The Best Breakfast for You


Everything in your life is custom-made just for you.

Think about it: From your cable TV package to the ads that pop up in your Facebook feed to the bells and whistles on your car, you live a life that’s as tightly contoured to who you are as possible. So why haven’t you customized your breakfast?

After all, we all have unique dietary needs. The best possible breakfast for Serena Williams can’t be the same as the best possible breakfast for Rush Limbaugh. And neither of them should be eating exactly as you do. Who you are and how you live your life should be the deciding factor in how you start your morning.

Whether you’re a relaxed breakfast lover or a cup-of-joe-on-the-go type, whether you’re trying to drop 10 pounds or lifting big weights in the gym to pack on muscle, one of these eight yummy, satisfying breakfasts—from the researchers at Eat This, Not That! magazine—will start your day on a high note. And click to discover how to shut off your hunger hormones before breakfast—one of these 14 Ways to Lose Your Belly in 14 Days!

THE BEST BREAKFAST IF YOU…
ARE TRYING TO LOSE WEIGHT

Repeat after us: A grande skinny caramel macchiato is not breakfast. Just grabbing a coffee and “skipping breakfast makes you more likely to overindulge at your next meal or eat mid-morning snacks that are high in calories and sugar to ward off hunger until lunch,” says Amari Cheffer, R.D. For a cheaper wake-you-up buzz—with healthful antioxidants and no calories—brew green tea instead. Then make two eggs and pair them with fruit, such as an apple or a cup of raspberries for 14 grams of protein. We love Green Tea so much, we made it part of our brand new weight-loss plan, The 7-Day Flat-Belly Tea Diet and Cleanse! Test panelists lost up to 10 pounds in just one week!

THE BEST BREAKFAST IF YOU…
DO CARDIO IN THE A.M.

Whether you’re on the treadmill, the elliptical or just trying to find the perfect outfit before 7am, your muscles run on carbs as their main source of fuel when your heart’s pumping. So if you’re hitting the gym, or going for an early run, eat an hour before you exercise to boost energy and allow your body time to break down your meal. Swirl fat-free or low-fat yogurt into oatmeal and top with fresh fruit or raisins. Then, post-workout, enjoy a mix of carbs to replenish glycogen stores and protein to maximize muscle repair, ideally within 30 minutes of your cooldown—that’s the prime time when muscles are like a sponge, absorbing all those powerhouse nutrients. Sports dietitian Michele Macedonio says a 100-calorie whole-wheat sandwich, spread with a thin layer of peanut butter and topped with a bit of honey, is an easy choice. Or whip up one of the quick 5-minute meals among the 150+ delicious weight-loss recipes in the Zero Belly Cookbook, based on the New York Times-bestselling Zero Belly Diet!

THE BEST BREAKFAST IF YOU…
STRENGTH TRAIN IN THE A.M.

To tone up while slimming down, make muscle-building protein a priority if you’re pumping iron, says Macedonio. Before the workout, have ¼ cup each of granola, rolled oats, chopped almonds, and raisins or dried cranberries with low-fat milk. (Feel free to eat half and save the rest for tomorrow.) After you leave the gym, aim for another 20 grams of protein, the ideal amount for kick-starting the muscle-repair process. Try 6 ounces of fat-free or low-fat ricotta cheese, a cup of fat-free or low-fat Greek yogurt, or 3 ounces of sliced roast beef or roasted chicken.

THE BEST BREAKFAST IF YOU…
STILL FEEL FULL FROM DINNER

First thing’s first: Eat! “That will keep your metabolism going,” Cheffer says. Nibble on something light within an hour of waking up such as an apple. (Go with red. A study conducted at the University of Western Australia found that the Pink Lady variety had the highest level of antioxidant flavonoids.) And next time push back dinnertime. Eating two to three hours before going to sleep—including snacks—will give your body ample time to digest everything before the a.m. And to wake up feeling less bloated, and have a flat tummy every single morning, read these essential 8 Ways to Lose Weight While You Sleep!

THE BEST BREAKFAST IF YOU…
WILL HAVE A LATE LUNCH

Ted scheduled that afternoon meeting from noon to 2pm? Slow-digesting fiber and protein are your best friends when you want to quash stomach rumblings. Eat at around 10:30am, and shoot for 7 to 10 grams of fiber and 15 to 20 grams of protein, which can be easily and deliciously reached with a pseudo-parfait of a cup of fat-free or low-fat Greek yogurt, a serving of high-fiber cereal (look for those that pack at least five grams per serving), and fresh or frozen blueberries.

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