7 light, easy breakfasts that are ready in five minutes, which activate the metabolism and help to follow a diet

• Fodmap diet, everything you need to know to do it safely

• Mindful eating, how to train the brain to follow a diet well

• Why do some diets have a rebound effect?

A healthy and nutritious

brings us many benefits;

among others, help us control our weight.

"It satisfies us for hours and prevents mid-morning cravings and/or binge eating," explains Nuria Roura, health

coach and author of the book

a work that aims to make us take the first step to transform those 'dubious' eating habits that inevitably lead us to start one

after another and to be in a constant struggle with our weight.

And that he does it starting by changing our first meals of the day, breakfast.

A good

will not make us feel heavy or

, it will regulate intestinal transit, improve the appearance of the skin and hair, and give us mental clarity", says La

. For these same reasons,

it when we go on a diet is an error that achieves just the opposite of what we pursue by ignoring it; quite the opposite, if what we want is to lose weight, we need to turn

into a good ally. How? Making it a healthy pleasure that helps us not to have hunger during the morning and, therefore, to control the calories we eat. In this sense, "it must be high in

healthy fats and

", says

, nutritionist and R&D director of Body Genius.

And it is not the most important meal of the day nor should it necessarily include fruit, cereals and dairy products.

This is stated by

María Merino, author of 'Breakfast with chickpeas', a book that dismantles myths about this food and proposes

, ranging from hummus and tahini to oatmeal crepes.

"

and, as such, it advances," says Merino, who became known in 2018 after sharing a photo of her two-year-old son on her social networks eating a handful of chickpeas for breakfast.

"There shouldn't be

, nor in the diet in general, because this only generates a greater desire to consume them, which ends in frustration and guilt.

You just have to talk about healthy and unhealthy food," he says.

Differentiating

one from the other allows us to know what to include in our

so that they are creative, different from what is expected and at the same time

us in the laudable mission of getting in shape and getting rid of the extra kilos that the weeks of

_

These are the

that we propose below, one so that we can start each day of the

in the best possible way.

Walnut smoothie with red berries

This breakfast and the next one, the banana and walnut pancakes, are part of a recipe book devised by Olympic weightlifting champion

and Canal Cocina chef

It has been prepared for the

an initiative of Nueces de California with the collaboration of the

to raise awareness and help the population to have good cardiovascular health.

Ingredients

• 400 ml of coconut vegetable drink

• 400 ml of walnut vegetable drink

• 1 pinch of salt

• 4 tablespoons gluten-free rolled oats

• 1 tablespoon of pure vanilla extract

• 2 tablespoons of honey or syrup

• 20 g frozen raspberries

• 20 g frozen strawberries

• 20 frozen blueberries

To decorate

• A few sprigs of fresh mint

• 8 strawberries

• 40 g California walnuts

preparation mode

Banana and walnut pancakes

Ingredients for the dough

• 3 small ripe bananas

• 1 egg

• 1 and a half tablespoons of oatmeal

• 50 ml of vegetable walnut drink

• A teaspoon of yeast

• A handful of California walnuts

To accompany

• A little honey or melted dark chocolate

• A few chopped California walnuts

• Chopped fresh fruit: banana, red berries, apple

preparation mode

Smoothie with fresh mint, mango and cereals

Ingredients

• A cup of whole or low-fat natural yogurt, or vegetable yogurt

• A cup of cold chamomile infusion

• A cup of chopped mango

• A cup of chopped pineapple

• 45g All-Bran Prebiotic Classic

• 1 small spoonful of fresh mint leaves and ice.

preparation mode

Oatmeal and sweet potato porridge

It is one of the proposals that appear in the book

by Nuria Roura.

Sweet potato helps detoxify the liver and provides healthy beta-carotene.

In addition, it is rich in vitamin C, E and folic acid.

If there is no season, you can substitute pumpkin.

Ingredients

• 1 large sweet potato

• 70 gr.

  of oats

• 35 gr.

  grated raw carrot

• 200 ml.

  rice and coconut drink

• 250 ml.

  of water

• 1 tablespoon cinnamon

• 1 tablespoon coconut oil

• Pumpkin seeds and pine nuts

preparation mode

Spinach and chia omelette

This tortilla and the avocado toast that appears below are two proposals from the Clínica Alimmenta.

Their nutritionists defend breakfast as a way to control weight.

If we do without it, "the metabolism slows down to conserve its energy as it anticipates a situation of starvation and prepares to store and reserve", they explain, for this reason this practice "will not help in the goal of losing weight, but rather everything Otherwise, it can favor a tendency to raise it".

These two healthy options are perfect for a diet.

Ingredients

• 1 egg and one white

• 60g spinach

• 5 ml of oil

• 20g chia seeds

• 2 large walnuts

preparation mode

Toast with avocado and boiled egg

Ingredients

• Egg

• 50g avocado

• 10g chia seeds

• 1 slice of whole wheat bread (60 g)

• tomato to taste

preparation mode

Oatmeal and quinoa pancakes

The healthiest way to have pancakes for breakfast on Sunday is to make delicious

with oats and quinoa that, in addition to being original, are very light, to start the holiday in the sweetest way and without 'sinning'.

Ingredients

• A cup of skimmed milk

• 1 banana

• A tablespoon of light butter

• A cup of cooked quinoa

• 1 cup Quaker whole grain oat flakes

• A teaspoon of baking soda

• A teaspoon of baking powder and a pinch of salt.

preparation mode

According to the criteria of The Trust Project

Know more

• lifestyle

• Nutrition I Donate