The disadvantage of many diets is that due to an unbalanced diet, the body lacks nutrients. A person becomes lethargic, his performance decreases, and he constantly feels hungry. Wheat porridge for weight loss works differently, because it is a nutritious and high-calorie food, but at the same time helps to lose weight.
Useful properties of the product
Porridge contains complex carbohydrates that take a long time to be broken down by the body. Due to this, a person feels full. It also contains a lot of fiber, which has a beneficial effect on the gastrointestinal tract, removing harmful substances from the body.
In addition, the cereal contains:
- proteins;
- starch;
- amino acids;
- vegetable fats;
- vitamins (A, B, C, E, F);
- sugar;
- carotene;
- minerals;
- microelements.
The glycemic index of the product depends on the method of preparation and ranges from 45 to 65 units. If you cook porridge in water, without adding sugar and butter, this figure will decrease slightly. The lower the index, the faster the body begins to switch to breaking down fat deposits.
Beneficial features:
- The breakdown of adipose tissue thanks to the choline contained in cereals.
- This cereal is an antioxidant; it removes salts and toxins from the body. As a result, appearance improves and aging slows down.
- Improving the functioning of the gastrointestinal tract, maintaining the normal composition of microflora.
- Regulation of redox processes (vitamin PP).
- Normalization of the activity of the nervous system (acceleration of the transmission of impulses from the brain to nerve endings), assistance in the formation of red blood cells (B6, B12).
- Improved vision.
- Reducing muscle pain and fatigue (vitamin H).
- Prevention of colon cancer (with daily consumption of porridge).
- Normalization of the acid-base balance, as a result of which products are processed better and faster.
- Reducing cholesterol and blood sugar. Cereals have a preventive effect against the development of diabetes and cardiovascular diseases.
- Providing the body with energy, so during the diet you can not give up physical and mental stress.
- The high content of vitamins and microelements has a beneficial effect on the condition of the skin, hair and nails, and also improves blood clotting.
- Increased immunity due to ascorbic acid contained in cereals.
- Due to the low glycemic index, the product can be consumed even by patients with diabetes, since sugar increases extremely slowly and insignificantly.
Wheat groats are not inferior in beneficial properties to buckwheat and oatmeal.
Advantages of wheat
Wheat porridge is deservedly considered the healthiest. Despite the fact that wheat is a low-calorie food, it provides the energy necessary to carry out daily tasks. In addition to the properties of wheat that have already been mentioned, it is worth noting that the cereal contains components that:
- improve brain activity
- have a beneficial effect on the functioning of the cardiovascular system.
Dishes prepared with wheat cereal are recommended for people who have undergone treatment. This is explained by the fact that wheat is able to remove antibiotics from the body. It prolongs youth, strengthens nails, and makes hair elastic and silky.
Today, dishes prepared with wheat cereals are an infrequent guest on the dinner table, due to the extraordinary taste of wheat. However, not only porridge can be prepared from this cereal. It's great for casseroles, puddings or soups.
Mechanism of weight loss
Wheat cereal is the lowest in calories of all the others. In addition, it helps convert proteins, fats and carbohydrates into energy. It helps break down fatty tissue by activating metabolic reactions. You can get rid of 4 extra pounds in a week. It is important to follow the principle of continuity, since early termination of the diet contributes to weight gain.
Cereals improve the functioning of the gastrointestinal system and regulate the amount of cholesterol in the blood. Porridge saturates the body with useful substances and gives a lot of energy. When you eat it for breakfast, you can get rid of hunger for a long time and avoid unnecessary snacks. Boiled wheat improves digestion, cleanses the intestines of toxins, antibiotic residues and excess fat.
The good thing about the diet is that you don’t need to stop playing sports during it, because the body has enough energy for any physical activity. The effectiveness of losing weight also lies in the correct completion of the diet. Fatty foods and baked goods should either be excluded from the diet or their intake into the body should be minimized. You should eat in small portions (150-200 g). If necessary, you can arrange fasting days on water, fruits or vegetables.
Coarsely ground grain is more valuable, because it contains more useful substances. A product made from durum wheat is considered to be of higher quality.
What porridges can you eat when losing weight - a list of fat-burning cereals
The times when thinness bordering on anorexia, as well as all sorts of strict diets with the help of which such “beauty” was achieved, are long gone. Today, slimness in combination with good health is increasingly popularized. That is why today the semolina porridge diet has good reviews and results, and more and more often you can meet girls who go in for sports and follow a balanced nutrition system.
However, before switching to proper nutrition, many still do not neglect all sorts of short-term diets, the purpose of which is to cleanse the body. One of them is a diet based on semolina porridge. This method of weight loss is radically different from previously popular mono-diets, in which you only need to eat kefir and apples.
During a semolina porridge diet, you will not be bothered by the feeling of hunger, and your body will not feel a shortage of the nutrients and vitamins it needs. That is why the “semolina porridge for weight loss” course is recommended by many nutritionists as the safest way to lose weight in a short time.
Methods for preparing wheat porridge
The porridge should be cooked without spices; it is allowed to add a small amount of cinnamon or herbs before use. There are 2 cooking options:
- cook on fire;
- steam in the evening.
For the last option, you need to pour boiling water (3 cups) over the cereal (1 cup). Wrap the container in a thick cloth and leave it in a warm place until the morning. In the morning the porridge will be ready to eat. This option is considered more dietary, since the calorie content of the dish reaches a minimum.
There is a little cooking secret that increases the effectiveness of weight loss. Before cooking, the cereal is heated in a frying pan for 1 minute. Then it must be washed and cooked. With this method of cooking, a greater amount of useful substances is retained in the cereal, since it cooks much faster.
Determine the reasons for thinness
Being thin or thin can be painful. If you have always been in the body, and then suddenly lost weight, you need to see a doctor. The examination will show whether there is a painful component to rapid weight loss. In some cases, weight loss may be associated with type 1 diabetes, the appearance of malignant neoplasms, stress or depression, or the presence of parasites in the body.
If the state of health does not raise questions, the cause of thinness may be congenital characteristics of the body. Asthenics often face a lack of weight, fat and muscle mass. People of this body type have thin bones and minimal muscle mass.
You can find out if you belong to this type by measuring the circumference of your wrist. If the resulting value is less than 15 cm for women and 18 cm for men, you can safely be classified as an asthenic body type.
Another reason for being thin is often a good metabolism. And this is more a plus than a minus. Be that as it may, metabolism slows down with age, so being slim will not always be your “flaw.”
Expert commentary
Elena Kalen, nutritionist, expert in the psychology of weight loss, certified coach
Today it is fashionable to lead a healthy lifestyle and have a beautiful body. Millions are busy losing their weight. However, there is another category of people who dream of gaining weight. A person who is not slender, but thin, evokes the idea of a painful condition.
The roots of thinness can indeed be a disease, so a person who wants to gain weight should do a full medical examination and check the functioning of the gastrointestinal tract, hormonal levels, the presence of parasites, and be tested for tumor markers.
It is also necessary to remember that constant stressful situations, poor nutrition and lack of a healthy lifestyle can lead to thinness. Some people work so hard that they simply collapse in the evening from fatigue, forgetting about food.
General rules of use
Eating dietary porridge must follow the rules, otherwise it can harm your health. List of recommendations:
- The duration of treatment should not exceed 7 days.
- Before starting a diet, you should consult your doctor. There is a risk of harming your health: this product is not suitable for everyone for weight loss. In some cases, stomach diseases occur.
- Of all the spices, only cinnamon is allowed to be added (in minimal doses).
- Salt should be removed from the diet during this period.
- It is recommended to support the body during the diet by taking vitamins.
- You can repeat the diet, but not earlier than a month after its completion. During this period, you are allowed to include cereals in your diet.
If the diet is over, you cannot immediately stop eating this porridge. It is recommended to cook it either in water or in a mixture of milk and water. It is better to refrain from butter, as it will make the dish excessively greasy.
It is necessary to gradually supplement your diet with new foods (lean meat, milk, vegetables) so that the body does not experience stress from a sudden change in regime. By following these tips, you can not only improve your appearance, but also secure the results for a long time.
There are several options for use:
- For breakfast. This option is suitable for those who adhere to proper nutrition.
- As a fasting day. You can eat one dish per day made from 200 g of cereal in water.
- In combination with other cereals, because there are diets when you can eat several cereals.
The following products are prohibited:
- meat, even dietary;
- sour cream;
- potato;
- milk.
With any option, dishes should be as simple as possible. It is advisable not to use sugar or sweeteners. Do not forget about the correct drinking regime: 30 minutes before meals you need to drink 1 glass of water. The total amount of liquid drunk per day should reach 2 liters. It is recommended to consume fermented milk products, green tea and herbal infusions.
Use in baby food
Wheat porridge will be a good source of protein and fiber, will give the child energy, will be a filling and healthy meal, and will improve bowel movements, but it is not suitable for everyone. In some cases, the dish will cause great harm to the child’s body. Cereals have many characteristics and require caution; under no circumstances should you use wheat for the first feeding.
Main contraindications:
- gluten intolerance, tendency or presence of celiac disease;
- stomach diseases;
- bowel dysfunction, bloating and other intestinal problems.
It is not recommended to introduce wheat porridge into the diet of children younger than 12 months. If you have any food allergies, the period shifts to 1.5-2 years. You cannot give the dish in large quantities and often; you need to carefully monitor the body’s reaction, since intolerance to the product may not appear immediately.
Wheat porridge diets
This diet is considered balanced, so the body has enough strength to maintain vital functions.
Fasting day
The porridge is prepared in water (you will need 100 g of cereal) and divided into 4 parts. This dish must be eaten throughout the day. Drinks allowed: water, green tea and kefir. This regimen will help not only lose weight, but also restore the body after a serious illness. Cereals help remove harmful substances, heavy metals and drug residues from the body. A mono-diet is considered difficult; not everyone can endure it.
Diet for 3 days
Menu option:
- breakfast: porridge (100 g), apple, green tea;
- lunch: salad (cucumbers, tomatoes), wheat bread, kefir;
- afternoon snack: fruit;
- dinner: porridge and boiled vegetables.
With this method of eating you can lose about 3 kg of weight.
Diet for a week
The diet lasts a week, the menu for every day is the same:
- breakfast: porridge (250 g), fruit (200 g);
- lunch: porridge (250 g), vegetable soup;
- afternoon snack: low-fat kefir or yogurt, fruit (150-200 g);
- dinner: porridge or wheat flakes covered with natural yoghurt (200 g).
30 minutes before bedtime, you can drink 1 glass of kefir (low-fat). It is allowed to include vegetables (tomatoes, cucumbers, parsley, carrots, leeks, radishes) and greens in the diet. Green apples, oranges and grapefruits are optimal fruits. Grapes and bananas are prohibited at this time.
Dish for children
Initially, you need to take into account that children at an early age often have gluten intolerance, and wheat porridge contains this element in excess. Therefore, it is important to make sure that this product will not be harmful to the child.
When rice and buckwheat porridge are included in the children's menu, you can also prepare wheat porridge.
If allergic reactions have been noticed in a child, a dish made from wheat cereal should be used for feeding only after the baby turns one year old. If there is no such problem, you can start at 8-9 months.
For better absorption of the product by the child’s body, you must adhere to the following rules:
- when finished, the porridge should have a runny consistency;
- The dish is best served in the first half of the day;
- For the first portion, 1 tsp will be enough. finished product;
- porridge should be on the menu 1-2 times a week;
- No spices should be added to the cereal during cooking.
If you feed your baby millet porridge in the morning, the manifestation of allergies will be noticeable throughout the day. If such symptoms occur, you should stop using wheat cereal. If there are no signs of irritation, the portion can be doubled.
Porridge recipes
There are several delicious healthy recipes.
On the water
Ingredients:
- wheat cereal – 200 g;
- water – 400 ml.
Cooking method:
- Finely ground cereals must be pre-rinsed with water. Large ones do not need to be washed.
- Pour the cereal into a saucepan, add water in a ratio of 1:2, put on medium heat and let it boil.
- After boiling, skim off the foam, as it contains husks and other debris.
- Leave to simmer over low heat for another 15 minutes.
- There is no need to add salt and oil, as this will increase the calorie content of the dish.
With milk
Ingredients:
- water – 500 ml;
- cereal – 250 g;
- milk – 750 ml.
Cooking steps:
- Rinse the cereal and add water.
- Put on fire and cook, stirring constantly.
- When the liquid has boiled away, pour in the boiled milk, stirring continuously.
- When the porridge thickens, remove from heat.
- Leave covered for half an hour.
With nuts and cinnamon
Ingredients:
- wheat grits - ½ cup;
- milk – 1.5 cups;
- water – 1 glass;
- saffron - several threads;
- brown sugar – ½ tsp;
- salt - to taste;
- raisins, almonds, cinnamon - to taste.
Preparation:
- Make a mixture of 1 glass of milk and 1 glass of water, boil the cereal in it and add salt.
- Add brown sugar and cook for another 2 minutes.
- Pour the remaining milk over the saffron.
- Add milk and saffron to the porridge and cook for another half a minute.
- Remove from heat and add cinnamon, raisins and almonds.
With vegetables
Ingredients:
- zucchini – 1 pc.;
- cabbage – 200 g;
- onion – 1 pc.;
- tomatoes – 2 pcs.;
- carrots – 1 pc.;
- salt, pepper, herbs - to taste;
- wheat cereal – 1 cup.
Cooking method:
- Grate the carrots and cut the remaining vegetables into cubes.
- Fry the onion a little, add vegetables and simmer for a couple of minutes.
- Add cereal and water, simmer covered for half an hour.
- Season the finished porridge with salt, pepper and herbs.
With pumpkin
Ingredients:
- pumpkin – 400 g;
- wheat cereal – 40 g;
- salt, sugar, dried fruits - to taste.
Preparation:
- Cut the pumpkin into small cubes and cook for 2 minutes.
- Add cereal, salt and cook until tender.
- You can add dried fruits and sugar before use.
Recipes can be changed at your discretion, since porridge goes well with many fruits. The calorie content of the dish may vary. This is influenced by:
- amount of water;
- presence of additional ingredients;
- serving size.
With the right approach, such a diet will help improve your figure.
Conclusion
As we can see, a diet based on wheat porridge, the menu of which is not difficult to follow, is an excellent option for getting rid of extra centimeters on the body. It is not as strict as others, it allows you to eat porridge in large quantities, supplementing it with various fruits and dressings. Follow some simple recommendations and you will always remain healthy and beautiful.
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Reviews
Maria, 39 years old, Novosibirsk : “I used to be afraid to have a big breakfast, because I thought I would gain weight. I tried to eat wheat porridge in the morning. I was surprised that I didn’t feel hungry until lunch. As a result, I ate half as much at lunch. In a week of eating this way, I lost 400 g and am not going to stop there. The porridge is tasty, filling and at the same time helps to lose weight.”
Anna, 23 years old Perm : “I decided to try this diet. It is good because it is designed for a short period, so the body does not have time to become exhausted. The diet is quite balanced, although low in calories. The good news is that you don’t feel hungry. I lost about 3 kg in a week.”
Olga, 30 years old, Moscow : “Although the wheat diet was the first in my life, I was pleased with its effectiveness. I lost several kilograms of excess weight, but my health was not affected. The main thing is not to overeat and maintain a drinking regime. I gradually returned to my usual routine: I excluded sweets and fatty foods from my diet, because I’m afraid of weight gain. My body has been cleansed and I feel lighter. The condition of the skin and hair has improved.”
Alexander, 32 years old, Yaroslavl : “I’ve never lost weight, but I decided to try. For a week I ate porridge, vegetables and fruits. I was slightly overweight, and within a week of eating this porridge my figure visually became slimmer. At first I was afraid that I would snap due to hunger pangs, but this did not happen. I have the energy for work and for evening jogging. I liked the result, I’ll repeat the procedure in a month.”
Contraindications
Even such a seemingly useful product has contraindications. Let's find out who should refrain from eating wheat porridge.
So, appetites should be moderated when:
- Pregnancy;
- Gastritis;
- Gastrointestinal diseases;
- Flatulence;
- Thyroid diseases;
- Low stomach acidity;
- And also in the period after surgery.
