Cereals for weight loss and fat removal. List of the best: the most healthy, low-calorie, dietary

Recommended Keto Vegetables

Broccoli

A very common vegetable that should always be in your keto kitchen. Broccoli is packed with vitamins C and K, and contains only 4 grams of net carbs per cup.

Some research suggests that broccoli may help reduce insulin resistance in type 2 diabetics and may also help protect against several types of cancer.

Asparagus

With just 4 grams of net carbs per cup, asparagus should be part of every low-carb meal plan each week. You can wrap it in bacon and serve it with aioli (garlic and olive oil sauce), just slice it, or add it to fries.

Asparagus is an excellent source of vitamins A, C and K, and may help reduce anxiety and protect brain health.

Mushrooms

Mushrooms are a great way to add a little flavor to otherwise boring dishes. They are also very low carb, with only 1 gram of net carbs (porcini mushrooms) per cup.

Mushrooms have incredible anti-inflammatory properties and have been shown to improve inflammation in people with metabolic syndrome over 16 weeks.

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.

Table of KBJU in vegetables on a keto diet

Below you'll find a table of some of the lowest carb vegetables, along with their net carb count per 100g and the average serving size for that.

Show table

Vegetable	Serving Size	Total carbohydrates (grams)	Cellulose	Net Carbs (grams)
Celery is fragrant	100g	2,97	1,6	1,37
Spinach	100g	3,63	2,2	1,43
Sarepta mustard	100g	4,67	3,2	1,47
Asparagus	100g	3,88	2,1	1,78
Radish	100g	3,4	1,6	1,8
Avocado	100g	8,64	6,8	1,84
Arugula	100g	3,65	1,6	2,05
Zucchini	100g	3,11	1	2,11
Chard Salad	100g	3,74	1,6	2,14
Mushrooms	100g	3,26	1	2,26
Kohlrabi	100g	6,2	3,6	2,6
Tomato	100g	3,89	1,2	2,69
Olives	100g	6	3,2	2,8
Eggplant	100g	5,88	3	2,88
bell pepper	100g	4,6	1,7	2,9
Cauliflower	100g	4,97	2	2,97
Green cabbage	100g	6,1	3,1	3
White cabbage	100g	5,37	2,3	3,07
Cucumber	100g	3,63	0,5	3,13
Jalapeno pepper	100g	6,5	2,8	3,7
Spanish artichoke	100g	5,38	1,5	3,88
Broccoli	100g	6,64	2,6	4,04
Sprouted beans	100g	5,94	1,8	4,14
Dill	100g	7,3	3,1	4,2
Green bean	100g	6,97	2,7	4,27
Turnip	100g	6,43	1,8	4,63
Pod peas	100g	7,55	2,6	4,95
Brussels sprouts	100g	8,95	3,8	5,15
Kale	100g	8,75	3,6	5,15
Red cabbage	100g	7,37	2,1	5,27
Pumpkin	100g	7	1	6
Swede	100g	8,62	2,3	6,32
Carrot	100g	9,58	2,8	6,78
Celery root	100g	9,2	1,8	7,4
Bulb onions	100g	9,34	1,7	7,64
Leek	100g	14,15	1,8	12,35
Ginger	100g	17,77	2	15,77

Expert opinion

Alena Kovaleva

Former "carb addict", happy mom and editor-in-chief of KetoDieto.

A word about onions: Onions can be added to keto dishes in small quantities because people generally don't eat too many onions.
Be careful with caramelized or fried onions, as they are easier to eat in large quantities.

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.

Meat products

In meat, the amount of carbohydrates is almost zero. Meat products are the main source of proteins from which muscle cells are built and amino acids that affect brain development.

Chicken meat contains B vitamins and beneficial microelements that help strengthen the nervous system, condition of nails, hair and get rid of excess weight. Beef and lamb have similar properties, however, they contain much more iron, so this meat is indispensable for people with anemia.

But turkey meat is in first place in terms of iron, potassium, calcium and sodium content. Moreover, all the elements in it are well balanced and are absorbed by the body much faster.

Pork contains zinc, which is necessary for the functioning of the immune system, and selenium, which synthesizes thyroid hormones.

Cereals

Amaranth

This cereal has been highly valued since ancient times. Contains a special substance squalene, which can resist the destructive effects of free radicals, being an antitumor agent. This product will be very useful for nourishing muscles, and its history makes you want to learn more about all the miraculous properties of amaranth. You can prepare this grain for breakfast, replacing regular cereal.

Almond flour

By replacing the usual baking flour with carefully ground almonds, you can prepare delicious desserts. Such baking will not harm the contours of the body and will not destroy the results of hard work. In particular, its composition is rich in vitamin E and monounsaturated fats necessary for heart health.

Peanut flour

It is peanuts ground into powder, which during dehydration become less fatty (almost 2 times). Contains a lot of protein, beneficial microelements and substances necessary for the body. Gluten free. This flour is added to cocktails, made into a paste for toast, or used for baking.

Alternatives to wheat flour can be found to suit your taste. You can add coconut flour, wheat germ, and hazelnut flour to the above healthy products.

Low carb drinks

If a person strives for proper nutrition and weight loss, he should drink more water, because it helps dissolve fat, cleanses the kidneys and liver, and helps remove toxins from the body.

Herbal tea has healing properties, and leaf tea helps burn fat. Coffee is one of the best sources of antioxidants, but it is better to drink black coffee.

Dairy

Dairy products are rich in protein, potassium, amino acids and vitamins necessary for the body. They contain calcium and phosphorus, which are responsible for the strength of bones and teeth, as well as prebiotics and beneficial lactobacilli, which improve intestinal microflora and the functioning of the gastrointestinal tract.