Healthy porridge recipes for weight loss at home

Is it possible to lose weight on porridge?

A diet based on cereals gives good results for gradual weight loss and does not harm your health. Weight loss occurs by cleansing the body of waste and toxins that interfere with active metabolism.

If you adhere to all the principles of a cereal diet, you can not only lose weight, but also significantly improve the condition of your skin, hair and nails. This way of eating will be especially relevant during church fasts. Cleansing the body, cleansing the soul is an immeasurable benefit for a person.

Whole grain porridge contains a huge amount of vitamins, minerals and amino acids, so a person does not have a strong feeling of hunger. Cereals also contain fiber, which helps you get rid of excess fat.

The cereal diet is quite varied, the duration of any of them should be a maximum of two weeks. During this period, you will be able to get rid of 3-8 kg, it all depends on your initial weight. To consolidate the results after finishing the diet, you must adhere to the basic principles of proper nutrition and pay attention to physical activity.

Benefits and contraindications of the cereal diet

Cereals are a natural dietary product that does not contain preservatives or dyes. In order for dishes made from them to be healthy and accompany weight loss, you need to choose and prepare them correctly.

If your goal is to lose excess weight, you should give preference to whole grain cereals. Such cereals are rich in valuable fiber and have nutritional value. Whole grain cereals help reduce cholesterol and insulin in the blood, which serves as an excellent prevention of cardiovascular diseases.

For the dietary program it is recommended to use the following cereals:

buckwheat;
oatmeal;
millet;
pearl barley;
corn;
barley

ATTENTION! Despite the fact that all these cereals are very healthy, not everyone can adhere to such a diet. It is contraindicated for pregnant and lactating women and those who suffer from diabetes and chronic gastrointestinal diseases.

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Porridge recipes for weight loss

To start losing weight, you need to eat porridge prepared exclusively with water. There are many recipes for making porridge for weight loss.

Nutritionists prohibit eating the dish with butter, sugar and salt. It is advisable to brew the porridge with boiling water, wrap the container and leave until the morning, or pour hot water and cook over low heat after boiling.

Buckwheat

The buckwheat diet is a simple and effective way to lose excess weight. Effectiveness is achieved due to the huge list of beneficial properties of this cereal and the absence of fast carbohydrates. To obtain energy, the body begins to break down fat deposits, cleanses itself of toxins, and improves overall well-being.

The benefits of buckwheat

The benefits of buckwheat are due to its rich composition. All the elements it contains have a positive effect on the human body. Buckwheat is a storehouse of vitamins B1, B2, E, PP, iodine, phosphorus, potassium, magnesium, folic acid, valuable amino acids, and vegetable protein.

The benefit of buckwheat for weight loss is that it allows you to tame the feeling of hunger for a long time.

The high nutritional value of buckwheat porridge (350 kcal/100 g) does not prevent weight loss, but, on the contrary, starts the process of burning fat. The slow carbohydrates that are present in it take a long time to break down, which ensures the gradual release of glucose, each portion of which is used to maintain metabolism.

Recipe for buckwheat porridge with water

Buckwheat can be prepared in different ways, but to lose weight it needs to be cooked only in water.

Method 1

In the evening, you need to rinse a glass of cereal and pour 400 ml of boiling water. The container with cereal should be tightly closed with a lid, wrapped in a towel and left in a warm place overnight. In the morning the porridge will be ready to eat; if there is excess water left, it will have to be drained.

Method 2

You need to thoroughly rinse 1 cup of cereal, pour it into a saucepan, add 400 ml of cold water and put on low heat. As soon as the water boils, remove the pan from the stove, wrap it in a towel and let it sit for several hours.

What to add for taste

To enhance the effect of a buckwheat diet, it is recommended to combine it with kefir. In this case, the body receives more vitamins and microelements. Fermented milk drink improves the functioning of the digestive tract, helps cleanse the intestines and improves microflora.

A buckwheat diet is considered salt-free. To prevent the dish from being too dry and tasteless, you can add a little olive or flaxseed oil.

What is the difference between green buckwheat and regular buckwheat?

Millet porridge with pumpkin and cognac

Recipe by Vladimir Khokhlov, chef of the Villa Pasta restaurant on Bolshaya Dmitrovka

Photo: Restaurant Villa Pasta

70 g millet
300 ml milk
50 g peeled pumpkin
20 ml cognac
Salt
10 g sugar
20 g cane sugar
20 g butter
30 g lemon
100 ml water

Article on the topic

Not just buckwheat. 6 healthy cereals that will add variety to your table Step 1. Wash the millet 3 times under running water, put it in a saucepan and fill it with water. Cook until half cooked. Step 2. Heat the milk and add boiled millet, as well as salt and white sugar, and cook until cooked to taste. Step 3. Prepare the caramelized pumpkin: cut the peeled pumpkin into medium cubes, place it in a frying pan or small saucepan, add cane sugar to the pumpkin and heat until caramelized. Add cognac and flambé (set it on fire), add 100 ml of water and evaporate it by half. Step 4. Finally, squeeze lemon juice into the mixture and add 10 g of cold butter. Step 5. Transfer the finished porridge to a plate, place caramelized pumpkin on top and pour melted butter over it.

Oatmeal

Properly prepared oatmeal is the basis of many diets. The cereal has a low glycemic index, due to which it is gradually absorbed by the body and tames the feeling of hunger for a long time.

To get the most out of porridge, you need to know how to select and prepare it. For complete nutrition, you should give preference to whole grain cereals or classic “Hercules” coarsely ground.

Benefit

Oatmeal is good because it saturates the body well, so it is recommended to eat it for breakfast for those who are on a diet and pay a lot of attention to active exercise. Oatmeal is a source of protein, fat, fiber and carbohydrates. Cereals are rich in minerals in the form of magnesium, potassium, phosphorus, iron, amino acids, vitamins A, E, PP, B. This product normalizes metabolism and the activity of the gastrointestinal tract, improves well-being, strengthens the immune system, and energizes.

Recipe for oatmeal porridge on water

There are many variations of preparing oatmeal for weight loss. The classic cooking recipe is as follows:

Pour 200 g of Hercules into a saucepan.
Pour boiling water from the kettle so that the water covers the flakes by 1 finger, stir the porridge. Cover with a lid and leave for 20 minutes.
Next, stir the porridge again. If you want a thinner consistency, add more water. You can add a spoon of unrefined olive oil.

The recipe for making oatmeal with honey and raisins in a slow cooker can be found HERE

What to add to porridge for taste

To improve the taste of oatmeal and make it healthier, you can add baked apples, raisins, nuts, and berries to it.
For greater saturation, it is recommended to add chopped bran to the finished dish.
If you want a salty taste, add a little soy sauce and 1 tsp. flaxseed or olive oil.

How to cook porridge with maximum health benefits

Nutritionists often tell us about the benefits of cereals. There are many reasons for this. Porridges prepared from grain crops have cleansing properties, restore water-salt balance and vitamin-mineral composition of the body. The health benefits of porridge have been known in Rus' since ancient times, which is confirmed by modern science.

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Cereals have a protein composition unique to the body, an abundance of dietary fiber and natural polyphenols - antioxidants, vitamins B, E, carotenoids, essential macro- and microelements.

Traditionally, porridges are used to improve digestion, as well as in therapeutic diets for gastritis, stomach and duodenal ulcers, and more.

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But! For porridge to become a truly healing product, you need to know which cereals are best to choose in a particular case and how to prepare them.

The fact is that in addition to useful substances, porridges contain so-called antivitamins. If the porridge is not prepared correctly, the latter can displace vitamins in biochemical reactions, change their chemical structure and even destroy them.

To avoid the negative effects of antivitamins, cereals such as buckwheat, millet, and rice should be washed and soaked for 2-10 hours. Then rinse thoroughly again. After this, cook over low heat, pouring into boiling water.

Oatmeal is a special porridge in terms of use. Oats are an invaluable product; they contain an abundance of mineral salts, important for us zinc, phosphorus, iron, cobalt, silicon, fluorine, iodine, vitamins A, E, K and group B, essential amino acids (lysine, tryptophan), essential oils, fats, carbohydrates. And at the same time, it is not recommended to eat oatmeal all the time, since it contains phytic acid as an antivitamin, which prevents the absorption of the entire wealth of vital macro- and microelements, in particular calcium. Therefore, it is better to eat oatmeal with a 2-week break. Oatmeal is not recommended for people with blood type 1 and easily excitable children.

Millet. Millet porridge is very useful for diseases of the cardiovascular system (millet contains a lot of potassium), liver dysfunction, and for stimulating hematopoiesis (millet is a source of carotenoids necessary for the synthesis of vitamin A). Millet contains a special substance - miliacin, which has pronounced anti-aging and anti-inflammatory properties, helps our immune system and helps lower blood sugar.

Rice porridges made from all types of rice (wild, parboiled, brown, round, polished) have their own benefits. Contrary to popular belief about the low health benefits of white milled rice. Of course, it has less nutritional value, but it perfectly removes excess water, heavy metal salts, harmful metabolic products and other toxic compounds from the body.

Buckwheat contains essential microelements and vitamins and is truly the best dietary grain: it is rich in fiber and contains difficult-to-digest carbohydrates, due to which buckwheat does not increase blood sugar levels too much. This is the reason for its use as the basis of dietary nutrition for diabetes.

Until now, buckwheat is considered an environmentally friendly product and not without reason: buckwheat is unpretentious to soils, is not afraid of weeds - therefore, there is no need to use pesticides when growing it, in addition, fertilizers are not used to grow buckwheat. No less important is the fact that no one has subjected buckwheat to genetic modification (most likely because genetic modifiers have not yet reached it).

When eating buckwheat, you should keep in mind that it is poorly compatible with beef and completely incompatible with lamb and pork.

In general, all cereals are poorly compatible with other high-carbohydrate (potatoes, fruits, sugar) and high-protein (meat, fish) foods. The exception is eggs. That’s why those who cook porridge with milk and add fruit and sugar make a mistake.

All cereals are well compatible with vegetables, herbs, and medicinal plants. Our ancestors knew this very well, leaving for us many recipes for preparing porridges with these very ingredients.

Prepare different porridges correctly and be healthy!

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Millet porridge

Millet porridge is a source of healthy vitamins and minerals. It is well absorbed by the body and satisfies the feeling of hunger, which means it is great for those who want to lose excess weight.

Benefit

Millet is rich in amino acids, vegetable fats, vitamins and complex carbohydrates, which help remove waste and toxins from the body. Thanks to this complete composition, liver function improves. Cereals also have a lipotropic effect, which prevents the deposition of fats in the body.

Microelements that millet is rich in normalize metabolism. Its dietary fiber helps cleanse the intestines and improve digestion.

Recipe for millet crumbly porridge on water

Before you start cooking millet, you need to rinse it until the water becomes completely clear. At the final stage, it is advisable to use hot water for this.

Thanks to washing, the cooked millet will not taste bitter.

1 cooking method . For 1 cup of cereal you will need 3 cups of water. Cook the porridge over low heat with a lid on.
2nd method of preparation. Another recipe for making millet porridge involves steaming the cereal with boiling water. It is necessary to pour the cereal into a saucepan, add hot water, cover with a lid and wrap in a towel. Overnight, the cereal will be completely steamed and will be ready to eat for breakfast.

Millet porridge with condensed milk and pumpkin

Recipe by Dmitry Gudkov, chef of IL Letterato restaurants

Photo: Restaurant IL Letterato

100 g millet 90 g baked pumpkin 80 ml milk 15 ml cream 33% 15 g condensed milk 10 g butter 4 g honey 500 ml water

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Two bowls of porridge a day. Why should you eat cereals regularly? Step 1. Rinse the millet in hot water until the water runs clear. Step 2: Bring water to a boil in a small saucepan. Add salt and washed cereal. Cover the pan with a lid and cook over low heat for 25-30 minutes until all the water has been absorbed. Step 3. After this, add milk, cream, condensed milk and boil the cereal for another 10-15 minutes. Step 4. The pumpkin must first be baked in the oven and cut 80 g into cubes, and beat 10 g with a blender until pureed. Step 5. Add 10 g of pumpkin puree to the porridge. And cut 80 g of pumpkin into cubes and pour over honey (you can bake in the oven for a couple of minutes for a crust). Step 6. Place the finished porridge on a plate, add butter, and place pumpkin cubes on top.

Barley porridge

Pearl barley has a low glycemic index, which makes it especially popular among those who follow a diet to lose weight. Pearl barley is a source of fiber; it enhances intestinal motility, promotes the elimination of toxins and waste, which leads to natural weight loss. Due to the ability of fiber to absorb excess moisture, pearl barley helps eliminate fluid stagnation in the body, which allows you to lose weight and remove swelling.

Pearl barley is rich in amino acids, which promote muscle growth. Eating this porridge starts the process of collagen production, which is responsible for skin elasticity. The advantage of this cereal is that it is hypoallergenic.

Recipe for pearl barley porridge on water

Pearl barley takes quite a long time to cook. To reduce the time for heat treatment, it needs to be washed and soaked for 8-10 hours. For 1 glass of cereal you will need 5 glasses of water. In the morning, the old liquid must be drained, refilled with 0.5 liters of water and simmered over low heat. After boiling, cook the barley for half an hour.

What to add to porridge for taste

To lose weight, it is advisable to combine pearl barley porridge with low-fat kefir or unsweetened yogurt. You can also add dried fruits, cinnamon, vegetables, flax or olive oil, and fresh herbs to the finished dish.

Corn porridge with cheese

Recipe by Igor Mardasov, chef of the Harvey&Monica restaurant

Photo: Harvey & Monica Restaurant

50 g corn grits
200 ml water
25 g mascarpone cheese
Salt and sugar
35 g rabbit liver pate

For decoration:

Rice crisps
Beet dust

Corn porridge

Corn grits are a source of complex carbohydrates that tame the feeling of hunger for a long time, which is especially important in the fight against extra pounds. Porridge is rich in fiber, removes toxins, and replenishes the lack of useful microelements and vitamins.

Benefit

Corn grits are approved in dietary nutrition, since even after heat treatment they retain all their beneficial properties. This type of cereal saturates the body with vitamins A, E, B, iron, magnesium, potassium, and carotene. The product is rich in fiber, which helps eliminate toxins. Corn grits reduce blood cholesterol levels, strengthen the immune system, and normalize the functioning of the gastrointestinal tract.

Recipe for corn porridge on water

Cooking corn grits is a long process. To make the porridge cook faster, you need to pre-rinse and soak it.

The swollen cereal must be poured with hot water at the rate of 1:3 and cooked over low heat after boiling.

What to add to porridge for taste

The taste of corn porridge is quite specific, so not everyone can eat it in its pure form. As a rule, it serves as a side dish for fish, seafood, and lean meats. The dish goes well with stewed vegetables and pumpkin. Goes well with honey and dried fruits.

Preparation of dietary porridges

You need to cook porridge in water, but you can also use skim milk. Diet porridge can be seasoned with sauces and dietary dressings. You can also season with fruits, nuts, honey and dried fruits. The healthiest dietary porridges are buckwheat and oatmeal. They contain a sufficient amount of vitamins and microelements, and oat grains contain a huge amount of protein.

To prevent your weight from increasing when eating dietary cereals, you should include vegetables, fruits, and lean meat and fish in your diet. But if you are losing weight, then under no circumstances should you combine fatty or fried foods with porridge, because they are high in calories. If you follow everything correctly, you will not only be able to lose weight and maintain a slim figure, but also improve your health, digestion, and improve your quality of life.

Barley porridge

Barley is an excellent dish for a diet menu. This porridge is low in calories and rich in protein, which takes a long time to be digested by the body and forces it to expend more calories.

Benefit

Egg is a source of fiber, which makes it possible to cleanse the body of waste and toxins, start metabolic processes and speed up the process of burning fat.

Barley groats contain vitamins A, E, PP, D, B, fluorine, calcium, phosphorus, copper, magnesium, iron, zinc, silicon. A diet that includes dishes made from barley is beneficial for people of all ages.

The grains contain a large amount of dietary fiber and complex carbohydrates, which can suppress the feeling of hunger for a long time.

Recipe for barley porridge with water

There are many recipes for making barley porridge. If the goal is to get rid of excess weight, the dish is prepared as follows: 1 glass of cereal is thoroughly washed in running water, after which 600 ml of water is poured in. The pan is placed on the stove. After boiling, the barley porridge is cooked for about an hour over low heat and with constant stirring. Then cover the porridge with a lid, wrap it in a towel and let it stand for about half an hour.

What to add to porridge for taste

Since the dish is prepared for the purpose of losing weight, it is not advisable to flavor it with butter, sugar and other high-calorie additives. Nutritionists allow you to supplement the porridge with fresh berries or honey and chopped fresh herbs, olive or linseed oil.

Oatmeal (rolled oats) porridge

In childhood, oatmeal is eaten to grow faster; in adulthood, it helps to maintain shape and is easily digestible. A properly prepared dish has a pleasant aroma and a special delicate taste. For 1 liter of milk, take 7-8 tablespoons of cereal. Cover the bowl with a lid and leave overnight. In the morning, a beautiful and tasty oatmeal porridge will be waiting for you, to which you can add nuts, berries or fruits.

Reviews

Svetlana 29 years old

After the New Year holidays, I decided to go on a diet based on eating various cereals. To diversify the menu, I decided to opt for buckwheat, pearl barley, and oatmeal. If you ate oatmeal for breakfast, you added dried fruits to it. I didn’t salt the buckwheat and pearl barley, but I did add a little olive oil and herbs. I don’t feel full after such meals, hunger sets in literally after half an hour, but in a week of this diet I managed to lose 2 kg.

Angela 35 years old

The porridge diet is my salvation. Of all the cereals, pearl barley gives excellent results in terms of weight loss. If you cook it correctly, it is quite edible. The cereal must be soaked overnight. To make the dish more aromatic, you can add bay leaves to the porridge during cooking. When the porridge is ready, pour it with soy sauce and sprinkle with fresh herbs. I combine pearl barley with sauerkraut or steamed vegetables.

Veronica 27 years old

I was on a buckwheat diet for 10 days and lost 6 kg. I added a little vegetable oil (olive or flaxseed) to the porridge. Combined with stewed and fresh vegetables.

To get rid of excess weight, many diets have been invented, each of which has its own characteristics. If you eat properly prepared lean porridge, you can quickly and safely get your body in shape and cleanse your body of toxins. I believe that this is the safest and healthiest way to bring your health and body back to normal.

Health to you and your loved ones! Natalya Belokopytova.

How to cook porridge

If you cook the porridge yourself, then at the first stage of introduction, make it liquid (5%).
This means 5 g of cereal or flour per 100 ml of water. After 1-2 weeks, the porridge can be cooked at 8-10 percent. In order to free parents from the “horror” of calculating the number of grams of flour per certain amount of water, let us clarify that when preparing 5 percent porridge, one teaspoon of cereal flour is consumed per 100 ml of liquid, 7-8 percent porridge - one and a half teaspoons, and 10 percent - two. Adding sugar and salt is not prohibited. According to “adult” taste sensations, it should be under-salted and low-sweet. Well, what would porridge be without oil, but no more than 5 g per serving. There are several cooking methods. If you use cereal flour during the cooking process, then dilute it in cold water and pour boiling milk into it. Then boil for 5 minutes. When preparing porridge from cereals, it is recommended to first boil the cereal well in water, then add hot milk to it and cook until tender. Rub the finished porridge through a sieve.