervene in the regulation of sodium levels in the body.
Additionally, they are excellent for detoxifying our body thanks to its purifying effect.
Additional recommendations for breakfast
There are other additional factors, in addition to breakfast, that favor that at a certain moment, a person may suffer from the effects of a distended belly; without having to eat sumptuously or have eaten flatulent food for this.
These factors are related to the way we eat our food and the way we prepare it. Based on the above, we make the following recommendations:
- Try to talk little while you are eating food. Talking while we are putting food in our mouths also allows a good amount of air to enter the stomach.
- Preferably, use straws to drink drinks that are in jars.
- When it comes to cooking, choose to grill or cook it rather than fry it or make it overcooked. That way they won’t get oil-soaked.
- Get away from the habit of chewing gum or sucking on candy. In both cases you will be damaging your teeth and increasing the air intake to your stomach.
- Take your time to chew your food well and ensure that the bolus is well constituted before swallowing. This will promote their digestion.
These are the best options for having breakfasts that do not directly impact the intestine causing abdominal distention.