हिन्दी: 30 दिनों के वजन घटाने के लिए फाइबर और प्रोटीन वाला हल्का नाश्ता।
ଓଡ଼ିଆ: ୩୦ ଦିନରେ ଓଜନ କମାଇବା ପାଇଁ ଫାଇବର ଓ ପ୍ରୋଟିନ୍ ଥିବା ହାଲୁକା ଜଳଖିଆ।
Breakfast starts metabolism and sets hunger for the morning. For a 30-day cut, keep the plate high in fibre and protein, and low in added sugar.
- Oatmeal — plain oats, not sugary sachets.
- Greek yogurt — plain, non-fat or low-fat.
- Berries — blueberries, strawberries or raspberries on oats or yogurt.
- Nuts or seeds — a small sprinkle of almonds, walnuts, chia or flax.
- Egg whites — omelette or scramble with spinach, pepper and tomato.
- Whole-grain toast if you want extra carbohydrate.
- Green tea or black coffee without sugary creamers.
- Water first — thirst sometimes looks like hunger.
Keep these rules for 30 days
- Watch portions.
- Skip sugary cereal, pastry and sweet drinks.
- Limit processed food.
- Eat slowly enough to notice fullness.
- Keep breakfast timing consistent.
Breakfast only works as part of the whole day: balanced meals, movement and sleep. Check with a professional before a short, aggressive plan.