What are the healthiest porridges for weight loss? What cereals can you eat when losing weight for breakfast, lunch and dinner? Oatmeal for weight loss

You can use porridge for weight loss in different ways. For practical use at home, diets based on the inclusion of one type of cereal or several of their varieties in the menu are suitable. It is important to select low-calorie types and cook them mainly with water. A more gentle way to lose excess weight is to eat cereal for breakfast or spend fasting days.

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Porridges for weight loss - the most suitable options

When deciding to use cereals for the purpose of losing weight, you must take into account that among their variety there are some low-calorie types that are recommended by nutritionists for inclusion in the menu. They contain fats, proteins, and carbohydrates in balanced proportions that promote better absorption of the product.

A table indicating the composition and calorie content of cereals, as well as their benefits for the body:

Cereal name	Calorie content, kcal/100 grams	Useful elements	Vitamins	Minerals	Benefit
Oatmeal	342-366	Ash, fiber	Groups B, E, N, RR	Zinc, phosphorus, manganese, magnesium, potassium, iron	Removes waste and toxins, regulates intestinal activity, improves immunity
Buckwheat	308-331	Amino acids, starch, fiber, fatty acids	A, PP, E, B 1 - B 6	Iron, magnesium, potassium, copper, calcium	Stimulates metabolic processes
Pearl barley, made from barley	315-320	Alimentary fiber	B 6, RR	Copper, phosphorus, molybdenum, manganese	Increases immunity, improves skin condition, is used to remove toxins
Linen	295-312	Amino acids, Omega-3 fatty acids, fiber	Groups B, A, E	Magnesium, calcium, potassium, sodium	Removes toxins, cleanses the intestines, is used to prevent diseases
Barley, produced from barley	313-322	Starch, fiber, saturated fatty acids	A, E, D, PP, B	Sodium, sulfur, calcium, molybdenum, magnesium, boron, potassium	Normalizes the functioning of the intestines and thyroid gland
Wheat, made from wheat	335	Alimentary fiber	E, N, A, B, RR	Calcium, selenium, potassium, phosphorus, manganese, magnesium	Helps cleanse toxins, improves the functioning of the cardiovascular system
Millet, obtained from millet	342-348	Amino acids	RR, group B	Fluorine, potassium, silicon, magnesium, sodium, iron, copper, manganese	Strengthens bones, regulates cardiac activity, removes toxins, activates metabolic processes
Corn	328	Amino acids, dietary fiber, starch	A, B 1, B 2, N, RR, E	Copper, manganese, calcium, potassium, sodium, iron	Stimulates digestion, has a beneficial effect on the functioning of the nervous and cardiovascular systems
Made from brown rice	303	Dietary fiber, starch, saturated fatty acids	B, E, K, RR	Calcium, silicon, phosphorus, potassium, magnesium	Cleanses the intestines, improves cardiac activity

There are a number of cereals that are not very useful, including for weight loss:

1. 1. Manna. Although milk semolina is often included in children's menus, it contains fewer useful elements than many other cereals. The folic acid it contains interferes with the absorption of calcium. Still, semolina contains no more calories than wheat, oatmeal or millet, so you should not completely exclude it from your diet.
2. 2. Rice. If you use white, purified cereal for porridge, it will contain a minimum of useful substances.

Considering the list presented, you can decide on your own preferences.

French nutritionist Pierre Dukan has developed an entire nutrition system that is also suitable for men. It is based on the consumption of a certain list of protein-rich foods. One of them is oat bran, which can be replaced with powder obtained from crushed buckwheat. For practical use, you need to carefully study the methodology, which includes 4 stages. The result of completing them at the right pace is a slender body and further maintenance of the achieved weight.

Weekly diet "Six cereals"

This diet is based on including a new type of porridge in the menu every day. Since they burn fat relatively actively, they manage to lose an average of 7 kilograms in a week.

To prepare dietary porridge:

1. 1. In the evening, wash a glass of cereal.
2. 2. Place it in a saucepan.
3. 3. Add 3 cups of boiling water and cook for 5 minutes.
4. 4. Remove the pan from the heat, close the lid and wrap it up. Leave until morning.

Do not add oil or salt, milk, sugar.

In the morning on an empty stomach, drink 200 ml of warm water. You can have breakfast in 30 minutes. The porridge is divided into 5 servings. For breakfast, lunch, and dinner, additional foods are consumed - steamed, fresh, stewed vegetables, except potatoes, as well as fruits, excluding bananas. You can use fermented milk varieties and boiled fish. During breaks you should drink clean water.

Menu for the week:

Day of the week	Type of porridge	Additional products consumed along with a serving of porridge
		Breakfast	Dinner	Dinner
Monday	Wheat	Stewed cabbage	200 ml broth made from sea fish	A glass of curdled milk
		Fresh cucumber	Vegetable broth	Half a glass of cottage cheese
		Two tablespoons of steamed dried fruits	Apple fresh juice with pulp	A glass of low-fat natural yogurt
		Glass of green tea	Grated boiled beets - half a glass	A glass of kefir
		Boiled broccoli	Boiled lean fish	Half a glass of cottage cheese
	Buckwheat	Boiled carrots	Raw cabbage salad	A glass of curdled milk
Sunday	Combined porridge from all cereals, taken in equal parts		Fish baked in foil	Half a glass of cottage cheese

Over the next 7 days, you need to eat light, low-calorie meals, including more fruits, greens, berries and vegetables in your diet.

This diet is contraindicated for pregnant and lactating women, patients with diabetes, and exacerbations of gastrointestinal pathologies.



Mono-diet on cereals

You can quickly lose weight at home if you consume only one type of porridge for a certain period of time. Several similar diets have been developed.



Buckwheat

Thanks to the nutritional value of buckwheat, if you follow this type of diet, the result is minus 5 kg in three days. Usually there is no feeling of hunger or weakness.




Ingredients:

• pearl barley - a glass;
• water for cooking - 2 glasses;
• water for soaking - 500 ml.

Preparation:

1. 1. A glass of pearl barley is placed in a saucepan in the evening. Pour in cold water to soak.
2. 2. In the morning, the liquid is drained.
3. 3. Add 2 glasses of fresh water.
4. 4. Boil until done, without salt or seasonings.
5. 5. The resulting volume of porridge is divided into 5 servings, which are eaten throughout the day.

In the evening you are allowed to drink half a glass of biokefir. Be sure to drink filtered water between meals. Over the course of a week, weight decreases by 5-7 kg on average.

Rice

To follow this diet, select a brown variety of cereals. You can use black or red rice. The most balanced is the three-day apple-rice diet. For her, porridge for main meals is prepared in the morning using a glass of cereal and 4 glasses of water.

For a snack, take an apple - fresh or baked. With this diet, after 3 days you can get rid of an extra two to four kilograms.

Classic options for fasting days

Usually, in order to lose weight, fasting days are carried out, which involve eating only one type of porridge in water without salt and oil 4 to 5 times. Take into account that in between meals you need to drink clean water.

Cereals are selected from an assortment that allows you not to spend a lot of time in order to get a portion of a tasty, well-filling, low-calorie dish in the morning.

Pshenka




Ingredients:

• barley - a glass;
• boiling water - three glasses.

Preparation:

1. 1. Add cereal to boiling water.
2. 2. Cook until tender at medium heat for 25 minutes.

If desired, slices of pear or apple are added to the finished dish.

Oatmeal




Ingredients:

• peas - 3 cups;
• water - 5 glasses.

Preparation:

1. 1. Sort through the peas, removing the husks and blackened fruits.
2. 2. Fill it with a glass of cool water for 2 hours.
3. 3. After draining the liquid, transfer the peas to the pan and add the remaining water.
4. 4. Cook, stirring occasionally, on low heat for about an hour.

Pea porridge does not lose its taste even after cooling.

Flaxseed porridge



Ingredients for 1 serving:

• powder from seeds ground in a mortar - 2 tablespoons;
• warm boiled water - 100 ml.

Preparation:

1. 1. Flaxseed powder is poured with water.
2. 2. Infuse the porridge for 10-20 minutes.

When unloading with flaxseed porridge, eat it 5 times throughout the day. During breaks, be sure to drink water, bringing the daily volume to two liters.

Breakfast porridge for every day

The taste of porridge made from one type of cereal improves significantly if you include healthy vegetable or herbal additives in the recipe. They are selected taking into account the harmonious combination of all the ingredients of the future dish.

It is useful to prepare such porridges for breakfast, as they give energy and have a beneficial effect on the entire body, promoting slow, gentle weight loss.

Millet with pumpkin




Ingredients:

• oat flakes - 4 tablespoons;
• wheat bran - a tablespoon;
• milk - a glass;
• water - half a glass;
• ground flaxseeds - a tablespoon.

Preparation:

1. 1. Bring milk and water to a boil.
2. 2. Add bran with oatmeal. Cover the pan with a lid and cook at a low simmer for 55 minutes.
3. 3. Add flaxseeds and mix.
4. 4. Remove the pan from the stove, cover with a lid, wrap and keep for 10 minutes.

Ingredients:

• oatmeal, buckwheat, millet, barley - 2 tablespoons each;
• prunes, raisins, dried apples, dried apricots - 50 g.

Preparation:

1. 1. Place the cereal in a saucepan, add 2 cups of hot water.
2. 2. Cook on low heat until almost done.
3. 3. Wash dried fruits thoroughly. Place in a bowl and fill completely with boiling water, leaving for at least 15 minutes.
4. 4. Drain the water from the dried fruits, chop them and place them in the porridge.
5. 5. Cook under the lid for another 5 minutes.

After removing from the stove, do not immediately open the pan. Cover the lid with a terry cloth and leave for 15 minutes. If desired, you can sweeten the dish with honey while eating.

Porridges, properly prepared and including a minimum amount of salt and seasonings, allow you to stabilize intestinal activity, cleanse the body and gradually get rid of extra pounds, but are not suitable for long-term consumption in case of some gastrointestinal diseases. Having decided to follow a diet based on cereal dishes for several days, you need to consult a doctor.

And a little about secrets...

The story of one of our readers, Inga Eremina:

I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to completely lose excess weight? How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. That's why I chose a different method for myself...

The cereal diet is a balanced weight loss system based on eating different cereals.

The technique is designed for 1 week, during which it is prepared from wheat, millet, oatmeal, rice, barley and pearl barley.

On the last day of the weight loss method, you should eat porridge from all cereals in equal quantities.

The diet is called “6 porridges” and allows you to lose 3-6 kg in a week. There is another diet option that lasts 10 days.

The essence of the weekly “6 porridges” method

For a week you will have to eat only porridge. A small amount of fresh fruits and vegetables is possible.

Before you start losing weight, you need to cleanse your body: take laxative pills or do an enema.

You need to start the diet on Monday and take cereals in a certain sequence. You cannot change places, because you may not get good results.

Monday. Wheat porridge, you can add zucchini, cucumbers, mineral water or green tea, orange.

Tuesday. Buckwheat porridge, tomatoes, water or strong black tea, tangerine.

Wednesday. Oatmeal, mineral water or tea, wild berries.

Thursday. Rice porridge with apples, salad without vegetable dressing, black coffee, pear or apple.

Friday. Barley porridge, fruit juice, cucumbers or tomatoes.

Saturday. Barley porridge, drink only water, any vegetables.

Sunday. You can choose one of the cereals that you like best.

Porridge recipe

The weight loss dish is prepared in the evening. A glass of cereal should be rinsed under running water and pour 3 cups of boiling water. Cook the porridge over low heat for 5 minutes.

After cooking, wrap the pan with porridge in a towel and leave until the morning.

Attention!

Before eating you need to drink 1 tbsp. boiled water, cooled to an acceptable temperature. The effectiveness of the diet depends on proper preparation of the porridge. Neither salt nor butter should be added to the dish!

The essence of the “10 days” cereal diet for weight loss

The menu is based on cereal porridge.

Sequence of the cereal diet:

Attention!

In order for the body to receive additional microelements and vitamins, the menu should be varied with fruits. The exceptions are bananas and grapes. It is not prohibited to eat mushrooms, herbs and vegetables.

Requirements for the cereal diet

1. The diet begins with cleansing the intestines.
2. Maintain consistency in preparing and eating delicious cereals.
3. Dishes are prepared without salt, butter and sugar.
4. Before eating, you should drink a glass of water.

Quitting the cereal diet

After finishing the diet program, you must adhere to some rules.

New foods are introduced into the diet gradually, refined foods are consumed in limited quantities, and cereals still come first. Within a week, the body will get used to the new food.

The benefits of whole grain cereals

Porridge diets are considered the most harmless. For cooking, you must choose unrefined and unprocessed grains. Oatmeal, wild rice and brown rice are healthy.

Only whole grains contain sufficient fiber, which has a beneficial effect on the digestive system.

The benefits of losing weight on porridge

• Cereals contain all the necessary microelements, essential amino acids and vitamins for the normal functioning of the body.
• Fiber helps cleanse the gastrointestinal tract and promotes weight loss.
• Cereals are environmentally friendly products; they do not contain preservatives or other harmful substances.
• Porridge for weight loss is a budget-friendly way to improve your figure.

Disadvantages of losing weight on cereals

• The only drawback of the porridge diet is that the dishes turn out tasteless, since salt, sugar and butter cannot be added during cooking.

Contraindications and precautions

Diseases for which a porridge diet is necessary:

• exacerbation of gastric ulcer;
• pancreatitis;
• chronic colitis;
• diseases of the cardiovascular system;
• gastrointestinal disorders, flatulence, constipation;
• liver diseases.

Any diet requires caution, so before choosing a method you should consult your doctor.

The porridge diet is easily tolerated by the body. Based on reviews from people who have lost weight, we can conclude that the technique has a positive effect on well-being, heals the body, strengthens the immune system and helps to lose 3-10 kg.

The weight loss program really works.

It is generally accepted that porridge is practically a panacea for maintaining health and losing weight. Almost all people consume a variety of them every day; they are an integral part of the diet. The benefits of porridges are indeed very great, and in order to understand which porridges are especially useful for weight loss, you need to learn more about them.

What porridges are good for weight loss

What are the benefits of porridge for losing weight?

First of all, porridges are useful for weight loss because they have low calorie content and are rich in nutrients. In addition, in the climate of our country it is difficult to find natural fruits and vegetables, but cereals are available even in winter. Porridges are classified as carbohydrates, which is why some people treat them with caution, but they are complex carbohydrates that do not harm the figure if consumed in reasonable quantities. In addition, most cereals have a positive effect on the functioning of the gastrointestinal tract, which allows you to improve your health and lose weight faster.

What cereals can you eat while losing weight?

You should take a closer look at what cereals you can eat while losing weight. The list of weight loss cereals that burn fat is quite long.

Almost all porridges are healthy, with the exception of semolina and white rice - their content of calories and simple carbohydrates is in no way compensated by the amount of nutrients.

1. Porridge number one is oatmeal. A lot has been said about its benefits: it improves the functioning of the digestive and even cardiovascular systems, contains a huge amount of useful substances, including fiber, while oatmeal has a low calorie content.
2. Buckwheat porridge is no less useful. It is rich in vitamins, amino acids and microelements, has low calorie content and is especially recommended for overweight people. Among cereals, it also stands out because it has a fairly high protein content.
3. Millet porridge perfectly cleanses the body and does not allow fat to be deposited. In addition, it is rich in useful substances. Millet porridge diets are recommended for those who want to lose weight.
4. Pearl barley, or barley, contains a minimum GI value. It improves digestion, as well as skin condition, and contains many useful substances, including essential amino acids.
5. Corn porridge is now gaining well-deserved recognition. It perfectly cleanses the body, contains many vitamins, microelements, amino acids, and fiber.

How to cook porridge correctly

To maximize the benefits of eating cereals, you need to remember some rules:

• The porridge must be cooked correctly. It is advisable to soak it in water before cooking. The longer the porridge is cooked, the higher the GI, so it is extremely undesirable to overcook it. It is not recommended to cook the dish using a microwave, as such cooking significantly increases the GI.
• Porridge for losing weight is very easy to spoil with oil - it increases the calorie content and reduces the beneficial properties. There is no need to add sugar and salt - all this improves the taste, but does not bring any benefit. The fewer there are, the better.
• It is better to choose unrefined, as natural and unprocessed cereals as possible. For example, white rice is harmful for weight loss, but its “brother” – wild rice – can be beneficial.

• You should stay hydrated to avoid swelling and other undesirable results that occur when you drink too much or too little water.

There are many that are allowed to be consumed during diets, but not all of them can help in burning fat. After all, in this matter, everything depends on the calorie content of the product, so before creating a diet, you need to look at the best low-calorie cereals for weight loss with the calories provided in the article.

Benefits of cereals

When losing weight, even the lowest-calorie cereals should not be classified as instant. Packaged products that only need to be poured with boiling water will bring absolutely no benefit. They contain significantly less nutrients than natural cereals.

Cereals, the list of which is provided below, are considered slow carbohydrates that keep the body full for a long time. Fiber, vegetable protein and microelements contained in these cereals also have a beneficial effect. They help improve intestinal function and are the best helpers in burning fat.

Now it’s time to find out what the lowest-calorie cereals for weight loss are. The table will help you quickly understand this issue and understand which porridge is best suited for a particular diet:

By looking at low-calorie cereals for weight loss with calories listed, you can easily create an ideal diet for yourself and lose excess weight in a short time. And for those who cannot decide on the choice of cereal, below are options for effective diets.

The lowest calorie cereals can be purchased at any grocery store, but you need to know how to choose the right product. A problem may arise if you want to lose weight with rice. After all, brown rice contains the least amount of calories, while white rice, on the contrary, is the most nutritious. And porridges such as wheat, millet and buckwheat have one peculiarity - it is almost impossible to gain weight from their regular use.

Porridge diets

The lowest-calorie cereals can be used in diets or simply to cleanse the body. Any cereal diet makes it possible not only to adjust weight, but also to get enough of the necessary vitamins and microelements, significantly improving the condition of the body.

The cereals listed above are not that difficult to prepare. For cooking, you need to use only water, and adding sugar, salt and butter is not recommended, so as not to increase the calorie content of the dish.

Buckwheat

To quickly cleanse the body, you can prepare it using buckwheat. Rutin and iron contained in its composition make it possible to avoid anemia and replenish the lack of vitamins in the body. The cereal can be prepared by boiling or steaming. If you want to make the most delicious, but low-calorie dinner, then you can add boiled zucchini or carrots to the buckwheat, which contain a minimum amount of calories. And if you want to go on a buckwheat diet, then you can consider the following options:

1. Two week cycle. For a couple of weeks you need to eat only buckwheat porridge. You can use it in unlimited quantities.
2. Fasting day. Unlike the previous option, here you need to eat buckwheat only one day a week. At the same time, it is allowed to be filled with kefir or yogurt.

Oatmeal

If you need to lose up to 2 kilograms, low-calorie milk porridge is ideal. That is, steamed oatmeal can be poured with milk and eaten for breakfast, lunch and dinner. But if you need to lose more weight, you will have to limit yourself in consuming other foods, because oatmeal contains a considerable amount of fat.

The ideal period for losing weight by about 5-6 kilograms would be one week. In this case, it is necessary to consume the porridge in steamed form, and only berries or fruits can be used as additives (with the exception of high-calorie bananas and grapes). After a week-long diet, it is necessary to carry out fasting days (drink only water during the day). This way you can lose up to 15-20 kilograms in a couple of months.

Seven porridges

It is difficult to say which porridge is the lowest-calorie and healthiest, if you do not add any additional ingredients to it. After all, when you eat the same cereal for several days, it simply begins to get boring. Therefore, experienced nutritionists have developed another good diet, which includes as many as seven cereals. Unlike others, this diet does not harm the body, since it is saturated with all useful elements evenly.

For one week, you need to eat porridge in the following order (by day):

1. Wheat.
2. Millet.
3. Milk oatmeal.
4. Rice groats.
5. Barley.
6. Pearl barley.
7. A mixture of all these cereals in equal proportions.

Millet porridge

The lowest calorie is, of course, millet. Its properties are very similar to wheat, but there are still some differences. According to people, thanks to a diet with such cereals, you can lose up to 5-6 kilograms per week.

When choosing cereals, it is recommended to pay attention to brightly colored grains, since they contain more useful elements. It is necessary to cook the porridge in water, maintaining a ratio of 1:3. You need to eat it all day, not in too large portions. The most optimal option is 5-6 meals. If desired, you can season the dish with linseed oil or mix with dried apricots and sesame seeds.

Wheat diet

Most often, wheat is found on the table in the form of pasta, although in fact it brings more benefits in the form of cereals. Wheat has a particularly effective effect on the immune system, strengthening it, and also helps to lose extra pounds without feeling hungry during the day.

The wheat diet is best followed for a week. The cereal is cooked in water; adding salt, oil and spices is prohibited. To diversify the taste, you can complement the dish with steamed vegetables or fresh fruits.

During such a diet, professionals strongly recommend completely eliminating bananas, grapes and potatoes in any form from the diet, since these foods contain a lot of calories. It is best to drink green tea, which improves the functioning of the intestines and stomach and stimulates appetite, as well as low-fat fermented milk products and milk (homemade is recommended).

Losing weight with pearl barley

Pearl barley really works wonders for those people who often turn to diets. Its benefits are undeniable; it is famous for its fairly high fiber content, as well as its ability to saturate the human body for a long time. Barley has a large amount of antioxidants, which have great benefits for skin and hair growth. And properly prepared cereals do a good job of cleaning the intestines from feces.

You can lose those hated pounds with pearl barley in literally a week. It must be prepared without adding any oils or spices. The only allowed addition is lemon juice. You can sprinkle it on a dish, thereby giving it an even more attractive aroma and taste.

Corn diet

Corn grits will help you get rid of excess weight quickly and most effectively. It should be boiled in regular water in a ratio of 1:4. The finished porridge must be divided into approximately 6 doses, the time intervals between which should be the same.

Corn takes quite a long time to cook, but you can reduce this time by pre-steaming the grain a couple of hours before cooking. As people note, in literally three days you can lose about 4-5 kilograms.

Rice diet

Any rice cereal contains complex carbohydrates that saturate the body for a long time. A good advantage of rice is the fact that it does not have to be cooked at all. After all, such cereals can simply be poured with boiling water and left overnight. This method of cooking reduces the number of calories.

In order to get rid of the hated kilograms, it is recommended to eat only brown or brown rice, and if necessary, simply reduce the number of calories consumed per day, you can also take white.

What's best for losing weight

The undisputed leader among cereals is millet. This cereal not only creates a barrier to the formation of new fat, but also favorably promotes its elimination. Millet saturates the human body with important vitamins E, B and PP, as well as magnesium, phosphorus and potassium. Therefore, thanks to regular consumption of such porridge, you can not only lose weight, but also improve your own health.

Low calorie dinner

It is useful to eat porridge for both breakfast and dinner. One of the best options is oatmeal. It can be eaten in the form of cereals or flakes, but in any case it must be cooked without salt and oil. And if its taste is already boring due to long-term use, then you can diversify and improve it by adding cinnamon, fruits or berries.

Hello my dear readers. I think everyone eats cereal. They can be boiled and eaten as independent dishes. It can also be used as a side dish for meat, poultry and other products. But what kind of porridges are suitable for weight loss and burn fat? Let's figure out which grains you can eat on a diet and which you shouldn't.

Despite the fact that all cereals are rich in carbohydrates, they are still suitable for weight loss. It is important to understand that there are different types of carbohydrates. – sweet fruits, cakes, candies are quickly digested. Increases blood sugar levels and stimulates appetite. Because of this, we get better.

Of course, not all cereals are low-calorie and suitable for weight loss. Plus we add calorage ourselves with full-fat milk, butter and sugar :)

What to look for when choosing cereals

For dietary nutrition, pay attention to the content. GI is also a very important indicator.

The usefulness of cereals for porridge is determined by:

• GI (glycemic index) the lower the better;
• The presence of macro- and microelements - the more diverse, the healthier the porridge;
• Vitamin content, ;
• Amino acid content – ​​these substances are essential for muscle tissue. The more diverse the number of beneficial amino acids, the better the cereal.

According to these indicators, the leaders of the most useful are buckwheat, oatmeal, and barley (barley). Below I will show you why these 3 grains are the best for your diet.

What porridges are good for weight loss

Oat groats

The calorie content of oats is 366 kcal per 100 g. dry product. Protein 11.9 g, fat 7.2 g, carbohydrates 69.3 g. Glycemic index of rolled oats is 55. It may vary depending on the method of preparation. Oatmeal is rich in fiber, which makes up 10% of the total.

Buckwheat

It is believed that buckwheat is the most useful for weight loss. The calorie content of the cereal is 313 kcal. Moreover, the cereal contains as much as 12.6 g of complete protein. For a plant-based product, this is very impressive.

In this case, the protein has an almost complete set. The cereal also contains fats - 3.3 g, and carbohydrates - 62.1 g. The glycemic index of buckwheat is 50-60. It can be reduced by the correct cooking method. I have written below how to do this. Therefore, read on :)

Buckwheat is also rich in fiber, so it satisfies hunger well. Thanks to it, you will eat less and will not be hungry for a long time. It is rich in iron, so it helps a lot with iron deficiency. I recommend it for variety. This is the same grain that has not been roasted.

Barley (barley)

The GI of pearl barley is only 20-30 units. It is one of the leaders among cereals in terms of GI. But, if you cook it in milk, it will easily turn into 50-60. Calorie content - 320 kcal, it contains 9.3 g of protein, 1.1 g of fat. And also 73.7 g of carbohydrates. This is a very healthy cereal containing a large amount of vitamins and minerals.

Pearl barley is a very powerful antioxidant. It contains three times more selenium than rice. It is also rich in essential amino acids, such as lysine. An amino acid such as lysine is involved in. But it is he who prevents the appearance of wrinkles.

Flax seed

I would also like to say something about flax seeds. This kind of porridge is not yet very common in Russia. Although we forgot that it is our original native dish. In Europe, it has gained popularity under the “superfood” brand and is often added to smoothies and other dishes.

Flax seeds contain a lot of complete protein - 28.9 g. At the same time, fat is 11 g, and carbohydrates are only 17 g. Calorie content is 295 kcal. In addition to useful amino acids, flax contains. It contains 10 times more of these fatty acids than buckwheat. Flax is also rich in B vitamins.

40% of the cereal is fiber, which improves digestion. Flaxseed porridge has a huge amount of useful substances. You could say this is our superfood. Watch Malysheva’s educational video about this product.

At the beginning of the 20th century, Russia occupied a leading position in the production of linseed oil. But according to economic indicators, sunflower production was much more profitable. And gradually the linseed oil was replaced. Now it is sold under the slogan of “healthy eating.”

The most harmful cereals

If you are watching your figure, it is better not to eat some cereals. This does not mean that these foods cannot be eaten at all. They are simply of little use. Personally, I don’t see the point in eating something that is not healthy.

One such product is semolina. A dish that they loved to feed us in kindergartens and schools. Semolina porridge also includes couscous, bulgur, and semolina. In addition to the really high GI of 70, porridge is rich in phytic acid, which prevents calcium from being absorbed. And this is not good, especially for young children. When the body develops.

When purchasing, remember that light-colored cereals contain the least minerals

Semolina is completely cleared of its shell, where the most nutrients and microelements are stored. In the purified grain, only starch and protein remain. Consider it the same flour. Why eat such a product when you can eat whole grains.

White rice- another cereal that has minimal benefits. Rice porridge is often consumed by athletes during the loading period. For men who do strength training, this is a quick source of carbohydrates. It helps them recover after training. White rice is digested very quickly and contains only 1-1.5 grams. fat However, it is not the best choice for weight loss.

This cereal, like semolina, is completely cleared of the shell, so there is no useful fiber in it. But as much as 80% of polysaccharides. The GI of cereal increases from 60 to 80 when cooked.

If you really like rice, buy brown or wild. They have a lower GI, fill you up quickly, and are perfect as a side dish. Brown rice has a GI of 50, and wild rice has a GI of 35. I noticed that you can’t eat too much brown rice. And after 3-4 hours you feel full. A couple of tablespoons as a side dish will be enough. So it is quite suitable for weight loss.

How to cook properly

The healthiest porridge for weight loss is properly prepared. The glycemic index of cereals may increase during cooking. I will list you the most likely reasons for the increase in calorie content and GI of cereals:

• Cooking time– with prolonged cooking, starch swells greatly. One of its molecules binds 10-20 water molecules. The more you cook, the more water binds. Due to these properties of starch, the GI increases.
• Cooking in the microwave– cooking in a microwave oven increases GI by 20-30 units. Under the influence of magnetic waves, starch is quickly neutralized. Digesting such food does not require much energy. Complex carbohydrates become more accessible to enzymes. As a result, we get a more high-calorie dish. Although at work, if you want to eat, then cook or.
• Adding oil- it not only increases calorie content. Oil reduces the beneficial properties of fiber. It's so delicious though :)
• Boiling with milk– the exception is low-fat. Any other increases the calorie content of the dish.
• Adding sugar, salt(if there is a lot) - an excess of the latter disrupts natural metabolism and stimulates swelling. A small amount of salt. But when losing weight, no one needs fluid retention. And sugar increases the calorie content of the dish, GI and stimulates appetite. Within 30-40 minutes after such porridge you will want to eat something else sweet.

In order for porridge to really help you lose weight, try not to cook it for a long time. This is easy to do with cereals that swell in water. Fill them with hot water in the evening in a ratio of 1 part cereal to 2 parts water. And leave to swell. In the morning, set to cook, adding water to the desired cooking level and bring to a boil. Then turn off the heat, leaving it covered until fully cooked.

This method of preparation will preserve fiber, more vitamins and microelements as much as possible. For flavor, add fresh or frozen berries. Can be used , .

Porridge diets

Now you know what cereals you can eat while losing weight. This dish is best eaten for breakfast or lunch. It is better not to eat porridge before going to bed. For greater effectiveness, do not forget to take fluids. Fiber will cope better with its functions if you drink at least 2 liters of water per day.

Today, there are many proven diets based on cereals.

If you are going to buy cereals, buy the most common ones. Cereals with the “Organic” sticker are now available for sale. These are ordinary products that are no different from cereals without a sticker. The weight loss effect will not improve just from one inscription. And you will overpay 2-3 times more.

So we figured out what cereals you can eat while losing weight. Lose weight correctly and be healthy. Necessarily . Join me on social networks. Bye everyone!