Breakfast of champions
A little effort in the kitchen will set you up for a good day’s work and some serious training.
Best for weight loss: Porridge with linseeds and maple syrup
• 30g porridge oats
• 250ml milk
• 1 tbsp maple syrup
• 1 tbsp linseeds
297kcal; carbs 45g; protein 13g; saturated fat 4g
1. Place the oats in a small pan and add the milk (you can use half milk, half water if you want to).
2. Bring to the boil, then cook gently for two minutes.
3. Tip into a bowl and drizzle with the maple syrup and linseeds.
When trying to lose a little weight it’s tempting just to grab a piece of fruit or slice of toast – this is nothing more than hunger deferral. A two-year study by Professor Jeya Henry of Oxford Brookes University and chef Raymond Blanc found that those who ate porridge and linseeds chose less for lunch and consumed fewer snacks between meals. Linseeds are a good source of fibre, which keeps you feeling full for longer. The slowly absorbed carbohydrates in oats have the same effect.
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