What cereals can you eat when losing weight - a list of the lowest calorie cereals. What weight loss cereals can be used to achieve significant weight loss. The combination of cereals with other products

Hello my dear readers. I think everyone eats cereals. They can be boiled and eaten as independent dishes. And you can use it as a side dish for meat, poultry and other products. But what kind of cereals are suitable for weight loss that burn fat? Let's figure out which cereals can be consumed on a diet, and which are not worth it.

Despite the fact that all cereals are rich in carbohydrates, they are still suitable for weight loss. It is important to understand that carbohydrates are different. Fast carbohydrates - sweet fruits, cakes, sweets, are quickly digested. Raise blood sugar levels and whet the appetite. Because of this, we are recovering.

Of course, not all cereals are low-calorie and suitable for weight loss. Plus, we ourselves add calories with fatty milk, butter and sugar 🙂

What to look for when choosing cereals

For diet food pay attention to the content of high-protein foods. Also very important indicator is GI.

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 more useful the porridge;
The content of vitamins,;
Amino acid content - these substances are necessary for muscle tissue. The more varied the amount of useful amino acids, the better the cereal.

According to these indicators, buckwheat, oatmeal, as well as barley (barley) are the leaders of the most useful. Below I will show you why these 3 cereals are the best for dietary nutrition.

What cereals are good for weight loss

Oat groats

Calorie content of oats 366 kcal per 100 gr. dry product. Proteins 11.9 g, fats 7.2 g, carbohydrates 69.3 g. Glycemic index hercules - 55. It may vary depending on the method of preparation. Oatmeal is rich in fiber, which makes up 10% of the total.

Buckwheat grain

It is believed that buckwheat is the most useful for weight loss. Calorie content of cereals - 313 kcal. At the same time, cereals contain as much as 12.6 g of complete protein. For product plant origin it's very impressive.

At the same time, the protein has an almost complete set of useful amino acids. The cereal also contains fats - 3.3 g, and carbohydrates - 62.1 g. The glycemic index of buckwheat is 50-60. It can be lowered the right way cooking. How to do this, I wrote below. So keep reading 🙂

Buckwheat is also rich in fiber, so it satisfies hunger well. Thanks to her, you will eat less and will not be hungry for a long time. It is rich in iron, so when it is lacking, it helps a lot. I advise you to try green buckwheat for a change. This is the same cereal that has not been roasted.

Perlovka (barley groats)

Barley GI is only 20-30 units. She is one of the leaders among cereals in terms of GI. But, if you boil 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 very healthy cereal, which contains a large number of vitamins and minerals.

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

Flax seed

Separately, I want to say about flax seeds. Such porridge in Russia is not yet very common. Although we forgot that it is our native dish. In Europe, it has gained popularity under the brand name "superfood" and is often added to smoothies and other dishes.

There is a lot of high-grade protein in flax seed - 28.9 g. At the same time, fats - 11 gr., And total carbohydrates - 17 gr. Calorie content is - 295 kcal. In addition to useful amino acids, flax contains a large amount of Omega-3. These fatty acids it is 10 times more than in buckwheat. Flax is also rich in B vitamins.

40% of cereals is fiber, which improves digestion. Flaxseed porridge It has great amount useful substances. We can say that this is our superfood. Watch an informative video from Malysheva about this product.

At the beginning of the 20th century, Russia occupied a leading position in the production of linseed oil. But on economic indicators sunflower was much more profitable to produce. And gradually linseed oil 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 use some cereals. This does not mean that these products cannot be eaten at all. There is simply little use for them. Personally, I do not see the point in eating something that is not healthy.

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

When buying, remember that light-colored cereals contain the least amount of minerals.

Semolina is completely cleaned from the shell, where the storehouse of the most nutrients and micronutrients. In the refined grain, only starch and protein remain. Consider it the same flour. Why eat such a product when there are full-fledged cereals.

White rice - Another cereal that has a minimum of benefits. Rice porridge athletes often use during the loading period. For men who do strength exercises it is a fast source of carbohydrates. It helps them recover from workouts. White rice is very quickly digested, while it contains only 1-1.5 grams. fats. However, for weight loss the best choice.

This cereal, like semolina, is completely cleared of the shell, therefore useful fiber it doesn't. But as much as 80% polysaccharides. The GI of cereals increases from 60 to 80 when cooked.

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

How to cook

The most healthy porridge for weight loss - properly prepared. The glycemic index of cereals may increase during cooking. I will list the most probable causes increase in calorie content and GI of cereals:

Cooking time- When cooked for a long time, the starch swells greatly. One of its molecule binds 10-20 water molecules. The more you boil, the more water binds. Due to these properties of starch, the GI increases.
Microwave cooking- cooking in a microwave oven increases the 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 rice in the microwave or boil buckwheat.
Adding oil- it not only increases the calorie content. Oil reduces beneficial features fiber. Although it's so delicious 🙂
Boiling in milk- the exception is fat-free. Any other increases the calorie content of the dish.
Adding sugar, salt(if a lot) - an excess of the latter disrupts natural metabolism and stimulates swelling. A small amount of salt can be used. 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 a 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. Pour them in the evening hot water in the proportion of 1 part cereal to 2 parts water. And leave to swell. In the morning, put to boil, adding water to the desired level of cooking and bring to a boil. Then turn off the heat, leaving under the lid until fully cooked.

This method of cooking will preserve the fiber as much as possible, more vitamins and micronutrients. Add fresh or frozen berries for flavor. You can use dried fruits, some nuts, fresh fruits.

Diets on cereals

Now you know what cereals you can eat when losing weight. This dish Better to eat for breakfast or lunch. Before going to bed, it is better not to eat porridge. For greater effectiveness, do not forget about fluid intake. Fiber will do its job better if you drink at least 2 liters of water per day.

To date, there are many proven diets on cereals.

If you are going to buy cereals, buy the most common ones. Now cereals with the “Organic” sticker have appeared on sale. it regular products, which are no different from cereals without a sticker. The effect of losing weight will not get better from just one inscription. And overpay 2-3 times more.

So we figured out what cereals you can eat when losing weight. Eat right and stay healthy. Be sure to subscribe for updates. Join me in in social networks. Bye everyone!

If you go a little deeper into history, it becomes clear that it was cereals that have always been the basis of nutrition in Russia. Our ancestors passed this tradition on to us. After all, it is porridge that is most suitable for the body of a Slavic person. From them we can get everything we need for healthy life Literally everything you need!

But what are we seeing today? And today the picture is this: nutritionists are sounding the alarm - modern man radically changed his food system. It almost completely lacks coarse fibers and. Our food contains almost no minerals and vitamins. Most people have switched to soft foods that are easy and quick to digest, and refined to boot! And it hurts a lot digestive system and the whole organism as a whole. After all, improper digestion leads to metabolic disorders and pathological (irreversible) changes in other human organs.

And the consequences come in the form serious illnesses, which in recent years very much "rejuvenated". The number of cardiovascular, allergic, oncological and other diseases is rapidly growing. But this could have been avoided if we switched to more healthy lifestyle life and nutrition in particular. After all, nature has already taken care of everything! If our food had more fiber and vital trace elements, the health of many would have improved dramatically! All vital elements for a person are incorporated in whole grain cereals and legumes.

Doctors and researchers around the world unanimously declare that the use of diet cereals for breakfast(precisely in the morning), can work wonders with our body! You just need to decide which porridge is most suitable for you, because the whole effect will depend on this.

Below is sample list cereals and their beneficial properties.

Barley grits

Contains: B vitamins, selenium, protein.

The cereal itself is a finely crushed barley kernel. Helps bring out heavy metals from the body, has a good anti-aging effect and even is the prevention of cancer.

Lentils

Contains: folic acid, protein, iron.

Belongs to the legume family. Lentils lower blood sugar levels. Renders good effect in diseases of the duodenum.

Oatmeal

Contains: rare amino acids, proteins, fats.

Oatmeal is considered dietary product. But at the same time they are very nutritious. oatmeal has high content soluble fiber, so it helps lower blood cholesterol levels.

Manka

Contains: proteins, protein, carbohydrates, practically no fat.

In fact, semolina is wheat grains, only very finely crushed. This - good recipe. Just think, in a serving of semolina, calories are 2 times less than in buckwheat, which has always been considered a dietary product.

Peas

Contains: minerals, proteins, iron, carbohydrates.

in peas great content proteins, due to which this porridge is very nutritious. It is recommended, for example, to patients with rehabilitation period. So it definitely doesn't fit.

Buckwheat

Contains: potassium, iron salts, manganese, cobalt.

Pearl barley

Contains: B vitamins, selenium, minerals, protein.

Perlovka is peeled barley grain. It is a powerful antioxidant.

Wheat groats or millet

Contains: vitamins, protein, carbohydrates.

One of the most delicious cereals. Inferior to the presence of valuable protein only rice and buckwheat. Promotes proper digestion of food.

Rice white

Contains: vitamins of groups P and B, starch.

Rice removes salt from the body, preventing them from being deposited. Promotes metabolism, and treatment of polyarthritis.

It is also important how the porridge will be cooked and with what foods it will be eaten.

It has long been proven that cereals are best combined with fruits, and it does not matter in what form they are: raw, dried, canned, etc. So feel free to experiment!

And finally, great recipe for dietary breakfast - fruit porridge.

For cooking we need:
- 200 grams of wheat or oat flakes
- 1 carrot
- 1 egg
- 1 apple
- half a glass of your favorite fruit juice
- sugar and salt to taste.

Three carrots on a coarse grater and combine with cereal. Pour the mixture with boiling water and cook over medium heat for 10 minutes, not forgetting to stir occasionally. Add a pinch of sugar and salt. The resulting porridge needs to be cooled slightly, and then added to it. egg yolk. Peel the apple from the skin and chop finely. Pour it with fruit juice and mix with carrot porridge. Beat the whole mixture with a mixer or blender until smooth. Porridge is consumed hot, so it must be thoroughly warmed up before serving.
Enjoy your meal!

Anastasia Duduka
Women's magazine JustLady

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. Can be submitted separately butter.

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 diet semolina for 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 serve hot with onions.

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. Barley groats sort, 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 interfere.

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 glass 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. Put the prepared barley porridge with potatoes on a warm deep dish or arrange on portioned plates, pour over the 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.

Weight Loss Methods

Now, in the age of high technology, women of any age can choose from a variety of methods that help to make the figure perfect. These are various cosmetic procedures as well as a huge selection medicines for weight loss. Specialists have developed many complexes therapeutic gymnastics and low calorie diets. In different women's magazines and on the Internet you can find an acceptable diet for yourself, which will not be very difficult for a person, not only materially, but also physically.

Kashi on the water

AT recent times The porridge diet has become popular. To lose weight with the help of cereals, a woman does not need great willpower, because the main principle proper weight loss You can't feel hungry all the time. For every 3 hours, you need to eat at least 100 g of this healthy product.

A diet on cereals for weight loss will not cause a big blow to a woman's body. After all, the cereal, from which porridge will be cooked, contains many trace elements and vitamins.

The most interesting thing is that weight loss cereals consist of complex carbohydrates, which, in principle, should increase body weight. But that doesn't happen.

To improve the result, it is necessary to observe one important condition- boil porridge in water. During the cooking process, the caloric content of the products decreases due to the fact that, while boiling, the cereal absorbs water. If you weigh the cereal before and after cooking, you will notice that the mass after the process has increased by 2-3 times. Therefore, if you eat 200 g of cooked porridge, less than 200 kcal will enter the body.

What weight loss cereals can be used to achieve significant weight loss

Each slimming porridge is very low in calories, only if it is cooked without adding salt, sugar, milk and butter. It can be oatmeal, rice, wheat, barley, buckwheat, pea, corn and barley porridge. It is believed that these are the most useful cereals for weight loss.

Usually, thanks to such a diet, you can lose up to 7 kg per week, depending on total mass body. In studies, doctors noticed that people with the 3rd degree of obesity are much easier to lose a few kilograms in the first week than people with the first and second degrees.

This can be explained primarily by the fact that, following a diet, a person refuses to consume salt, especially in the first 2 weeks, as a result of which the fluid accumulated in cells and tissues internal organs, freely leaves the body. After all, as a rule, we can have up to 10 liters of excess fluid in our body.

Thanks to dietary carbohydrate nutrition, a person improves skin color, as well as the condition and appearance of hair and nails.

Oatmeal

It is believed that oatmeal for weight loss is the most useful. It enters the intestines and, thanks to the fiber in the cereal, it is cleansed. The cells of the stomach and intestines are cleansed, throwing out harmful substances and slag. Heaviness, constipation, flatulence, which occur with frequent use fatty foods.

In addition, oatmeal for weight loss is rich in vitamins of the PP, B, E groups. It includes magnesium, calcium, phosphorus, iron, zinc and sodium. Interestingly, when eaten oatmeal porridge for weight loss, after a 7-day diet, weight is not added at all even with the condition that a person begins to eat all foods, that is, eats according to his daily diet.

There is only one unpleasant quality - insipidity. After a few days, it is very difficult to start eating oatmeal again in the morning, so you can add a little cinnamon for taste, which also speeds up the metabolism.

How to cook and eat oatmeal

Oatmeal is very quick to cook, which is another plus, especially when in a hurry. You can simply pour boiling water over the grits and let it brew for five to seven minutes.

After a woman finishes her diet, oatmeal should only be eaten for breakfast. Now you can add some sweet fruits or a teaspoon of honey for taste.

It has been proven that 200 g of oatmeal, eaten once a day for breakfast or dinner, will cause weight to decrease until a person loses weight to "his norm."

Millet porridge

Millet porridge for weight loss is also very good. It consists of coarse fibers that cannot be processed in the stomach very quickly. As a result, it is precisely because of this that rapid saturation does not come, that is, there is no feeling of hunger.

Another attractive quality of this cereal is that, along with bowel cleansing, thanks to the active substances, in the blood cells there is also a purification from toxic substances and antibiotics. After cleansing, a large amount enters the body different vitamins, for example, groups E and PP, cells are also saturated with sulfur, potassium, magnesium, sodium and phosphorus.

When choosing cereals in the store, it is very important to look at the appearance of the grain. It should be small round grains of bright yellow color. It has been established that the brighter the cereal, the more useful substances are stored in it.

How to cook millet porridge

If you stick only to a millet diet, then in a week you can lose at least 5 kg. Cooking millet porridge is very easy. It is necessary to pour the cereal for about 3 hours warm water in a ratio of 1:3 (1 glass of cereal and 3 glasses of water). After the cereal has softened, it is necessary to divide it into 5 parts and eat 1 serving at a time throughout the day. You should not cook porridge. You can add a little oil, but only linseed, which, in turn, also affects the dropping process excess weight.

With such a diet, you can not drink coffee, as well as strong tea. It is necessary to drink at least 2 liters of water per day 30 minutes before meals and at least an hour after, and drink green tea.

During a diet, it is very useful to drink only melt water. It is very easy to make it at home. Must be poured into plastic bottle water and put it in freezer for 5-6 hours until it is completely frozen. After that, take out the bottle and let the water melt. The water that remains after freezing is called melt water.

Buckwheat

For weight loss on cereals, you can use buckwheat. A few years ago, this diet was very popular among women. Almost every woman and even some of the men tried to lose weight in this way. In a few weeks, you could lose up to 10 kg of excess weight.

Buckwheat is a very useful cereal also due to the fact that it is grown in the fields without the addition of fertilizers. This crop grows so much that it does not allow other plants, such as weeds, to grow nearby. That is why there is no need to fertilize the soil.

This cereal contains a large amount of iron, and it, in turn, prevents the occurrence of anemia. It is very useful to include buckwheat porridge in your diet for women in critical days, because, thanks to the iron in the croup, a breakdown does not occur.

Buckwheat is rich in vitamins B 6 , P, B 1 , B 2 , PP and rutin, which has an immunomodulatory effect. It contains the largest amount of complex carbohydrates, which are broken down in the body for a very long time and do not add appetite.

In addition, after following the diet, it is very important to arrange fasting days on buckwheat at least once a week. There is nothing difficult about this, especially after eating only porridge for several weeks. After all, the result will be simply wonderful. Depending on the total body weight, you can lose up to 2 kg of excess weight per day. But we must not forget that during unloading day it is necessary to drink as much filtered or melted water as possible.

How to cook buckwheat porridge

Very simple preparation of this porridge for weight loss. The recipes for almost all cereals on the water are the same. Groats are steamed overnight with boiling water. It is necessary to take ¼ of the package (250 g) of cereals, completely fill it with water, cover with a lid and cover the saucepan with something warm on top. In the morning, the porridge is divided into portions and eaten. When losing weight on buckwheat porridge, it is allowed to drink up to 1 liter per day fermented milk product, for example, kefir, but strictly 1%.

It is not very tasty to eat only buckwheat porridge for 2 weeks, but the result will speak for itself: minus 9-10 kg.

Corn porridge

Corn porridge for weight loss occupies one of the very first places in the table of products useful for the body, but, nevertheless, does not get the first place among women who lose weight on cereals.

And this is very bad, because, if you look, as a result of a 3-day diet, you can lose 5 kg. And this despite the fact that you can eat it in any quantity.

In addition, corn porridge (mamaliga) gives positive effect in diseases of the heart, and is also used by doctors for endocrine disorders. One of positive qualities of this cereal is its non-allergic. Even in complementary foods for children under one year old, corn porridge is one of the first to be introduced.

How to cook corn porridge

When dieting for corn grits the recipe for making porridge is as follows. Needs to be filled for a few hours. cornflakes water to soften, then drain the water and put the already clean cereal on fire, pre-fill clean water at the rate of 1:4 (1 cup of corn flakes and 4 cups of water). The porridge is cooked for a short time. After the corn flakes become quite soft, remove the pan from the heat and divide the resulting portion of porridge into 6 parts. It turns out that 1 part is 1 serving.

Water - benefit or harm

Some women drink several glasses to blunt the feeling of hunger. warm water instead of eating. With such "replacements" one must be very careful, since it is unacceptable to keep the stomach "empty".

Because of these actions, the body enters a state of stress, and instead of decreasing, the weight will stand in one place. The most important thing when losing weight is not to feel hungry. A person should eat up the food that is part of the chosen diet. If this does not happen, then losing weight on this particular diet will not make any sense to him.

2 weeks after weight loss, and a maximum of a month, everyone returns lost kilos and sometimes more than what was.

A diet in which all cereals for weight loss are collected

For those women who cannot follow a diet that requires eating only one type of cereal, experts have developed a very interesting diet that has recently become quite popular.

Weight loss with this diet lasts 10 days. An interesting condition is that every day the porridge changes.

During the 1st day you need to eat only oatmeal on water without seasonings (salt, sugar, butter), but in any quantity. On the 2nd day, you need to eat rice porridge under the same conditions. The 3rd day is dedicated to delicious buckwheat. Day 4: you can eat bright yellow millet porridge, which appearance reminiscent of coming soon spring and sunny summer. On the 5th day, you can eat only barley porridge. Barley porridge is eaten on the 6th day. During the entire 7th day, you can eat millet porridge, and on the 8th day you can already repeat oatmeal (oatmeal). On the 9th, as on the 2nd day, only rice is eaten. And finally, on the 10th, as on the 3rd day, buckwheat porridge.

If desired, the diet is continued according to the same scheme, but one should take into account the fact that the body must receive not only carbohydrates, but also proteins with fats of both vegetable and animal origin, so sit on such a diet for a long time not recommended.

In order not to get better within 1 month after the diet, you need to not eat fatty and spicy foods, do not overeat and try to adhere to the principles of a healthy diet.

Weight loss cereals can be purchased at any grocery store, while your costs will be small.

Despite the fact that all cereals are rich in carbohydrates, they are still suitable for weight loss. It is important to understand that carbohydrates are different. - sweet fruits, cakes, sweets, are quickly digested. Raise blood sugar levels and whet the appetite. Because of this, we are recovering.

Of course, not all cereals are low-calorie and suitable for weight loss. Plus, we ourselves add calories with fatty milk, butter and sugar 🙂

What to look for when choosing cereals

For diet food, pay attention to the content. Also a very important indicator is GI.

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 more useful the porridge;
The content of vitamins,;
Amino acid content - these substances are necessary for muscle tissue. The more varied the amount of useful amino acids, the better the cereal.

According to these indicators, buckwheat, oatmeal, as well as barley (barley) are the leaders of the most useful. Below I will show you why these 3 cereals are the best for dietary nutrition.

What cereals are good for weight loss

Oat groats

Calorie content of oats 366 kcal per 100 gr. dry product. Proteins 11.9 g, fats 7.2 g, carbohydrates 69.3 g. The glycemic index of oatmeal is 55. It may vary depending on the method of preparation. Oatmeal is rich in fiber, which makes up 10% of the total.

Buckwheat grain

It is believed that buckwheat is the most useful for weight loss. Calorie content of cereals - 313 kcal. At the same time, cereals contain as much as 12.6 g of complete protein. For a plant product, this is very impressive.

At the same time, 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 lowered by the correct cooking method. How to do this, I wrote below. So keep reading 🙂

Buckwheat is also rich in fiber, so it satisfies hunger well. Thanks to her, you will eat less and will not be hungry for a long time. It is rich in iron, so when it is lacking, it helps a lot. Recommended for variety. This is the same cereal that has not been roasted.

Perlovka (barley groats)

Barley GI is only 20-30 units. She is one of the leaders among cereals in terms of GI. But, if you boil 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.

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

There is a lot of high-grade protein in flax seed - 28.9 g. At the same time, fats - 11 gr., And total carbohydrates - 17 gr. Calorie content is - 295 kcal. In addition to useful amino acids, flax contains. These fatty acids in it are 10 times more than in buckwheat. Flax is also rich in B vitamins.

40% of cereals is fiber, which improves digestion. Flaxseed porridge has a huge amount of useful substances. We can say that this is our superfood. Watch an informative video from Malysheva about this product.

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

The most harmful cereals

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

When buying, remember that light-colored cereals contain the least amount of minerals.

Semolina is completely cleaned from the shell, where is a storehouse of the most nutrients and trace elements. In the refined grain, only starch and protein remain. Consider it the same flour. Why eat such a product when there are full-fledged cereals.

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

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

How to cook

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

Cooking time- When cooked for a long time, the starch swells greatly. One of its molecule binds 10-20 water molecules. The more you boil, the more water binds. Due to these properties of starch, the GI increases.
Microwave cooking- cooking in a microwave oven increases the 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 they cook or.
Adding oil- it not only increases the calorie content. Oil reduces the beneficial properties of fiber. Although it's so delicious 🙂
Boiling in milk- the exception is fat-free. Any other increases the calorie content of the dish.
Adding sugar, salt(if 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 a 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. Pour them in the evening with hot water in the proportion of 1 part of cereal to 2 parts of water. And leave to swell. In the morning, put to boil, adding water to the desired level of cooking and bring to a boil. Then turn off the heat, leaving under the lid until fully cooked.

This method of cooking will preserve fiber as much as possible, more vitamins and trace elements. Add fresh or frozen berries for flavor. Can be used , .

Diets on cereals

Now you know what cereals you can eat when losing weight. This dish is best eaten for breakfast or lunch. Before going to bed, it is better not to eat porridge. For greater effectiveness, do not forget about fluid intake. Fiber will do its job better if you drink at least 2 liters of water per day.

To date, there are many proven diets on cereals.

If you are going to buy cereals, buy the most common ones. Now cereals with the “Organic” sticker have appeared on sale. These are ordinary products that are no different from cereals without a sticker. The effect of losing weight will not get better from just one inscription. And overpay 2-3 times more.

So we figured out what cereals you can eat when losing weight. Eat right and stay healthy. Necessarily . Join me on social networks. Bye everyone!