Forget about hunger: an effective wheat porridge diet for weight loss

Strict diets based only on vegetables are not suitable for everyone, as they cause extreme hunger. Cereals saturate the body with useful substances and help avoid hunger. Wheat porridge has been used for weight loss for quite a long time, despite the fact that it is considered quite nutritious and high in calories. The wheat porridge diet can be very effective if you follow the basic rules and adhere to the recommendations of a nutritionist.

General rules

The porridge diet is a fairly frequently used version of dietary carbohydrate programs aimed at correcting body weight, allowing one to achieve results at little financial cost and in a relatively short time.
Among the cereals used in diets of this type, wheat porridge is also found. Unlike most mono-diets based on porridges, an expanded wheat diet for weight loss is more preferable, which does not limit the diet only to porridge and allows the consumption of small quantities of low-fat fermented milk products (kefir), cottage cheese, vegetable broth soups, vegetable oils, fresh/boiled vegetables (except potatoes), fruits (except grapes and bananas). The mono-diet on wheat porridge proposed by a number of authors, according to most nutritionists, is a strong stress for the body, contains a high risk of developing metabolic acidosis and can negatively affect health, which is due to an extremely unbalanced diet with a pronounced deficiency in protein and fat. Therefore, introducing into the diet a small amount of foods containing a protein component and vegetable fats is a more optimal diet option.

Containing a large amount of fiber requires consuming a sufficient amount of free fluid (at least 2.0 l/day), otherwise constipation . As a liquid, you can use green/herbal tea without sugar, filtered/table mineral water without gas, rosehip infusion, freshly squeezed vegetable juices. It is also recommended to take a complex of vitamins and mineral supplements during the diet. During the diet, it is not recommended to consume fatty, spicy, salty, sweet and spicy foods, and sweet carbonated drinks.

Wheat porridge is the result of processing wheat grains, during which the grain is freed from the germ, shells and subjected to grinding. It has a yellow-gray color. The best option is cereal made from hard grain wheat and coarse grinding. Depending on the degree of grinding there are:

• “Poltava” cereal No. 1 is a coarsely crushed cereal with the presence of fiber, which allows you to prepare the most healthy and tasty porridge, No. 2 and 3 are finer crushed.
• Artek groats are finely ground wheat grains, freed from the shells and the germ.

Cereals contain predominantly complex carbohydrates (70.8 g), few vegetable proteins (11.8 g) and a small amount of fat (1.3 g) per 100 g of product, as well as various vitamins ( B1 , B6 , E , PP , K , beta-carotene ) and macro/microelements (magnesium, cobalt, phosphorus, manganese, molybdenum, copper).

The energy value of wheat cereal is 316 kcal/100 g of product. The beneficial properties are also determined by the fiber content, which helps reduce cholesterol and overall cleanse the body. In addition, eating wheat porridge causes a quick and long-lasting feeling of satiety with a small amount of product, and a lot of energy is spent on its absorption, which is valuable for people who want to lose weight. In addition, the breakdown of complex carbohydrates occurs slowly and does not cause a sharp increase in blood sugar levels. Therefore, wheat cereal can also be consumed by persons with metabolic disorders (in particular, diabetes mellitus / insulin resistance ).

Porridge is prepared in water without salt, butter, spices and sugar in a ratio of 1 part cereal to 2 parts water. You can use garden herbs and cold-pressed vegetable oils as an additive to the porridge. The porridge can be steamed, in a slow cooker or oven. You can soak it overnight and get a full breakfast in the morning. To do this, wash the wheat grain thoroughly, add boiled water, wrap it and leave it to steep overnight. Eating wheat porridge during the diet is allowed without restrictions - it must be present in each of the main meals and make up the majority of it. The duration of the diet is 7-10 days.

A few words about the wheat germ diet. Rather, we should talk about the use of sprouted wheat as a food additive to the diet. Wheat sprouts or juice from wheat sprouts can be used for this purpose. The daily intake of sprouts should increase gradually, starting from 1-2 teaspoons per day, it is necessary to increase the daily portion to 60 g. The sprouts must be thoroughly chewed or pureed using a blender. The daily intake of juice is 30 ml. Sprouts and juice should not be subjected to heat treatment, but are recommended to be consumed with kefir or other food products.

To increase the effectiveness of the dietary program, you should carry out preliminary preparation of the body 1-2 days before it begins, excluding fatty, salty, smoked, pickled, fried foods, sweets, alcohol and carbonated drinks from the diet, expanding the diet to include fermented milk products, fish, poultry meat, vegetables and fruits. It is useful to reduce the size of portions and reduce salt intake. The wheat diet is not suitable for people prone to allergic reactions and especially those with individual gluten .

At the end of the diet, it is recommended to follow some rules:

• Expand your diet gradually, starting with medium-fat dairy products, fish, seafood, boiled chicken eggs, low-fat cheeses and lean meats. Add fatty, fried, smoked foods, sauces, spices and seasonings, and semi-finished products last.
• Do not overeat, eat 4-5 times a day in small portions, drink enough free fluid.

Contraindications

Wheat porridge is contraindicated as a dietary dish:

• during pregnancy;
• when breastfeeding;
• with gastritis;
• for disturbances in the functioning of the gastrointestinal tract;
• with low acidity;
• with flatulence;
• in case of malfunction of the thyroid gland;
• for celiac disease.

The wheat diet is strictly contraindicated after surgical interventions and during the rehabilitation period. A weakened body needs a complete, balanced diet, and any diet will be harmful to health.

Numerous online forums actively debate whether it is possible to eat wheat porridge while losing weight and whether this very high-calorie product will help cope with excess weight. Nutritionists assure that porridge is one of the healthiest dietary options for those losing weight. But you should not neglect contraindications and restrictions in the pursuit of a beautiful figure, so as not to cause harm to your health.

Authorized Products

The wheat porridge diet includes the following in the diet:

• The basis of the diet is wheat porridge, cooked in water without salt, spices or butter. The taste of porridge can be adjusted by adding aromatic garden herbs (dill, parsley, basil, celery, mint) and virgin vegetable oils.
• Soups made with vegetable broth with the addition of wheat and herbs.
• Any non-starchy vegetables (cucumbers, asparagus, cabbage, peppers, zucchini, onions) and sour fruits, wheat sprouts.
• Low-fat fermented milk products and drinks (yogurt, kefir), low-fat cottage cheese, pickled cheeses.
• Freshly prepared vegetable and fruit juices, green and herbal tea without sugar, rosehip infusion, wheat sprout juice, still mineral water.

Table of permitted products

The benefits of millet diet for weight loss

There are also situations in which avoiding dietary fats for a short period of time can be beneficial. These are diseases of the liver and kidneys. True, for the latter, the diet contains too much vegetable protein, and the applicability of the diet in each specific case should be assessed by a doctor.

Many people write that this diet is better than, for example, kefir or buckwheat. This is, excuse me, how to look:

• A deficiency of fat in all of the above programs can cause disruption of the human hormonal system. The problem is aggravated by the fact that weight loss usually does not end with the passage of one unbalanced diet. A person must sit on something else like this. Often courses of “low-fat food” last for several months. This provokes a decrease in the secretion of steroid hormones in both sexes. And it can lead to systemic disruption of the body;
• It is often written that wheat is rich in B vitamins, which means it is better for weight loss than other cereals. It is impossible to deny the fact that B vitamins are beneficial for the nervous system and metabolism, but it is not worth asserting that they are a panacea. Moreover, a glass of wheat does not satisfy the daily requirement of an adult and does not contain vitamin B12. It is not found in any of the plant crops, therefore such thoughtless vegetarianism without the support of a vitamin-mineral complex can only harm health;
• Natural cereals contain quite a lot of fiber. This allows you to avoid constipation while on a diet. Eating apples and vegetables also improves peristalsis; in this sense, the diet is softer than, for example, a protein diet. At the same time, for the gastrointestinal tract of a person who has been eating only products made from wheat flour, potatoes and other soft foods for quite a long time, even these apples and broccoli with natural grains can become a test;
• Regarding the excellent taste, the authors of articles about diet also got excited. Unleavened wheat porridge is still a “dish”; even an apple can’t save it much. What can we say about unleavened cabbage or cucumbers?

In general, an ideal cheap mono-diet without protein sources does not exist in nature.

A diet can be quite dangerous to health if you persist in achieving your goal, and, for example, as popular sources recommend, actually exercise. There is no sport that can be supported by a diet with 150 g of carbohydrates and about 60 g of protein, especially if the athlete is an adult. Health-improving physical education or fitness under such parameters can only be safe in the format of some kind of gymnastics on the floor without weights, walking or stretching. Other types will create a critical daily deficit of 1500-1600 kcal/day and, together with an unbalanced diet, can lead to uncontrolled overeating.

Fully or partially limited products

The wheat porridge diet is completely excluded from the diet:

• Animal and poultry meat, sausages, fast food products, semi-finished meat/fish products, fish and seafood, smoked meats, canned meat and fish.
• Animal and cooking fats and products based on them (mayonnaise, margarine, vegetable fat spread).
• Bakery products, cookies, crackers, waffles, gingerbreads, pies, dumplings, dumplings, pancakes.
• Sweets (sugar, cakes, pastries, chocolate, candies, honey, jam).
• Fatty dairy and fermented milk products and drinks, cheeses, butter.
• Porridge (except wheat), pasta, white rice.
• Pickles, marinades and canned foods, spices, seasonings, ketchups and sauces.
• Nuts, seeds, dried fruits, beekeeping products.
• Starchy vegetables (jerusalem artichoke, corn, potatoes, rutabaga, pumpkin, squash, celery root, horseradish, parsley), legumes.
• Sweet carbonated drinks, alcohol, packaged juices, coffee.

Table of prohibited products

Advantages and disadvantages

Wheat diet: features and benefits of cereals

This cereal is made from durum wheat. The grains are processed, as a result of which the husk and shell are removed. Wheat contains a large amount of vitamins and microelements, so it is recommended even for children. Cereals are easily digestible and do not overload the gastrointestinal tract.

Wheat porridge for quick weight loss is not only nutritious, but also a healthy product. Its useful properties include the following:

• removes toxins from the body;
• reduces the level of bad cholesterol in the blood;
• relieves hunger for a long time and prevents overeating;
• increases the body's defenses;
• normalizes intestinal function;
• gives strength and energy for the whole day;
• improves the condition of skin and hair;
• normalizes metabolism.

This diet is perfect for people who lead an active lifestyle and require a lot of energy. Despite all the benefits, such dietary nutrition is prescribed for a short period.

The cereal contains choline, which promotes the breakdown of fats, so those who are losing weight are often recommended to eat wheat. This option is perfect for people who don’t like to go hungry. The technique allows you to lose excess weight without experiencing weakness, severe hunger, dizziness, or drowsiness.

It is worth remembering that the wheat diet is not suitable for everyone. Before you start, you should consult a nutritionist and determine the causes of excess weight. A properly formulated diet will help improve health, but if the reasons lie in hormonal imbalances, this will not be enough. You can begin active weight loss only after stabilizing the level of hormones in the blood.

Wheat porridge diet: reviews and results

Reviews of the wheat porridge diet and the results among people who practiced this diet vary significantly. In most cases, they speak favorably about it, but some say that the porridge diet for weight loss is not the best option. Weight loss results of 2 to 4 kg in 7-10 days.

• “... Since I can’t stick to diets where vegetables predominate in the diet, I was pleased to read this one. But to avoid constipation, and for greater benefit, I also included wheat bran - I ate a tablespoon 3 times a day. I added it either to porridge or kefir, sometimes to vegetable salad. They swelled well and the result was thick and satisfying kefir, and after the vegetable salad I didn’t feel hungry so quickly. I didn’t eat after 7 pm and drank a lot of water. There were days when I didn’t really want to eat, and I didn’t even eat porridge, but made do with only vegetables and kefir with bran. The wheat diet suited me and even liked it. I didn’t have constipation, heartburn (for example, like after millet porridge) and I felt full for 3-4 hours. My results were pleasing - minus 2.5 kg per week with a normal diet.”
• “... At one time I was on a buckwheat diet, but since I don’t really like it because of the specific smell of buckwheat, I decided to choose a porridge that was neutral in taste, which can be combined with all vegetables. As expected, I ate 150 g-200 g of this porridge at my main meals - it turned out that it prevailed in the diet. The vegetables were different: raw, stewed or baked in a slow cooker. Everything was good, but I clearly lacked satisfying protein foods, so I included a soft-boiled egg or a steamed omelet. My intestines were functioning normally as I drank a lot of water, green tea and herbal infusions. I managed to lose 3 kg - I didn’t even expect such a result. Overall, I’m happy with the diet, and also with the fact that it’s convenient to take lunch with me to work: I took porridge with vegetable stew, and then heated it up.”

Porridge recipes for health and beauty

The classic recipe for wheat porridge on water is a monotonous and bland menu. make the diet more attractive for those losing weight.

With nuts and cinnamon

Porridge with pine nuts and cinnamon will not only help you lose weight, but also strengthen your body . Ingredients:

• wheat cereal – 200 gr;
• pine nuts - a small handful;
• cinnamon – a couple of pinches;
• sugar – 30 g;
• butter – 50 gr.

Rinse the cereal, add water, cook until tender, mix with sugar and butter. Lightly fry the nuts in a frying pan and add to the porridge along with the cinnamon.

With vegetables

Healthy dietary porridge with vegetables is prepared from the following ingredients:

• cereal – 250 gr;
• water – 800 ml;
• green peas – 200 g;
• celery root – 120 g;
• onion – 1 head;
• carrots – 1 piece;
• sweet pepper – 1 piece;
• butter – 50 g;
• coriander - a pinch;
• salt to taste.

Peel the onions and carrots, chop them and fry them in a frying pan. Cut the pepper and celery into cubes, mix with frozen peas and fry. After 10 minutes, add cereal, salt, coriander, add water, stir. Preheat the oven to 170°, cook the porridge for half an hour. Add butter and serve warm.

With pumpkin

Wheat porridge with pumpkin has enormous benefits To prepare it you need:

• wheat cereal – 100 g;
• milk – 200 ml;
• pumpkin – 100 gr;
• water – 200 ml;
• butter – 20 g;
• salt, sugar to taste.

Peel the pumpkin, chop the pulp into cubes, rinse the cereal. Place in a double boiler, pour 100 ml of milk and water. After half an hour, add the remaining water and milk, add salt, sugar, and cook for another 5 minutes. Grease the porridge with butter.

Zucchini stuffed with porridge

To prepare a delicious dietary dish you will need:

• cereal – 150 g;
• eggplants – 3 pcs;
• zucchini – 2 pcs;
• carrots – 2 pcs;
• water – 350 ml;
• olive oil;
• garlic – 2 cloves;
• greens, green onions.

Rinse the cereal and cook in a slow cooker until cooked. Cut the eggplants into slices and place in the oven for 20 minutes at 200° (pre-grease them with olive oil). Chop carrots and garlic, fry in a frying pan, add herbs and onions.

Cut the finished eggplants into cubes and mix with frying. Place the cereal on a plate and mix with the vegetable stew.

Cut the zucchini in half, cut out the core, and season it with porridge. Place in the oven at 200° for half an hour. Serve warm.

Salad

Dietary salad based on wheat cereals, ingredients:

• cereal – 200 gr;
• sweet pepper – 1 piece;
• tomatoes – 2 pcs;
• apple – 2 pcs;
• olive oil – 50 ml;
• garlic – 1 clove;
• lemon juice – 20 ml;
• green onions, parsley;
• salt, black pepper.

Pour water over the cereal, soak for an hour, then strain and dry. Chop fruits and vegetables and mix with porridge.

For dressing - chop parsley, onion, garlic, add oil and lemon juice, salt and pepper. Season the salad and leave in the refrigerator for 1 hour.