Since childhood, parents have forced their children to eat porridge, explaining that it gives strength. But whether cereals lead to weight loss and which ones you can eat is unknown to the average citizen. The feeling of satiety has nothing to do with extra pounds, just like the feeling of hunger with losing weight. You should not forget about this, as it only interferes with the weight loss process.
Before focusing in detail on cereals and weight loss, it’s worth talking about carbohydrates.
Losing weight is one of the most discussed topics these days, especially during the summer. Everyone who wants to lose weight has faced the problem of choosing food: what to eat so as not to gain weight and not feel constant hunger. The simplest solution seems to be cutting out carbohydrates, but not all carbohydrates lead to weight gain.
Types of carbohydrates
Often the word “carbohydrates” is associated with sweets and baked goods, and these, as everyone knows, are products from which excess weight will certainly appear. In addition, many diets completely eliminate carbohydrates from the body. A person who does not delve deeply into the essence of nutrition and weight loss will follow the lead of such “nutritionists” and may completely indulge in foods that contain carbohydrates. But is this right? The first thing you need to know about carbohydrates is that they are divided into two groups:
Slow (complex) are polysaccharides, the human body spends a lot of energy to absorb them; moreover, it is slow carbohydrates that give a person a feeling of fullness for a long time and charge them with energy. These include cereals, some fruits, nuts, dried fruits, durum pasta and whole grain bread.
Quick (simple) ones are exactly the same sweets that make a person quickly gain weight. In addition to sweets, you can add products that contain starch to this group.
What is porridge
If you plan your diet correctly for weight loss, there is no need to completely eliminate carbohydrates. You can give up fast carbohydrates and safely use slow ones. For example, there are many types of cereals that nutritionists recommend for consumption. So, what kind of cereals can you eat while losing weight? To answer this question, you first need to understand: what are cereals?
Cereals are a product made from whole or crushed grains of various plants after processing. People get slow carbohydrates, vitamins, fiber, minerals and proteins from cereals. Since cereals belong to the group of slow carbohydrates, they are very nutritious and beneficial for the body. Almost all cereals help:
- Lose weight;
- Make the heart function better;
- Improve the functioning of the gastrointestinal tract;
- Remove cholesterol.
The glycemic index (the rate at which the product is absorbed by the body) of cereals is low, so there is no need to worry about an increase in blood glucose levels and you can safely add porridge to your diet. But don’t rush to add anything to the porridge.
A little humor on the topic:
Porridge for weight loss
Below is a list of the most important cereals that help any age and gender take on the normal form given by nature.
Buckwheat
According to the results of the study, buckwheat porridge is the most useful cereal for weight loss. In addition, buckwheat is useful for people who play sports, because its components contribute to rapid muscle recovery after training. Glycemic index – 50. Calorie content per 100 grams – 310 calories – quite low. The amount of carbohydrates in buckwheat porridge is 61, fats – 3.2, and proteins – 12.5 grams , and this is a considerable amount for products of plant origin.
Oatmeal
This cereal is ideal for breakfast, as it will help the body recharge with energy. Another property of oatmeal is to avoid inflammation of internal organs, since when this cereal is consumed, they are enveloped in a film. If you are still wondering whether you can eat oatmeal while losing weight, then feel free to eat it, but remember the main rule when choosing oatmeal - forget about instant cereals. Porridges that are cooked for five minutes undergo a completely different processing method, during which beneficial substances are lost.
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Another important point is that oatmeal should not be consumed daily. This flushes calcium from the body. The best option is in a day or two.
In 100 grams of oatmeal - 368 calories, GI (glycemic index) - 55, carbohydrates - 69.2, fats - 7.1, proteins - 11.8.
Barley
If you are looking for what kind of cereals you can eat while losing weight, then here is another example. The glycemic index is quite low - 25-30 units. For 100 grams of barley, a person receives 320 kcal, where carbohydrates are 73.3, fats – 1.1, proteins – 9.3 . Barley groats are not only nutritious, but also have another pleasant advantage - low price. Vitamins B and D are contained in the cereal in sufficient quantities, and the cereal is enriched with magnesium and calcium.
Wheat
Wheat porridge can also be eaten when losing weight. In addition, it has a very beneficial effect on the body - it removes dangerous elements from it. Millet helps the body burn fat, as it is rich in a variety of microelements aimed at this process.
Pea
Pea porridge is also considered low-calorie and is not prohibited during diets. It is very nutritious and rich in zinc and potassium. The composition of peas resembles meat and very successfully replaces it in the diet of vegetarians. It is not recommended to combine pea porridge with any meat - it can be very difficult for the stomach to digest.
Corn
Corn grits contain all the necessary substances that help fight extra pounds, so it is also indispensable in the diet when losing weight. In addition, this cereal is good at helping the body fight internal suppuration.
Rice
Rice porridge has always been considered an indispensable product in any diet. It has unique properties: it helps remove toxins, it contains many microelements, as well as B vitamins.
How to cook porridge
Of course, a very important point in eating porridge in order to lose weight will be the method of preparation. If you are wondering whether it is possible to eat porridge with milk while losing weight, then the answer is no, under no circumstances. Porridge should be cooked in water and ideally cannot contain any additives: oil, salt, sugar. Indeed, it is difficult to imagine such a strict diet, so sugar can be replaced with honey (in small quantities), salt added in very small portions, oil - a few drops.
Sweet porridge can be mixed with fruits, nuts or dried fruits. It is not only healthy, but also very tasty. Salty porridge is best consumed with a vegetable salad.
As already mentioned, it is better to choose cereals made from whole grains, and it is better not to ask the question “is it possible to eat instant cereals while losing weight?” Despite the fact that whole grain porridge takes a little longer to cook than instant porridge, the benefits of what you eat will also be greater. Although many are accustomed to saving time by replacing natural products with semi-finished products, this does not work when losing weight. You shouldn’t sacrifice your figure and well-being for the sake of saving 10-15 minutes.
Proper and tasty dinner: 7 popular products
Most adherents of proper nutrition prefer to eat simple dishes with a minimum of ingredients for dinner:
- Fresh green salad. Greens are rich in potassium and microelements. Lettuce leaves are quickly digested, and the permissible serving size is 300-400 g. In 100 gr. salad contains less than 100 kcal. Use low-fat yogurt or soy sauce as a dressing.
- Boiled chicken breast. White poultry meat is the most dietary option of animal protein. At night it is permissible to eat 200-250 grams. meat without spices. You cannot fry the breast; vegetable oil becomes harmful when frying.
- Baked fish. It is healthy to eat boiled fish, but many people find its taste too bland. Therefore, fish should be baked in foil or a baking bag. Instead of salt, add aromatic spices - they will give the dryish fish fillet a bright taste.
- Cottage cheese. Cottage cheese dishes are considered an ideal dinner. You can eat it raw or make a cottage cheese casserole. Sugar cannot be added. It is permissible to pour a teaspoon of honey over the finished casserole.
- Vegetable stew. Not all vegetables taste good when raw, but when baked together they form a harmonious, light dish.
- Fruits and nuts. They are chosen as a snack to prevent hunger between breakfast and lunch. Grapefruit or other fruit low in sucrose can be eaten in the evening, but it is better to avoid bananas and grapes. The evening portion of nuts is no more than 10 pieces or half a handful.
- Boiled eggs. 1-2 eggs is a complete dinner. You can add some greens to them and wash them down with low-fat milk or kefir.
Products from this list should always be in the refrigerator of a person losing weight. They can be combined into different dishes and consumed not only for dinner, but also throughout the day.
What to combine porridge with
It’s difficult to eat bland porridge; you always want to season it with something and dilute it with something. But what can you eat with, for example, oatmeal while losing weight?
More on the topic >> Calorie table per 100 grams of product
If you like sweet porridge, then, as already mentioned, you can replace sugar with honey and add some fruits, nuts or dried fruits. It is necessary to choose fruits, berries and dried fruits that do not contain a lot of sugar. These include:
- Avocado;
- Sea buckthorn;
- Blueberry;
- Raspberries;
- Strawberry;
- Blackberry;
- Raspberries;
- Currant;
- Blueberry.
Fruits and berries with an average sugar content:
- Apples;
- Mandarin;
- Orange;
- Melon;
- Cowberry;
- Pears;
- Plum;
- Grapefruit.
Fruits and berries with high amounts of glucose that should be avoided when losing weight:
- Bananas;
- Pomegranate;
- Raisin;
- Dates;
- Figs;
- Persimmon.
If we talk about nuts, the amount should not exceed the daily norm. You can eat this many nuts per day:
- Almonds – 10 pieces;
- Pine nuts – 60 pieces;
- Walnuts – 10 pieces;
- Cashews – 15 pieces;
- Peeled pistachios – 20 pieces.
It is better to eat salty porridge with vegetables or prepared salad. The salad should be seasoned with a small amount of oil and, ideally, not salted. It is best to simply chop fresh vegetables without dressing. Baked or grilled vegetables are also low in calories.
Healthy dinner recipes
Proper nutrition includes a balanced diet. This also applies to any meal, including dinner.
Here are some simple diet recipes.
You can make an omelet from egg whites. It contains 20 kcal. To make the dish truly tasty, you need:
Raw vegetables!!!
Take 2 eggs, separate the yolks from the whites.
- Salt the whites, add milk and beat.
- You need to add a little greenery to the mixture, 2-3 tbsp. spoons of bran or flour.
- It is best to fry an omelet in olive oil.
When to eat porridge
The best time to take porridge is in the morning. Many people often ignore breakfast altogether, but it is a very important, if not the main meal of the day. The body needs energy to wake up and begin to function fully, and porridge is a light food that will help it with this. What kind of porridge you can eat when losing weight in the morning depends on the taste preferences of each person. But if you choose, for example, between oatmeal or peas, then, of course, it is better to choose oatmeal. It is lighter and ideal for breakfast.
But is it possible to eat porridge in the evening? The answer is yes, but 2 hours before bedtime. And it’s better to choose unsweetened porridge for dinner. Cereals provide the body with energy, and during sleep a person needs some energy, so the best period of the day for porridge is the morning.
Oatmeal scrub for stomach and intestines
An oatmeal scrub will help to effectively cleanse the body of accumulated “garbage”. If you are overweight for weight loss, the duration of daily use is 30 days with a two-month break. A scrub is prepared from ground oatmeal or flakes, soaked in water for 12 hours, sesame nuts/seeds, flax, kefir or milk and a teaspoon of honey.
You should eat the weight loss dish in small portions, chewing thoroughly. Eat a serving in the morning on an empty stomach. Liquid intake - tea, coffee or decoction:
- no earlier than an hour after breakfast based on oatmeal;
- half an hour before meals.
Portion for weight loss
The ideal amount of porridge that can be eaten in one meal is considered to be the amount that fits in the palm of your hand. This is exactly the norm for every person, which will help you feel full, give you a sufficient amount of energy and will not contribute to excess weight gain.
You don't have to focus on just one type of cereal. There are really a lot of them. With this choice, you can alternate them and provide your body with the necessary nutrients every day of the week using different cereals.
The importance of this meal in the diet
Eating throughout the day is important for:
- good health and mood;
- replenishing the body with energy, beneficial vitamins and substances;
- feeling full without the risk of overeating;
- normal functioning of the gastrointestinal tract and other body systems.
Everything that was eaten during the day or not eaten will ultimately affect your evening appetite. It is important to eat right all day, starting in the morning, so that dinner does not become a hunger strike.
To do this, it is recommended to eat at least 4-5 times a day.
Be sure to check out:
What is a healthy breakfast? Is it worth eating lunch with proper nutrition Rules and recipes for the menu with proper nutrition Rules for compiling and an approximate menu for the week as part of proper nutrition
Harm of porridge
It would seem, what harm can porridge cause to the body? Indeed, none, but there is a disease for which porridge is contraindicated. For example, wheat porridge is not suitable for those who experience frequent constipation or other stomach problems.
Eating buckwheat porridge every day can cause an increase in blood sugar, so if you still eat buckwheat every day, give up sweets completely.
If you have unpleasant cleansing in your body after eating some kind of porridge, then it is better to consult your doctor, because for a healthy person this product is completely harmless.
The main thing in the nutrition of every person is a well-designed diet so that the body receives the right amount of substances for full functioning. If you find it difficult to understand this process yourself, you can turn to specialists. Professional nutritionists create a menu specifically for the needs of a particular person, taking into account both general and individual aspects. When losing weight, it is important not to starve, but to eat a properly balanced diet. During a fast, the body first loses excess weight, but then gets used to a certain amount of calories. When you return to your previous normal, weight gain occurs much faster. Therefore, love yourself and do not torture yourself with exhausting diets.
