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In the modern world, there are countless diets, one of the most effective is the porridge diet, which helps to quickly and permanently lose those extra pounds.
Porridge is not only tasty and healthy, but also dietary. We will tell you what a porridge diet is and what it is eaten with. Contents of the article 1. Description of the diet, features 2. Menu and recommendations 2.1 Preparing for a diet on porridge 2.2 Diet on porridge: menu for 7 days 2.3 Exit from the diet 2.4 Who is suitable for a diet on 7 porridges: 2.5 Contraindications Hide
Description of the diet, features
A porridge diet is perfect not only for losing weight, but also for detoxifying the body. It's relatively easy to prepare, affordable for the ingredients, and far from excruciating hunger strikes. Why should you choose porridge?
This is a healthy way to lose weight. The body receives all the necessary vitamins and minerals, a feeling of fullness quickly sets in without harm to the waist and other problem areas. Despite the fact that cereals are a source of carbohydrates, which, in turn, affect body weight gain, with the right approach, everything looks very different. It is important to understand that cereals contain slow (complex) carbohydrates that the body needs, in contrast to the harmful fast ones that are part of sweets. Cereals are rich in fiber, which has a beneficial effect on cleansing the intestines from toxins, and B vitamins, their benefits are multifaceted.
There are three main types of cereal diets: a weekly diet, a 10-day diet and a short mono-cereal diet for 3-6 days.
One of the healthiest cereals is most suitable for such a diet - buckwheat, rich in iron and protein and low in fat. You should not abuse the mono-diet: the body needs variety, since different cereals contain individual complexes of useful substances. Thus, you can lose weight on any one porridge for only a few days, but then you should return to a balanced diet, and it is best to try a seven-day diet. The higher the starting weight, the higher the likelihood of losing weight faster. Weight loss is individual: from 2 to 5 kg in 7 days. It is important to understand that, first of all, the volumes will visually go away, since excess water and salt deposits will be consumed in the first place.
Menu and recommendations
Preparing for a porridge diet
For a few days, start monitoring your diet: lean on vegetables and herbs, give preference to boiled and low-fat foods. Drink plenty of water and try not to eat anything sweet or salty. Put your body on a fat-burning regimen: consume more calories than you get from food. Preparation for a diet on cereals for weight loss can last from 2 to 7 days. If you ate relatively healthy and did not load the body, then you will not have to cleanse for a long time. If you want to lose weight and normalize the functioning of the gastrointestinal tract, you should stick to an express diet that excludes unnecessary additives and extraneous foods.
Porridge diet: menu for 7 days
Every day you need to eat only one type of porridge, there are 8 cereals to choose from, they can be alternated with each other, preferably without repeating:
- Monday - wheat porridge diet;
- Tuesday - diet on millet porridge;
- Wednesday - diet on oatmeal / oatmeal porridge;
- Thursday - rice porridge diet;
- Friday - diet on buckwheat porridge;
- Saturday - corn porridge diet;
- Sunday - diet on barley porridge.
It is best to leave semolina porridge to exit the diet, since it is the most high-calorie, and in some food systems it is not even included in the list of weight loss products. But if the diet is difficult, then you can try to add it to the diet. There is also a version of this diet for 6 cereals, when all the cereals of the week are mixed on Sunday. Here is a video review of such a diet:
Let's consider each of these porridge diets separately, learn how to cook this or that porridge and what its benefits are.
Wheat porridge diet
KBZHU for dry cereals: 329 kcal / 100 grams, 11 grams of protein, 1.2 grams of fat, 68.5 grams of carbohydrates
Steaming - in the evening, pour 1 glass of wheat groats with 3 glasses of boiling water. Wrap a plate or jar of porridge with a cloth to keep warm and leave in a warm place. A thermos is ideal.
Cooking: also 3 glasses of water for 1 glass of cereals, cook for 20-30 minutes. You can pre-heat the porridge for a minute in a frying pan, then it will cook faster and there will be more nutrients in it. After cooking, let stand under the lid.
Benefits: This porridge is rich in vitamins, minerals and antioxidants. It helps to normalize the functioning of the gastrointestinal tract, reduce the level of "bad" cholesterol, improve hair health, regulate sugar levels, improve skin condition, increase immunity, slow down aging, and promote weight loss by reducing the amount of body fat.
Millet porridge diet
KBZhU for dry cereals: 342 kcal / 100 grams, 11.5 grams of protein, 3.3 grams of fat, 66.5 grams of carbohydrates
Cooking: 1 glass of cereal, 3 glasses of water, cook for 15 minutes, then let it brew for half an hour.
Benefit: rich in vitamins, minerals, amino acids. Improves the condition of teeth and bones, promotes metabolism, increases energy reserves in the body, enhances immunity, promotes the health of the heart, blood vessels, gastrointestinal tract and genitourinary system, works as a general tonic, helps to gain muscle mass and lose weight due to fat. In addition, it works as a sorbent - it "collects" harmful substances in the body and promotes their excretion.
Herculean porridge diet
KBZhU for dry cereals: 352 kcal / 100 grams, 12.3 grams of protein, 6, 2 grams of fat, 61.8 grams of carbohydrates
Cooking: 1 glass of rolled oats, 2 glasses of water, cook for up to 15 minutes, depending on the size of the flakes. You can also simply pour boiling water over the flakes.
Benefit: Contains a lot of dietary fiber, as well as antioxidants, vitamins and minerals. Lowers cholesterol, helps the heart and blood vessels, helps cleanse the body, the immune system, helps to work the gastrointestinal tract, normalizes metabolic processes, helps to recover from heavy physical exertion, slows down aging, helps the brain, prevents the development of diseases.
Rice porridge diet
KBZHU for dry cereals: 333 kcal / 100 grams, 7 grams of protein, 1 gram of fat, 74 grams of carbohydrates
Cooking: 1 glass of cereal, 1, 5-2 glasses of water, will be ready in 15-20 minutes.
Diet on buckwheat porridge
KBZhU for dry cereals: 308 kcal / 100 grams, 12.6 grams of protein, 3.3 grams of fat, 57.1 grams of carbohydrates
Cooking: 1 glass of cereal, 2 glasses of water, 15-20 minutes over low heat.
Benefits: contains many vitamins and minerals, works as a sorbent, does not lose useful properties during heat treatment. One of the most "long-lasting" cereals, the energy charge from rice lasts for a long time. Rice porridge is eaten to recover from poisoning and other acute diseases, it increases the amount of milk in breastfeeding mothers, helps to strengthen the nervous system, heals joints, helps to think, and fights stress.
Diet on corn porridge
KBZHU for dry cereals: 328 kcal / 100 grams, 8.3 grams of protein, 1.2 grams of fat, 71 grams of carbohydrates
Cooking: a pound of cereal per 1 liter of water, cook for 20-30 minutes.
Benefits: Contains a large amount of fiber, a variety of vitamins and minerals. It prevents aging, improves the condition of the skin, heart and blood vessels, stimulates the nervous system, normalizes the functioning of the gastrointestinal tract, energizes the body, and works as an anti-inflammatory agent. Gluten free.
Barley porridge diet
KBZhU for dry cereals: 315 kcal / 100 grams, 9.3 grams of protein, 1.1 grams of fat, 66.9 grams of carbohydrates
Cooking: 1 glass of cereal in 2 glasses of water, cook for an hour.
Benefit: many underestimate this porridge, and in vain - it contains the most minerals, including calcium, as well as a lot of useful fiber. Barley keeps bones healthy and strong, has antibacterial properties, improves intestinal motility, rejuvenates, improves skin condition, and fights allergies. In addition, this is one of the most satisfying cereals.
Diet on semolina
KBZHU for dry cereals: 333 kcal / 100 grams, 8.3 grams of protein, 1 gram of fat, 70.6 grams of carbohydrates
Cooking: 1-2 tablespoons of cereals, 1 glass of water, cook for about 5 minutes, stirring constantly.
Benefit: This is perhaps the most controversial porridge of all. On the one hand, it is very easy to digest and contains little fiber, which makes it an ideal food for the recovery period after surgery, on the other hand, it does not contain too many vitamins and minerals, but the calorie content of the finished product is quite high. Nevertheless, this porridge also has beneficial properties: it helps the heart, blood vessels and the nervous system work.
In a lighter version of the diet, you can use additives in cereals: nuts, fruits, berries, coconut, stevia instead of sugar, honey, maple syrup and vegetable milk.
Cereals should be steamed overnight or boiled in water without sugar and salt. On this diet, you can drink tea, coffee without milk and sweeteners, freshly squeezed juices from vegetables and fruits without sugar, and before each meal you should drink a glass of water without gas at room temperature. Of course, it is necessary to stop drinking alcohol and, if possible, smoking. If you plan to stick to a cereal diet for more than 7 days in a row, be sure to diversify your diet, because even though cereals are full of useful vitamins and minerals, they are still not "omnipotent."
Split the day into 3-4 meals, eat dinner no later than 19:00. Portions should be small: 250-300 gr. at a time. Try to keep the schedule, eat at the same time every day.
Exiting the diet
You need to leave the diet smoothly: add some fruits and nuts to the menu on the last day (Sunday), provided that you adhered to the express version of the diet on only cereals. If the version was lightweight (with useful additives), then on the final day, start eating whole grain bread, 1-2 boiled eggs or boiled fish. In the following days, also be careful with your food: do not introduce fast food or convenience foods, otherwise all your efforts may be useless. Even after the most effective diets, you need to control your diet.
Who is the 7-porridge diet suitable for:
vegetarians and vegans;
patients with gastrointestinal diseases;
those who want to carry out a gentle detox and lose weight at the same time;
girls who want to quickly and without harm get in shape after childbirth;
athletes and yogis
The undoubted plus of the cereal diet is its availability, most of these cereals are in every home, and those that need to be purchased are not too expensive. Significant savings in diet can be seen in a week. In addition, porridge in general has a beneficial effect on the work of the gastrointestinal tract, if you have problems with it, for example, constipation, porridge, perhaps these problems will be solved.
Nausea, dizziness and weakness are normal reactions of the body when losing weight and detoxifying. But if you are on the verge of fainting and every day it only gets worse, it is better to stop the diet. With a small body weight, after undergoing operations, during pregnancy and feeding, you should also not torture yourself with dietary restrictions.
Do not forget that it is best to consult your doctor before starting your diet. You need to lose weight on porridge no more than once within six months, this diet is nevertheless associated with a serious restriction of the diet, therefore, with excessive frequency, it can be harmful to the body.You should also not mix cereals - on each separate day, there should be one type of cereal in the diet.