What is the best cereal for losing weight: The Best Breakfast Cereals for Weight Loss
The Best Breakfast Cereals for Weight Loss
When faced with a hectic morning, the easiest path to breakfast often includes a cereal box. Open. Pour. Add milk. Eat. But, when it comes to nutrition, the choices in the cereal aisle don’t stack up evenly. Varieties with chocolate chips and marshmallows likely stand out as the unhealthier of choices, but seemingly healthy options, such as some granolas and sweetened whole-grain varieties, can be packed with added sugars and unhealthy fats, too — not to mention they can be seriously lacking in good-for-you nutrients.
“Never judge a cereal by the front of the box; the manufacturers aren’t there to help you be healthy,” says Gretchen Spetz, RD, a clinical dietitian with University Hospitals Cleveland Medical Center in Ohio. To get the real scoop, you need to scan the ingredients and nutrition facts label for sneaky sugar sources and hidden processed ingredients. What you do want to see are ingredients like whole grains, oats, whole wheat, and brown rice, which tend to be higher in fiber than more processed carbohydrates.
The good news is that the right cereal pick made with the right ingredients can serve up a healthy, nutrient-rich breakfast in a flash — and yes, help you meet your weight loss or weight maintenance goals.
A review published in September 2014 in the journal Advances in Nutrition that analyzed dozens of previous studies that looked at the health benefits of eating cereal for breakfast found there is trustworthy evidence that cereals with a base of oats, barley, or psyllium may help lower cholesterol levels, and that wheat-based cereals that are high in fiber may help improve bowel function, too.
To make the right decision when it comes to your breakfast bowl, Spetz recommends looking for cereals with at least 3 grams (g) of fiber (5 g or more is considered “high-fiber”), less than 10 g of sugar, and less than 200 milligrams (mg) of salt per serving.
Here are some choices that meet these parameters and are good breakfast (or snack) options, whether you want to lose weight or just start your day with a nutritious meal:
Here’s more about all the nutrition benefits these picks provide, and what Spetz and other experts have to say about these cereal picks:
Just so you know, Everyday Health may earn commissions from the shopping links included in this article.
The Best Healthy Cereal Brands to Eat for Weight Loss
Despite reports of the breakfast staple’s declining popularity, cold cereal is still the most popular breakfast in America over eggs and yogurt, according to global information and measurement company, Nielsen. And it’s easy to see why. Cereal is easy to prepare and it’s relatively inexpensive compared to other a.m. favorites like yogurt parfaits and coffee-shop egg sandwiches. Not to mention, those delicious, colorful flakes and are downright delicious. But when you’re trying to lose weight, picking a healthy cereal over a box Count Chocula could make all the difference.
For every healthy pick on the supermarket shelf, it seems there are dozens of diet-derailing options (often slapped with misleading weight-loss claims) that are overflowing with health-harming sugar and void of any nutritional value. However, if you know what to look for, you can munch your way to a fitter, trimmer you. While the cereal boxes below don’t have a cute cartoon character on the front or a prize at the bottom, they will fuel your day right and help you reach your better-body goals in no time!
To start your day on the right foot, you have to choose the right bowl. These 10 healthy cereal options are the way to go.
Kashi Go Cinnamon Crisp
3/4 cup: 180 calories, 4 g fat (0.5 g saturated fat), 125 mg sodium, 32 g carbs (9 g fiber, 9 g sugar), 11 g protein
Nine grams of heart-healthy, belly-filling fiber goes a long way toward making up for your lack of fiber in your daily diet. Most Americans are only reaching 15 grams of fiber whereas you should be eating upwards of 28 grams of fiber per day. This healthy cereal not only tastes delicious with milk but also makes a sweet, crunchy addition to plain Greek yogurt.
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Barbara’s Morning Oat Crunch Cereal
1-1/4 cup: 210 calories, 2.5 g fat (0.5 g saturated fat), 230 mg sodium, 45 g carbs (6 g fiber, 10 g sugar), 8 g protein
Sure they may not go “snap, crackle, pop” but this 100 percent whole-grain, healthy cereal is a more nutritious choice than the brand you’re likely thinking of. This lower-sugar cereal carries a slightly nutty flavor and pairs well with both strawberries and raspberries. These fruits provide an additional hunger-busting dose of fiber, ensuring you’ll stay satiated until lunch.
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Kellogg’s Special K Red Berries
1-1/4 cup: 140 calories, 0.5 g fat (0 g saturated fat), 250 mg sodium, 34 g carbs (3 g fiber, 11 g sugar), 3 g protein
This cereal employs wheat bran to up its fiber count and freeze-dried strawberries for some natural sweetness. While the flakes obviously pair well with milk and spoon, they also make for an iron- and vitamin C-rich base for a sweet and salty trail mix. Just add pretzel sticks, almonds, and walnuts.
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Post Shredded Wheat Spoon Size Wheat ‘n Bran
1-1/3 cup: 210 calories, 1.5 g fat (0 g saturated fat), 0 mg sodium, 49 g carbs (8 g fiber, 0 g sugar), 7 g protein
This healthy cereal is made with just whole-grain wheat and wheat bran—a pure base crying out for fresh blueberries or bananas. In addition to serving up a decent share of hunger-quelling protein and fiber in every bowl, Wheat ‘n Bran also provides 20 percent of the day’s phosphorus, a mineral that plays an important role in how the body uses carbs and fats. It also helps the body make protein. Don’t forget: The more protein you’ve got, the more calories you burn at rest, so this is a great added bonus to your morning cereal bowl!
Ezekiel 4:9 Cinnamon Raisin Whole Grain Cereal
1/2 cup: 190 calories, 1 g fat (0 g saturated fat), 160 mg sodium, 41 g carbs (5 g fiber, 8 g sugar), 7 g protein
Post and Total varieties of Raisin Bran carry between 17 and 19 grams of the sweet stuff. Ezekiel 4:9 Raisin Bran has less than half that amount, making it the clear winner in the category. The only downside is that these flakes aren’t fortified with the same alphabet of vitamins typically found in cereal boxes—but that’s no reason to pass them up. Just be sure to compensate by taking in an array of nutrients throughout the day.
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Nature’s Path Organic Whole O’s
1 cup: 160 calories, 2 g fat (0 g saturated fat), 150 mg sodium, 33 g carbs (4 g fiber, 5 g sugar), 4 g protein
Cereals rich in fiber and whole grains reduce the risk of disease and early death, say Harvard School of Public Health researchers. Lucky for you, these O’s are made with fiber-rich whole grains like brown rice and corn.
Cascadian Buzz Crunch Cereal
1 cup: 210 calories, 2.5 g fat (0 g saturated fat), 190 mg sodium, 44 g carbs (3 g fiber, 9 g sugar), 4 g protein
This organic healthy cereal contains 12 fewer grams of sugar than the same size serving of Honey Bunches of Oats. Plus, it’s made with whole grain wheat, corn, and oats.
General Mills Wheaties
3/4 cup: 110 calories, 0.5 g fat (0 g saturated fat), 180 mg sodium, 23 g carbs (3 g fiber, 4 g sugar), 2 g protein
Low in calories and sugar, high in gut-filling fiber and loaded with 45 percent of the day’s muscle-building iron, Wheaties really is the breakfast of champions. Although it isn’t particularly flavorful, it does make a good base for nutritious add-ins like berries and nuts.
General Mills Fiber One
1/2 cup: 60 calories, 1 g fat (0 g saturated fat), 110 mg sodium, 25 g carbs (14 g fiber, 0 g sugar), 2 g protein
If you used to avoid this super fiber-filled cereal because of its inclusion of aspartame, we’ve got some good news! General Mills recently gave the controversial ingredient the ax. So go ahead and sprinkle this healthy cereal over Greek yogurt instead of granola for a fiber- and protein-filled start to the day.
General Mills Kix
1-1/4 cup: 110 calories, 1 g fat (0 g saturated fat), 180 mg sodium, 25 g carbs (3 g fiber, 3 g sugar), 2 g protein
Kid-tested, nutritionist-approved, this childhood fave is one low-sugar kids’ cereal we can actually get behind. Give it a grown-up spin by adding blueberries to your crispy corn puff-filled bowl. Not only is the duo delicious, but the fruit also lends some disease-fighting antioxidants and additional fiber. This healthy cereal is a win-win!
Which are the healthiest cereals? Best and worst revealed
Finding a healthy cereal for breakfast is a challenging task, as some of the most popular brands are filled with hidden sugars and other additives.
To find the healthiest cereal, we’ve ranked 25 different cereals from best to worst. The rankings are based on their nutritional value, looking at serving size, calorific information, sugar and salt content, with particularly high or low nutritional scores highlighted throughout.
Over the years, the health myths around breakfast foods have been debunked. Experts have weighed in on healthy cereal bars and whether Greek yoghurt is good for you, they’ve debated the positives and negatives around low calorie breakfasts to start the day. Now we know that what we eat in the morning should be high in nutrients and low in sugar, after multiple studies on the topic. But it’s actually more important than many people might think.
Healthy cereals from best to worst, at a glance
The healthiest cereal overall is Weetabix, finally answering the question of whether Weetabix is good for you. Although it might have a higher sugar content than other cereals, it’s got the lowest fat, saturated fat and salt score. Weetabix also has lower calories than other cereals, scoring well for the amount of calories per 100g. They’re almost half that of the worst overall cereal.
- Best cereal overall: Weetabix
- Best cereal for sugar content: Nestle Bitesize Shredded Wheat
- Best cereal for saturated fat content: Kellogg’s Cornflakes
While the worst cereal overall is Honey Monster Puffs, with 48.8g of fat and 610 calories per 100g. It also scores high on the amount of saturated fat, sugar count and has a high salt content.
- Worst cereal overall: Honey Monster Puffs
- Worst cereal for sugar content: Kellogg’s Crunchy Nut Cornflakes
- Worst cereal for saturated fat content: Honey Monster Puffs
“When we’ve spent several hours fasting through the night, our blood sugar is likely to be low on waking. ” Liz Cooper, nutritional advisor at Bio-Kult, explains. “So it’s important to eat a breakfast that’s not going to cause a spike in our blood sugar level, as this could result in a slump by mid-morning and could potentially have us reaching for sweet snacks or caffeine to give us the energy boost we’ll no doubt need.”
“Having these blood sugar peaks and troughs is not only detrimental to our energy, focus and concentration in the short-term, but it can ultimately have long-term health implications, such as increasing our risk of diabetes, obesity and cardiovascular disease.”
A healthy cereal should contain the right balance of ingredients to maintain healthy blood sugar levels, Liz says. “This requires sufficient amounts of protein, healthy fat and fibre, which all further help towards supplying us with nutrients vital for functions such as hormone production, growth and repair and immune function.”
Nutritional advisor Liz recommends bircher muesli and granola, as they are “free from added sugar and high sugar dried fruit. In fact, making your own granola is even better and often much more cost effective”. Other healthy breakfast ideas include porridge, omelettes and smoothies.
To make our findings fair we have analysed the cereals from 100g portions, instead of the individual recommended serving size for adults or children, and haven’t included milk.
A 100ml serving of milk has the following nutritional content:
Which are the healthiest cereals? Healthy cereals ranked from best to worst:
10 Best Cereals for Weight Loss 2021
When you’re trying to shed a few pounds, sometimes the small changes make a huge difference in helping you achieve your weight loss goals.
Cereals can be one of the biggest culprits of weight gain if you choose the wrong ones, and usually the tastiest ones are the worst for you thanks to the heavy sugar content.
Luckily for you, there are definitely some healthy alternatives that will allow you to continue eating your breakfast (or snack) of choice, so in our guide below, we will be highlighting the best cereal for weight loss.
Remember that while many of our tips may seem like old news, they really do make a difference and we feel that it is important to mention them. They say it takes seven times for you to repeat a habit before you begin doing it, so hopefully this is time number seven for you!
Before You Choose
Here are a few important things to take into consideration before you choose a cereal:
- Milk Adds Calories. It’s great when you read the Nutrition Facts on the box and you count the calories, fat content, sugars and carbs, but many forget that adding milk will increase all of those numbers as a whole.
Plan to purchase non-fat milk if you’re eating cold cereal and water for hot cereal so you avoid the extra calories all together.
- Hot or Cold. Cold cereal is the most common choice, but don’t forget about the oatmeal and other hot cereals, too!
- Special Dietary Needs. Be sure to take any specialty dietary needs into consideration before you purchase a cereal. Do you need a gluten free option? Are you looking for something with lower sodium levels to help lower your cholesterol?
We have some gluten free choices on our list for those of you who need them. Check out numbers 1, 9 and 10 in our table below.
Top 10 Cereals for Weight Loss Comparison Chart
|Picture||Name||Hot or Cold|
|Picture||Name||Hot or Cold|
|1. One 12 oz Ancient Harvest Quinoa Flakes||Hot|
|2. Shredded Wheat Post Shredded Wheat Original Cereal, No Sugar or Salt Added||Cold|
|3. Nature’s Path Organic, Heritage Flakes, Whole Grains Cereal||Cold|
|4. Country Choice Organic Nature’s Path Organic Multi Grain Hot Cereal||Hot|
|5. Fiber One Bran Cereal, No Aspartame||Cold|
|6. Nature’s Path Organic Smart Bran, Psyllium & Oatbran Cereal||Cold|
|7. Quaker Instant Oatmeal Lower Sugar, Flavor Variety Pack||Hot|
|8. Kashi GOLEAN Crunch! Cereal, Honey Almond Flax||Cold|
|9. Erewhon Crispy Brown Rice Cereal, Gluten Free, Organic||Cold|
|10. Kay’s Naturals Protein Cereal, French Vanilla||Cold|
Add Flavor with Fruit
We know that many of you can’t stand the bland flavor of many low-sugar/low-fat cereals, but the solution is so simple and it is so much healthier for you!
Fruit has plenty of natural sugars that can add a lot of extra flavor to a lifeless bowl of cereal, and some of the best ones to aide you in your weight loss goals include:
Another great thing to add to your cereal? A few nuts!
Just a few unsalted almonds or pine nuts can wake up your taste buds and provide you with an extra boost of energy throughout the day without adding an excessive amount of calories.
This is one of the first places we looked on all of our cereals in order to determine whether they will actually help you lose some weight.
You should see:
- Low Fat (usually 2 grams or less per serving).
- Low Calories (less than 200 per serving, even lower when possible).
- No Trans Fat or Saturated Fat.
Top 3 Best Cereal for Weight Loss Reviews
Who makes the best cereal for weight loss on our list? We felt that these three are the top contenders, but if you don’t like what you see here, be sure to check out the other great choices in our table!
We liked what we saw on the label right from the start: USDA certified organic, quinoa and gluten free.
Quinoa is a type of plant and the seeds are all the rage these days in the health food industry. It is packed with protein and gluten free, which makes it appealing to many who need a healthy alternative to wheat-based cereals.
The consistency is similar to oatmeal, with a thick, dense cream that you can add any of your favorite fruits to in order to add a little burst of flavor.
It is also a handy ingredient to thicken soups when you want to avoid using flour, which makes it another great choice for your pantry!
It is a bit expensive, but it is very effective at helping you lose weight.
A great alternative to the Quinoa is some good ole’ fashioned Post Shredded Wheat.
What we like about it is that it is low in fat and calories without any added sodium. It is also cholesterol free and has plenty of fiber to keep your digestive system working!
The carb count is a little higher, but if you eat this at the beginning of the day and you’ll be moving around quite a bit during the day.
As a wheat-based cereal, we realize that not all of you can eat it and some of you aren’t a fan, so if that’s the case, check out the next option on our list!
This flaky cereal from Nature’s Path is perfect for those of you who enjoy the larger, flakier cold cereals.
In just ¾ of a cup (or 30 grams of cereal), this only has 120 calories, 1 gram of fat and Zero cholesterol.
It also has a much lower carb content than the Shredded Wheat cereal.
This contains a mixture of healthy grains, such as kamut, khorasan wheat, oats, spelt, barley, millet and even our quinoa friend from number 1!
The price is quite reasonable considering the quality, and we would definitely recommend to anyone who is interested in shedding some pounds!
Healthy breakfast cereals – NHS
A healthy breakfast is an important part of a healthy, balanced diet
With shelves stacked with brightly coloured boxes competing for your attention, cereal aisles can feel like walking through a minefield.
Make the wrong choice and you or your child could end up with a breakfast cereal high in sugar, fat or salt.
If eaten too often, this can contribute to weight gain and health problems, including tooth decay and high blood pressure.
But whether it’s puffed, baked or flaked, cereal can still form part of a healthy, balanced diet.
It is also important that you eat breakfast regularly.
What’s a healthy breakfast cereal?
For a healthier option, choose breakfast cereals that contain wholegrains and are lower in sugar, fat and salt.
- wholewheat cereal biscuits
- shredded wholegrain pillows
- porridge oats
Wholegrains contain fibre and B vitamins, among other nutrients. Fibre helps keep our digestive systems healthy.
Research suggests a diet high in fibre may help reduce the risk of developing heart disease and type 2 diabetes.
Look at cereal nutrition labels and compare brands so you can find the healthier version.
Mueslis, which usually contain wholegrains and fruit, are often seen as a healthier option, but check the label first – many can be relatively high in fat, added sugar and, in some cases, salt.
Reading nutrition labels
Food labels can help you choose between brands and avoid breakfast cereals high in sugar, fat and salt.
All nutrition information is provided per 100g and per serving, which can be helpful when comparing one cereal with another.
Some brands also use red, amber and green colour coding on the front of the packet, sometimes known as traffic lights. The more greens on the label, the healthier the choice.
Find out more about food labels.
Sugar, fat and salt levels
You can use the per 100g information on the nutrition label to identify breakfast cereals that are:
High in sugar, fat or salt
- high in sugar: more than 22.5g of total sugars per 100g
- high in fat: more than 17.5g of fat per 100g
- high in salt: more than 1.5g of salt per 100g
Low in sugar, fat or salt
- low in sugar: 5g of total sugars or less per 100g
- low in fat: 3g of saturated fat or less per 100g
- low in salt: 0. 3g of salt or less per 100g
Serving cereal with milk or yoghurt
Having breakfast cereal is a good opportunity to add calcium to your diet if you serve it with milk or yoghurt. Go for semi-skimmed, 1% or skimmed milk, or low-fat yoghurt.
Alternatives to cows’ milk include fortified soya, rice and oat drinks.
Find out what types of milk are suitable for young children.
Adding fruit to cereal
Having cereal is also a good opportunity to get some fruit in your diet. Raisins, dried apricots, bananas and strawberries are popular choices and can be added to any cereal, depending on your tastes.
You could wash down breakfast with a small glass (150ml) of 100% fruit juice, which also counts towards your 5 A Day.
How many calories should breakfast provide?
A helpful rule to maintain a healthy weight is to follow the 400-600-600 approach.
That means having about:
- 400kcal for breakfast (including any drinks and accompaniments)
- 600kcal for lunch (including any drinks and accompaniments)
- 600kcal for dinner (including any drinks and accompaniments)
That leaves you with just enough left over to enjoy a few healthy drinks and snacks throughout the day. This advice is based on a woman’s daily recommended calorie intake of 2,000kcal.
You might get about 150kcal from a 40g serving of cereal. You could add a medium sliced banana and 200ml of semi-skimmed milk, which altogether would provide about 350kcals.
‘My child is hooked on sugary cereals’
If you want to get your child off sugary cereals, you can try mixing sugary cereals with similar looking lower-sugar ones.
You could then gradually increase the amount of lower-sugar cereal over time to get your child used to them. Or you could let your child pick from a selection of 3 healthier cereals.
‘I don’t have time to sit down for breakfast’
People are increasingly not eating breakfast cereals and will instead pick an “on-the-go” option, such as a breakfast muffin and a latte.
If you’re short on time in the morning, you could try setting the table the night before. You could also grab a pot of porridge on your way to work or have your cereal when you get in.
Let yourself be tempted by our simple breakfasts designed to whet the appetite of even the most habitual breakfast skipper.
Page last reviewed: 7 January 2020
Next review due: 7 January 2023
6 healthy cereal for weight loss (2021)
For so many people, nothing says morning like the light tinkling of cereal hitting a porcelain bowl followed by a flood of milk in the morning. Aside from our attachment to cereal as a childhood staple, lots of us love cereal as grown-ups because it’s so quick and easy. But what’s the best cereal for weight loss?
In general, I think that you’ll be on your way to losing the weight you want faster if you start your day with a more substantial meal such as eggs, a low sugar, high protein smoothie, or high fiber bread with avocado and sprinkling of cayenne or cumin on top.
That said, it’s not like you can’t ever have cereal again and still lose weight if you enjoy it.
In this post, I’ll show you
- The three things to look for on every cereal box that make cereal better for weight loss
- Cereal brands and flavors that are the best for weight loss
- Compare the best cereal for weight loss to ones that aren’t good for weight loss
Best cereal for weight loss
The trifecta for finding the best cereal for weight loss is looking for options that are:
- Low carb
- High protein
- High in fiber
This is because too many fast-burning carbs and sugars are the main reason breakfast cereal gets negative points for weight loss. Protein and fiber help to balance this out by slowing digestion and the breakdown of sugars. (1)
Get a warming and fat-busting Fire Tea recipe to go with breakfast in this sweet in this FREE Sweet Spice PDF.
Sugars and artificial sweeteners are two major culprits for making cereal bad for weight loss. Read Sugar or Artificial Sweetener in Tea: Is Splenda bad for weight loss? to find out more.
Here’s the list of the best cereal for weight loss.
Here’s a list of the best coffee creamer for weight los.
Healthy cereal list vs. not-so-healthy cereal list
Obviously, any high-sugar kids cereal is out of the question if you want to lose weight. Simple carbs, lots of sugar and artificial ingredients are a surefire way to blockade your weight loss.
Let’s compare the best cereal for weight loss to some high-sugar, high-carb options.
Eating cereal to lose weight
I really suggest eating as anti-inflammatory as possible to lose weight and feel your best overall. Anti-inflammatory means minimally processed, (1) and obviously, cereal is a highly processed food.
But if you really enjoy eating cereal, or want to have it a couple of days a week, eating the best cereal for weight loss will still help you lose weight, it will just be slower.
If you’re trying to lose weight, DON’T starve yourself – Undereating and Weight Gain: Does One Cause The Other?
When it comes to choosing milk for your cereal, unsweetened almond milk is a good option because it’s low in sugar. If you get unsweetened vanilla, it adds a bit of sweetness too. I advise against using any sugar or artificial sweeteners, but you can always sprinkle nature’s sweet fat-burning spice, cinnamon!
Dairy milk has protein on its side, but it does also contain natural sugars. If you prefer dairy milk, it’s actually better to pick 2% or whole milk instead of skim milk. This is because the natural fat in milk slows the absorption of sugars and helps you feel full for longer. (3)
The whole milk fat also helps your body absorb vitamin D and other vitamins in the milk, (3) as well as possibly help prevent diabetes, heart disease, and cancer. (4)
Just make sure you pay attention to serving size with both cereal and milk.
You can also add a sprinkle of cinnamon for sweetness and extra fat-burning, no matter which milk you use.
What cereal from your childhood do you still dream about? Have you found a grown-up alternative in this list that will give you that satisfying crunch without the added sugars and carb-heavy weight gain?
Healthy 5-Day Cereal Diet Plan
By wlr’s resident foodie Joanne Putney
When I heard talk in the office of the Cereal Diet being a popular choice, I was curious. So curious, in fact, I decided to try it myself!
I can see there’s much appeal… Eating a bowl of cereals for breakfast, another for lunch and a “real meal” in the evening sounds like a pretty easy dieting option.
However, as tempting as the now-officially-extinct Special K diet sounds, I was concerned that just eating Special K with milk twice a day and a “real” meal in the evening wouldn’t work well for me in real life.
Mainly, I was worried that I would be hungry. I honestly didn’t think I could survive on just 2 bowls of Special K through to my evening meal. At just 175 calories a bowl, by the time 5 o’clock arrived, I’d have only consumed a miserly total of 350 calories (yikes) would most certainly be ravenous, grumpy and downright miserable. Not appealing.
On a regular day, I’ve consumed more than the 350 calories before 10am!
Plus it doesn’t really sound like a balanced diet, does it?
So I decided to devise myself a protein-packed, fibre-filled, cereal diet plan which would keep me feeling fuller for longer, incorporated a healthy, family-friendly 500 calorie evening meal and hit my 5-a-day target.
Here’s how I got on…
NOTE: For the purposes of this “experiment” I tried a LOT of cereals – in reality, I would buy 2 boxes – one for breakfast, one for lunch – and repeat them EVERY day!
Day 1 ~ Monday
1243 calories • 61.5g protein • 5.3 servings fruit & veg
Day one and I was pretty eager to get started.
~ Breakfast ~ 298 cals ~
Muesli with Yoghurt and Honey (and an apple)
45g Alpen no added sugar muesli with 125g Fage 0% yoghurt and 1 tsp honey
In my quest to stay feeling fuller for longer, I swapped milk for Greek Yoghurt.
Have to admit, I was reluctant to switch to a 0% fat yoghurt (I’ve been raised on blue-top milk; it’s a habit that’s hard to break). Yet, having discovered that Fage 0% Total not only has 0% FAT but also less than HALF the calories and TWICE the protein of my usual choice, I thought I’d give it a go…
I was concerned that it might be a tad tart so I topped it with a teaspoon of honey, and it was delicious. I just wish I’d chopped my apple and tossed it on top too!
Take a look at my yoghurt discovery:
*Yeo Valley, Organic, Natural Greek Style Yoghurt
~ Snacks ~ 138 cals ~
Fresh Raspberries and Plain Peanuts
80g fresh raspberries + 20 plain peanuts
I wasn’t sure how I was going to feel eating cereals for lunch at work and didn’t want to draw attention to myself. So I decided to incorporate a couple of healthy snacks to (hopefully) keep hunger at bay until I got home.
Usually, I wouldn’t buy raspberries out of season as they’re so expensive – £3 for a punnet in my local supermarket… I almost didn’t, but I’d happily splurge £3 on a slice of cake or coffee without a moment’s thought – why not treat myself to one of my favourite fruits instead… Plus raspberries are fibre-filled, hopefully to keep me feeling fuller for longer!
You could swap the raspberries for a pear (or other seasonal fruit if you’d prefer)
I’m not a fan of salted peanuts – but like them plain, like this. They are a perfect high protein snack – be sure to measure them out at home though! The nuts definitely helped keep the hunger at bay.
Although… by the time I got home at 3pm I was hungry. Proper hungry!
~ Lunch ~ 295 cals ~
Protein Weetabix with Milk and Banana
2 Weetabix Protein with 125ml semi skimmed milk and 1 small sliced banana
I was really looking forward to trying Weetabix Protein – with 3.1g extra protein compared to Weetabix Original:
See how they compare:
A bit of a Weetabix lover, I was concerned they might taste different… and relieved to discover they didn’t – Just like Weetabix but with added protein to keep you fuller for longer – win win!
I switched my whole milk for semi skimmed (couldn’t face skimmed folks!) AND swapped my usual sprinkling of sugar and for a small sliced banana to satisfy my sweet tooth and boost my 5-a-day quota. Yep, this is good… real good (bye bye sugar!)
~ Dinner ~ 511 cals
Pasta with Pesto and Parmesan
90g pasta mixed with 1 tbsp pesto, 100g steamed broccoli, 40g petit pois and sprinkled with 1 tbsp Parmesan
Pasta with pesto is a quick, weekday dinner – it’s one of my go-to dishes for when DS1 has football training and needs to eat earlier than the rest of the family. I’m not a big fan of us eating separately – and refuse to cook different meals for anyone – so I try to find something super quick and easy to make that I “don’t mind” cooking twice in one day – and pasta is perfect for this.
Usually, for “speed” (read: laziness!) I’d simply stir through the pesto and sprinkle with Parmesan (plus a little drizzle of olive oil – sshh!). Tonight I tossed in some steamed broccoli and peas… Wow! Such little extra effort and it was so much tastier and interesting to eat… (and even DS1 loved the extra veg – bonus!)
Pasta with pesto comparison
Day 2 – Tuesday
1237calories • 61.1g protein • 6.1 servings fruit & veg
After a successful start to the week, I was really looking forward to experimenting with my cereal options today…
~ Breakfast ~ 263 cals
Special K Nourish with Yoghurt and Raspberries
40g Special K Nourish with 125g Fage 0%, 80g raspberries and 1
Another “new” (to me) cereal on the market – Special K Nourish Dark Berries is described as “a delicious combination of blueberries, blackberries, raspberries & redcurrants mixed with multigrain and wheat flakes & clusters of oat, rye and seeds. Each bowl contains 7 vitamins & iron as well as fibre and wholegrain.” – sounds good, hey?
I like Special K original, but don’t find they keep me full for very long… With this in mind, I paired the Special K Nourish with some Fage 0% for a protein fix and some high-fibre (super expensive) raspberries. The cereal / yoghurt / fruit combination was divine!
I was curious to see how it compared to regular Special K:
|Special K Nourish||150||5.6||3.8|
|Special K Original||152||4.0||1.0|
I was surprised by the figures. Per serving Special K Nourish has nearly 4 x the fibre than Special K Original… plus the taste was quite “delicious” (in my opinion). I think I’m a convert!
~ Snacks ~ 206 cals ~
Banana and Pretzels
1 small banana • 30g salted pretzels
Day two and I’m still not brave enough to pull out a bowl of cereals for lunch at work. Yet, despite packing some pretzels and a banana, I struggle to get through my SHORT working day. By the time I arrive home at 3pm ish, I’m really a little grouchy (thankfully the house is empty).
~ Lunch~ 314 cals ~
Apple and Cinnamon Porridge
Porridge made with 40g oats, 125ml semi skimmed milk, ½ tsp cinnamon and 1 grated apple
Still I resist the urge grab anything in sight and quickly rustle up my pre-planned porridge. Oh boy, am I pleased I did! Honestly, this bowl of warm, freshly cooked porridge is EXACTLY what I’m craving – some proper comfort-style food. I was tempted to just make it plain for speed – but the added apple and cinnamon didn’t add any time and was so worth the little extra effort. I don’t think the photo does it justice, blame the hunger!
~ Dinner ~ 454 cals ~
Honey and Soy Prawn Noodle Stir-fry
Another quick family dinner – prawn noodle stir-fry… In my eagerness to eat it though, I totally forgot to take a photo.
Day 3 – Wednesday
1254 calories • 67.5g protein • 6.6 servings fruit & veg
Day 3 and I’m still enjoying my cereals – was worried that eating so many may put me off, but I think both the variety and healthy extras are helping me to continue enjoying them.
~ Breakfast ~ 261 cals ~
Shreddies Max Oat Granola with Raspberries
45g Shreddies Max Oat Granola with 125ml semi skimmed milk and 80g raspberries
Shreddies are a family favourite in our household – popular with both adults and children alike… When, I spied the new Shreddies Max – I was curious. It wasn’t until I got them home, I discovered they were not Shreddies as such: Shreddies Max “is a delicious granola that combines the great malty taste of Shreddies with crunchy oats”. Hmmm…
Poured into a bowl, they looked pretty tempting. I topped them simply with some milk and a the rest of my luxury raspberries. I loved the oaty granola / Shreddies combo (Note: the kids were not so impressed…)
Did a quick Shreddies comparison:
|per 45g serving:||Cals||Prot||Fat|
|Shreddies Max Oat Granola||186||5.8||3.4|
… and I’d stick with Shreddies Original in the future.
~ Lunch ~ 260 cals ~
Shredded Wheat Bitesize with Blueberries
40g Shredded Wheat bitesize with 40g blueberries and 125ml semi skimmed milk
Finally, I’ve finally plucked up the courage to take my cereals to work! After all my worry early in the week, it turns out that no-one battered an eyelid. For me this was a massive turning point – suddenly this cereal diet was actually working with my usual daily routine 🙂
Having carefully measured out the items at home, my lunch took seconds to prepare in the office – bonus! I didn’t realise quite how much I’d been missing a real meal* at lunchtime, until I ate this. The blueberries gave a sweet kick. Simple but satisfying.
*I’m not sure when cereals for lunch became a “real meal”
~ Snack ~ 109 cals ~
Apple with Peanut Butter
1 small sliced apple with 15g peanut butter (to dip)
Having eaten my lunch at work, I was ready for a snack by the time the kids got home from school. I was pretty pleased with my healthy apple slices with peanut butter dip (the kids were not!) Nevertheless, I enjoyed the sweet / savoury combination and it helped bridge the gap between lunch and dinner.
~ Dinner ~ 578 cals ~
Beef Enchilladas with Balsamic Drizzled Baby Spinach
Enchilladas with Spinach Salad
Enchilladas (from a box) are another family favourite in house – usually, I’d make them per the box instructions. This week, I cut back on the cheese and threw some extra sweetcorn in too. Served with some baby spinach, drizzled in balsamic dressing – ooh they were lovely. Even the kids enjoyed them immensely too!
Day 4 – Thursday
1231 calories • 57.5g protein • 6.3 servings fruit & veg
Having left my overnight oats in the fridge, I was more than a little looking forward to eating them today. With a concerted effort, I resisted eating them first thing (just!)
~ Breakfast ~ 230 cals ~
Weetabix with Warm Milk and Honey
2 Weetabix Protein with 125 ml warm milk and 1 tsp honey
Weetabix with warm milk is a real winter treat for me. Through the summer months, I forget it’s even an option – but, as soon as the colder weather sets in – comfort springs to mind. I decided to keep it simple this morning and drizzled it with a little honey – it was divine!
~ Lunch ~ 336 cals ~
Overnight Oats with Mango
Overnight oats made with 40g porridge oats, 125g Fage 0%, 125ml apple juice and 100g chopped mango
Lunchtime simply couldn’t come quickly enough today. Not because I was hungry though (the Weetabix did a good job of seeing me through (almost too good a job!) I just couldn’t wait to enjoy my overnight oats… I left them on my desk to bring them up to room temperature, and they were so wonderful – the apple infused oats with the sweet mango. I shall be making this again… and again…
After the oats though, things got a little manic – some event at the school, then DH’s train was delayed. In the midst there simply wasn’t time to cook what I’d planned and knew that takeaway was pretty certain.
I did a quick calorie count of my usual: Quarter Pounder, medium fries and an orange juice. Wow – 963 calories, that’s ridiculous!
Using the wlr database I discovered I could swap to a wrap with side salad and HALVE the calories!
See how my McDonald’s meals compare:
|Usual||Quarter Pounder, Medium Fries, Orange Juice||963|
|Swap||Grilled Garlic Mayo Chicken Wrap, Side Salad, Orange Juice||471|
|Amazing Calorie Saving – MORE THAN HALF!||492|
~ Dinner ~ 628 cals ~
McDonalds Crispy Chicken Wrap Meal
McDonalds Meal: Crispy Garlic Chicken Wrap, Side Salad and Orange Juice
However, things went a little awry when I got there – and I somehow ordered a Crispy Garlic Mayo wrap instead of the Grilled one. I’m blaming the pictures on the self serve screen – the Crispy one just LOOKED so much more appealing than the grilled one.
I was feeling pretty smug though, having stuck to my resolve to swap my fries for salad (in reality I was secretly craving the kids’ chips…) I don’t think matters were helped all that much with the sheer difficulty that eating a salad out of a plastic cup entails. Nor the fact that I’d doused mine in balsamic dressing, which made the whole ordeal rather messy. Don’t get me wrong, I thoroughly enjoyed the whole treat (and break from food prep) – I’d just be more careful with my choices in future.
See how my McDonald’s meals compare:
|Actual||Crispy Garlic Chicken Wrap, Side Salad + Dressing, Orange Juice||628|
~ Snack ~ 37 cals ~
Just an Apple
Later in the day I was strict and snacked only on a apple – effectively keeping myself within my calorie quota… Ooh, was I chuffed with myself!
Day 5 – Friday
1243 calories • 66.5g protein • 5.5 servings fruit & veg
With rather a lot of boxes of new cereals in the cupboard at this point I thought I’d best start eating some up! Knowing what I enjoyed and what kept me feeling full meant putting together today’s food was a breeze!
~ Breakfast ~ 295 cals ~
Shreddies Max Oat Granola with Yoghurt and Blueberries
45g Shreddies Max Oat Granola with 125g Fage 0% yoghurt and 80g blueberries
Back with the Shreddies Max Oat Granola – this time topped with 0% fat yoghurt and blueberries. Not one for soggy cereals, I’m really enjoying the crunchiness of the granola with the the creaminess of the yoghurt and the little sugar hit of the berries. Yum!
~ Lunch ~ 301 cals ~
Special K Nourish with Milk and Banana
Special K Nourish with 125ml semi skimmed milk and 1 small sliced banana
To round my working week off, I kept lunch simple. Pre-measured at home, this was quick to make in the office – and I was no longer feeling paranoid thinking everyone was watching me. They weren’t!
~ Snack ~ 37 cals ~
1 small apple
~ Oops ~ 147 cals ~
Mini Danish Pastry: Vanilla Crown
1 mini vanilla crown (and some others, I didn’t eat – honest!)
Oops, indeed. I think my resolve may have faltered a little when the mini danish pastries arrived – courtesy of a colleague. Never normally one to refuse office treats, I felt the pressure was on… Fortunately working for wlr means the goodies tend to be mini where possible, so I succumbed. I mean – what damage can one tiny little mini vanilla crown do? 147 calories it seems!
All wasn’t lost though – I simply saved my planned peanuts for another day (and gained back 118 cals). To be totally honest, I wish I’d refused the sweet sugar dip inducing pastry and enjoyed my protein-packed peanuts – It’s a learning curve, I guess…
~ Dinner ~ 463 cals ~
Chicken Tikka Masala with Rice
Chicken Tikka Masala – from Delish Diet Plan Recipe Book – it was “Delish” too!
If it wasn’t for the fact I had already defrosted the chicken (and had all the other ingredients) I wouldn’t have made dinner tonight! The post danish pastry sugar rush soon had me feeling pretty hangry… I wasn’t at all in the mood for making something new, from scratch.
I was proper pleased I did.
Once I’d chopped the vegetables and browned the chicken off in my crockpot – I just popped in everything else and picked DH up from the station whilst it cooked itself. Got home and 10 minutes later (having quickly cooked the rice) we were sitting down with the most delicious homemade curry EVER (and all for under 500 calories!) Even DH commented on how super tasty it was.
Try the recipe here – you won’t be disappointed.
Day 6 & 7 – The weekend
And I quit…
The thought of sitting eating cereals at lunch whilst the rest of the family devoured fresh baguette, cheese and salami most certainly did not appeal!
Plus we had guests visiting – and I didn’t want to feel like the odd one out, or have to try to explain myself. Cereals for lunch is still pretty odd, right?
In hindsight, on Saturday I could have stuck to my reduced calories allowance easily. On Sunday I could have enjoyed cereals for breakfast / real Roast Sunday lunch / cereals for supper and not felt deprived at all
However, for me, this was just an experiment to see I could create a more realistic, healthier Cereal Diet. I feel that I did
My Weight Loss (just for interest)
- Weight Monday: 60.3kg (9 st and 7 lb)
- Weight Friday: 59.6kg (9 st and 5½ lb)
Weight lost in 5 days: 0.7kg (1.6lb)
My Cereal Diet Observations
- I thoroughly enjoy cereals with 0% fat yoghurt and fruit – it takes them from the mundane to the magnificent
- Nobody takes half as much notice in what you eat as you would think they do, in fact even now some people in the office are surprised I did a week on cereals without them noticing (and this is wlr headquarters too!)
- Snacks were essential for me to survive – and switching out my chocolate / cakes / biscuits for fruit and nuts really worked for me
- Simple swaps to my regular recipes really improved both the calorie count and the taste too! It’s so easy to stick to the usual because it requires no thought – but using the wlr database in the day (when I wasn’t hungry) made it easier to stick to the planned changes in the evening.
- It’s really easy to accidentally consume hundreds of extra calories. If I hadn’t been counting the calories I’d have eaten almost 1000 calories at McDonalds; plus 150 calories on a mini danish pastry I didn’t overly enjoy (in reality, it would have been 300 calories cos I’d have had two!)
Top-9 groats for weight loss
If you want to lose weight, we advise you to pay close attention to cereals. First, porridge is cheap. Secondly, it is useful. Thirdly, it is really tasty. So, what cereals can you eat while losing weight?
Unfortunately, most of us only know about the benefits of the most popular cereals – buckwheat and oatmeal. Especially for you, we have collected information about other equally useful cereals. To lose weight, choose any weight loss cereal from our list and arrange a fasting day (all day you can eat only porridge, fruits and vegetables) or replace your usual breakfast and dinner with one of the cereals for 7 days.
The most useful cereals for weight loss
This useful weight loss cereal not only prevents the deposition of fats in the body, but also removes them from the body. In addition, millet will help remove toxins, saturates the body with magnesium, phosphorus, potassium, sulfur and vitamins PP, E and B vitamins. Buy millet in transparent packaging to make sure that the grains are bright yellow.The more yellow the millet, the more useful it is. Rinse a glass of millet groats thoroughly, pour three glasses of water and cook until softened. You can add sesame seeds, a teaspoon of flaxseed oil, or a handful of raisins.
It is believed that buckwheat is the most environmentally friendly of all cereals, since it is grown without chemical fertilizers: buckwheat itself “clogs” the weeds. Buckwheat is recommended for the prevention and treatment of anemia due to its high iron content.It has a lot of group B and routine. For those who want to lose weight, buckwheat is almost a win-win: it contains complex carbohydrates that are slowly absorbed and give a feeling of fullness for a long time. Fasting day with buckwheat. In the evening, pour 250 g of buckwheat with boiling water and cover. All the next day, eat the resulting porridge with fresh herbs and drink as much water and tea without sugar as possible.
3. Wheat groats
Admit it, have you ever eaten wheat groats? No? It’s in vain, because it regulates fat metabolism and lowers cholesterol.Wheat cereal dishes improve the condition of the skin, hair and nails, as well as slow down the aging process. And most importantly, wheat groats remove excess fat from the body, so it can rightfully be considered one of the best dietary products. In addition, wheat porridge is one of the lowest in calories, so it will help you lose weight relatively quickly.
Semolina is produced from wheat, and everyone knows the taste of this porridge since childhood.In recent years, there has been information that semolina is empty calories. But in fact, some substances (for example, potassium and vitamins E and B1) are even more in it than in rice. So only people with gluten intolerance should completely exclude semolina from the diet. Of course, if you want to lose weight, you need to cook semolina without sugar and in low-fat milk (maximum 2.5%). You can add fruits or dried fruits to the finished porridge.
What kind of cereal is eaten for weight loss? Oatmeal and its derivatives, herculean flakes, contain vitamins PP, E and B vitamins, as well as magnesium, phosphorus, calcium, iron, sodium and zinc.But if you want to lose weight, the most important thing is a high fiber content, which helps to cleanse the body. To lose weight, cook oatmeal in water, with the addition of cinnamon, which activates the metabolism. Add a teaspoon of honey or some fresh fruit (except for bananas and grapes) to the finished porridge. Do not be surprised if, after a few days with oatmeal for breakfast and dinner, you continue to lose weight: this healthy cereal activates the process of digestion and cleansing the body.
Barley groats are made from barley grains, which are rich in vitamins D, E, PP and B vitamins. For those who lose weight, barley groats are valuable because of their phosphorus content, which is necessary for good metabolism. In addition, barley groats are the champion among cereals in terms of the content of manganese, potassium and calcium. Barley porridge satiates quickly, so you won’t overeat if you eat it at breakfast. In addition, it lowers blood sugar levels, and this is a unique opportunity to lose weight for people with diabetes.
7. Pearl barley
Pearl barley, like barley, is produced from barley grain. The grains contain a whole range of vitamins and minerals, and in addition are rich in lysine – this useful amino acid is involved in the production of collagen. And collagen is known to be responsible for the youthfulness of the skin. Barley is considered one of the best slimming products, because when cooked, it increases in volume by five times. This means that there are very few calories in it, and you can eat a fairly large portion without harm to your figure.In the evening, rinse and soak the barley, in the morning cook it without sugar and salt. If you are arranging a fasting day with barley, you will notice the effect immediately. This cereal perfectly removes excess fluid from the body, and the swelling will significantly decrease.
8. Corn grits
In Russia, corn grits are practically not eaten, but in vain! It is beneficial for the health of the cardiovascular system and, which is very important, prevents fermentation and putrefaction in the intestines, and at the same time it almost never causes allergies.Proteins from corn grits are not fully absorbed by the body, that is, its actual calorie content is much lower than the declared one.
What other grains are useful for losing weight? If you want to lose weight, there are two important rules to follow. First, keep in mind that unprocessed brown rice is the healthiest one. Indeed, up to 70% of vitamins and minerals are contained in the shell of rice grains. Secondly, there is one trick that allows you to almost halve the calorie content of rice when cooking.When boiling, put the cereal in boiling water and add a teaspoon of coconut oil, and after boiling, immediately refrigerate. What’s the secret? It’s simple: lipids (which coconut oil contains in large quantities) change the structure of starch in rice grits. Thanks to this, the calorie content is reduced.
Which porridge is best for losing weight | DietWink
Which porridge is better for losing weight – this question is often asked by those who, having tried numerous newfangled diets, heard that you can easily lose weight by eating only porridge.Yes, the most ordinary ones, which are often present on our table as side dishes, but for some reason do not have such a miraculous effect.
Nevertheless, you can lose weight on porridge, and how! The main thing is to cook them in water, without adding salt, sugar, butter and honey. But that’s not all – you must correctly follow all the recommendations that accompany such diets.
Porridge or soup – from what can you lose weight more effectively?
Opponents of such mono-diets will smile skeptically, and immediately ask a counter question: soups or cereals for weight loss – which is better? It is definitely very difficult to answer it.You can lose weight by applying both a diet of cereals and soups. Probably, priority here should be given not to the effectiveness of each of them, but to personal preferences. After all, everyone’s tastes are different, and since any diet is stress for the body, it is better to reduce it to a minimum by choosing the menu that you prefer. Therefore, first courses, such as Bonn slimming soup, for those who hate porridge, will be a great way to get back to normal.
But back to diets on porridge, because they are full of pages of women’s magazines and the World Wide Web is oversaturated.
What is the use of cereals for weight loss?
If we talk about cereals in general, then they all contain complex carbohydrates, which play a huge role in the process of losing weight.
In addition, cereals have many useful properties that not only enhance this process, but also make it easily tolerated for the body:
- are slowly digested, due to which they create a feeling of fullness for a long time;
- energize, reduce fatigue and provide vigor for the whole day;
- are low in calories;
- normalize blood sugar and cholesterol levels;
- provide the body with vegetable protein, various vitamins, trace elements and minerals;
- contain a lot of fiber, which improves the functioning of the digestive tract and removes toxins and toxins from the body.
Pay attention to the cereal day of the 6 petal diet, during which you can eat wheat, buckwheat, rice and oatmeal porridge with salt and herbs.
Top ten porridges
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Many people think that oatmeal, buckwheat and rice cereals are the healthiest and most low-calorie cereals. This is true, but this list is much longer, and the prize places are distributed in a completely different way.
For a wide audience, nutritionists have compiled a kind of top of the most effective cereals, the cereals from which they are prepared are best suited for weight loss:
- Millet porridge is the undisputed leader.These golden millet seeds not only prevent fat deposition, but also break down and excrete them. At the same time, they saturate the body with potassium, magnesium, phosphorus, sulfur, vitamins of group B, PP and E, cleanse of toxins and toxins.
- Buckwheat porridge takes the second, but still the prize. High dietary properties are provided by complex carbohydrates contained in large quantities. The body assimilates them for a long time, due to which the feeling of hunger does not come soon. The presence of a large amount of iron in its composition enhances hematopoietic processes, and vitamins of group B, P and PP, potassium and magnesium have a beneficial effect on the cardiovascular and nervous system.Popular ways to lose weight with this porridge are weekly fasting days and a buckwheat diet menu for 7 days.
- Wheat porridge regulates fat metabolism and removes excess fats. It improves immunity, lowers blood cholesterol, improves the condition of hair and skin.
- Semolina porridge, despite the fact that many consider it completely useless, contains vitamins B1 and E, as well as potassium several times more than rice. In diets, it is usually combined with steamed vegetables, dried fruits, fresh fruits and berries;
- Oatmeal came in fifth place due to the fact that oats are the “fattest” crop among cereals – 5.8 g of fat per 100 g of cereal.But a huge amount of vitamins, micro- and macroelements, as well as fiber, which helps to cleanse the body, make it very valuable for weight loss programs.
- Barley porridge contains a lot of phosphorus, which promotes metabolism in the body. It quickly saturates and significantly lowers blood sugar levels, so it is great for weight loss for people with diabetes.
- When boiled, pearl barley porridge increases in volume by 5 times, so you can get enough of a small portion, and the presence of lysine in its composition, which produces collagen, contributes to skin rejuvenation.
- Corn porridge in our country is not very popular, but in vain. Among cereals, this is the most non-allergenic product, which also inhibits the occurrence of putrefactive processes in the intestines. And the low calorie content makes it very attractive for weight loss.
- Pea porridge, which confuses many with the possibility of gas formation, has completely different properties – it contains antioxidants, vitamins and mineral salts, as well as a huge amount of fiber.
- Rice porridge ranks last, because white polished rice, from which it is mainly prepared, is generally excluded by nutritionists from weight loss programs.Only brown rice is effective.
By the way, the 7 petal diet also contains a day on cereals in its diet.
How to cook millet porridge?
As can be seen from the rating table, is the best porridge for losing weight – millet . Therefore, let’s dwell on the method of its preparation and the features of such a diet.
The cooking method is very simple:
- cereals (1 cup) should be rinsed well and filled with cold water in a ratio of 1: 3;
- put on fire and bring to a boil;
- then cook over low heat until softened.
All cooked porridge is divided into 5 doses per day. To enhance the effect, you can add a few sesame seeds or half a teaspoon of flaxseed oil to each serving.
In between porridge meals, you should drink about two liters of liquid (filtered water, green hour, juice).
With the help of such a mono-diet, you can lose about 5 kg per week.
For those who prefer porridge, but want to diversify the menu, we suggest that you familiarize yourself with the very popular 6 porridge diet.
90,000 Diet on porridge. Slimming porridge
Is it possible to lose weight on porridge?
Weight loss and porridge – how compatible are they? Unfortunately, it is widely believed that it is necessary to lose weight “on proteins”, and preferably with ketosis. And do not count the number of diets where the body is literally oversaturated with proteins with strict restriction or complete exclusion of carbohydrates. But low-carb diets are very dangerous to your health, and most importantly, ineffective in the long run.After a period of intense weight loss and dehydration of the body, after returning to the usual food, weight gain will certainly follow. So isn’t it better to lose weight on the most ordinary (balanced in proteins, fats and carbohydrates) diet, with enough carbohydrates, but somewhat reduced to create a calorie deficit? Moreover, it is not necessary to create a deficit entirely at the expense of nutrition, part of the deficit can be provided by an increase in physical activity, for example, fitness.
Carbohydrates are found in vegetables, fruits and grains.For carbohydrates, a certain balance should also be created; simple carbohydrates (sugar) and complex (starch) should be presented in the diet. Fruits will provide us with sugars, fruit fiber will make sure that the sugar level does not rise too quickly, but complex carbohydrates will have to be taken from vegetables and grains. We eat vegetables and fruits, as a rule, raw, but there are not so many varieties of grains that can be eaten with minimal processing. We consume grain in processed form, in the form of cereals and bread, which is also porridge, only baked.Just do not have the illusion that there are products “from which you lose weight.” The purpose of the products is not to bring us to the point that food will cease to be absorbed, and we will begin to “lose weight”, but to provide the body with energy, building materials for building its tissues, and a sufficient amount of vitamins and minerals. Losing weight will be ensured if a calorie deficit is created.
How much porridge should be eaten and how is it useful?
A woman weighing about 70-80 kg, with her normal weight of 60 kg (which she will strive for when losing weight), should consume about 72 g of proteins, 50 g of fat and 200 g of carbohydrates per day while losing weight.As you can see, even counting on the consumption of vegetables and fruits, porridge from 60-80 g of dry cereal will fit into the diet. Porridge, by the way, is boiled three times, i.e. from 60 g of cereal, about 180 g of ready-made porridge is obtained.
Porridge is a rich source of not only energy, but also water-soluble B vitamins, minerals potassium, calcium, magnesium, iron, manganese, which contributes to hematopoiesis and the prevention of atherosclerosis. The presence of fiber in cereals normalizes bowel function. The most useful of cereals are buckwheat and oatmeal, but food should be varied with cereals and other cereals.
Recipes for fasting days and diets on porridge
In no case should you resort to mono diets when trying to lose weight, i.e. eat only one product for a long time. Kashi is no exception. Once upon a time, buckwheat porridge was popular for weight loss – a diet when for a week or two it was suggested to eat only steamed buckwheat. Such a diet will not add to your health, even if you miraculously endure all the hardships and lose weight. But buckwheat porridge or a side dish for a meat dish 2-3 times a week will affect your health quite favorably.You can also arrange a fasting day for porridge once a week. Unloading can be done on buckwheat, oatmeal or rice. During the day, you should eat porridge from 250 g of cereal, dividing it into 4-5 receptions. Do not forget to drink water or green tea in sufficient quantities on these days, at least one and a half liters, only drink water one hour after eating. For example, if you unload on oatmeal, you can assume that it was a one-day diet on oatmeal.
There are also multi-day diets for losing weight on cereals alone, for example, a diet of 6 cereals.It is proposed to eat some cereals for a week, successively changing them in this order: wheat, millet, oatmeal, rice, barley, pearl barley, a mixture of the aforementioned cereals. Every day in the evening, 3 glasses of cereal are soaked the next day, in the morning or before eating, the porridge is cooked for 5 minutes. Such a diet cleanses the intestines well, but we must remember that it should be resorted to in case of emergency, for example, if you want to lose weight for an event planned in a week. Maintaining the weight achieved in this way can only be done by very careful choice of food after the diet.The lack of a diet is obvious – the lack of complete animal proteins.
A diet of cereals and vegetables is more acceptable. Fresh vegetables, fruits, nuts should be added to cereals. Due to the proteins of nuts, the diet becomes more complete, and vegetables add variety.
All the advantages of whole grains (the presence of fiber, biologically active substances) are preserved by the “Krupno” flakes. Flakes are made from selected grain grown in environmentally friendly conditions on Swiss equipment using gentle technologies.In the production process, the addition of artificial food additives to the product is excluded. The flakes are packaged in boxes, which will allow you to select the amount of product you need for a fasting day or diet.
Groats for dinner for weight loss
Contents of the article:
Not all those who are losing weight, following strict diets, know that a severe calorie deficit is by no means the fastest way to lose weight. Of course, at first, our body actively breaks down adipose tissue in order to replenish the energy deficit, but then it switches to an economical mode and weight loss stops.We cannot constantly live in conditions of “high-calorie stress”, because it disrupts metabolic processes, changes thinking not for the better, and it is not at all a problem to undermine health by such experiments. In short, the body needs energy, as well as other nutrients. Today we will talk about such a popular element of our diet as cereals. And not as breakfast, but for dinner – for many, the very formulation of the question will seem strange. Is it possible to lose weight on cereals, are “evening carbohydrates” combined with the principles of healthy eating? If so, how exactly and in what combinations will cereals help you lose weight? Let’s find the answers together.
Protein or cereals – which to choose?
Among nutritionists, there are many opponents of cereal dishes consumed for dinner. Their arguments sound quite reasonable – it is better to eat porridge in the morning in order to fill the first half of the day with energy of “long” carbohydrates, and in the evening you should cook something light and protein. Our body will use protein at night not only and not so much for energy purposes as for tissue regeneration. All this sounds quite logical and many effective diets are built according to this scheme.But this efficiency, unfortunately, is often very short-term. One has only to abandon the system (and it is clearly impossible to “sit” on it for a long time), as the extra pounds begin to return inexorably, even if the exit from the diet was smooth and all subsequent rules were followed. When it comes to strict protein diets, from which carbohydrates are expelled completely and completely, then this process is moving even faster and more inexorably.
If the goal is to lose weight quickly, for example, by some important date, then a protein diet may be justified.It is really tasty, unlike other strict, the range of dishes is very wide, and the result is impressive with the right approach. However, over the long haul, too much protein can lead to health problems. Let’s start with the main aspect that we must consider when drawing up a menu for dinner. Intoxication with protein breakdown products will accumulate over time. A whole protein diet is recommended for no more than two weeks, and protein dinners alone will become toxic after about 20 days.First of all, the urinary system suffers, which in women is, by definition, very vulnerable. Kidney problems can also be accompanied by vascular pathologies that increase the risk of stroke, heart attack and other troubles, even at a young age.
Eating meals with carbohydrates for dinner, and cereals, in particular, can significantly reduce the risk of intoxication. Also, protein often interferes with the natural mode of digestion – you will have to forget about a regular morning stool without carbohydrates and fiber.If the products of the protein dinner were not very fresh or improperly cooked, and were not excreted from the body at the beginning of the day, then putrefaction processes begin in the intestines. At a minimum, this will intensify the already unpleasant intoxication with protein breakdown products such as ammonia compounds, and as a maximum, it can lead to inflammation. And the last aspect – the production of meat and fish in the modern food industry is put on industrial rails. This means that together with the protein, antibiotics, salts of heavy metals, and often even the larvae of parasites, which survive when the processes of freezing and transportation are disrupted, will enter our body with an unknown composition.
We have dinner with porridge – we gradually lose weight
The choice of the main course for dinner, as we have already found out, should exclude intoxication. Let’s analyze this using the example of a simple classic dish – dietary pilaf with chicken. It is prepared very simply: boil pieces of chicken fillet for 7-10 minutes, add onions and carrots to them, cook for a couple of minutes and add rice. You don’t need to add seasoning, but a little turmeric and a pinch of hot pepper won’t hurt. Serve with a spoonful of olive oil poured on top of the finished pilaf, or without anything.Such a dish is not very high in calories – about 300-400 calories, which corresponds to a regular protein dinner. However, rice, due to its absorbing properties, binds the breakdown products of protein, and fiber from vegetables and all the same rice (depending on the variety, of course) helps to remove all excess in the morning.
That is, dishes with cereals initially have anti-toxic properties and help to establish uninterrupted morning stool. In addition, even with reduced portions for weight loss, the feeling of satiety is more pronounced.Nutritionists know that with this approach, weight loss will occur more naturally, albeit not as quickly as with a strict protein meal.
What exactly is right for dinner?
On the one hand, the modern selection of cereals is quite wide, but on the other, we live “inside” Russian cuisine, where there are centuries-old traditions of preparing porridge. In Europe, where such a contradiction is almost not observed (maybe with the exception of rice), couscous is now very popular.As a dietary dinner, it is customary to cook couscous with vegetables and a drop of olive or other quality oil. Among vegetables, bell peppers, carrots and green beans are especially suitable – to enhance the effect, they can be baked and added to the dish at the very end. We can replace this cereal with wheat with a coarse fraction of grinding. The main thing to remember is that such porridge as a dinner is still energetically powerful, so the portion should be small, and the time before going to bed should be sufficient for digestion.
For a late dinner, some nutritionists recommend brewing some oatmeal (not cereal). In this case, it is better not to add any fat to the dish, but supplement it with one boiled egg. Also, raw vegetables and fruits do not go well with this “emergency” dinner. By the way, it is better not to use cereals for breakfast, since they do not give a sufficient feeling of satiety to comfortably “hold out” until lunch. You can use other cereals for dinner, except, perhaps, corn – they are too high in calories and can cause uncomfortable bloating.
The combination of cereals for dinner can be very different, the main thing is to understand that it takes some time to digest them, even if the portion is small. Therefore, easily digestible to use, of course, is preferable, and it is better to refuse buckwheat. The porridge under the conditional name “Friendship of Peoples” is very tasty, which is prepared by all housewives in different ways. The base is usually rice and millet, but the imagination here is limited only by the taste and cooking time.
A separate topic – cereals and milk for dinner.There is no consensus among nutritionists on this topic. We are used to eating such dishes for breakfast, but this is more of a stereotype, and if the body tolerates a combination of porridge and dairy products well, then why not. Some even specially pour cold milk on dry oatmeal with added fruit to improve morning stool. The same applies to such a popular cereal as quinoa – someone tolerates it easily, but for someone it is not suitable for dinner.
What is the best way to arrange cooking?
In order to unload your routine as much as possible, because the preparation of cereals still takes a certain amount of time, you can use a multicooker.Modern models allow you to prepare all the ingredients ahead of time and cook them strictly on schedule. And there are quite a few modes in it, which expands the culinary possibilities. For example, pearl barley for dinner, cooked in a traditional way, is even inferior in taste, but you still have to tinker with the classic pilaf. In a word, cooking cereals for dinner for weight loss can become another reserve of healthy nutrition, which is a sin not to use.
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90,000 On what cereals you can quickly lose weight
Porridges are good because they help you quickly, in just 7-10 days, burn fat and cleanse the body. They provide a large supply of energy. And if you also cook stewed vegetables for porridge, this is an irreplaceable source of fiber.
What are the benefits of porridge
Speaking about cereals, you should know that we are talking about unprocessed grains: unpolished rice, oatmeal, which needs to be boiled for 5-7 minutes, barley.”Fast” porridge in bags are good only as a snag – in the process of processing they left all the useful natural substances. Quick cereals can be artificially fortified, but still, for weight loss, you should give preference to unprocessed cereals.
- Suppress appetite, saturates well.
- Low-calorie, therefore they lose weight on porridge.
- They are digested for 3-4 hours, therefore they satisfy the feeling of hunger.
- Normalize blood sugar levels, therefore useful for those who suffer from diabetes.
- Saturate the body with B vitamins, a large amount of minerals, plant proteins.
The grain, when we consume it internally, increases in volume. Therefore, after porridge, you do not want to eat for a long time.
List of cereals useful for weight loss:
- Pearl barley.
- Millet porridge.
- Corn porridge.
- Wheat porridge.
Porridge helps to eliminate toxins.They help the gastrointestinal tract work better by gently cleansing it. To achieve the best results in losing weight, it is better to pour cereals overnight with boiling water, hot mineral water or kefir, rather than boil them. We present two leaders – cereals, which lose weight the fastest.
The queen of all cleansing complexes. They grow on buckwheat and lose weight at the same time. It contains a lot of fiber, iodine, iron, potassium. All these elements are beneficial for the health of blood, internal organs, improve the condition of the hair and especially the skin.Therefore, buckwheat also cleanses the body. It helps burn fat. Bromine and B vitamins, in particular riboflavin, improve the functioning of the nervous system and prevent thrombosis.
Buckwheat is low in calories, perfect for those who are obese, overweight. It normalizes blood pressure, because doctors recommend buckwheat porridge for hypertensive patients.
Buckwheat porridge recipe
For 1 glass of buckwheat – 2 glasses of boiling water. The water should be purified, and not from the tap, this will enhance the tonic properties of the dish.Rinse the buckwheat, pour boiling water over it, cover with a lid and leave to infuse overnight. This method is better than cooking, because it retains the maximum of useful substances of buckwheat.
Diet on buckwheat
If you eat buckwheat for 7-14 days, you can lose 5-10 kilograms. Alternate the receptions of buckwheat with fermented milk products: low-fat kefir, cottage cheese, natural yoghurts without sugar. Watch your calories: the daily allowance for buckwheat is up to 1000 calories. Purified water from 1.5 to 2 liters per day will effectively remove toxins.Losing weight on buckwheat is more effective than on any other porridge.
Rice is versatile, so the Chinese are very fond of it. They believe that rice prolongs years, perfectly cleanses the body. Don’t buy cheap white rice cereals. Brown rice has a completely different taste, it is unpolished, unprocessed and therefore retains dozens of useful substances and vitamins. Brown rice contains a lot of thiamine and B vitamins, therefore it normalizes blood pressure, improves the functioning of the nervous system.
Brown rice contains a lot of glutein, which soothes irritable people and helps normalize the body’s reactions to other foods. Glutein helps to reduce allergic reactions, therefore it is recommended for those with sensitive intestines and people prone to rashes. Rice grits contain only 320 kcal per 100 grams, so rice diets are just as effective as buckwheat diets.
Rice porridge recipe
Pour 2-3 cups of boiling water over 1 cup of rice. Let it brew overnight.If you want a thinner porridge, use 3 cups of hot water, which is great for detoxifying and cleansing the digestive tract.
3 days on rice will help you lose up to 4 kg. Cook rice porridge in water, add unsweetened apples to your diet, and this is a great method to cleanse the body, lose weight and burn fat. You need to eat with such a diet 4-6 times a day. Dried fruit compote will be a great addition.
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What cereals can you eat while losing weight for breakfast, lunch and dinner? Oatmeal for the night benefits and harms Is it possible to eat rice porridge in the evening
So I asked myself – is it possible to eat oatmeal in the evening? Seemingly healthy, low-calorie, a bunch of different vitamins and minerals … If I eat a plate of this wonderful porridge an hour before bedtime, will it really harm my body? Does oatmeal add extra pounds to me?
Oatmeal itself is an extremely high-calorie product, which belongs to slow carbohydrates.Slow carbohydrates should be consumed in the morning to provide you with energy for the whole day. But if you eat oatmeal after 6 hours, while the metabolism slows down, it will be deposited in the body in the form of body fat. Therefore, try to replace eating oatmeal in the evening with light salads, boiled poultry or baked fish.
But in the morning, eat oatmeal with raisins, nuts, apples. Then, having breakfast in this way, you will not feel hunger as soon as after sandwiches or coffee.
Beauty is like a precious stone: the simpler it is, the more precious!
Overweight is a problem for many women and men. Everyone can have a beautiful slender body, but in order to get it, you need to work hard – play sports, diet. Among the popular methods of losing weight, the buckwheat diet stands out. Hearing about it for the first time, many are interested in whether it is possible to eat buckwheat while losing weight for a week, a month, or can it simply be added to food in the evening or during the day?
Why buckwheat is useful for losing weight
Buckwheat porridge is a popular product for residents of Russia, Ukraine, Belarus, etc.however, it is rarely used in other cuisines of the world. And completely in vain, because this cereal is a rich source of nutrients, including amino acids. 100 grams of buckwheat contains:
- proteins – 13 g;
- fats – 3.5 g;
- carbohydrates – 61.5 g;
- fiber 10 g.
The vitamin composition of this simple product is also impressive:
- vitamin A;
- B vitamins;
- vitamin C;
- vitamin P.
As for micro and macro elements, there are also a lot of them in the composition of cereals. Buckwheat is rich in iron, potassium, selenium:
- potassium – 460 mg;
- calcium – 18 mg;
- magnesium – 230 mg;
- phosphorus – 347 mg;
- iron – 2.2 mg;
- zinc – 2.4 mg;
- selenium – 8.3 mg;
- manganese – 1.3 mg;
- copper – 1.1 mg.
This composition makes ordinary buckwheat porridge a unique food product with a large number of useful properties:
- Large amounts of vegetable protein can replace animal protein, which is important for vegetarians.
- Buckwheat has a high calorie content, but it is difficult to get better on it – slow carbohydrates are consumed gradually. Great for eating on fasting days.
- Buckwheat is an ideal product for people of different ages, which has no contraindications. It is well absorbed from 6 months of age and is an ideal dish for diabetics.
- This cereal is rich in fiber, which is not the last in the composition of the product, cleanses the body, removing toxins and toxins.
Is it possible to lose weight from buckwheat
The most important question that worries everyone who wants to find a slender body – is it possible to eat buckwheat while losing weight, if its calorie content is 343 kcal per 100 grams? This is the energy value of raw buckwheat, which is often embarrassing, while the calorie content of boiled porridge is 110 kcal per 100 grams. This figure is not so scary and is quite acceptable for weight loss. And yet, there is no such unloved substance for nutritionists as sugar in buckwheat.
How much can you lose weight
The number of kilograms that can be thrown off while on a buckwheat diet is a very subjective number, i.e. the result of losing weight depends on the individual characteristics of a person: on the initial weight, metabolism, additional sports. On average, a week of a strict diet can get rid of 2 to 10 kg. Keep in mind that fuller people lose more pounds, and those who lack a few centimeters in their thighs to perfection – less.
What happens if there is one buckwheat
There are many options for the buckwheat diet. Mono-diet is one of them. However, nutritionists and other doctors warn that you should not get carried away with this activity, such a menu does not apply to healthy eating. The duration of such a menu should not exceed 3-5 days. If you decide to switch to a buckwheat mono-diet, then first consult with a specialist, because it can be dangerous to health, even taking into account the composition of such food rich in vitamins.
Is it possible to have buckwheat at night
Any diet restricts food intake before bedtime. The exception is kefir, fruit, yogurt. If you look closely at the composition of this product, you will notice a high carbohydrate content. If there is porridge during the day, then they will all go to the needs of the waking organism, but during sleep they will be perfectly deposited on the hips and stomach in the form of excess weight. Remember: you can’t eat buckwheat before bed, the optimal time is breakfast and lunch.
Can I eat a lot of buckwheat
The amount of buckwheat porridge that can be consumed per day depends on the diet you decide to sit on.Slow carbohydrates are consumed gradually, but this does not mean that you can eat it in kilograms. Calculate the calorie content of each meal, taking into account other foods that will be on the menu, and you will find out how much buckwheat porridge you can eat per day.
How to lose weight on buckwheat
In order for weight loss on this porridge to be pleasant and effective, it is necessary to take into account the peculiarities when drawing up the menu. For example, it is recommended to steam buckwheat, and not to boil it, this way more vitamins and nutrients are preserved.Buckwheat for weight loss is tasty in itself, it has a pronounced taste, so it is easy to eat it without salt and sugar, as required by some diets.
When to eat better
Buckwheat is best eaten in the first half of the day, because it is absorbed for a very long time. This is another plus of this product during a diet – it allows you to feel full for a long time. Fans of late dinner are interested in: is it possible to eat buckwheat in the evening while losing weight? If you eat a portion of porridge before bedtime, then all the energy that is released from such a dinner will not be used up.The body will leave it in reserve in the form of a fat layer.
How often can you eat
Nutritionists recommend eating buckwheat porridge in small portions 4-5 times a day. Each serving should not exceed 200 grams. Do not eat it at night, otherwise you will get the opposite result. Please note that it is very important to drink up to 2 liters of non-carbonated water during your diet. It helps to properly digest food and lose weight more effectively.
What to eat buckwheat with
With a diet, buckwheat can be used to make a delicious vegetable stew, low-fat soup with boiled meat.You can add honey to the porridge for a sweet version of the dish. It is allowed to add some spices: basil or dill. If you want to make the dish salty, then add one teaspoon of soy sauce to the porridge. You will have to give up sugar, as well as salt, hot spices, ketchup, mayonnaise, butter. During a diet, buckwheat can be combined with the following products:
- low-fat kefir or low-fat milk;
- boiled chicken breast or beef;
- vegetables, eg tomatoes, bell peppers, carrots;
- Unsweetened fruits, eg apples, grapefruit;
- dried fruits;
- eggs up to 2 pieces per day.
Buckwheat porridge for weight loss
If there are several days left until the “X” hour, and your favorite dress does not want to converge at the waist, the question arises: is it possible to lose weight on buckwheat in a short time? For such a case, nutritionists are advised to switch to a strict buckwheat diet. To achieve a good result, it is not enough to eat according to the scheme, you need to be able to properly cook porridge. There are two common methods: water and kefir.
On the water
It is not customary to cook buckwheat porridge for a diet.Buckwheat infused with water is much healthier than boiled buckwheat. It retains all its natural qualities and cleans the body better. To prepare such a dish you need:
- Take the required amount of cereal and rinse thoroughly.
- Pour the porridge with clean water in equal proportions. You can use boiling water, in this case they talk about steaming cereals.
- In a few hours, the porridge, which tastes no different from boiled buckwheat, will be ready.
This dish has disadvantages. Buckwheat cooked in this way will be cold during a diet, but this is easy to fix with a microwave, but it is better not to do this – more energy will be spent on digesting a cool lunch. As for the second minus, this is the cooking duration. In this case, it is recommended to “cook” the porridge overnight with the expectation of the whole next day.
Buckwheat for weight loss on kefir is a popular way to quickly get rid of the fat layer on the body.Buckwheat itself is dry, you just want to flavor it with something. Kefir is the perfect companion. Take a low-fat fermented milk product. Buckwheat can be poured with kefir and eaten as an independent dish, or you can drink porridge while eating. Keep track of the amount of kefir you drink, because it also has a calorie content.
The information presented in the article is for informational purposes only. The materials of the article do not call for self-treatment.Only a qualified doctor can diagnose and give recommendations for treatment, based on the individual characteristics of a particular patient.
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Is it possible to eat buckwheat while losing weight – useful properties, a menu for a week and how to cook it correctly
From childhood, parents force their children to eat porridge, explaining that it gives strength. But, whether porridge leads to weight loss and what one can eat is unknown to an ordinary citizen.The feeling of satiety has nothing to do with extra pounds, however, like the feeling of hunger with losing weight. Do not forget about this, as it only interferes with the process of losing weight.
Before focusing on porridge and losing weight in detail, it is worth talking about.
Weight loss is one of the most discussed topics these days, especially in the summer. Everyone who seeks to lose weight has faced the problem of choosing products: what to eat so as not to gain weight and not to feel constant hunger.Avoiding carbohydrates seems to be the easiest solution, but not all carbohydrates lead to weight gain.
Often, the word “carbohydrates” is associated with sweets and bakery products, and these, as everyone knows, products from which will definitely be overweight. In addition, many diets completely eliminate carbohydrates from the body. A person who does not delve deeply into the essence of nutrition and weight loss will follow the lead of such “nutritionists” and may completely surrender to food containing carbohydrates. But is it right? The first thing you need to know about carbohydrates is that they are divided into two groups:
Slow (complex) are polysaccharides, the absorption of which the human body spends a lot of energy, besides, it is slow carbohydrates that give a person a feeling of satiety for a long time and energize.These include cereals, certain fruits, nuts, dried fruits, durum pasta, and whole grain breads.
Fast (simple) – these are precisely the very sweets from which a person quickly gains weight. In addition to sweets, foods that contain starch can be added to this group.
What is porridge
With proper formulation of a diet for weight loss, there is no need to completely exclude carbohydrates. You can give up fast carbohydrates, and use slow ones safely.For example, there are many types of cereals that nutritionists recommend. So, what cereals can you eat while losing weight? To answer this question, first you need to figure out: what are cereals?
Cereals are a product made from whole or crushed grains of various plants after processing. From cereals, people get slow carbohydrates, vitamins, fiber, minerals and proteins. Since cereals belong to the group of slow carbohydrates, they are very nutritious and beneficial for the body.Almost all cereals help:
- Lose weight;
- Make your heart work better;
- Improve the functioning of the gastrointestinal tract;
- Remove cholesterol.
The glycemic index (the rate at which the product is absorbed by the body) is not high, so there is no need to worry about an increase in blood glucose levels and you can safely add porridge to the diet. But do not rush to add anything to the porridge.
A little humor on the topic:
Porridge for weight loss
Below is a list of the most important cereals that help anyone and sex to take a normal, given by nature, form.
According to the research results, buckwheat porridge is the most useful cereal for weight loss. In addition, buckwheat is useful for people who go in for sports, because its components contribute to the rapid recovery of muscles after. The glycemic index is 50. Calories per 100 grams – 310 calories – a fairly low figure. The amount of carbohydrates in buckwheat porridge – 61, fats – 3.2, and proteins – 12.5 grams
, which is a considerable amount for plant products.
This cereal is ideal for, as it will help the body to recharge its energy. Another property of oatmeal is to avoid inflammation of internal organs, since when this cereal is consumed, they are enveloped in a film. If you are still wondering whether it is possible to eat oatmeal while losing weight, then feel free to eat, but remember the main rule when choosing oatmeal – forget about instant porridge. Porridge, which is boiled for five minutes, undergoes a completely different processing method, in which nutrients are lost.
Another important point – oatmeal should not be consumed daily. This flushes calcium out of the body. The best option is in a day / two.
In 100 grams of oatmeal – 368 calories, GI (glycemic index) – 55, carbohydrates – 69.2, fats – 7.1, proteins – 11.8.
If you are looking for what cereals you can eat while losing weight, then here is another example. The glycemic index is quite small – 25-30 units. A person receives 320 kcal per 100 grams of barley, where there are 73.3 carbohydrates, 1.1 fats, 9.3 proteins.
.Barley groats are not only nutritious, but also have another pleasant advantage – a low price. Vitamins of group B and D are contained in cereals in sufficient quantities, and the cereal is also enriched with magnesium and calcium.
Wheat porridge can also be eaten when losing weight. In addition, it has a very beneficial effect on the body – it removes dangerous elements from it. Millet helps the body burn fat, as it is rich in various trace elements aimed at this process.
Pea porridge is also considered to be low in calories and is not prohibited in diets. It is very nutritious and rich in zinc and potassium. The composition of peas resembles meat and very successfully replaces it in the diet of vegetarians. It is not recommended to combine pea porridge with any meat – it can be very difficult for the stomach to digest it.
In its composition, corn grits have all the necessary substances that help fight extra pounds, so it is also indispensable in the diet for losing weight.In addition, this cereal helps the body fight internal suppurations well.
Rice porridge has always been considered an indispensable product in any diet. It has unique properties: it helps to remove toxins, it contains many trace elements, as well as B vitamins.
How to cook porridge
Of course, a very important point in the use of porridge in order to lose weight will be the method of preparation. If you are wondering if it is possible to eat porridge while losing weight with milk, then the answer is no, in no case.Porridge should be cooked in water and, ideally, may not contain any additives: oil, salt, sugar. Indeed, it is difficult to imagine such a strict diet, so sugar can be replaced with honey (in small quantities), salt can be added in very small portions, oil – a few drops.
Sweet porridge can be mixed with fruits, nuts or dried fruits. This is not only healthy, but also very tasty. Salted porridge is best used with vegetable salad.
As already mentioned, it is better to choose cereals made from whole grains, and the question “is it possible to eat instant porridge while losing weight” and it is better not to ask at all.Despite the fact that whole cereal porridge takes a little longer to cook than instant porridge, there will be more benefits from what you eat. Although many are accustomed to saving time by replacing natural products with semi-finished products, this does not work when losing weight. You should not sacrifice your figure and well-being for the saved 10-15 minutes.
What to combine porridge with
It is difficult to eat fresh porridge, you always want to fill it with something and dilute it with something. But with what can you eat, for example, oatmeal when losing weight?
If you like sweet porridge, then, as already mentioned, sugar can be replaced with honey and a little fruit, nuts or dried fruit can be added.It is necessary to choose fruits, berries and dried fruits that do not contain a lot of sugar. These include:
- Sea buckthorn;
Fruits and berries with an average sugar content:
Fruits and berries with a high amount of glucose, which should be avoided when losing weight:
If we talk about nuts, then the amount should not exceed the daily norm. You can consume so many nuts per day:
- Almonds – 10 pieces;
- Pine nuts – 60 pieces;
- Walnut – 10 pieces;
- Cashews – 15 pieces;
- Peeled pistachios – 20 pieces.
Salted porridge is best eaten with vegetables or cooked salad. Salad should be seasoned with a small amount of oil and ideally not salted. Your best bet is to just slice fresh vegetables without seasoning.Baked or grilled vegetables are also low in calories.
When to eat porridge
The best time to eat porridge is in the morning. Many people often ignore it altogether, but this is a very important, if not the main meal of the day. The body needs energy to wake up and begin to function fully, and porridge is a light food that will help it with this. What cereals can be eaten when losing weight in the morning depends on the taste preferences of each person. But if you choose, for example, between oatmeal or pea, then, of course, it is better to choose oatmeal.It is lighter and ideal for breakfast.
But is it possible to eat porridge in the evening? The answer is yes, but 2 hours before bedtime. And it is better to choose unsweetened porridge for dinner. Groats provide the body with energy, and while sleeping, a person needs a little energy, so the best period of the day for porridge is morning.
Weight loss portion
The ideal amount of porridge that you can eat in one meal is the volume that fits in the palm of your hand. This is just the norm for every person that will help you feel full, provide enough energy and will not contribute to weight gain.
It is not necessary to get hung up on one single type of cereal. There are really a lot of them. With this choice, they can be alternated and every day of the week to provide your body with the necessary nutrients with the help of different cereals.
Harm of porridge
It would seem, what harm can porridge inflict on the body? Indeed, none, but there is a disease in which porridge is contraindicated. For example, wheat porridge is not suitable for those with frequent constipation or other stomach problems.
Daily use of buckwheat porridge can cause an increase in blood sugar, so if you still eat buckwheat every day, give up sweets completely.
If you have unpleasant cleansing in the body after eating any kind of porridge, it is better to consult your doctor, because for a healthy person this product is completely harmless.
The main thing in the nutrition of every person is a competently formulated diet so that the body receives the right amount of substances for full functioning.If you find it difficult to understand this process yourself, you can contact the specialists. Professional nutritionists create a menu specifically for the needs of a particular person, taking into account both general and individual aspects. In losing weight, it is important not to starve, but to eat properly balanced. During a hunger strike, the body first sheds excess weight, but then gets used to a certain amount of calories. When you return to your previous level, weight gain is much faster. Therefore, love yourself and do not torment yourself with exhausting diets.
Very often many dieters try not to eat after 18.00. If you go to bed at 21.00, and get up at 5.00, then this is justified. But, if you go to bed at 1.00. Then in 5 hours you will definitely want to have something to eat, often these snacks end with a full dinner. What to do in this case? What foods can you have a snack, and can you eat porridge in the evening?
Remember to finish your evening meal a couple of hours before bed, so that most of the food gets into the intestines.Try oatmeal at night. Definitely on the water. For flavor, you can add a spoonful of honey or a handful of flaxseed. Many nutritionists believe that oatmeal can be eaten no more than four times a week in a volume of 200 ml. Because if you sit on the oat mono-diet, it can cause a lack of iron in the body, and as a result, anemia.
Let’s not forget that oatmeal contains the greatest amount of fiber, which by the morning will do its job – cleanse your intestines.
If on milk
Better not, give too much load and do not have time to digest all carbohydrates, especially when losing weight.
Conclusion. You can eat, but not every day, do not overeat and not before going to bed, it is better not to add sugar and butter. Better to eat it for breakfast. Why do you need long carbohydrates before bed?
Leave your opinions in the comments.
Porridge is one of the vivid childhood memories associated with morning preparations. Some loved the milk breakfast, others hated it because of its slimy consistency and lumps. Fans of proper nutrition have no doubts whether it is possible to eat porridge in the morning, but few wonder if it is possible to eat porridge in the evening.Let’s figure it out.
Is it worth eating porridge
The morning, which began with porridge, promises a charge of cheerfulness and positive energy. A balanced, nutritious and healthy meal is easy to digest, does not create heaviness and provides an influx of energy before lunch. Is it okay to eat porridge? Necessary. The high calorie content of the product is made up of slow carbohydrates, which take a long time to digest and provide the body with an energy battery for several hours.
Some may wonder if it is better to eat a certain kind of porridge? Experiment and try different things.Cereals have a unique set of properties, so you should not be limited in choosing whether you can eat porridge from a certain cereal.
- Oatmeal. It belongs to dietary cereals, since it has a low calorie content when boiled in water (84 kcal – 100 g). Contains a rich multivitamin complex (groups B and E), protein and coarse vegetable fiber that removes toxic substances. Included in the beta-glucan formulation forms the familiar viscous substance that neutralizes cholesterol. Is it possible to eat oatmeal when losing weight? Of course.
- Buckwheat. It is the leader in cooked calorie content (163 kcal – 100 g) with a low carbohydrate content. Fortified with iron, potassium and magnesium. In terms of protein composition, buckwheat is an equivalent substitute for meat, but it is much easier to digest.
- Millet. It is considered a dietary porridge (90 kcal – 100 g cooked), which relieves puffiness and saturates with microelements. Contains silver, zinc, iron, phosphorus, calcium, vegetable fats and starches. Promotes the elimination of heavy metal ions and toxins from the body.Can residents of big cities eat millet porridge? Highly recommended.
- Semolina. It does not have a high calorie content when cooked (80 kcal – 100 g). It contains almost no fiber and is two-thirds starch, which makes the product very satisfying and easy to prepare. It is amazingly quickly digested and absorbed, cleansing and not loading the gastrointestinal tract.
- of this cereal rarely exceeds 130 kcal if it is boiled in water, so you can eat it in moderation.
There should be no doubt about whether it is possible to eat porridge. Cereals have an amazing range of trace elements and vitamins and are the basis of varied and balanced dietary meals.
Can I eat porridge for dinner
Morning cereals are fairly easy to imagine. In the absence of a strict diet – porridge cooked in milk with the addition of butter, honey, nuts and fruits (optional). A terrific balanced breakfast option turns into a super calorie nightmare for dinner.
Characteristics of a dietetic product work if the cereal is boiled in water. The honest answer of nutritionists to the question of whether it is possible to eat oatmeal for dinner will be a recommendation to make a dish from cereals, a saucepan and liquid. Maximum benefit, zero gustatory pleasure.
Not giving up in the urge to eat porridge in the evening? There are several recommendations for preparing this dish. It is better to cook porridge for dinner in milk. Proteins contained in cereals are incomplete for assimilation in their pure form, and in combination with milk proteins, the body absorbs them like a sponge.The benefits increase significantly along with the calorie content. In the evening, eat porridge according to this recipe with caution.
Do not add butter and sugar. Want to eat porridge for dinner? As a last resort, replace “sweet death” with honey and dried fruit with a great deal of restraint. You should also not dissolve your hands about salt and spicy spices.
Are you thinking about the type of cereal? Answer your doubts about whether you can eat oatmeal for dinner with joyful and deafening approval. In addition to the dietary value, this dish (due to its composition) helps to improve sleep.The price of a pleasant property is the complete absence of sugar.
There is no unequivocal recommendation whether it is possible to eat porridge in the evening. The dietary component of this dish is very useful: cleansing the body, removing toxins and cholesterol, enriching it with vitamins and minerals, easy digestibility and fast saturation. However, for such splendor they pay off with taste: we cook in water with a loss of proteins, period. For porridge with milk (strictly without butter and sugar) you will have to pay with malnutrition of calories at lunch.What are you ready for for the opportunity to eat porridge in the evening, it’s up to you.
90,000 buckwheat or oatmeal, which cereal is more caloric, which is better for losing weight and for gaining weight for an athlete
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To answer the question about the benefits and advantages of one grain over another, you need to compare them.The same applies to foods that can be prepared from them. In the article you will find information about the benefits, calorie content, nutritional value of buckwheat and oatmeal, as well as the beneficial properties and contraindications to the use of both crops.
What do buckwheat and oatmeal have in common
The common feature is that these are annual grasses that use their grain for food. Both plants were domesticated and are now represented by different varieties.
Did you know? Buckwheat is the main ingredient in Japanese noodles – soba.
As for the culinary uses of both cultures, there is also a lot in common:
- Buckwheat grain is used for the preparation of buckwheat groats. The latter, in turn, can be ground into flour for use in noodles, pancakes and other gluten-free products. Buckwheat is sometimes used as a substitute for wheat grains and cereals obtained from wheat – bulgur, spelled. The hostesses cook these cereals according to similar recipes.
- For human consumption, oat kernels are ground to make flour or oatmeal (oatmeal).Oats are rarely used in cereal form, but they can be steamed or otherwise processed.
You also need to pay attention to the fact that eating is a common property of both cereals, but the differences lie in the peculiarities of their use:
| For those who follow the principles of raw food, this is a product that gives textural nutritional value to muesli, cookies, cakes, crackers and other baked goods.
It has an interesting nutty flavor that imparts to any dish when cooked. It acquires a richer taste when frying.
Although buckwheat is more expensive, it is a relatively inexpensive source of high quality protein.
| Oatmeal is considered an excellent breakfast choice and is also used for sweet and savory dishes.
Oatmeal is ideal for thickening soups and casseroles instead of flour.
The taste of oats, in contrast to buckwheat, is more neutral.
From a botanical point of view, the two plants have little in common. Thus, buckwheat is obtained from the seeds of a flowering herb – buckwheat or common buckwheat (Fagopýrum esculéntum). It is often equated with cereals, but in fact it belongs to a different family – buckwheat (Polygonaceae). Sowing oat (Avéna satíva) is a plant of the cereal family.
Important! There are also storage differences.Due to the high fat content, it is necessary to store dried buckwheat in an airtight container, well protected from light, heat and moisture. Otherwise, the fat, decomposing under the influence of the external environment, will create a rancid taste to the product.
Agrarian characteristics of both cultures:
Comparison of chemical composition
It is worth considering the saturation of both cereals with vitamins. The values given are shown as a percentage of the recommended daily intake.And since 100 g of the product are taken here, equal portions, then all indicators above 10% indicate a high content.
| Thiamine (B1)
Pantothenic acid (B5)
| 9% – 0.101 mg;
35% – 0.425 mg;
47% – 7.02 mg;
25% – 1.233 mg;
16% – 0.21 mg;
8% – 30 mcg;
| 66% – 0.763 mg;
12% – 0.139 mg;
6% – 0.961 mg;
27% – 1.394 mg;
9% – 0.12 mg;
14% – 56 mcg;
As you can see, the vitamin composition of both cereals does not match.And we can safely say that products have different properties, so they will be equally useful for creating a balanced diet.
Similarly, the mineral composition of both cereals can be compared:
| 2% – 18 mg;
17% – 2.2 mg;
65% – 231 mg;
62% – 1.3 mg;
50% – 347 mg;
10% – 460 mg;
0% – 1 mg;
25% – 2.4 mg.
| 5% – 54 mg;
38% – 5 mg;
50% – 177 mg;
233% – 4.9 mg;
75% – 523 mg;
9% – 429 mg;
0% – 2 mg;
42% – 4 mg.
Important! It is not recommended to store buckwheat groats longer than 2 months, and flour – longer than one month.
Buckwheat is richer in minerals than common grains such as rice, wheat and corn. But comparing it with oats, we can conclude that the degree of saturation with minerals is also different for them.
What is caloric
The caloric content of both products does not differ significantly. To verify this, just look at the table:
| 343 kcal;
| 389 kcal;
Buckwheat mainly consists of carbohydrates. They represent about 20% of the composition of cereals by weight. Almost all carbohydrates are in the form of starches. Buckwheat contains a large amount of fiber, which the body does not fully assimilate. And this property is very important for colon health.Once in it, fiber works like a broomstick and together with it removes toxins and accumulated toxins from the body.
By weight, it is 2.7% of the composition of boiled cereals. A lot of fiber is found in the husk, but since the cereal is peeled from the husk, flour made from buckwheat becomes the main source of fiber. And the darker the color, the more fiber it contains.
Buckwheat contains a little protein. By weight – this is 3.4% of boiled cereals. Thanks to its balanced amino acid profile, it is a very high quality protein.It is absorbed poorly due to the presence of tannins in the product. However, protein is effective in lowering blood cholesterol levels, suppressing stone formation, and reducing the risk of colon cancer.
Did you know? In Russian, the name of buckwheat comes from the word “Greece”, as it was brought from Byzantium.
Buckwheat also has an average glycemic index (GI). This is a parameter that indicates how quickly a food raises blood sugar after a meal.The GI of buckwheat grain is 55, and if boiled it is 44. For whole oatmeal it is 50, and for Hercules flakes – 55-60. Diabetics should eat foods with a 10–44 index, but they can also eat foods with a GI of up to 55.
Useful properties for the body
Buckwheat is quite versatile and can be used to bake gluten-free bread and biscuits. It is known as a substitute for rice. They are also a good source of fiber, manganese, magnesium, and copper.It is currently being studied for its health benefits for people with type 2 diabetes and people with high blood pressure.
Did you know? Buckwheat husk pillow is very useful. Air circulates between the individual shells, thereby reducing the likelihood of overheating of the head, making your sleep more comfortable.
- The benefits of buckwheat for the body:
- improved blood sugar control – the product is considered safe for diabetics;
- contributes to the improvement of the cardiovascular system;
- May reduce the risk of heart disease by preventing blood clots and reducing inflammation;
- improves blood lipid profile;
- lowers blood pressure;
- prevents certain types of cancer;
- aids digestion and constipation;
- strengthens the immune system;
- reduces the number of gallstones;
- improves bone health;
- prevents asthma and anemia;
- can even be used as a meat substitute, making it a great source of protein for both vegetarians and vegans.
- The health benefits of oats include:
- reduces the risk of developing coronary heart disease;
- lowers cholesterol levels;
- reduces the likelihood of developing colorectal cancer;
- maintains a healthy weight;
- provides a feeling of satiety;
- has a beneficial effect on the gastrointestinal tract;
- improves immunity;
- reduces the risk of obesity and chronic diseases;
- reduces the likelihood of developing constipation;
- has anti-inflammatory and antipruritic properties when applied topically to the skin;
- contains a number of important antioxidants that are needed to lower blood pressure.
Potential harm and contraindications
Buckwheat is safe for most people. But if you are allergic to gluten, then you cannot eat this cereal and products based on it. Some people are allergic to buckwheat hulls. This is usually characteristic of those who, by occupation, have a lot of contact with buckwheat. Allergies in the form of skin rash, runny nose, asthma, drop in blood pressure, itching, swelling and difficulty breathing.
Oats can cause excessive gas and bloating. To minimize side effects, start with a small dose and slowly increase to the desired amount. When the body gets used to processing the product, the unpleasant symptoms will disappear. If you have trouble swallowing (for example, as a result of a stroke) or chewing due to missing teeth or poorly fitting dentures, then avoid oats. When poorly chewed, it can cause a blockage in the intestines.
Avoid eating oat products if there are disturbances in the digestive tract, including the esophagus, stomach and intestines. These pathologies can increase the processing time of food and lead to improper bowel function.
Which is better for losing weight: buckwheat or oatmeal
Many people believe that grains are carbohydrates and carbohydrates are the way to gain weight. But it’s not that simple. Some grains help maintain ideal weight, while others even help with weight loss.The trick is to choose the right type of grain.
Grains contain fiber and carbohydrates. Both are necessary for the normal functioning of the body. The latter provide energy, and fiber is a digestible carbohydrate that provides fewer calories in the finished product than would be there if another carbohydrate had entered the body instead of fiber. Such a product satiates faster and suppresses appetite, which makes it an excellent tool for weight loss.
Important! The same grain can have very different properties depending on how it has been processed.
Scientists have calculated that there are 8 grains that help you lose weight, and 3 types that support optimal weight. Oats are the first on the list of those that reduce weight. It is able to absorb a lot of water, which means that the croup swells in the stomach, increasing the feeling of fullness. Buckwheat is the fifth on this list. It contains more protein than other grains.It is high in magnesium, which is important in regulating blood pressure. And like other whole grains, they are a good source of fiber.
Protein in whole grains is a key nutrient for building muscle in the body. And it promotes weight loss because muscle tissue burns more calories than fat tissue.
Which diet is more effective
Remember that grain and flour, which is obtained from it, have different properties. Flour provides weight gain. This property can boast: bread, bagels, crackers and chips, that is, products based on crushed grain. And it is easy to be convinced of this. You can probably eat 3 slices of bread at a time, but you are unlikely to master 3 bowls of buckwheat porridge. Therefore, when choosing a diet, focus on the use of whole grains and exclude flour products and foods cooked by frying.
Which porridge is best for gaining weight
When it comes to gaining weight, you need to include ingredients in your diet that are both nutritious and high in calories. Resist the temptation to choose foods based only on calories, as even though you gain weight, you end up eating too much sugar and saturated fat. Treat any porridge like a basic canvas. For example, oats are known for their dietary properties.
Did you know? Buckwheat – excellent honey plant. One acre of buckwheat field provides the production of 70 kg of honey.
Add natural milk to it and the resulting porridge will contain:
- 50 g oats;
- 300 ml whole milk;
- 372 calories;
- 15 g fat.
Add nuts, dried fruit or honey to the plate and add even more calories. Therefore, in order to gain weight, you need to eat any grain with the addition of milk and other high-calorie ingredients.
The use of both buckwheat and oat grains is useful. And since their composition is different, in order for the diet to be balanced, you need to make it as varied as possible, including all types of cereals.