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

The benefits of cereals for weight loss and fat burning

Cereals for weight loss and fat removal began to be used relatively recently. This fact is due to the long-term fashion for food according to the Euro-American model, and only after the publication of hundreds of works by nutritionists, porridge was returned to the list of traditional Russian products.

Cereals for removing fat should definitely be included in the diet menu for weight loss.

Over centuries of experience in eating numerous cereals, people of the Slavic and Mongoloid type have developed a genetic predisposition to the use of this product.

It is this factor that determines the benefits of porridge from any cereal for our body:

• Regular consumption has a positive effect on the functioning of the body:
• normalization of blood pressure;
• maintaining normal glucose levels;
• acceleration of metabolism;
• cleansing the intestines and liver, propagating beneficial microflora;
• improvement of hair, nail plate, tooth enamel;
• increasing endurance during physical activity;
• removal of toxic substances.

Accelerating metabolism improves the elimination of cholesterol and harmful substances, which provoke rapid weight loss. Cereals are rich in fiber, so porridge saturates the body for 3-4 hours, and the fiber itself is not digested and helps cleanse the intestines of toxins.

Wheat diet for weight loss

When choosing a porridge diet for cleansing and weight loss, few people pay attention to wheat groats. People themselves draw an analogy with baking, so they immediately abandon this option. In fact, flour is a refined product, devoid of fiber. Cereals are rich in insoluble fiber, so they can be used for weight loss.

The essence of the wheat diet:

• 5-7 meals;
• the daily diet consists of 250 g of cereal;
• it is important to drink 2 liters of water;
• You can have tea and coffee without sugar.

Wheat porridge swells very well. If the dish is being prepared for future use throughout the day, you can make it a weak consistency. It is also possible to add allspice, paprika, ginger, fresh or dried herbs.

If eating one type of porridge is boring, you are quite tired of it, then you can make a variety. The list above shows which grains you can eat while losing weight. Nothing bad will happen if one day you eat oatmeal for breakfast or buckwheat for dinner.

What is the lowest calorie porridge for weight loss?

Cereals for weight loss and fat loss are selected for weight loss based on their caloric content:

Before choosing specific cereals, you should also analyze the factor of the rate of absorption of the product by the body. For example, if the calorie content of wheat and barley porridge is the same, you should choose pearl barley. It is absorbed more slowly and creates a feeling of fullness for a longer period.

What cereal is the lowest in calories, dietary and healthy?

Most often, people are interested in the question of which porridge is the lowest in calories and is suitable for weight loss. In fact, it is difficult to answer definitively. All cereals have a high energy value of 300 kcal.

Calorie content of cereals (per 100 g/kcal):

• 306-313 buckwheat;
• 337 corn;
• 320 pearl barley;
• 316-325 wheat cereals;
• 303 oatmeal;
• 324 barley.

With such indicators, a difference of 10-20 kcal per 100 g of dry cereal does not matter. This is much higher than the energy value of fresh vegetables (10-12 times). But why is porridge chosen for weight loss?

It's simple: cereals absorb water well. This is especially true for corn, wheat, and oatmeal. You can use them to prepare low-calorie porridges for weight loss, since a full serving of porridge requires 30-35 g of dry cereal.

For example, 100 g of liquid oatmeal will contain 70-85 kcal, and corn porridge will contain from 70 to 90 kcal. This results in a warm, satisfying dish that satisfies hunger and helps keep you warm. But this calorie content is only on water and without additives. If the dish is seasoned with butter, cooked in broth or with fried vegetables, mushrooms, meat, the calorie content will double or even triple. This is the secret of diet cereals for weight loss.

Porridge diets for weight loss

All dietary courses on cereals have strict limits, so they do not last long - up to 2 weeks. Before doing this, you should consult a gastroenterologist.

Buckwheat diet

The cereal is filled with water, covered with a towel and left overnight. During the day there should be 6 meals in small portions, the last one 4 hours before bedtime. When following the diet, no other food or additives to the porridge are provided (salt, sugar, butter). This regimen is suitable for 1 week. It is recommended to combine the course with other low-calorie and nutritious foods.

If the diet is extended into the second week, the food is supplemented with other products:

• vegetables and herbs;
• fruits and dried fruits;
• unsweetened yogurt;
• nuts and bran.

Maximum duration is 2 weeks. There is a break between courses for at least a month.

Oatmeal diet for weight loss

The course lasts 3-10 days. The diet is carried out no more than 2 times a year. You need to switch to an oat diet gradually, excluding fatty and sweet foods. Drink 2 liters of water during the day.

Allowed:

• green tea (no more than 4 servings);
• dried fruits;
• green apple or 1 tsp. honey;
• low-fat kefir (200-300 ml).

If the course lasts more than 3 days, vegetable oils (1-2 tsp) are added to the porridge. The number of meals is regulated by the person himself, based on the habits and needs of the body. The time intervals are the same.

Peas on a diet

The diet should be varied, as the product is a natural laxative and causes flatulence. Meat is excluded from the diet: pea porridge contains enough protein.

The diet includes:

• other cereals;
• fresh and thermally processed vegetables;
• berries and fruits;
• low-fat fermented milk products;
• tea, juice, mineral water, coffee (without sugar).

The recommended amount of water is 2 liters. The daily calorie intake is 1400-1500 kcal. The pea diet is suitable for blood diseases (hypertension, anemia) and skin problems.

Diet 7 cereals

The course begins with a fasting day. Next, every day you need to consume different types of cereals:

1. Wheat.
2. Millet.
3. Oatmeal.
4. Rice.
5. Barley.
6. Pearl barley.
7. Buckwheat.

While following the diet, unsweetened drinks (black and green tea) are allowed. Salt and sugar are excluded. The break between diets is at least a month. It is better to repeat the course after 6 months.

Is it possible to eat millet porridge on a diet?

The duration of the regime is 5-7 days. It is recommended to take vitamin complexes or add sesame or flaxseed to the porridge. You should drink at least 1.5 liters of water per day. The next course takes place a month later.

Together with millet porridge you can eat:

• natural yogurt;
• boiled eggs;
• low-fat kefir or fermented baked milk;
• vegetable soup or stew;
• raw vegetables or salad.

Salt, sugar and any spices are excluded from the diet.

Wheat diet for weight loss

The daily diet is divided into 3 meals, the last one taken 6 hours before bedtime. The diet lasts 7 days. For variety, consumption of fresh vegetables, low-fat dairy products and honey is allowed (no more than 3 tsp). You can eat wheat bran.

For the greatest benefit of the product you must:

1. Heat the cereal in a frying pan.
2. Rinse with water.
3. Cook porridge.

Corn diet

The course lasts no more than 4 days. There should be a lot of meals, small portions. A lot of water is consumed. The diet of the second day repeats the intake of the first, on the fourth day - the menu of the third day.

Allowed:

• fresh vegetables and fruits;
• salads without salt with lemon juice and olive oil (1 tsp);
• green tea without sugar (no more than 3 cups per day).

No milk or sugar is added to the porridge.

Instant porridge for weight loss

Manufacturers are trying their best to simplify the lives of their consumers. Dietary cereals that do not require cooking are appearing on the shelves. They are pre-processed; to prepare the dish, you need to pour boiling water over the contents of the bag. This saves time and effort. Often dietary quick porridges contain healthy flax seeds, vitamins, and bran. These supplements are beneficial for your health.

What cereals should not be consumed for weight loss:

• with milk, sugar;
• with preservatives, dyes, strange additives E.

There is no need to choose breakfasts that are littered with store shelves. Also, do not buy oatmeal in large boxes marked “does not require cooking.” A diet based on cereals involves the intake of fiber - coarse plant fibers, of which there is little in such products.

But you can eat porridge from healthy food manufacturers. As a rule, such cereals are much more expensive, especially in terms of weight. In addition to cereals, such manufacturers produce bran, cleansing jelly, muesli, bread, and cereal bars.

Mono-diet on cereals

Cereals for weight loss and fat removal must be used rationally, with the introduction into the diet of products that provide the body with all the necessary components. However, in some cases, if the general condition is ideal, the use of short-term mono-diets is acceptable.

A mono-diet is a strict dietary restriction during which 1-2 foods are consumed. It is the most difficult diet, therefore it is prohibited to use it for gastrointestinal disorders.

Buckwheat

There are no restrictions on the amount of product consumption. The mono-diet lasts 7 days. Daily diet - 4 meals. You can drink as much water as your body needs. The cereal should not be boiled, but soaked for several hours. This way, more nutrients will be retained and the period of digestion and absorption will be prolonged.

There is a misconception that the buckwheat mono-diet is recommended for people with diabetes. Diabetes is an extremely complex and dangerous disease. Therefore, patients should adhere to a strictly balanced diet. Therefore, you should forget about all restrictions not provided for by the endocrinologist’s instructions.

Rice

The mono-diet lasts 1-3 days. A glass of rice is boiled for a day and eaten in small portions. After meals, it is better to drink apple juice without sugar. If there is not enough food to satisfy you, you can eat a green apple (2-3 pieces per day).

For greater efficiency, it is better to cook unpolished brown rice rather than refined white rice. A one-day diet can be used as a fasting day, repeated once a week. After a three-day course, a break of a month is required. The mono-diet is suitable for the prevention of salt deposition in joints and bones.

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.

How to cook porridge correctly

It is not recommended to cook cereals for weight loss and fat removal for a long time. To preserve the beneficial and nutritional properties, it is better to soak the cereal for several hours. Cooking lasts until the water boils. You cannot add salt, sugar, oil or flavorings. All porridges are boiled in water.

Sometimes skim milk is used (not suitable for mono-diets). Oatmeal can be soaked in kefir. You will get a viscous nutrient mass. It's best to let it soften overnight. You cannot add foods to the porridge itself; it is better to eat them separately if the calorie content is low.

Calcination of cereals is recommended only to reveal the taste. The lower the thermal effect, the more benefits will be retained in the porridge. Buckwheat and semolina are calcined. The amount is calculated taking into account the physiological characteristics of a person. The porridge is cooked for 1 day, as after a while the beneficial properties deteriorate.

The diet will be most effective if it includes cereals containing a maximum of vitamins and microelements. A strict diet promotes weight loss, muscle growth, strengthening the musculoskeletal system and removing dangerous fat and excess fluid.

Oatmeal diet for weight loss

If you do a poll about which porridge is the healthiest for weight loss, the majority will vote for oatmeal. It is very well digestible, quick and easy to prepare, and has a positive effect on the stomach. In a week on oatmeal you can lose 5-6 kg, and at the same time cleanse the body, improve the condition of the skin and complexion.

If you don’t want to follow a strict diet, you can always arrange one fasting day or choose a varied option.

What are the diet options?

• Oatmeal with kefir. During the day you need to drink 0.5 liters of kefir and eat porridge prepared from 200 g of dry rolled oats. You can replace part of the kefir with low-fat cottage cheese.
• Oatmeal with vegetables. In addition to the main dish, raw vegetables with low sugar and starch content (cucumbers, celery, cabbage, tomatoes, radishes and greens) are consumed. Daily norm up to 1 kg.
• Oatmeal with green apples. This option is not suitable for all people. Apples with cereal can provoke fermentation, sometimes fruit increases appetite. If everything is fine, then you can safely eat up to three apples and 800 g of viscous porridge with water a day.
• Oatmeal with proteins. You can combine rolled oats porridge with light protein foods: chicken breast, white fish, squid, lean beef. You can eat up to 0.2 kg of protein products and the same amount of dry cereal per day.

All versions of the oatmeal diet use light additives, so the calorie content of the daily diet does not exceed 1200 kcal. Any type can also be used for one fasting day.

Important! Oatmeal, which needs to be boiled, has all the beneficial properties. The harder and larger the flakes, the more benefits they will bring to the body.