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

When losing weight, you cannot completely exclude carbohydrates from your diet. They provide the body with energy, give strength to absorb proteins, and preserve muscle tissue. It is only important to choose complex carbohydrates, reducing simple ones, such as glucose and sucrose.

Porridges are suitable for weight loss when used rationally. You need to choose healthy varieties that contain the fewest calories and have a low glycemic index.

It is better to eat such cereals in the first half of the day and carefully count the calories consumed per day.

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.

Experts' opinions

Nutritionists say that porridge can be eaten during a diet. The permissible amount is determined individually, since everything will depend on the required daily caloric intake and metabolic level.

Karina Gavrikova, fitness bikini athlete

A famous athlete and winner of a number of titles from Estonia claims that in the off-season, porridge can form the basis of the diet, along with protein products. They are limited only during the competitive period, when severe drying of the body is required. In her opinion, porridges are healthy because they saturate the body and have a very healthy composition and BJU ratio.

Alexey Kovalkov, nutritionists

Doctor of Science and famous nutritionist Alexey Kovalkov believes that cereals are healthy, but when losing weight they should be limited. Their glycemic index has increased slightly recently, as growing and cooking technology has changed, so in large quantities they will cause a surge in insulin, which leads to fat deposition. Porridge should be eaten in the morning and a couple of hours before strength training.

Margarita Kovaleva, nutritionist

A nutritionist and author of a number of techniques that promote weight loss, claims that it is extremely important to eat porridge in the morning. They will saturate the body with carbohydrates, fill them with energy and reduce excessive appetite for a long period of time. They are useful, but you should not use them at night, as they will unnecessarily load the gastrointestinal tract before bed.

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.

Reviews and results of losing weight

Svetlana, 34 years old

I have been losing weight on porridge for 6 years. I constantly experiment: a week on buckwheat, a week on oatmeal. It's easier for me. I also constantly add vegetables and fruits to them. In my opinion, this is the most effective and healthy diet.

Peter, 30 years old

I have had gastritis since I was 20 years old. At that time, I was prescribed a strict diet, which, of course, I did not adhere to. At the moment I understand that it’s in vain. I sat on oatmeal for a week. Not only did my stomach stop bothering me, but my “beer belly” began to disappear. It's a shame I didn't listen to the experts earlier.

Anastasia, 24 years old

An effective porridge diet will save anyone who wants to lose weight! The main thing is willpower! I stayed on pearl barley for 5 days, and the results were not long in coming. Five kilograms disappeared into oblivion.

Now I’m taking a break and want to try supplementing my regular diet with smoothies and oatmeal for breakfast.

Katerina, 27 years old

I've been on the decoction for three days now. You feel light and want to eat less. I won’t say that I noticed a rapid weight loss, but I’ve already lost 2 kilograms, but it seems to me that they disappeared due to cleansing the body of toxins.

Svetlana, 32 years old

I don’t know how kvass affects weight loss, but on hot days it perfectly quenches thirst. I took it for about three weeks, lost 4 kilograms, but I could have lost weight simply because I eat less in hot weather.

Oksana, 27 years old

I tried making kvass several times. The smell and appearance were terrible, but she endured it and drank it. I noticed that if you drink it 2-3 times a day, you really feel less hungry. The drink also cleanses the intestines well. Therefore, you can safely count on weight loss.

Olesya, 22 years old

A very strict barley diet did not suit me at all. It is very difficult to follow, although it is undoubtedly effective. In three days I lost 3 kilograms, but on the fourth day I lost it.

I advise the pearl barley diet only to people with iron willpower, since for me it is much easier to eat oatmeal or buckwheat.

Tatyana, 28 years old

Five years ago I was diagnosed with gastritis, and the doctor advised me to drink oatmeal jelly. I heard about this drink from my grandmother as a child and did not think that it could help. I drank jelly half an hour before meals three times a day, my stomach stopped hurting, and as a bonus, the extra pounds began to go away! I never complained about my weight, but I always wanted to lose some weight, and with the help of cereal I managed to cure gastritis and get into good physical shape.

Olga, 37 years old

2 months ago I saw a recipe for an oatmeal smoothie and decided to try it as a breakfast replacement. I prepared it in different ways: with fruits, vegetables, berries, simply mixing flakes with kefir and honey. Personally, I think smoothies are a great way to get back into shape! In two weeks I lost 4 kilograms, and only consumed the shake for breakfast.

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.

About supplements

When selecting cereals for your breakfast, be sure to take into account the additives that will improve their taste. They can significantly change the indicator you need. Judge for yourself (approximate values):

• ½ tsp. cinnamon = 10 kcal;
• 1 tsp. honey = 25 kcal;
• 1 tsp. granulated sugar = 32 kcal;
• 1 tsp. raisins = 13.5 kcal;
• 1 tsp. olive oil = 89.8 kcal;
• 1 tbsp. l. chopped walnuts = 47 kcal;
• 1 tbsp. l. strawberries = 8 kcal, raspberries = 9 kcal, cranberries = 6 kcal;
• 1 tbsp. l. strawberry jam = 57 kcal, raspberry jam = 54 kcal, cherry jam = 51 kcal;
• 10 g butter = 74.8 kcal;
• 20 g of cheese = 52 kcal;
• 50 g bananas = 49 kcal, apples and cherries = 26 kcal, pears = 23 kcal;
• 50 g low-fat cottage cheese = 42 kcal;
• 100 ml of milk: 1% = 40 kcal, 2% = 45 kcal, 2.5% = 52 kcal, 3% = 58 kcal.

It’s not hard to guess that even the lowest-calorie porridge will cease to be so if you cook it in full-fat milk and add sugar, butter, nuts and fruits. For weight loss, this risks going beyond the daily caloric intake and weight gain rather than weight loss. The most dietary one will be the one cooked in water and without any additives. Yes, eating it will not be entirely pleasant, but the benefits for the body and figure will be beyond any doubt.

As for salt, it does not affect the calorie content of dishes in any way. However, it should not be abused. Its daily intake is significantly limited in the proper nutrition system, in treatment tables, and in weight loss diets. The reason is that it retains water in the tissues, disrupts the water-salt balance, and negatively affects kidney function.

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.

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.

Diets on several types of grains and legumes

A weight loss diet should be as varied as possible. First, you should determine which cereals are healthy, contain more complex carbohydrates and proteins, then choose which method is best for cooking. For example, you should not make pea puree, this version of the dish will be absorbed faster by the body and will cause an increase in sugar levels; it is better to prepare porridge.

The following example diet is effective because it combines several types of grains and legumes:

The best diet option combines different foods, so in the presented version there are different types of cereals and legumes. Serving size will depend on body weight, goals and metabolism.

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.

Useful tips

1. This healthy breakfast will provide your body with fiber. But for it to work, you need to drink a lot of water.
2. It is also a source of complex, but still carbohydrates. So that they do not go into fat, but into useful energy, you need to be active and play sports.
3. The simplest and lowest calorie recipe: water + cereal without salt or any additives.
4. The recommended serving size for breakfast when losing weight is 200 g, with proper nutrition - 250 g.
5. Each cereal has a separate list of contraindications that must be observed.
6. Don’t be lazy and take the time to cook with your own hands instead of buying bright but useless tea bags.
7. Every morning you should have a new porridge for breakfast: today - oatmeal, tomorrow - barley, the day after tomorrow - buckwheat.

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.

Main conclusions

Eating cereals on a diet is justified only in strictly limited quantities. This product is useful, some of its types actually help with losing excess weight, but even those cereals that burn fat can only be consumed in the first half of the day and in accordance with the caloric intake of the diet.

At the same time, this product has a number of useful properties, including a high content of vitamins, minerals, as well as vegetable protein with a good amino acid composition. It is advisable to include the product in any diet, but correctly calculate the permissible amount, then it will only bring benefits.

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.

Couscous

Couscous is a processed grain product usually made from durum wheat semolina.

Couscous is a staple in many Middle Eastern and Moroccan cuisines, and is relatively low in carbohydrates—about 34.5 grams of net carbs in a 160-gram serving of cooked couscous ().

This grain is also rich in selenium, a micronutrient that plays a critical role in heart health, thyroid function, immune health and more (,).

Including couscous in your diet can also increase your intake of several other important nutrients, including pantothenic acid, manganese, copper and thiamine ().

Conclusion:

Couscous is a grain product that contains 34.5 grams of net carbs per 160-gram serving. Couscous is not only high in selenium, but also high in pantothenic acid, manganese, copper and thiamine.

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.

What to look for when choosing cereals

For dietary nutrition, pay attention to the content of high-protein foods. GI is also a very important indicator.

The usefulness of cereals for porridge is determined by:

• GI (glycemic index) the lower the better;
• The presence of macro- and microelements - the more diverse, the healthier the porridge;
• Content of vitamins, especially group B;
• Amino acid content – ​​these substances are essential for muscle tissue. The more diverse the number of beneficial amino acids, the better the cereal.

According to these indicators, the leaders of the most useful are buckwheat, oatmeal, and barley (barley). Below I will show you why these 3 grains are the best for your diet.

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.

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.

Flax seeds as an alternative to cereals

In Europe, flax seeds are very popular. They are produced under the “superfood” brand and added to various dishes. The main advantage of flax seeds is their high protein content - 28.9 g. At the same time, they contain a minimum of carbohydrates (17 g) and fat (11 g). Another value of the product is omega-3, the amount of which is 10 times greater than in buckwheat. Flax seeds are also rich in B vitamins and fiber (about 40%).