As I often say, breakfast is one of the most important meals for losing weight, precisely because it breaks the night fast, and because from a hormonal point of view it represents the moment in which our insulin is at very low levels as well as blood sugar. In the Mediterranean diet, the traditional breakfast is hot and sweet: coffee or cappuccino, biscuits, brioches or biscuits with jam make our breakfast particularly carbohydrate just to raise the sugars. Will it be good or will it be bad? According to many nutritionists, the ideal breakfast is balanced, therefore not carbohydrate but balanced between proteins, fats and carbohydrates. Wholemeal rusks with butter and jam, a yogurt or an omelette and a latte macchiato are a typical example of a balanced breakfast, which satisfies us for a long time and avoids high insulin spikes, according to many the cause of overweight .
If we don’t know what to do with our breakfast but we want to lose weight, let’s try another approach: let’s see the breakfast of a group of people who have lost a lot of kilos, as this article suggests.. Their breakfast was decisive in making them lose weight. What will they have chosen? Protein, carbohydrate or balanced meal? Let’s see them together.

BREAKFAST TO LOSE WEIGHT, SUGGESTED BY THOSE WHO ARE SLIM

1) Greek yogurt with blueberries and a tablespoon of honey (balanced, chosen by Hilda Lopez, who lost over 40 pounds)
2) Scrambled egg whites, half a cup of cinnamon porridge, coffee (balanced but fat-free, chosen by Kelsye Byers , which lost 25 pounds)
3) Yogurt with blueberries and oat flakes plus coffee (Lauren Rabadi’s balanced fat-free breakfast, -30 pounds)
4) Two hard-boiled eggs, Greek yogurt with fresh pineapple, and an English muffin (say a brioscina: Geneva Alexander’s balanced breakfast, – 50 kilos)
5) A wholemeal English muffin (a wholemeal brioche) with peanut butter (Christine Lipe’s carbohydrate breakfast who lost almost 90 kilos)
6) Porridge with blueberries and four scrambled egg whites (Marian Ferry’s balanced but fat-free breakfast, who lost 20 pounds)
7) A smoothie with banana, protein powder, other green leafy fruits and vegetables (Carrie’s fat-free balanced breakfast Moran, – 85 kilos)
8) Two eggs, a toast and a fruit of your choice (Lulu Rubens balanced breakfast, – 45 kilos)

Breakfast to lose weight: the winner is…
The balanced breakfast! Overwhelming victory. What does it mean? It means that all those who have lost weight or almost have chosen toast, porridge or brioche or fruit (banana) as a carbohydrate intake, whole Greek yogurt or eggs as a protein and partly fat intake. Then we add a yogurt, 200 ml of milk, ricotta or cottage cheese or eggs to lose weight, and above all we aim for natural: no biscuits, breakfast cereals and snacks!