Cereals for weight loss and fat removal. List of the best, healthy, dietary

The opinion that such a dish as porridge has no place in the diet of people losing weight is erroneous. Each cereal contains a large amount of fiber and microelements. They are necessary for the human body, as they provide it with the required energy. In addition, they have a cleansing function and rid the body of harmful substances and fatty deposits.

If you prepare porridge correctly from available cereals, you can lose from 3 to 5 kilograms of excess weight. Since the choice of cereals is varied, and the number of dishes that burn fat is quite large, they make it possible to diversify the menu as much as possible.

List of cereals that promote weight loss

When including porridge in your daily diet, you must adhere to the principle of a varied menu. Considering that they are combined with meat, fish, vegetables and fruits, they can be prepared both as a side dish and as a dessert.

List of cereals, porridges from which contribute to weight loss:

• oatmeal;
• wheat;
• millet;
• buckwheat;
• barley;
• pea;
• corn;
• rice;
• semolina;
• pearl barley;
• linen

Any of the above porridges, with the exception of flaxseed, can be prepared in a slow cooker using the same proportions as indicated in the recipes.

Instant porridges are not suitable for weight loss, since the cereals for their production are subjected to special processing, as a result of which all the beneficial properties of the products are completely lost.

Oatmeal

Cereals are considered a source of large amounts of complex carbohydrates and vitamins. Porridge made from it promotes quick satiety, and since its digestion in the stomach is quite long, the feeling of fullness lasts for a long time.

This dish contains trace elements such as potassium, iron, phosphorus and zinc. Oatmeal helps speed up metabolism, regulates cholesterol, and cleanses the body of toxins. Due to its low calorie content, it can be consumed on fasting days.

To prepare oatmeal you need:

1. Place two glasses of water on the fire and let it boil.
2. Add 1 cup of cereal to it.
3. Cook without salt and oil.

The resulting porridge should be eaten 4 times a day, dividing it into equal portions, washed down with water or unsweetened herbal tea.

For breakfast, it is useful to eat a dish made from oatmeal, half a glass of which is boiled in water or milk. If desired, you can add some raisins, nuts and honey to the resulting porridge.

It is not recommended to use rolled oat flakes for weight loss, since this product is obtained by heat treatment of the cereal, as a result of which the fiber-containing shell is removed. After this processing technology, porridge does not suppress the feeling of hunger and can increase blood sugar levels.

Wheat

Porridges made from wheat groats (crushed wheat) are low in calories. Therefore, it is recommended to include them in the diet of those who want to lose weight and have a toned figure.

Studies have shown that this cereal affects fat metabolism and helps eliminate fat and cholesterol from the body. Thanks to this, the general condition of the body improves and its tone increases.

Wheat porridge contains a large amount of fiber and microelements (calcium, potassium, phosphorus, iron, magnesium). Cereals contain B vitamins (A, E, C, PP), which improve skin condition and have a beneficial effect on the growth and restoration of hair and nails. Regular consumption of wheat cereal cereals strengthens the immune system and slows down the aging process.

Porridge is prepared with water or milk. Recipe for cooking with water:

1. Pour the cereal into cold water in proportions 1:2.
2. Let it boil, add salt to taste.
3. Cook for 20 minutes.
4. Season the finished porridge with oil.

This dish can be easily prepared in a slow cooker by pouring warm water over the washed cereals, adding salt and setting the “Cereals” program for 20 minutes.

For breakfast it is useful to eat milk wheat porridge. To prepare it you should:

• Boil 1 liter of milk.
• Add 2/3 cup of cereal.
• Let it boil again and cook over low heat, covered, for half an hour.

What is the lowest calorie porridge for weight loss?

The lowest calorie porridge is rice.
Experts have long told people which porridge is the lowest in calories for losing weight at home. This is rice that is familiar to everyone, which is included in various dishes.

This product contains a minimum amount of calories - 323 kcal per 100 g of product. Buckwheat is characterized by an indicator of 329 kcal, and millet cereal – 334 kcal. As you can see, the difference is not very big, so you have the opportunity to focus on your taste preferences.

Rice is the healthiest porridge for weight loss, which has the following effects on the body:

• the product makes it possible to stabilize the functioning of the digestive organs, as well as protect them from negative influences;
• you can drink strong rice water to cope with diarrhea and indigestion;
• this is the most dietary porridge, which is rich in B vitamins, which can improve the condition of hair and nails;
• Rice contains a lot of potassium, which makes it possible to cleanse joints;
• The product contains practically no salt, so you can lose weight much faster by eliminating fluid stagnation in the body.

As you can see, the lowest-calorie cereal for weight loss can bring many benefits to your body. That is why you should definitely add rice to your diet, as it will allow you to achieve the desired result faster.

Millet

Millet contains starch, which prevents fat deposition. This cereal is especially useful to include in the diet if you had to take antibiotics, as it removes their remains, like other toxins.

Millet contains microelements such as potassium, sulfur, phosphoric acid, magnesium, iron, silicon, fluorine, phosphorus, as well as B vitamins, which improve memory, relieve irritability and eliminate depression. When choosing cereals, you should remember that the brighter its color, the more valuable substances it contains.

The most useful dish for weight loss from this product is millet porridge with pumpkin.

Ingredients:

• pumpkin - 500 grams;
• milk - 3 glasses;
• millet cereal - 1 cup.

Method for preparing porridge:

1. Grate or finely chop the peeled pumpkin.
2. Pour hot milk and cook for 15 minutes.
3. Add the washed cereal, salt to taste and cook for 20 minutes until thickened.
4. Leave the finished porridge covered or place in the oven for half an hour.

Millet porridge

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

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

Buckwheat

Cereals are rich in complex carbohydrates and proteins. Eating buckwheat porridge saturates the body for a long time without causing discomfort or heaviness in the stomach. This cereal contains microelements such as iron, calcium, potassium, phosphorus, copper, iodine, zinc, boron, fluorine, molybdenum, cobalt, vitamins B1, B2, B9 (folic acid), PP, vitamin E, amino acids, flavonoids.

It is useful to consume dishes from this product not only for the purpose of losing weight, but also for disorders of the stomach, liver, and diabetes. Flavonoids regulate blood sugar and cholesterol levels, cleanse and strengthen blood vessels, and help prevent cancer.

The result of the buckwheat diet is minus 5 kg in 3 days. To lose more kilograms, you need to stick to the course for one to two weeks, but no more.

Considering that buckwheat is capable of removing both harmful and beneficial substances from the body, it is not recommended to abuse it. Otherwise, hypotension and migraine may occur. These manifestations occur due to the fact that the product blocks the entry of glucose and salt into the body. Therefore, if such side effects occur, it is recommended to eat a little honey.

Buckwheat porridge for weight loss should be prepared according to the following recipe:

1. Pour a glass of cereal into 2 glasses of boiling water in the evening.
2. Cover with a lid and leave overnight.

Ready-made porridge should be eaten throughout the day, without adding salt.

Apart from this dish, you can’t eat anything else on the buckwheat diet. Water, green tea, and low-fat kefir are allowed as drinks.

Is it possible to eat instant porridge while losing weight?

On the shelves of supermarkets and small stores you can see instant oatmeal, as well as other cereal options. But is it possible to eat instant porridge while losing weight? The answer is clear: you should avoid such products.

Nutritionists say that the dish must be prepared correctly. You must follow certain technologies for the cereal to give an effective result. If you simply pour boiling water over the product, it will not be tasty enough. Also, such a product will not make you feel better, because it does not contain useful components.

Healthy cereals for women's weight loss

There are five types of cereals that are recommended to be eaten when fighting excess weight. These are oatmeal, buckwheat, barley, wheat and millet.

Oatmeal is rich in fiber, as well as vitamins of almost all groups. Mineral elements - zinc, magnesium, phosphorus - are also necessary for your body. You can become the owner of a slim body without strict diets. However, you should not overeat, since a high-calorie product can add extra pounds to you.

Among the useful cereals for women's weight loss, buckwheat can be distinguished. The product contains not only complex carbohydrates, but also protein. A small portion will allow you to recharge with energy and vigor for the rest of the day. Buckwheat contains iron, which can increase hemoglobin in the blood.

The benefits of buckwheat for losing excess weight

Barley porridge is also a useful cereal for women’s weight loss, which can be consumed regularly without harming your figure. It makes it possible to stabilize metabolic processes and also prevent fat deposition. It is better to eat barley porridge for breakfast, as it gives you a feeling of fullness throughout the day, which will protect you from unplanned snacks.

A dish made from millet is a valuable option for women losing weight. The low-calorie product makes it possible to stabilize fat metabolism, as well as remove dangerous components from the human body. Thanks to this, blood circulation improves, so beneficial microelements will flow into all internal organ systems.

Millet resembles wheat groats in its main characteristics. The product removes dangerous components from the human body. Fat also begins to be actively burned. Millet contains all microelements useful for humans. You can eat millet porridge to lose five extra pounds in a short period of time. Be sure to include this cereal in your diet to get an ideal figure.

These are the best products for losing weight at home. If you want to become the owner of a slim figure, be sure to include them in your menu. It is very easy to prepare such porridges, because the process will not take much of your time. The main thing is that you do not add seasonings, salt, sugar and other ingredients.

A diet that contains all the cereals for weight loss

There are women who cannot go on a diet whose menu includes only one type of cereal. That is why experts have developed a diet for such representatives of the fairer sex based on different types of porridge.

Diet on different cereals

This diet should last no more than 10 days. You need to change the cereal daily so that the body receives the maximum of valuable microelements and nutrients.

If you want the result of a diet that contains all the cereals for weight loss to last for a long time, follow simple rules after such a meal. Avoid eating fatty and spicy foods for a month. You should also not overeat, smoke or drink alcohol.

Important!

Be careful about your diet, eliminating all harmful foods from it. Remember that fried, smoked, overly salted and too sweet foods are harmful to your body. Toxins accumulate in it, which prevent internal organs from functioning stably.

Barley

This cereal is a source of large amounts of carbohydrates, which speed up metabolism and prevent fat formation. This dish is very filling; when eaten for breakfast, there is no need to snack during the day. Barley porridge is useful for problems with the kidneys, gall bladder and stomach.

The value of the product is determined by such substances in its composition as fiber, vitamins B, PP, E, A, iron, sulfur, manganese, magnesium, sodium, silicon, bromine, chromium, phosphorus, potassium, zinc, folic acid.

It is recommended to cook barley porridge for weight loss in water, just like wheat porridge (according to the recipe described above); salt and sugar should not be added. You need to eat it in small portions throughout the day.

The benefits and harms of porridge diets

All diets last up to 10 days. Long duration leads to health problems. In 1 course you can lose up to 7 kg.

Useful results:

• weight loss, figure tightening;
• cleansing the digestive organs;
• normalization of metabolic processes;
• gaining muscle mass;
• saturation with vitamins and minerals;
• increasing resistance to physical and mental work.

Negative consequences are caused by non-compliance with diet rules and body characteristics. Weight loss using cereals is not recommended for chronic gastrointestinal diseases. Digestive disorders are possible. When using porridge for food, it should not contain any chemical additives, excess salt or sugar.

Possible harm:

• indigestion;
• change in normal appetite (undereating or overeating);
• breakdown after a diet (sudden consumption of junk food);
• diseases of the gastrointestinal tract.

Diets are suitable for people with a strong stomach and without contraindications.

Pea

For weight loss, it is useful to eat legumes in addition to cereals. First of all, this applies to peas. The product is rich in fiber, antioxidants, amino acids, mineral salts, vitamins, and carbohydrates.

Eating pea porridge for the purpose of losing weight helps speed up metabolism. It is low-calorie, so it can be included in the diet or consumed on fasting days.

Due to its high protein content, a pea dish helps improve skin tone and muscle growth. Weight decreases when consuming this porridge, as the body is saturated with oxygen, which is a powerful fat burner, and vitamins.

During the pea diet, other products are allowed to be included in the menu. The exceptions are spicy and spicy dishes, smoked meats, lard, products made from white flour, and sweets.

It is recommended to eat pea porridge only for lunch.

You can prepare the dish according to the following recipe:

1. Pour washed peas with cold water in a ratio of 1:3 (soaking is not necessary).
2. Let it boil, remove the foam, add salt.
3. Cook covered for an hour.

Porridge for weight loss

When the goal is to get rid of extra pounds, it is recommended to give preference to unrefined or minimally processed grains. The purified product loses the lion's share of nutrients and fiber, which is necessary for weight loss.

Processed raw materials have a high glycemic index, which is close to the category of fast carbohydrates. This provokes a surge in blood glucose and increases appetite, interfering with fat burning.

The best cereals for making breakfast while losing weight are:

• long-cooked oat flakes;
• quinoa;
• buckwheat in kernels, green;
• barley (barley, barley).

Recommendations:

1. while losing weight, it is not recommended to eat cereals with a high glycemic index - semolina, couscous, rice;
2. cook in water, low-fat milk or diluting milk and water in a 1:1 ratio;
3. Do not use sugar or butter during cooking. Honey, natural sweetener, fruits, berries, nuts will help make the dish healthier and less caloric;
4. exclude instant porridges. Sugar and candied fruits are added to the product, easily digestible cereals, thickeners, and flavorings are used - this increases the final calorie content. It is difficult to remain full after the offered portion, and your appetite will return as soon as possible. To treat yourself to a healthy breakfast, it is recommended to prepare the porridge the night before and reheat it in the morning, or get up 15 minutes earlier.

Quinoa porridge with apple

Fortunately, dietary porridges are not limited to oatmeal. Try making a dish using healthy quinoa grains. Due to the swelling of the grains, a large portion contains a minimum of calories and maximum benefits.

Quinoa with apple

Recipe No. 1
Cooking method:

• To prevent quinoa from becoming bitter, you need to get rid of the natural shell of the grain. To do this, the ingredient is washed and soaked in cold water for 2-3 hours or overnight. Drain the water.
• Peel the apple, remove the core, cut into small cubes.
• Place the quinoa in a saucepan, add 300 ml of water, add more than half the apples. Cook over medium heat, covered, for 20-25 minutes, stirring occasionally. The cereal should open up. If necessary, add water to the desired consistency.
• Finally add cinnamon and stir.
• Place in a plate, add milk, garnish with remaining apples and coconut flakes.

Ingredients for one serving: - quinoa - 50 g; – water – 300 ml; – apple – 200 g; - cinnamon - 1.5 tsp; — milk 1.5% — 50 ml; - coconut flakes - 1 tsp.

For those who like a sweet taste, you can add a sweetener during cooking or pour a teaspoon of honey or date syrup over the finished dish.

Barley on water with pumpkin

The Lenten version of preparing pearl barley is possible in a salty (adding salt) or sweet version (adding a sweetener or honey).

Barley with pumpkin

Recipe No. 2
Cooking method:

• Rinse the pearl barley and soak in cold water for 2-3 hours or overnight. Drain the water and transfer the cereal to a deep saucepan.
• Cut pumpkin (fresh) into small cubes. Puree more than half of the portion using an immersion blender with 100 ml of water. Add to the pearl barley along with the whole cubes.
• Add the rest of the ingredients and mix. Cook over medium heat, covered, for 20-30 minutes, stirring occasionally. If necessary, add water to the desired consistency.

Ingredients: - pearl barley - 150 g; – pumpkin – 200 g; – water – 130 ml; — olive oil – 1 tsp; - salt - 1 pinch.

Corn

A diet based on this porridge leads not only to effective but also to rapid weight loss. This cereal helps to get rid of extra pounds, as well as complete recovery. As a result of eating corn porridge, the following positive changes occur in the body:

• breakdown of fat cells;
• reducing the risk of cardiovascular diseases;
• cleansing the blood of toxins and other harmful substances;
• stabilization of cholesterol levels in the blood.

To prepare porridge you need:

1. Take cereal and water in a ratio of 1:4.
2. Pour the cereal into boiling water, let it boil again and cook for half an hour.
3. Divide the finished porridge into 6 servings.

You can eat porridge with chicken, mushrooms and boiled eggs.

Nutritionist opinions

We suggest that you familiarize yourself with the advice of nutritionists on consuming buckwheat and pearl barley.

Marina Anferova, Moscow : “I recommend a buckwheat diet to patients who do not have chronic gastritis or ulcers. I recommend buckwheat days to such people. Barley decoctions are good for medicinal purposes.”

Andrey Varenovsky, Voronezh : “In our center, a psychologist participates in choosing a diet. He explains to the patient how to choose the right diet for weight loss so as not to experience severe stress. Buckwheat diet menus are the most gentle. Most patients have a negative attitude towards pearl barley only because it is tasteless.”

Veronika Mikhailova, Irkutsk : “Pearl barley and buckwheat are almost the same in calorie content. When consumed, it cleanses the intestines well. Buckwheat is superior to pearl barley in terms of vitamins and minerals. But pearl barley has a healing effect for diseases of the digestive tract. It’s difficult to say specifically which one is more useful. Each organism requires an individual approach.”

Rice

The use of this product promotes weight loss due to its low calorie content. To achieve the desired result, it is recommended to use brown or white unpolished rice, due to its ability to cleanse the body of harmful substances.

Cereals contain several B vitamins: thiamine B1, riboflavin B2, niacin B3 and B6; vitamin PP, carotene, vitamin E, as well as microelements: potassium, iodine, selenium, phosphorus, zinc, iron, calcium.

You need to prepare rice porridge for weight loss using water according to the following recipe:

1. Pour the washed cereal into boiling water in a 1:2 ratio.
2. Cook rice for 20 minutes.

You should eat porridge without salt and oil.

For effective weight loss, nutritionists recommend a rice diet, which is quite strict. Therefore, you must first consult a doctor. The duration of the diet is 9 days, the first 3 days of which you should eat only rice cooked according to the recipe given, the next 3 days - vegetables, except potatoes, and the last 3 days - fruits, except grapes and bananas.

Manna

Cereals are a source of microelements such as phosphorus, potassium, iron, sodium, zinc, calcium, magnesium, and are also rich in vitamin E.

The calorie content of semolina, compared to others, is quite high - 360 kcal per 100 grams. Therefore, to lose weight, it should be cooked only in water without adding salt, sugar and oil.

It is recommended to prepare semolina porridge as follows:

1. Boil 3 glasses of water and pour 4 tablespoons of cereal into it.
2. Let it boil, then cook for 5 minutes, stirring constantly.
3. Turn off the gas, cover and let stand for a quarter of an hour.

You need to divide the porridge into small portions and consume it throughout the day. It is allowed to add raisins or any berries.

Wheat diet

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

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

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

Pearl barley

The cereal has a low cost. Its use promotes weight loss and saturates the body with useful substances. Pearl barley contains essential microelements such as magnesium, calcium, phosphorus, manganese, copper, iron, vitamins E, group B. Thanks to this, eating such a dish has a positive effect on the entire body.

This cereal is rich in plant fiber, which cleanses the stomach and intestines of mucus and fecal stones, which helps improve digestion and eliminate constipation. Eating pearl barley porridge, thanks to the amino acids it contains, gives you quick satiety and no feeling of hunger. The product activates the production of collagen, which promotes skin rejuvenation.

Recipe for making pearl barley porridge:

1. Soak 200 grams of cereal in water for 12 hours.
2. Place the swollen cereal in three glasses of cold water, let it boil and cook over low heat for half an hour.
3. Cover and leave for 15 minutes.

During the pearl barley porridge diet, you are allowed to eat boiled meat or fish, cottage cheese, vegetable salads, apples and prunes. The dish itself should be consumed without salt or sugar. Duration - 7-10 days.

Basic list of cereals for weight loss

What cereals are for weight loss?
Various cereals for weight loss, a list of which you will find below, differ in their individual properties and effects on the body. The following products are considered the most common and in demand:

• buckwheat;
• oatmeal;
• millet cereal;
• pearl barley;
• corn grits.

It is worth understanding the features of each type in more detail.

Buckwheat

This is the best cereal that will make it possible to cope with excess weight. If you are looking for what kind of cereals you can eat while losing weight, then pay special attention to this option. Buckwheat contains very special slow-acting carbohydrates that can saturate the body with valuable energy. The components also make it possible to restore the muscles of people who play sports. Buckwheat contains a lot of protein, which makes it possible to maintain an intact muscular system. Protein instantly satisfies appetite and prevents a person from eating a lot of sweets. Also characteristic of buckwheat:

• positive effect on hemoglobin levels in the blood;
• stabilization of the functioning of the nervous systems.

Oat groats

Oatmeal contains a lot of microelements, as well as fiber. Your body will benefit exclusively from:

• the body is charged with energy, so this is the best option for breakfast;
• your well-being will improve significantly;
• inflammation in the internal organs is excluded, since they will be protected by a special film.

Millet cereal

This is a product that will remove dangerous components from your body. The product makes the fat burning process faster. It also enables the body to resist various diseases. This is due to the fact that the composition of millet is rich in various microelements.

Pearl barley

Such cereals for weight loss and fat loss are rightfully considered a satisfying dish, because they allow you to cope with hunger even if you consume a minimal portion. It has the following effects on the human body:

• antioxidants make it possible to tidy up the condition of the skin and hair;
• the intestines are quickly cleared of feces, which avoids constipation.

Corn grits

The product protects the internal digestive organs from all kinds of purulent processes. The cereal contains all the necessary components that allow you to cope with excess weight in a short period of time.

These are the healthiest cereals for weight loss that will allow you to lose weight. Add these cereals to your menu to enjoy their effective effects.

Linen

To prepare porridge, plant seeds are used, which contain large amounts of Omega-3 fatty acids, which speed up metabolism. In addition, weight loss when eating flaxseed porridge is achieved due to its protein and fiber content.

For effective weight loss, it is useful to eat a raw food dish for breakfast, which is prepared as follows:

1. One hundred grams of flaxseeds should be poured with a glass and a quarter of warm water in the evening and left overnight.
2. In the morning, grind them in a blender and add 3-4 drops of lemon juice and finely chopped herbs.
3. You can add dried fruits for taste.