What cereals can you eat for weight loss? Diet porridge recipes

If you delve a little deeper into history, it will become clear that cereals have always been the basis of nutrition in Rus'. 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 its food system. It is almost completely free of coarse fibers and. Our food contains almost no minerals and vitamins. Most people have switched to soft foods that are easily and quickly digested, and refined to boot! But it hurts a lot digestive system and the entire body as a whole. After all incorrect operation 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“rejuvenated” very much. The number of cardiovascular, allergic, cancer and other diseases is rapidly growing. But this could have been avoided if we had switched to more healthy image life and nutrition in particular. After all, nature has already taken care of everything! Be more fiber and vital in our food essential microelements, the health of many would improve dramatically! All vital elements for humans are contained in whole grain cereals and legumes.

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

Below is sample list porridges and their beneficial properties.

Barley groats

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 prevents cancer.

Lentils

Contains: folic acid, protein, iron.

Belongs to the legume family. Lentils reduce blood sugar levels. Renders good effect for 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 is high in soluble fiber, which helps lower blood cholesterol.

Semolina

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

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

Peas

Contains: minerals, proteins, iron, carbohydrates.

Peas are high in protein, making this porridge very nutritious. It is recommended, for example, for patients with rehabilitation period. So it's definitely not suitable for her.

Buckwheat

Contains: potassium, iron salts, manganese, cobalt.

Pearl barley

Contains: B vitamins, selenium, minerals, protein.

Pearl barley is peeled barley grain. Is a powerful antioxidant.

Wheat groats or millet

Contains: vitamins, protein, carbohydrates.

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

White rice

Contains: vitamins P and B, starch.

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

It is also important how the porridge will be prepared and with what products it will be eaten.

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

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

To prepare we will need:
- 200 grams of wheat or oatmeal
- 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 flakes. Pour boiling water over the mixture and cook over medium heat for 10 minutes, remembering to stir occasionally. Add a pinch of sugar and salt. The resulting porridge needs to be cooled a little, and then added to it egg yolk. Peel the apple and chop finely. We water it fruit juice and mix with carrot porridge. Beat the entire mixture with a mixer or blender until smooth. The porridge is consumed hot, so it needs to be warmed thoroughly before serving.
Bon appetit!

Anastasia Duduka
Women's magazine JustLady

There are many that are allowed to be consumed during diets, but not all of them can help burn 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 cooking. Packaged products that only need to be poured with boiling water will bring absolutely no benefit. They contain significantly less useful substances than in natural cereals.

Cereals, the list of which is provided below, are considered slow carbohydrates that keep the body full for a long time. Also beneficial influence provides fiber, vegetable protein and microelements contained in these cereals. They help improve bowel function and are 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:

Name of porridge	Basic information	Calorie content per 100 g
Buckwheat	Contains sufficient quantity vitamins, fats, proteins and other elements necessary for the body. Nutritionists recommend consuming buckwheat porridge even with obesity.
	Able to remove toxins and waste from the body. Contains enzymes that help digest fats, proteins and amino acids.
Pea	Different high content fiber, mineral salts, antioxidants and vitamins.
	Rich nicotinic acid, manganese, zinc, protein and copper - elements that are often lacking in those losing weight.
Wheat	Helps reduce blood cholesterol and stabilize fat metabolism, and also improves the functioning of the whole body.
Corn	Quickly and effectively breaks down fat cells, lowers cholesterol and removes toxins.
Rice (brown rice)	The cereal is distinguished by its content of vitamins of the entire B group. It also contains fiber, protein, starch and carbohydrates.
Pearl barley/barley	Very useful for people suffering from constipation. Provides the body with energy due to the vitamins and minerals contained in the composition.
	It is not a dietary cereal, but it can be included in the list of low-calorie foods. Semolina porridge helps lose weight when consumed in moderation, and also cleanses the body well and improves metabolic processes.

By looking at low-calorie cereals for weight loss with calories indicated, you can easily create an ideal diet for yourself and lose weight. overweight for 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 bought at any grocery store, but you need to be able 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 essential 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

With a purpose quick cleansing organism can be prepared 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 it as tasty as possible, but low calorie dinner, then you can add boiled zucchini or carrots to the buckwheat, which contain minimum quantity calories. But if you want to sit on buckwheat diet, then you can consider the following options:

Two week cycle. For a couple of weeks you need to eat only buckwheat porridge. You can use it in unlimited quantities.
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 weekly 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):

Wheat.
Millet.
Milk oatmeal.
Rice groats.
Barley.
Pearl barley.
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 bright 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. Most optimal options is 5-6 meals. If desired, you can season the dish 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 reset extra pounds without feeling hungry throughout 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's best to drink green tea, improves the functioning of the intestines and stomach and appetizing, 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 quite famous high content fiber, as well as the ability to saturate the human body for long time. Perlovka has a large number antioxidants that carry great benefit 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 if you pre-steam 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, which 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 hated kilograms, it is recommended to eat only brown or brown rice, and if you need to simply reduce the number of calories consumed per day, you can 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 nourishes the human body 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 you’re already tired of its taste because long-term use, then you can diversify and improve it by adding cinnamon, fruits or berries.

Everyone eats different cereal dishes. For some it is only for breakfast, for others it is an excellent side dish, but for those who are on mono diets that consist only of cereals, there are countless of them. But which cereals are healthy and really help you lose weight, and which ones only slow down your metabolism? Are there really weight loss cereals that burn fat? First things first.

In fact, cereals are the richest sources of carbohydrates, and those who are losing weight believe that it is carbohydrates that make them fat. But that's not true.

There are two types of carbohydrates:

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

Slow carbohydrates. The body is quite for a long time digests foods that contain slow carbohydrates, and, therefore, after them there is no feeling of hunger for a long time. Just cereals are one of them.

Of course, in addition to carbohydrates, cereals are rich in other beneficial properties: proteins, fiber and various minerals. All this helps to normalize the functioning of the body. Porridges are good for losing weight and maintaining normal operation stomach. But not all of them help burn fat, and even interfere if prepared incorrectly, especially if the porridge is flavored with butter and cooked with full-fat milk.

What cereals can you eat while losing weight?

Oatmeal ranks first on the list of healthy cereals for weight loss.

One of the wonderful porridges that has 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).

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

But in vain, because flax seeds are the lowest in calories (295 kilocalories), contain amino acids, B vitamins and a lot of others important microelements. It also perfectly improves digestion.

Barley porridge is an excellent ally for weight loss because it is very low in calories.

And its advantage 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, those who suffer from diarrhea should limit their consumption of barley porridge.

For those who watch their figure, it is no longer news that wheat porridge helps to stay in good shape.

It is very low in calories, helps regulate the body's metabolism and removes cholesterol. If you have problems with hair and nails, millet cereal will be perfect; by the way, it contains a lot of calcium, which will strengthen your nails and stop hair loss. In addition, wheat porridge perfectly improves immunity.

Millet cereals are no less useful.

It is also very low in calories and helps remove excess fat. Its properties are very similar to wheat porridge. When choosing millet cereals, you should pay attention to its color than brighter color, the more nutrients it contains.

Now you have the answer to the questions “which porridge is the lowest in calories” and “which cereal is the healthiest”, so don’t worry about choosing, but alternate the most healthy cereals for weight loss.

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

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

If you are looking for the answer to the question “what is the highest calorie porridge,” then here it is.

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

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

Despite the fact that rice is perfectly absorbed by the body, it has the same method of purification as semolina, and therefore contains almost no useful substances. But, of course, this does not apply to brown rice, which cannot always be found in a supermarket near your home.

When you buy cereal, remember that the lighter the cereal, the less nutrients it contains.

Choose the most healthy cereals and combine them. How to follow a proper diet if you want to lose excess weight? There is a diet of 7 porridges - a combination of the healthiest and lowest-calorie porridges per day (you can eat one type of porridge per day). Can I eat other foods on this diet? The menu should include more than just porridge.

You can eat cereals with vegetables (raw, steamed, stewed) and drink kefir. The diet is designed for 7 days:
Monday - wheat;
Tuesday – millet;
Wednesday – oatmeal;
Thursday - rice (use brown rice);
Friday – barley;
Saturday – buckwheat;
Sunday – a mixture of all the above cereals.

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

You can use other reviews and recipes for losing weight using porridge, especially since there are many of them now. You just need to keep it in moderation. Don't restrict yourself completely, and don't try to eat daily norm at a time, this is the main point of the cereal diet.

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

Lose weight on cereals, this great idea, because this way you can perfectly saturate your body with nutrients, without starving yourself, but by eating, lose excess weight and feel great at the same time. A good way to lose weight, isn't it?

And remember that mono diet They 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 done with porridge (eating one type of porridge all day), but no more. After all, you can starve to lose weight, but what damage can you do to your health?

Lose weight healthily, but wisely!

Excess weight is a problem for many people. Unfortunately, few people know how to get rid of it without harm to health.

Any porridge is suitable for weight loss, since the components they contain have a beneficial effect on the weight loss process.

Useful properties and calorie content of porridges

Any cereal is useful in its own way, so it is necessary to include different types of it in your diet.

What are the beneficial properties of different types of cereals:

What are the healthiest cereals for weight loss?

Any diet should be beneficial and nutrients for the body. When choosing cereal for weight loss, you should consider not only its effectiveness, but also its benefits.

To lose weight, it is better to choose whole grains:

buckwheat;
millet;
pearl barley

Instant porridges are not healthy because they do not contain sufficient vitamins.

The most effective and healthy among many cereals is buckwheat. In most diets, it is included in the main diet.

In most cases, porridge not only promotes weight loss, but also improves intestinal function, lowers cholesterol, speeds up metabolism, and improves the condition of hair and nails.

Diet porridge recipes

Buckwheat recipe

Add buckwheat to boiling salted water in a ratio of 1:3. Boil it over low heat until done.

You can add steamed or boiled and finely chopped zucchini to warm porridge. fresh cucumber. You can add a little olive oil for taste.

Rice with vegetables recipe

Boil half a glass of rice in two glasses of water; before doing this, you must rinse it thoroughly. Before it is ready, you need to add carrots, bell pepper, pumpkin (vegetables can be chosen to taste).

Millet porridge with dried fruits

Boil prunes, dried apricots and raisins in water. Once ready, the dried fruits must be removed and the millet boiled in this broth.

Cook the porridge until it becomes viscous. After cooking, add boiled dried fruits to it.

Oatmeal with berries

Oatmeal is poured with boiling water at a ratio of 1:2. It should be left covered for 25-30 minutes.

Before eating, into the oatmeal rolled oats porridge any fresh or frozen berries are added.

Pearl barley in a pot

The pearl barley is boiled until half cooked. The beans are cooked separately.

Place finely chopped chicken breast, porridge, beans, onions and carrots. All this can be poured with vegetable broth.

At a temperature of 180 degrees pearl barley porridge cook for 35-40 minutes.

Barley porridge

With a ratio of 1:3, the cereal is poured into boiling water; with the lid slightly open, it should cook for half an hour. Once ready, you can add fried vegetables to it with minimal addition of oil.

Corn porridge in the oven

Washed corn grits pour boiling water over it and place it in the oven in a pot. Cook until the water is completely absorbed into the porridge.

Lentil stew with vegetables

For three glasses cold water Take one glass of lentils and cook over low heat for 30-40 minutes. At this time, you need to fry tomatoes, bell peppers, carrots and onions in a frying pan.

After the lentils are ready, add them to the vegetables and simmer for another 15 minutes. For a spicy taste, you can add garlic, rosemary or bay leaf.

Pea puree

You should soak the peas overnight, then they will cook faster. Boil the peas over low heat for 45-60 minutes.

After it has boiled, it needs to be mashed and served. pea porridge good with stewed vegetables.

Flaxseed porridge

This porridge does not require cooking. Flax seeds must be soaked in water, preferably overnight.

The water should be warm. Cover the container with soaked seeds with a lid and leave in a warm place.

The next morning the product is ready for use. You can add herbs or vegetables to it.

Porridge diet

Typically, a porridge diet for weight loss lasts from 6 to 10 days. During this period, it is recommended to eat different types of cereals.

Each individual type has its own special properties, which help saturate the human body with useful substances.

The weight loss effect occurs as a result of cleansing the body of toxins and toxins, and salt, sugar and fats are also removed from the diet.

Statistics show that in 6-10 days, it is possible to lose 2-5 kilograms of excess weight.

Although these are small indicators, such a diet can be repeated often and is absolutely harmless.

Diet rules:

Prohibited and permitted products

To prevent the taste of porridges from being so bland, you can add the following products to them:

cinnamon;
dried fruits;
nuts;
vegetables;
berries.

But the following list of products is best removed from the diet:

salt;
sugar;
alcohol;
sweet carbonated drinks;
bakery products;
semolina porridge.

You need to exit the diet carefully, gradually introducing lean meat, dairy products, etc. into your diet.

Diet for 7 days: menu

Find out the recipes for six porridges for weight loss in the video.

Possible contraindications and harm from eating cereals

It became clear that porridges are considered very useful product. But even so, they can be harmful to health.

This applies to some cereals, with excessive consumption which may develop the following problems:

Diabetes, due to an excess amount of starch in cereals.
Washing of calcium from the body due to gluten.
Digestive problem.

Before starting a porridge weight loss diet, you should consult a doctor for advice and undergo laboratory tests.

Since childhood, everyone knows that porridge is very healthy. This is a constant breakfast in all kindergartens and schools; good parents stuff their children with it in the morning. But adults themselves do not always like to dilute their food with this dish. daily diet. In the meantime, it is precisely this food that normalizes the microflora of the stomach and saturates the body. a huge amount nutrients, allows you to last without snacks until lunch and fills you with vital energy for the whole day.

Once you realize all these benefits, you will definitely love porridge. And if they are also dietary, they will contribute to rapid and lasting weight loss without any harm to health.

Benefits for weight loss

IN lately More and more often, nutritionists suggest actively consuming cereals, which are good for health and allow you to maintain a slim and beautiful figure. If you're tired of dieting, it's time to move to a new level of nutrition and include carbohydrates in your diet, which are so necessary for your health. vital energy. What do they give to a starving body and how do they contribute to weight loss?

Here's what happens in this case:

a long-lasting feeling of satiety, which allows you to avoid snacking between meals;
providing the body with vital important substances, which excludes additional intake of vitamin-mineral complexes;
cleansing of waste, toxins, carcinogens, bad cholesterol, thanks to fiber, which is called a brush for the body;
increased performance and good mood by converting carbohydrates into useful energy;
supplying the body with plant proteins that help preserve muscle mass and not acquire stretch marks as a result of weight loss;
improvement of stomach function;
reducing fat intake;
acceleration of lipolysis, which allows the breakdown of already accumulated body fat and prevent the emergence of new ones.

So there is no doubt that porridge really helps you lose weight, and without any harm to your health. All that remains is to find out which cereal is best to choose for effective reduction weight and how to properly prepare and consume this unique dish.

Contraindications

Despite the fact that porridges are very useful for losing weight, they do not always end successfully. They have their own contraindications due to the fact that the diet of such hunger strikes is poor in protein. Its shortage negatively affects the work of many internal organs, which can lead to undesirable consequences and complications.

Therefore, you should not use cereals for long-term and strict diets if available following problems with health and conditions:

pregnancy;
thyroid diseases;
lactation;
renal failure;
taking powerful medications;
problems with the gastrointestinal tract;
tendency to allergies;
diabetes mellitus (exception - barley porridge);
celiac disease.

Also, keep in mind that if you choose to diet exclusively low-calorie cereals, then it is recommended to reduce any stress on the body (physical, intellectual, emotional) in order to avoid exhaustion.

Pros and cons

To accept the right decision Whether you decide to lose weight on porridge or not, first evaluate all the positive and negative aspects.

Advantages:

removal of salts;
cheapness;
minimal number of contraindications;
saturation with vitamins, minerals, micro- and macroelements, polyunsaturated fats;
absence side effects;
cleansing the body;
health benefits;
prevention of oncology, cardiovascular diseases;
improving the functioning of the pancreas;
satisfying hunger.

Flaws:

high calorie content and high glycemic index may turn around reverse side- cases of weight gain rather than weight loss were noted;
Hunger strikes are difficult to bear.
ban on sweeteners;
low efficiency: very slow weight loss;
bland taste.

It’s tempting that there are many more pros than cons, but it’s precisely latest list need to be converted special attention to be able to get around them.

Calorie list

To make it easier for you to choose cereals for weight loss, you can use the following list. The calorie content per 100 grams of porridge cooked in water is indicated in brackets. The second digit in the fraction is the glycemic index. Both of these indicators are of great importance for weight loss. The lower they are, the better.

Barley (76 kcal/55) - suitable even for diabetics, contains a lot of phosphorus, speeds up metabolism.
(78/56) - like a sponge, it absorbs and then removes toxins and other harmful substances from the body.
(80/80) - natural source simple carbohydrates and plant proteins that provide quick saturation.
(86/70) - eliminates rotting processes in the intestines, brewed from completely non-allergenic cereals.
(88/50) is the leader in fiber content, which means it is the one that will efficiently cleanse the body of debris.
Pea (90/35) - also contains a lot of fiber.
(90/55) - in honorable second place among dietary porridges after millet, it is considered the most environmentally friendly, contains complex carbohydrates that satisfy hunger for a long time.
(90/50) - stops the synthesis of fats, promotes their elimination, the leader among dietary cereals.
(100/35) - combines fiber and vegetable protein, which is very important when losing weight.
(105/45) - differs in that it is capable of adjusting lipid metabolism, so it is simply necessary in the diet to remove fat.
(109/25) - although not the most delicious, but one of the most healthy.

This is the rating of healthy cereals that nutritionists offer us for effective and rapid decline weight without the slightest harm to health. All these cereals can be eaten as part of a diet or, and can also be included in breakfasts when organizing proper nutrition(which, by the way, is much more effective than any hunger strike).

Which is the best

The rating is, of course, good, but still, which cereal from this list is the best? How to choose it correctly in each individual case, in accordance with your individual characteristics? We invite you to pay attention to the following points.

The lower the glycemic index, the slower the porridge is digested and the less fat the body stores in reserve. In this regard, pearl barley is optimal.
The more vitamins and microelements it contains, the better. Many people know that the healthiest cereal is, again, pearl barley. Therefore, it is recommended to choose it for long fasts.
The lowest calorie is barley, so it fits perfectly into any diet.
If you listen to the opinions of nutritionists, then excellent results can be achieved with millet, which has a comprehensive effect on the body and has virtually no disadvantages. After it comes buckwheat.
If you feel that excess weight is mainly due to slagging in the body, it is better to choose rice for weight loss, but you need to take cereals, which are much healthier than white ones.
There are porridges that burn fat - wheat and millet.
Diabetics can lose weight on barley, and allergy sufferers can lose weight on corn.

When choosing, consider your taste preferences. If, for example, you can’t stand pearl barley, then you shouldn’t go on a diet based on it just because it has the lowest GI and contains maximum quantity vitamins and minerals. You must like the dish, otherwise you will fall apart at the very beginning of the journey.

"Black List"

Some nutritionists believe that not all cereals are equally beneficial for weight loss. There is a separate “black list” of cereals that do not always have a positive effect on health. The facts are somewhat dubious, but they are still worth considering when organizing such diets.

Semolina

These are the remains from the finest grinding of wheat. There's little in her vegetable protein and vitamins. Almost 70% of its composition is starch. It also contains a complex mucopolysaccharide that is difficult to break down and digest. It inhibits the activity of the gastrointestinal tract.

White rice

It is also called an empty source of calories. There are few vitamins and minerals. Therefore, you should opt for brown, wild and red varieties.

Instant oatmeal

Oatmeal can be harmful if you use finely ground flakes that boil in just 5 minutes. There is no fiber or anything else valuable here.

Application options

How exactly to use porridge for weight loss? You can arrange special fasting days, short-term or long-term hunger strikes, mixed or mono-diets. You can always choose an option to suit your needs.

Fasting days

It is recommended to eat 500 grams of porridge cooked in water per day. This volume must be divided into several (5-6) small portions. Welcome drinking plenty of fluids. In addition to one and a half liters clean water, you can drink 2-3 glasses. For such a hunger strike, it is better to choose the lowest-calorie cereals.

Diet for 3 days

You can choose the strict option when the menu is repeated fasting day. Losing weight will be stunning, but not everyone can withstand such a marathon. A more gentle option is to divide the same 500 grams of porridge per day, but you can add green ones to snacks or directly to the dish. Low-calorie salads from fresh vegetables in small quantities.

Diet for a week

The most popular version of the porridge diet is a weekly one. Here you can cook cereal in milk every other day. The list of permitted products is expanding: unsweetened fruit, non-starchy vegetables, a couple of times a week - a small piece of boiled chicken breast.

If you like the results, this diet can be extended for 10 and 14 days.

In addition, diets can be mixed or mono. The first option involves using different types croup For example, today you eat only pearl barley, tomorrow - millet, then - oatmeal, etc. A very convenient weight loss scheme, because it has a varied diet that you definitely won’t get tired of. Mono-hunger strikes are much more difficult to endure when you have to eat only one grain throughout the marathon. But, according to nutritionists, they are the most effective.

Now you know what dietary cereals can be used to prepare porridges as part of the diet. It remains to adopt a few nuances of such weight loss and select the appropriate recipes.

Drink as much as possible more water: per day - up to one and a half liters.
Start losing weight with a fasting day to test your strength.
Do not immediately choose strict nutrition systems with long lists of prohibitions. Let it be some kind of mixed version at first.
If you like the results, next time choose a monostarvation diet with a more limited diet.
Grains will provide you with carbohydrates, so be sure to exercise to convert them into energy rather than stored fat.
The main thing in preparing porridges for weight loss is not to add any sweeteners, salt, or any other ingredients to them. The recipe should be as simple as possible: water + cereal.
If you can’t stand such a bland diet, you can cook the porridge in milk, or add a little salt, or add pieces of unsweetened fruit.
Follow the recommended portion sizes to avoid overeating: for breakfast - 150 ml, for lunch - 300, for dinner - 200. For lunch you can eat fruit, for an afternoon snack - drink a glass of fresh juice, smoothie, kefir.
Keep in mind that each cereal also has its own list of contraindications, as well as side effects that must be taken into account.

Remember: the better the quality of the cereal, the healthier the porridge will be and the faster the process of fat burning and weight loss will go. Therefore, please note that you should choose brown rice over white; natural oats, not an instant product in bags; dry, not canned, etc. Learn to separate the wheat from the chaff.

Recipes

And, finally, recipes that will form the basis of your diet for the period of weight loss.

Universal recipe

All dietary porridges can be prepared according to one recipe. Moreover, you need to do this before going to bed, so that the next morning the dish is already waiting for you on the table.

Rinse a glass of cereal.
Pour in 3 cups of cold water.
Bring to a boil and cook over medium heat for the required time.
Remove from the stove and wrap in something warm.
Leave to rest overnight.

Cooking time depends on how well the cereal is cooked. If, for example, the oatmeal is ready in 10 minutes, then the barley will have to be kept on the fire for 30-40 minutes.

Oatmeal with milk (102 kcal)

Pour 50 grams of oatmeal with 1.5 cups of boiling milk. Cook for about 10 minutes.

Brown rice in the oven (89 kcal)

Soak 200 grams of brown rice in 600 ml of cold water in the evening. Leave overnight. In the morning, strain and add 400 ml of water again. Boil. Place the container in the oven for 40 minutes at 180°C.

Pea (90 kcal)

Rinse 200 grams of dry peas several times, add 1 liter of water, and leave overnight. In the morning, strain and refill clean water. Bring to a boil. Cook for half an hour without a lid. In this case, you need to constantly stir and skim off the foam. To add flavor, add salt at the very end of cooking.

Buckwheat with milk (118 kcal)

Pour a glass of buckwheat with 2 glasses of cold water. Boil. Cook for 15 minutes. Strain, pour half a glass of 1% milk into the boiled cereal. Bring to a boil again. Cook for no more than 5 minutes.

Try to make eating grains part of your daily norm. Prepare porridges from them that promote weight loss. Choose those that you like, look for the lowest-calorie recipes, experiment. Discover these dishes from a completely new side. Few products contain carbohydrates for vital energy, and so many vitamins for health, and besides, they also take care of your figure. Forget about the hated breakfasts from childhood - now you create your own diet, on which your beauty depends.