If you want to lose weight then bank on your first meal of the day. Breakfast can really make a stark difference in your overall weight loss journey but before you proceed with your meal planning, read these important facts to get your fitness game with breakfast on point. 

Calories:

If you want to lose weight then go for a breakfast that ranges between 300 to 350 calories. If you workout daily then you can easily maintain your weight by keeping your calorie consumption close to 350 to 400 calories.

Carbs:

Every time you eat breakfast, avoid sugary and overly processed foods. Choose from a wide range of fresh fruits, veggies and devote about 40 to 45 percent of carbs to the breakfast menu.

Protein:

20 to 30 grams of protein can help you to lose weight. Remember eggs, dairy products, nuts and seeds are great sources of protein.

Fats:

Instead of saturated fats like bacon, salami and cheese, you can opt for monounsaturated fats like olive oil, nuts and seeds and butters made from them. Replace butter with coconut oil for frying and sautéing veggies. 

Fiber:

Sugars:

In order to lose weight you should stick to a maximum of 36 grams of sugar especially if you're eating combinations of food like fruits, whole grains. Ditch the white sugar and add brown sugar or honey for best results to your diet. 

Timing:

Weight watchers should ideally eat breakfast within 30 to 60 minutes of waking up. If eating larger portions is difficult in the morning then try splitting your meal in into two parts.

So basically, to lose weight you need to

Via Tumblr

These are some simple rules that you can follow for great results. Have we missed out on any? Share it with us by dropping a comment below.