Diet cereals. How to use porridge correctly. Useful cereals for weight loss women

Different dishes everything is eaten from cereals. Someone only for breakfast, for someone it is an excellent side dish, but for those who are on mono diets that consist only of cereals, there are countless. But which cereals are useful and really help to lose weight, and which ones only slow down metabolism? Do weight loss cereals really exist that burn fat? About everything in order.

In fact, cereals are the richest sources of carbohydrates, and those who lose weight believe that it is from carbohydrates that they get fat. But it's not.

There are two types of carbohydrates:

Fast carbs. These carbohydrates are quickly absorbed and increase sugar levels. These products include: fruits, bakery sweets, cakes, pastries, chocolate;

Slow carbs. The body is quite for a long time digests foods that contain slow carbohydrates, and, consequently, after them for a long time there is no feeling of hunger. Just cereals and relate to them.

What cereals can you eat while losing weight?

The first place in the list of useful cereals for weight loss is oatmeal.

One of the finest cereals, which has the lowest calorie content (366 kcal). Great content proteins, also contains fats, carbohydrates, phosphorus, zinc and a huge amount of fiber (which is very important to consume for the normal functioning of the body).

Fourth place is flaxseed porridge, which is not yet in great demand in Russia.

But in vain, because it is the lowest calorie from flax seeds (295 kilocalories), contains amino acids, B vitamins and a lot of others important trace elements. It also greatly improves digestion.

Barley porridge for weight loss is a great ally, because it is very low in calories.

And its plus is that it takes more calories to digest it than it contains. Those. eating only barley groats You can really lose weight and burn calories. In addition, it is rich in minerals and vitamins.

Barley porridge is recommended not only for those who want to lose weight, but also for diabetics, because it reduces the amount of sugar in the blood. And like oatmeal, it perfectly cleanses the intestines and quickly copes with constipation. However, for those who suffer from diarrhea, the use of barley porridge should be limited.

For those who follow the figure, it is not news for a long time that wheat porridge helps to stay in good shape.

It is very low in calories, helps to regulate the body's metabolism and removes cholesterol. In case of problems with hair and nails, millet groats will turn out to be the best, by the way, it contains a lot of calcium, thanks to which nails will be strengthened and hair will stop falling out. In addition, wheat porridge perfectly improves immunity.

Millet groats are no less useful.

It is also very low-calorie and helps to remove excess fat. Very similar in properties to wheat porridge. When choosing millet groats, you should pay attention to its color than brighter color, the more it contains useful substances.

Now you have an answer to the questions “what is the lowest-calorie porridge” and “what is the healthiest cereal”, so do not worry about the choice, but alternate the most useful cereals for weight loss.

Unfortunately, not all grains are the same for weight loss. There is also a list of cereals, which, on the contrary, slow down weight loss. But, this does not mean that they need to be completely excluded from the diet, in small quantities they are even necessary, but in small quantities. What are these cereals?

The most beloved since childhood - semolina porridge, is not the most favorable product for weight loss.

If you are looking for the answer to the question "which porridge is the most high-calorie", then here it is.

Semolina porridge is a bad ally when losing weight, it contains negligible substances of little use, and contains phytic acid which interferes with the absorption of calcium. In other words, semolina is a processed flour in a different way. And eating flour is not very good for the figure, so it’s clear that you can’t lose weight on semolina. And when choosing cereals for breakfast for a child in a store, the question “what” should exclude semolina.

And now a very popular myth of all will be destroyed women's magazines. Indeed, in any glossy diet, there is a place for rice, and this is a terrible mistake, because rice porridge for weight loss will not only not help, but vice versa.

Despite the fact that rice is perfectly absorbed by the body, it has the same cleaning method as semolina, so it contains almost no nutrients. But, of course, this does not apply to brown rice, which is not always found in the supermarket near the house.

When buying cereals, remember that the lighter the cereal, the less nutrients it contains.

Choose the most useful cereals and combine them. How to properly follow the diet if you want to lose excess weight? There is a diet of 7 cereals - a combination of the most useful and low-calorie cereals by day (one type of porridge can be eaten per day). Can I eat other foods on this diet? The menu should contain not only cereals.

If you look at the reviews on the diet of seven cereals, it turns out that this is one of the most effective diets.

You can use other reviews, and recipes for losing weight on cereals, especially since now there are a lot of them. It is only necessary to comply with the measure. Don't limit yourself completely, and don't try to eat daily allowance at a time, this main point cereal diets.

Do not forget that any porridge will help you lose weight, but on the condition that you cook them correctly and boil them in water.
Learn how to cook cereals properly! And, of course, you can’t add butter and sugar to porridge, you should also limit salt if your goal is to lose weight.

Losing weight on cereals is a great idea, because this way you can perfectly saturate the body with nutrients, do not starve yourself, but by eating, lose weight and at the same time feel great. Good way lose weight, right?

And remember that mono diets only harm the body. Do you want to lose weight and stay healthy? Not a single product contains all the substances necessary for the body, at most, this can be arranged on porridge (all day there is porridge of the same type), but no more. After all, in order to lose weight, you can also starve, but what damage can you do to your health?

Lose weight for health, but wisely!

The cereal diet is available to absolutely everyone and helps to lose weight without a nasty rumbling in the stomach. Find out which cereals are suitable for weight loss and how to cook them correctly in order to lose 1 kg per day!

In the 11th century, there are thousands of ways to say goodbye to extra pounds and gain a toned figure. diet, GYM's, swimming pools, hundreds of sports accessories - all this is used in order to be in shape and lead healthy lifestyle life. One of the convenient and simple methods weight loss is food based on dietary cereals.

Any weight loss program includes meals made from cereals. It is not for nothing that even in childhood, parents told us that cereals are very useful, and if we do not eat them, we will not grow up. And this is true, because cereals contain useful microelements, fibers, fiber and dozens of vitamins necessary to support muscle development and body performance.

Cereal porridge - important product nutrition to cleanse the body of toxins and harmful substances. Properly cooked cereals allow you to restore metabolism, improve well-being and appearance.

Diets based on low-calorie cereals have become popular among women. This method of eating allows you not to experience hunger, so for "sitting" on this dietary product not required great power will.

Adhering to a cereal diet, you need to eat 100 g of porridge every three hours.

Advantages and disadvantages

The porridge diet has the following benefits:

• cereals contain many useful elements for the human body;
• easily digestible and perfectly combined with berries, fruits, vegetables, meat;
• cereals do not contain preservatives;
• cereals can be purchased at the grocery store, they are cheap and easy to prepare.

The big disadvantage of such weight loss is the leanness of the dishes. Porridges that are prepared for diet food, should not contain flavoring additives, that is, neither salt nor sugar. Diet food based on cereals has its own contraindications. Do not use this diet if you have the following symptoms:

• increased glucose content;
• exacerbation of diseases of the stomach and duodenum;
• pregnancy;
• lactation.

Do not use during any dietary regimen. alcoholic drinks! Alcohol gives the body artificial energy, thereby preventing the body from breaking down fatty tissues.

There are hundreds of cereal recipes that will burn fat, help you diversify the menu and enjoy the diet.

Buckwheat

Buckwheat is a cereal known to every person since childhood. useful product has the following qualities:

• accelerates absorption and processing nutrients;
• reduces the level of cholesterol in the blood;
• helps to strengthen the cardiovascular system;
• reduces the likelihood of cancer;
• strengthens the immune system.

Buckwheat is called the food of heroes, as it contains more than a dozen useful substances. Phosphorus, zinc, iodine, iron, vitamins of the PP, E, B groups, amino acids, protein and many more elements - all this a person receives by eating buckwheat porridge.

It is interesting that stopping the course of weight loss on buckwheat and returning to a normal diet does not stop the effect on the body. Having restored the metabolism once, you will not gain weight and continue to lose kilograms further.

Diet with buckwheat great way put away body fat and put in order the body and appearance.

Principles of nutrition on a buckwheat diet

To lose weight on a buckwheat mono-diet, you must strictly follow the diet! If you have chosen a mixed diet on cereal cereals, then it is important not to overeat buckwheat, as it is very nutritious.

Sticking to a buckwheat diet is quite difficult, but in order to effectively lose weight on buckwheat, you need to know some rules.

1. Buckwheat porridge quickly "palls", after 4-5 days you will not want to see the classic boiled cereals. In this case, nutritionists advise diversifying the menu by adding local fruits to it, that is, apples, pears.
2. In some cases, buckwheat mono-diet can cause constipation. To prevent this from happening, periodically add a small portion of oil to cereals.
3. To get out of the buckwheat diet and get the most lasting effect after it, for 2-3 weeks every day you need to eat buckwheat, gradually reducing the dose and switching to a normal diet.
4. Very rarely eating buckwheat porridge causes side effects. These include: loss of energy, increased time for sleep, bad feeling. In such a situation, nutritionists select a complex of vitamins, and advise taking it throughout the weight loss.

Don't forget to keep normal level water in the body. During the diet you need to drink at least 2 liters pure water. Tea coffee, natural juices are not prohibited during the buckwheat diet.

Recipes for classic buckwheat cereals

Buckwheat on the water - easy recipe cooking porridge for weight loss. The finished dish has only 140 kcal per 100 g of product.

To make boiled buckwheat, we need to take thoroughly washed buckwheat and fry it in a dry frying pan for several minutes. This processing method will allow the porridge to acquire a rich taste and pleasant aroma. Pour water into the pan in the ratio of 1 cup of buckwheat to 2 cups of water. After the water boils, the cereal is poured into the pan. After boiling again, buckwheat porridge is covered with a lid and put on a minimum fire. The dish is cooked in about 20-25 minutes.

Also, cereals can be prepared for consumption by simply soaking it in water. To do this, in the evening you need to rinse the buckwheat well from impurities and pour it cold water. Breakfast will be ready in 8 hours. This dish can be varied by adding ground nuts, dried fruits or honey.

It is also easy to cook this cereal by steaming.

Nutritionists believe that if the cereal swells in water, then it is best to eat it in this form, without subjecting it to heat treatment.

Steamed buckwheat is prepared as simply as possible: 2-4 hours before meals, the cereal is poured hot boiled water in a ratio of 1 to 2. If after a while all the liquid has not been absorbed, then the dish can be slightly warmed up in the microwave.

During the buckwheat diet, you can use any recipes and drink low-fat kefir or sour-milk products almost unlimitedly.

Recipes for buckwheat on kefir

Considered very effective complex for weight loss, based on kefir and buckwheat. The kefir-buckwheat diet is “tough” for the body, but it allows you to quickly remove excess body fat.

If you decide to stick to a strict buckwheat diet on kefir, then you need to know that you can “sit” on it for no more than two weeks, and after a course of weight loss, you must take a month-long break for normal nutrition.

Examples of recipes for buckwheat with kefir:

1. To prepare the cereal, grind or use buckwheat flakes. The dish is prepared as follows: a glass of buckwheat is poured with half a liter of low-fat kefir and infused at room temperature for at least 12 hours. Buckwheat in kefir is ready!
2. 200 g of buckwheat is thoroughly washed with boiling water, then poured with two glasses of low-calorie kefir. The saucepan is closed, the cereal is infused for at least 24 hours.

You can eat buckwheat with kefir of this preparation without limiting yourself in the number of meals, the main thing is that one serving of the dish does not exceed 200-250 g.

Buckwheat prepared in any way is often combined with the consumption of kefir. In this case, prepare one serving of porridge and divide it into four parts. After eating one portion, it is washed down with a glass of kefir. During such a diet, you can drink unsweetened tea, coffee, water and natural juices. Stick to this unloading diet should be no more than a week.

Green buckwheat

Habitual buckwheat grain goes a long way before getting to the store shelves. It is dried for a long time, fried, killing some useful elements. Therefore, today you can often find references, as well as see green buckwheat in stores. A popular product among raw foodists gathers its audience among those who want to lose weight.

In fact, the raw grain is almost the same as the "standard", but the absence of the roasting element allows it to keep large quantity magnesium, which affects the tone of the body, and vitamin A.

Recipes

Green buckwheat is not subjected to preliminary heat treatment; instead of standard preparation, it is germinated.

Before starting the germination process, the cereals are thoroughly washed with lukewarm running water. Then wet it is laid out on a thin cloth and covered with another layer of damp cloth or gauze. After 9-10 hours, more water is added to the cereal. When sprouts appear, buckwheat is ready for use.

Dishes based on sprouted cereals do not belong to fast mono-diets, however, they allow you to slowly and painlessly lose weight, reducing weight by 2-3 kg per week.

Most often green buckwheat goes like additional ingredient to warm or classic vegetable salads. With a slightly sweet taste, sprouts go well with green salad, tomatoes, sweet peppers and herbs. This salad is usually dressed olive oil or soy sauce.

Buckwheat sprouts are often added to nutritious smoothies. A cocktail based on kefir, dill, sprouted cereals and ginger will be an excellent breakfast and will help to effectively cleanse the body of toxins.

You should not try to cook porridge from green buckwheat, as in the end you will get a kind of jelly!

Salad with bread

For cooking, you need the following ingredients:

• sprouted buckwheat 200 g;
• bread rolls 8 pcs.;
• olive or linseed oil 4 tbsp;
• herbs and spices to taste.

Bread rolls must be finely crumbled with your hands and mixed with sprouts. Chop the greens, add it and spices to the main ingredients, season with oil.

Salad with tomatoes

You will need the following products:

• sprouted buckwheat 200 g;
• tomato 2 pcs.;
• olive or linseed oil 2 tbsp;
• herbs and spices to taste.

Cut tomatoes into cubes, mix them with buckwheat sprouts. Chop greens. Mix all the ingredients, season with oil, add spices.

Oatmeal

Oatmeal takes pride of place in the list of the best cereals for dietary nutrition. A nutritious and low-calorie cereal that will help you lose weight quickly, tidy up your skin, and if you have physical activity increase muscle mass.

Oatmeal is an indispensable dish that will help you "wake up" the body for a fruitful and active working day, so it is often eaten for breakfast.

Benefit and harm

Oatmeal-based dietary nutrition has its pros and cons.

Positive aspects of the diet:

1. Time for preparing. Oat flakes can be cooked in five minutes - just pour boiling water over them.
2. Lack of hunger. Cereals contain complex carbohydrates that allow you to quickly get enough.
3. Favorable effect on the body. Fiber improves the functionality of the gastrointestinal tract, removing harmful substances.
4. Efficient fat burning. A strict diet based on oatmeal will allow you to “throw off” more than 8 kg in 1-2 weeks.

In spite of positive impact, such food has some disadvantages:

1. Monotony. Oatmeal porridge has a specific flavor and quickly becomes boring.
2. Lack of vitamins. Due to the fact that oatmeal does not contain the whole complex of substances necessary for the body, long-term use diet can lead to beriberi.

Nutritionists advise eating oatmeal in the morning, as the average calorie content of cereal is 360 calories.

Recipes

Oatmeal on the water

cook healthy porridge easy: you need to boil 400 ml of water and add an incomplete glass of cereal to it. Cook stirring constantly. Oatmeal is cooked for about 10 minutes over medium heat. Often fresh apples or berries are added to such porridge.

Oatmeal without cooking

The easiest, but longest cooking method. You need to start cooking such oatmeal in the evening. 100 g of cereal is poured with 250 ml of hot water. To make it soft, it is very important to wrap the container with cereals well; you can also use a thermos for cooking. Breakfast is ready!

Some people, along with cereals, steam various dried fruits. Raisins, dried apricots, dates or candied fruits will give the dish a sweet and pleasant taste.

Porridge on kefir

It is prepared in almost the same way as when steaming. Half a glass of cereal is poured with kefir so that it completely covers the oatmeal. Future porridge is covered and swells in kefir for 12-14 hours at room temperature. In the morning, oatmeal should be warmed up in the microwave.

Oatmeal in a jar

Low-calorie porridge is prepared as follows:

• 3-4 spoons are poured into a jar of 250-500 ml oatmeal;
• cold milk is added to the container with low content fat;
• everything shakes well.

It takes 8-10 hours to insist porridge for weight loss. Since morning healthy oatmeal will be ready. Despite all the usefulness lazy oatmeal, you can eat it only a few times, as it has a specific aftertaste. After a few breakfasts, many losing weight begin to fill the cereal with low-fat yogurt or other low-calorie fermented milk products.

Decoction

A decoction of oats is gaining popularity among losing weight. A wonderful medicinal cereal drink has many qualities that are beneficial to the human body:

• improves immunity;
• stabilizes the nervous system;
• normalizes sleep;
• restores work gastrointestinal tract and cardiovascular system;
• cleanses the body;
• promotes weight loss.

So that the decoction helps to quickly throw off overweight, its reception must be combined with physical activity.

It is worth noting that a lot of reviews on the forums proper nutrition they say that while taking the decoction, it is desirable to reduce the consumption of protein foods for 1-2 weeks. People who continued to eat meat, fish and dairy products had serious stomach upsets.

The recipe for making a decoction for weight loss is very simple. For him, you need to take a glass of grain and pour it with 3 glasses of water. Bring the liquid to a boil and leave to boil over low heat. When half of the water has evaporated, the drink is ready.

In order for the decoction to more effectively contribute to weight loss, not ordinary, but sprouted grains are added to the drink.

The drink can be drunk 2-3 times a day half an hour before meals.

Kvass

There is a lot of controversy about whether oatmeal helps to lose weight. Many people believe that the drink simply fills the stomach, not allowing you to eat much, that is, it acts as plain water"deceiving" the body. Hundreds of reviews of those who are losing weight indicate that kvass does not affect weight loss in any way, but they also argue that drinking the drink is only beneficial.

The recipe for oatmeal kvass is very simple. For cooking classic drink Needed: half a kilo oatmeal, three-liter jar, 3 tablespoons of sugar, 2 liters of clean water.

All food ingredients are placed in a jar. The container is closed with gauze and left at room temperature for two days. When foam appears on the drink, the water must be drained, and again add sugar and water to the oatmeal. After 12-14 hours kvass is ready.

Flakes

Oatmeal is a flattened and steamed cereal that has a corrugated structure. This method of processing can significantly reduce the cooking time of porridge.

Oat flakes are prepared according to the same principle as ordinary cereals, however, due to pre-treatment you can do it much faster.

To avoid wasting time preparing in the morning dietary breakfast you can use the following recipe:

Porridge without cooking

There are two ways to prepare flakes in this way: pour them warm water scald well in the evening, or in the morning, and then pour boiling water for half an hour.

In the second case, the porridge will turn out to be more “coarse” and raw, but it will saturate the body very well and allow you not to think about lunch for a long time.

Smoothies

Smoothies are a great alternative to the classic breakfast for weight loss. A wonderful sour milkshake with oatmeal contains many useful substances, and is also a good nutritious product.

Anyone can make an oatmeal smoothie. A simple drink contains two main ingredients: oatmeal and a low-fat fermented milk drink. Various fruits, berries, vegetables, nuts, dried fruits are also added to it. An interesting and varied drink will help you lose weight quickly and tasty!

Smoothie Recipe Examples

Banana Raspberry Cocktail. Calorie content 92 kcal per 100 g.

For cooking you need: 1.5 peeled banana, 100 g raspberries, 75 g fat-free yogurt, a teaspoon of honey, 25 g oatmeal flakes.

Bananas are cut into small pieces with a knife, after which, along with all the ingredients, they are sent to the blender bowl. The cocktail is whipped until smooth. Let the drink brew for 5-7 minutes, breakfast is ready!

Smoothie "Fruit". Calorie content 73 kcal per 100 g.

Ingredients: 4 tablespoons of oatmeal, 100 ml of low-calorie milk, pitted cherries 50 g, 2 big apples, 2 peeled bananas, a glass fat-free kefir, a tablespoon of honey.

Apples are peeled and cores are cut into small pieces, bananas are also crushed. warm milk you need to pour the flakes and let them swell for about 10-15 minutes. After that, pour all the ingredients into a blender bowl and grind until smooth. Happy weight loss!

You can’t completely replace regular meals with smoothies. Nutritious smoothies are great for breakfast and snacks.

Kissel

Oatmeal jelly has been known among the Russian-speaking population for many centuries, but they began to forget about it because of the large number of "goodies" sold in shops and cafes.

Kissel from oatmeal has almost the same properties as ordinary cereals, however, due to the effect of fermentation, probiotic qualities are more pronounced in it, which affect the improvement of the stomach and intestines.

Kissel is an enveloping drink. It can be used by people suffering from stomach ulcers, gastritis, hyperacidity and other diseases.

Overdose oatmeal jelly may cause stomach upset. The drink should not be consumed more than 2-3 times a day.

Numerous reviews from those who want to lose weight claim that the drink will help restore metabolism, lower blood cholesterol levels and perfectly satisfy hunger. Therefore, despite the fact that oatmeal jelly from hercules is very nutritious, you can safely start cooking it.

For jelly, you only need 250 g of oatmeal, a liter of clean water and time. To prepare a drink, you need to pour cereal with water. room temperature for 8-10 hours. After a viscous liquid has formed, the precipitate must be removed, and the liquid boiled and cooled. You can add ground cinnamon or honey to the jelly.

Drinking 3 cups of oatmeal jelly, you will lose 2-3 kilograms in one week.

Cookie

Households will surely delight oatmeal cookies home cooking. Interesting diet dish will allow you to keep yourself in shape without "breaking down" on sweets.

For cooking you will need:

• oatmeal - 300 g;
• dried apricots - 50 g;
• raisins - 50 g;
• prunes - 50 g;
• honey - 1 tbsp. l.

Preparing a dessert for weight loss is very simple: all the ingredients need to be crushed and mixed with honey. When the dough is ready, you should form cookies. The dessert is baked for 20-25 minutes at a temperature of 180 degrees.

Bran

beautiful food supplement from the hard shell of oats will become indispensable assistant in weight loss for anyone. Nutritious oat bran has the following properties.

• Lowering blood cholesterol levels. Bran contains twice as much nutrients, fiber and soluble fibers, which do not allow cholesterol to enter the circulatory system through the stomach.
• Appetite control. A small portion of an oatmeal supplement can easily replace a regular meal. Once in the stomach, bran swells, creating the effect of satiety.

Oat bran besides its own positive qualities have all the benefits of cereal, while having a calorie content of only 74 kcal per 100 grams.

Oat bran is not cooked, they are added to pastries, soups, cereals. In some cases, the additive is insisted on fermented milk drinks or water.

Do not eat more than three tablespoons of oat bran per day. Exceeding the dose causes severe stomach upset.

Hercules

Oatmeal, produced under the Hercules brand, has been known to everyone since kindergartens, since oatmeal porridge was the main breakfast for children preschool age. Because of this, many people do not like this extremely useful and nutritional product. However, if you want to lose weight, these cereals are indispensable.

Hercules flakes are made from processed, crushed oats that have passed through smooth rolls. On the this moment they are used in many recipes, and are also added to muesli, minute porridge, and cereal mixtures.

Recipes

Classic Herculean porridge will help you save maximum amount time to prepare breakfast. Flakes just need to be poured hot water in a ratio of 1:2, cover and let stand for five minutes.

Such oatmeal porridge you can eat three times a day, without any consequences. To make oatmeal more satisfying, low-fat kefir, honey, dried fruits, fresh fruits and berries are often added to it.

It’s easy to make oatmeal with kefir, but in order for the flakes to become soft, you need to take care of food 2-3 hours before eating.

For cooking, you need to take 100-150 flakes and completely fill them with low-fat kefir. This recipe also applies to "lazy" cooking.

Barley porridge

Barley is not a popular cereal in conventional cooking, however, it is effective tool for weight loss.

Pearl barley has many positive qualities:

• Vitamins, amino acids, macronutrients, minerals contained in cereals allow you to put in order the skin, hair, nails and the body as a whole.
• Barley is an excellent natural antiseptic.
• Porridge made from pearl barley, has a beneficial effect on the functioning of the gastrointestinal tract, promotes the removal of excess fluid, and activates the burning of fat cells.
• The cereal is hypoallergenic.

A diet based on barley porridge has no contraindications and is considered one of the most effective. A "hard" diet allows you to lose at least 1 kilogram per day.

According to nutritionists, you can stick to a pearl barley diet for no more than a week.

Recipes

The first method of preparation is the simplest: pour the cereal in the evening with warm water. Wash thoroughly in the morning and cook for 20-30 minutes. For a glass of pearl barley, you need 3 glasses of water.

Barley in vegetable broth

It will require: one and a half liters of water, 350 g of pearl barley, one onion, 2 carrots, herbs and spices to taste.

Onions and carrots must be peeled and fried a little in a pan without using oil. After they need to be lowered into water and make vegetable broth based on them. Take out the ingredients.

The cereal must first be thoroughly washed. Pour boiling water over and let stand for half an hour. Next, pearl barley and spices are added to the broth. Everything is cooked for 40 minutes. Sprinkle with herbs before serving.

Diet "Pushkin"

There is one interesting technique for losing weight on pearl barley - the Pushkin diet.

It lies in the fact that only the following products can be used:

• low-fat kefir;
• cabbage;
• fish.

In the evening you need to soak 100 gr. barley, boil it for 20 minutes in the morning. A serving of porridge is divided into 5 meals.

Diet for the day:

1. 200 ml low-fat kefir, porridge;
2. pearl barley;
3. porridge, 100 g of steamed fish;
4. a portion of porridge, an unlimited amount of cabbage;
5. pearl barley.

When dieting, it is important to consume at least 2 liters of water per day.

Traditionally, cereals are considered a hearty, high-calorie dish, used to maintain the body in working condition. However, there are recipes for dietary cereals, using which you can keep your weight in stable condition. Moreover, some diet cereals are eaten for weight loss, since the number of calories in them is minimal, and the volume of the stomach is filled to the maximum.

Below you can find out which diet cereals you can eat without worrying about your weight.

Recipe for dietary rice porridge in vegetable broth

To prepare this dietary porridge recipe, you need 1 cup of rice, 4-5 tbsp. spoons of unrefined vegetable oil, vegetable broth

Cooking method:

1. Rinse the rice thoroughly, let it dry and fry in a pan in vegetable oil so that it becomes a little transparent.

2. Next, put the rice in a saucepan with broth or water brought to a boil, close the lid and cook over low heat. You don't need to stir the porridge. When it is almost ready, remove the lid and hold on fire for a few minutes to dry slightly.

3. Put the prepared dietary rice porridge in vegetable broth into a deep dish or arrange it in portions. Butter can be served separately.

Recipe for dietary semolina porridge with skim milk

Diet semolina according to the recipe below is prepared from 5 tbsp. spoons of semolina, 1 liter of skimmed milk, 1/2 cup sugar, salt.

Cooking method:

1. Pour milk into a saucepan, put on fire and bring to a boil. Pour the cereal in a thin stream, stirring constantly, put sugar, salt to taste and mix well.

2. Close the pan with a lid and cook dietary semolina on the skimmed milk until ready.

Dietary buckwheat porridge with onions

Ingredients:

1.5 cups of buckwheat, 3 cups of water, 1 onion, salt.

Cooking method:

1. Sort the grits, lightly fry in a pan, then pour into a saucepan with boiling, salted water to taste, close and cook over low heat until it thickens. After a short while, put the pan in a warm oven so that the porridge will ripen.

2. Peel and chop the onion, fry in a pan and serve separately as a side dish for porridge. Dietary buckwheat porridge with onions served hot.

The most dietary porridge - barley

Barley porridge is considered the most dietary, since this cereal contains a minimum vegetable fats. To prepare this dietary porridge, take 1.5 cups of barley groats, 5 tbsp. spoons of unrefined vegetable oil, 3 cups of vegetable broth, salt.

Cooking method:

1. Sort the barley groats, sift with a sieve, pour into a dry frying pan and fry a little.

2. Then transfer to a saucepan with boiling, salted water to taste and cook over low heat until it thickens. Add oil and bring to a boil. During the cooking process, dietary barley porridge should not be interfered with.

Diet rice porridge with pumpkin

Cooking method:

1. Cut the pumpkin pulp into small cubes. Pour the fried rice into a clay pot or cast iron pan, pour in water, put the chopped pumpkin pulp, sugar and cook until tender over low heat.

2. Cool dietary rice porridge. Put on a dish or arrange on portioned plates and serve porridge with pumpkin to the table.

Recipe for diet millet porridge with prunes

Ingredients:

1 cup millet, 3 cups water, 4 tbsp. spoons of unrefined vegetable oil, 500 g of prunes, sugar, salt.

Cooking method:

1. Sort the prunes, wash. Drop into boiling water and boil. Pour the broth into another pan, add millet and sugar to it, salt to taste. Mix everything and put on fire. Cook until you get a fairly viscous porridge.

2. Put the finished porridge into portioned plates, add vegetable oil and boiled prunes to each. Serve millet porridge with prunes to the table hot.

Diet barley porridge with potatoes

Ingredients:

1 cup pearl barley, 4 potatoes, 4 cups vegetable broth (can be replaced with water), 4 tbsp. spoons of unrefined vegetable oil, salt.

For gravy: 100 g bacon, 4 tbsp. spoons of vegetable broth, onion.

Cooking method:

1. Rinse well the grits for dietary barley porridge with potatoes and soak in hot water. After 9 hours, put in a pan, after pouring oil into it, and lightly fry. Peel potatoes, wash and cut into slices. Next, transfer the grits to a saucepan with boiling vegetable broth or water salted to taste, pour the potatoes and bring to readiness.

2. To prepare the gravy, cut the onion and bacon into small pieces, lightly fry in a pan, pour in the broth and mix thoroughly.

3. Finished barley porridge with potatoes, put on a warm deep dish or arrange on portioned plates, pour over with gravy and serve.

How to cook porridge with onions and bacon

Ingredients:

4 cups ready-made crumbly porridge (wheat, buckwheat, oatmeal, millet, pearl barley or barley), 150 g bacon, 2 onions.

Cooking method:

1. Before you cook porridge with onions and bacon, cut the bacon into small cubes, chop the onion, combine with the bacon in a pan and lightly fry.

2. Mix hot, freshly cooked porridge with bacon with onions and serve.

Recipe for rice porridge baked in pumpkin

Ingredients:

1.5-2 kg pumpkin, 1 cup rice, 1 cup sour cream, 100 g butter, 1 cup raisins, 5-6 egg yolks, sugar, salt.

Cooking method:

Cut off the top of the pumpkin, select the seeds, scrape out the entire middle so that the walls are 10-15 mm thick. Separately, boil 1 cup of rice with 1/2 pumpkin mass. Add sour cream, butter, sugar, raisins, egg yolks, stir. Transfer to a pumpkin, close it with a cut lid, bake in the oven. Serve porridge baked in pumpkin, spreading out on portioned plates.

Diet millet porridge with pumpkin

Ingredients:

750g pumpkin, 3 cups water, 1 1/2 cups washed millet, water, salt.

Cooking method:

Peel the pumpkin, finely chop, put in a saucepan, cover with water and cook for 10 minutes. Then add millet and, stirring, cook for another 15-20 minutes, then cover the porridge with pumpkin and put it in the oven for 30 minutes.

Recipe for dietary buckwheat porridge with onions

To prepare dietary buckwheat porridge according to the recipe below, you will need 2 cups of buckwheat, 2 heads onion, 3 tbsp. tablespoons of vegetable oil, water, salt.

Cooking method:

1. Sort buckwheat, wash and dry in a saucepan with a thick bottom, stirring constantly, salt and, when the cereal becomes dry and crumbly, pour 3 cups of boiling water.

2. Cover with a lid and cook over low heat without stirring, otherwise the porridge will not be crumbly. Fry finely chopped onion in a pan and put it in the finished porridge. Serve diet buckwheat porridge with hot onions.

More on the topic

Despite the high beneficial features, Manchurian walnut is rarely used in food purposes immediately after collection: it is associated with great difficulties ...

Diet cereals are the most important source healthy carbohydrates in the diet of every person who leads a healthy lifestyle. Cereals charge our body with energy for the whole day, since carbohydrates enter the blood rather slowly, and throughout the day. Therefore, a feeling of satiety is created for a very long time. The porridge contains great amount vitamins, minerals and fiber, which helps prevent constipation. What's more, the fiber from oats, rye, and barley grains helps lower cholesterol and also slows down the rise in blood sugar levels. The fiber contained in wheat bran binds water and promotes good digestion. Therefore, porridge is an excellent breakfast and a good side dish for lunch.

Preparation of diet cereals

You need to cook porridge in water, but you can also use skim milk. Dietary porridge can be seasoned with sauces, dietary dressings. You can also season with fruits, nuts, honey and dried fruits. The most useful diet cereals are buckwheat and oatmeal. They contain enough vitamins and microelements, and oat grains contain a huge amount of protein.

So that when eating dietary cereals your weight does not increase, you should include vegetables, fruits, as well as lean meats and fish in your diet. But if you are losing weight, then in no case do you need to combine fatty or fried foods because they are high in calories. If you follow everything correctly, you will not only be able to lose weight and maintain a slim figure, but also improve health, digestion, and improve the quality of life.

Diet cereal recipes

Millet porridge

Pour water into a saucepan and add cereal. Proportions - 1 part cereal, 3 parts water. Let the water boil, then drain the water. We fill again clean water and put it on the stove. After boiling, continue to cook for five minutes over medium heat. After cooking, add a tablespoon of honey, and mix well. Also, if you wish, you can add fresh fruits to the porridge, and any. Millet groats consist of protein, and contribute to the rapid digestion of food. In addition, it is the most delicious diet porridge!

Barley porridge

For 1 cup of cereal we take 3 cups of water. We put water on the stove, after the water boils we fall asleep cereals. Cook for about 25 minutes, stirring. Salt should not be. Porridge can be heated, but not fried. Barley porridge contains selenium, B vitamins and protein. Also contributes to excellent prevention oncological diseases, has a rejuvenating effect.

Oatmeal

Pour half a cup of milk and half a cup of water into a saucepan, bring to a boil. Next, add 1/3 cup of oatmeal, and 3 tablespoons of powdered fiber. Then salt and cook over low heat, about 7 minutes, until the porridge thickens. Cover with a lid and let it brew for about two minutes.

Diet porridge ready! Oatmeal contains fats, proteins and amino acids. It gives us a feeling of satiety and lowers cholesterol levels, as it is rich in fiber.

Buckwheat

Buckwheat porridge contains a huge amount of valuable substances such as: cobalt, potassium, manganese, iron, etc. It is an excellent breakfast for diabetics. So feel free to add it to your diet! For 1 cup of cereal, take 3 cups of water, first boil the water, then add buckwheat, cook for 10 minutes, turn off the gas and wrap the dish with a towel, wait 30 minutes. The porridge is ready.

Lentil porridge

This porridge is a great find for those who cannot do without meat. It contains protein folic acid and iron. Such porridge will help overcome the feeling of hunger and make up for the lack of necessary substances in the body. Lentils are cooked in cold water, fall asleep in a ratio of 1 to 5 and boil until soft. Pre-soaking seeds in water for 2-3 hours before cooking can reduce the cooking time of porridge.

Especially for – fitness trainer Elena Selivanova

Diet cereals help not only to keep the weight at the right level, but also are the most important source of healthy carbohydrates. cereal crops contain mainly complex carbohydrates that charge human body energy for the whole day. After porridge, the feeling of satiety remains for a long time. Among other things, cereals contain just a huge amount of minerals, vitamins, fiber, which contributes to gentle cleansing intestines and prevents constipation. So, fiber from barley, oats and rye slows down the rise in blood sugar and lowers cholesterol. And the fiber wheat bran binds water and promotes excellent digestion. Therefore, porridge in without fail should be part of our diet.

How to cook diet cereals

Boil porridge should be in skim milk or water. Dietary porridge for weight loss can be seasoned with sauces and any dietary dressings. Dried fruits, honey, nuts and fruits can be added to cereals. The most useful diet cereals in terms of nutrition are buckwheat and oatmeal. So that your weight does not increase, combine cereals with fresh fruit and vegetables, eat lean meats and fish. No need to season porridge butter and eat fried foods with it, because they have high calorie content. If you use cereals correctly, you will definitely lose weight without using any diets. Here are the basic recipes for diet cereals.

Diet oatmeal

Pour half a glass of water and half a glass of low fat into the pan. Next, pour in 1/3 cup of rolled oats and add 3 tablespoons of dry fiber. Salt and cook the porridge over low heat for 7 minutes. Cover the porridge with a lid and let it brew for 2 minutes. Diet porridge is ready.

Dietary buckwheat porridge

Buckwheat contains a large number of minerals: iron, manganese, potassium, cobalt. Buckwheat porridge even diabetics are allowed to eat, so you can safely introduce it into your diet. For one glass of cereal, take 3 glasses of water. First bring the water to a boil, then add the washed buckwheat. Boil the porridge for 10 minutes, and then wrap the pan well. After 30 minutes, the porridge will be ready.

Millet porridge

Pour 3 cups of water into the pan, and then add 1 cup of the washed cereal. When the water boils, drain it and add fresh water. Put the porridge back on the fire. After boiling, cook the porridge for another 5 minutes over medium heat. Then add a tablespoon of honey to the porridge and mix it well. contributes to the rapid digestion of food. Besides, it tastes very good.

Barley diet porridge

Pour 3 cups of water into a saucepan and bring to a boil. When the water boils, add the cereal. Cook the porridge for about 25-30 minutes, stirring occasionally. Then remove the porridge from the heat and let it stand for another 10 minutes.