With a porridge diet you can not only lose weight, but also maintain your health. Cereals contain few calories and are easy and quick to prepare. Nutritionists recommend including different cereals in your menu. Cereals are a carbohydrate product; they are absorbed by the body for a long time, allowing you to feel full for a long time. Cereals contain a large amount of fiber, which stimulates intestinal function. You can choose a mono diet and eat one type of porridge for a week, but a diet of seven porridges will be more effective for weight loss. Important: porridge must be cooked in water and without salt. During the seven-porridge diet, you should drink at least two liters of water a day, or green tea without sugar. On such a diet you can lose 5-6 kilograms in a week. Cereals should be soaked overnight or boiled in water without sugar or salt. Portions should be small: 200−250 g. at a time. Eat at the same time, 4-5 times a day.
Monday - wheat porridge
Wheat groats are obtained by processing durum wheat by incomplete grinding and crushing. This processing allows you to preserve a lot of useful substances in the cereal. The calorie content of wheat cereal is 316 kcal per 100 g, and that of cereal cooked in water is 92 kcal per 100 g.
The benefits of wheat porridge
- normalize blood cholesterol;
- improve the functioning of the nervous system;
- condition of hair and nails;
- low glycemic index;
- moderate increase in blood sugar;
- skin elasticity is restored.
Composition of wheat porridge: minerals - potassium and iron, calcium, phosphorus, magnesium, zinc; vitamins - B, C, E, P P, A, F; starch and fiber; amino acids and sugars. Porridge cooked in a thermos Pour 1 cup of cereal into a thermos, pour 2 cups of boiling water, leave overnight. The next morning, the swollen wheat will be soft - it will retain all the beneficial substances in full.
You can simply boil it - rinse 1 cup of wheat cereal under running water, add 3 parts of water and bring to a boil, do not add salt, reduce heat and simmer for 15 minutes.
Tuesday - millet porridge
Millet is good for health. It is made from millet and contains a large amount of vegetable protein, vitamins and microelements. Potassium, which is contained in millet porridge, is good for the heart and blood vessels. Millet is a useful product for weight loss and restoration of metabolic processes. Millet porridge is easily digestible, satisfies the feeling of hunger, and therefore is suitable for anyone who is struggling with excess weight. The calorie content of millet is 348 calories. The calorie content of cooked millet porridge with water is 90 kcal per 100 grams.
Composition of millet porridge: macro and microelements: phosphorus, potassium, magnesium, sulfur, calcium, chlorine, sodium, iron, zinc, manganese, copper, nickel, cobalt, iodine, chromium, vitamins B2 and B5.
The benefits of millet porridge
- cleanses of toxins and impurities;
- removes excess liquid;
- speeds up metabolism;
- saturates, burns fat;
- lowers blood sugar levels;
- stimulates the immune system;
- strong adsorbent, removes toxins from the body;
- slows down the aging process.
Preparation: for 1 cup of millet, 3 cups of water, rinse several times, the last time use boiling water for rinsing. Pour water over the cereal, bring to a boil, simmer over low heat for 15 minutes. until the porridge is completely ready, let it sit for 30 minutes. The porridge is cooked without sugar, salt and butter.
Wednesday - oatmeal
Oatmeal is made from oats and is a “brush” for the intestines. Calorie content of oatmeal - 342 kcal, protein content - 12.3 g, carbohydrates - 59.5 g, fat - 6.1 g, high content of vegetable protein and dietary fiber. Whole grain cereals have the maximum benefit. Oatmeal with water helps reduce “bad” cholesterol in the blood and stabilizes the functioning of the cardiovascular system. The calorie content of oatmeal cooked in water is 88 kcal per 100 grams of product.
The composition of oatmeal: vitamins B 1, B 2, E, H and P P, minerals - potassium, calcium, magnesium, zinc, iron, phosphorus and sodium.
Benefits of oatmeal
- stimulates the immune system;
- cleanses the body of toxins;
- has a low glycemic index;
- lowers cholesterol levels;
- gently cleanses the intestines
- normalizes blood circulation and metabolism.
For the diet, it is better to use whole grain cereals; they are obtained by minimal processing of oats - peeling, grinding; whole grains contain the largest amount of nutrients and vitamins. Oatmeal for weight loss should be boiled in water. Whole grain cereals take longer to cook than rolled oats. The cooking time for whole grain cereals is 30-50 minutes. It contains a significant amount of useful substances, a replacement for whole grains - ordinary cheap oatmeal flakes.
Preparation: To prepare porridge in water you will need: oatmeal - 1 cup; water - 5 glasses; Bring to a boil, reduce heat and cook the porridge over low heat, avoiding boiling. Cook oatmeal porridge for 40-60 minutes, stirring constantly. Then remove the pan from the heat, cover with a lid and leave for 30 minutes. Without salt and sugar. For 1 glass of rolled oats, 2 glasses of water. Pour rolled oats flakes into boiling water. Cook for 15 minutes.
Contraindication: allergies. Rarely seen.
Diet options
There is a special diet based on wheat porridge with different periods of weight loss - for 3, 5, 7 and 14 days. It is not recommended to sit on it for longer, because as a result you can develop vitamin deficiency and exhaustion, because carbohydrate foods without the support of proteins and fats are harmful not only to the stomach, but also to health in general. So choose your version of the hunger strike and don’t put off organizing it.
- Fasting day
To find out how the body reacts to wheat porridge in the diet, start with a fasting day. It’s very easy to organize: distribute 300 grams of porridge over 6 meals (you get 50 grams each time). You need to eat slowly, stretching out the pleasure. This is if you adhere to a strict scheme.
There is a more gentle one, which allows you to supplement the main product with auxiliary ones: fresh fruits and vegetables (no more than 1 kg), dairy drinks (about 1 liter). But the second version of the fasting day will not give such amazing results as the first.
- Strict diets for 3 and 5 days
If you urgently need to lose as many kilograms as possible, these express diets are created especially for you. If you feel a pang of hunger, eat wheat porridge as much as you want. But you won’t be able to consume a lot, because it’s filling and you’ll already get tired of it, and even without salt, its taste will not please you. There seems to be no appetite, but it’s still hard to bear. For comfort, when it becomes completely unbearable, you can add salt or fruit. The result is minus 1 kg daily.
- Gentle diets for 1 and 2 weeks
You can’t eat wheat porridge alone for so long, because it will clog your stomach with fiber, and it will simply stop functioning normally. Therefore, a more balanced diet is prepared with proteins and even a small amount of fat. The main thing is to monitor the daily calorie content of the menu, which should not exceed 1,200 kcal.
What can you eat as part of such a diet: wheat in all its variations is at the forefront. To prevent your diet from getting boring on the second day, look for different ways to prepare it: in the oven and slow cooker, with pumpkin and dried fruits, with milk and water - there are many options. In addition to it, other cereals are allowed, but in limited quantities (buckwheat, pearl barley, flaxseed porridge, brown rice, etc.), low-fat milk, fresh vegetation (vegetables, fruits, berries, herbs). Every other day you can indulge in boiled chicken breast, steamed fish, eggs, and seafood.
You should absolutely not eat: pasta, fatty meat, fast food, sauces (ketchup, mayonnaise), carbonated and alcoholic drinks.
Thursday - rice porridge
Rice grain contains a huge amount of complex carbohydrates and fiber (92% of the total mass of the product) 8% - vitamins B and PP, as well as protein. It contains no gluten and does not cause allergies. The substances that are in the porridge help to effectively cleanse yourself of toxins and breakdown products. The rice diet ensures rapid weight loss. For weight loss, it is better to choose brown rice; unpolished grain retains the maximum amount of lecithin, potassium, phytin and folic acid and a minimum amount of starch. The calorie content of brown rice is only 362 kcal per 100 g of dry cereal. The calorie content of boiled brown rice in water is 111 kcal per 100 grams.
Ingredients of brown rice: fiber; B vitamins - niacin and pyridoxine, riboflavin and thiamine; nicotinic acid PP; vitamins E and K; folic acid; magnesium and iron; phosphorus, iodine and selenium.
Benefits of rice
- brown rice has fat burning properties;
- improves heart function;
- increases concentration and memory;
- regulates intestinal function;
- does not contain gluten;
- promotes the removal of toxins and waste from the body;
- has a low glycemic index;
- improves skin condition and hair structure.
Preparation: Rinse the rice and soak in clean water overnight. In the morning, rinse, place in a saucepan and add water in the ratio of 1 cup rice, 2 cups water. Bring to a boil - cook for 10 minutes, then drain, add cold water and cook for another 30 minutes. After this, leave the porridge under the closed lid for 15 minutes to infuse.
Recommendations
In order not to harm your body, having received a beautiful body, you should follow certain recommendations:
- The duration of such a diet should be limited to 7-10 days.
- Before you start using it, go through a series of studies and consult with your doctor so as not to provoke stomach diseases.
- Among the variety of spices, it is allowed to add cinnamon in minimal quantities very rarely.
- You will have to give up salt altogether.
After completing the diet, you should not forget about porridge the next day. Your daily diet must be supplemented gradually with new products, which will avoid stress on the body.
By following these simple tips, you will be able to maintain your shape for a long time and not gain extra pounds in a short time.
Friday - buckwheat porridge
Buckwheat groats are obtained from buckwheat grains. The healthiest thing is not fried green buckwheat (the benefits of green buckwheat are a controversial issue today), but brown buckwheat will also do. Buckwheat porridge is good for everyone, but especially for those who have fluid retention in the body, excess weight, low hemoglobin, diabetes, diseases associated with cardiovascular diseases, and high cholesterol. Buckwheat helps normalize digestion thanks to fiber, helps fight cancer cells due to the flavonoids it contains, and reduces the risk of blood clots. Buckwheat contains: fats - 3.3 g, proteins - 12.6 g, dietary fiber 11.3 g, starch - 55.4 g. In 100 gr. cereal contains about 313 kcal. in cooked porridge with water - 110 kcal.
Composition of buckwheat: buckwheat is rich in vitamins - A, B1, B2, B6, B9, C, E, PP, Beta-carotene. Minerals - potassium, calcium, magnesium, sodium, phosphorus, iron, zinc, selenium, copper and manganese, iodine, chromium, fluorine, molybdenum, and silicon.
Useful properties of buckwheat
- cleanses the body of toxins;
- strengthens the walls of blood vessels;
- improves intestinal function;
- improves thyroid function;
- normalizes cholesterol levels;
- normalizes blood sugar levels.
Preparation: take 1 cup of dry buckwheat and pour 2 cups of boiling water over it, cover and leave for 3 hours. Eat at the same time, 4-5 times a day. Drink water and herbal teas throughout the day.
Diet based on sprouted wheat sprouts: reviews, results, real stories of losing weight
Doctors, including nutritionists, unanimously say that a wheat diet is good for health only if you resort to it no more than three times a year. To get it right, you need to gradually increase your daily calorie intake by 200 Kcal per day, and also not eat prohibited foods in the first week.
According to those losing weight, the results of the wheat diet for weight loss are simply wonderful:
- Effective weight loss;
- Cleansing the intestines and the whole body;
- Increased vitality.
Saturday - pearl barley porridge
Pearl barley is peeled grains of barley. Pearl barley has an oblong shape, and after grinding it retains its beneficial properties. Pearl barley contains lysine, which promotes collagen production. It is considered a natural antioxidant that promotes overall rejuvenation of the body. Barley dishes have diuretic properties. Pearl barley contains: proteins 9.9 g, fats 1.1 g, carbohydrates 62.1 g, dietary fiber 16.6 g. Nutritional value per 100 grams of dry product - 290 kcal, 100 g of boiled porridge - 96 kcal.
Composition of pearl barley porridge: macroelements - sodium, calcium, phosphorus, potassium, magnesium. Microelements - zinc, manganese, selenium, iron, copper. Vitamins - A, group of vitamins B1, B2, B3, B5, B6, B9.
Useful properties of pearl barley
- improves the functioning of the gastrointestinal tract;
- slows down the aging process;
- stabilizes hormone levels;
- cleanses the body of waste and toxins;
- reduces cholesterol levels;
- improves skin condition.
Preparation: soak 1 cup of cereal in 1 liter of clean water and leave overnight; in the morning, drain the remaining water and rinse the barley in cold water, pour 2 cups of water, bring to a boil and add the cereal, cook for 30 minutes. over low heat. Eat porridge during the day, you can’t eat anything else, just drink water and green tea.
