The lowest calorie cereals. List of cereals Low calorie dinner

During the diet period, the lowest-calorie cereals are of great importance, since they are the ones that can fill the body with missing vitamins. There are many varieties of cereals that can be consumed during diets, but not all of them can help burn fat. After all, in this matter, everything depends on the calorie content of the product, so before creating a diet, you need to look at the best low-calorie cereals for weight loss with the calories provided in the article.

Benefits of cereals

When losing weight, even the lowest-calorie cereals should not be classified as instant. Packaged products that only need to be poured with boiling water will bring absolutely no benefit. They contain significantly less nutrients than natural cereals.

Cereals, the list of which is provided below, are considered slow carbohydrates that keep the body full for a long time. Fiber, vegetable protein and microelements contained in these cereals also have a beneficial effect. They help improve intestinal function and are the best helpers in burning fat.

Now it’s time to find out what the lowest-calorie cereals for weight loss are. The table will help you quickly understand this issue and understand which porridge is best suited for a particular diet:

By looking at low-calorie cereals for weight loss with calories listed, you can easily create an ideal diet for yourself and lose excess weight in a short time. And for those who cannot decide on the choice of cereal, below are options for effective diets.

The lowest calorie cereals can be purchased at any grocery store, but you need to know how to choose the right product. A problem may arise if you want to lose weight with rice. After all, brown rice contains the least amount of calories, while white rice, on the contrary, is the most nutritious. And porridges such as wheat, millet and buckwheat have one peculiarity - it is almost impossible to gain weight from their regular use.

The right way out of the porridge diet

When the diet is completed, it is necessary to gradually exit it so that the body does not get stressed. It is necessary to gradually introduce those products that were not in the above menu. But remember that you should start with small portions, gradually increasing the amount of products:

• vegetable soups, hard-boiled or soft-boiled eggs;
• boiled chicken meat, kefir with a minimum percentage of fat content;
• homemade cottage cheese, fresh fruit;
• hard cheese, slightly dried bread.

If you do everything gradually and carefully, you can return to your usual diet. Your body will receive sufficient amounts of microelements and vitamins for the stable functioning of all organ systems.

Porridge diets

The lowest-calorie cereals can be used in diets or simply to cleanse the body. Any cereal diet makes it possible not only to adjust weight, but also to get enough of the necessary vitamins and microelements, significantly improving the condition of the body.

The cereals listed above are not that difficult to prepare. For cooking, you need to use only water, and adding sugar, salt and butter is not recommended, so as not to increase the calorie content of the dish.

Useful tips

1. Such a healthy breakfast will provide the body with fiber. But for it to work, you need to drink a lot of water.
2. It is also a source of complex, but still carbohydrates. So that they do not go into fat, but into useful energy, you need to be active and play sports.
3. The simplest and lowest calorie recipe: water + cereal without salt or any additives.
4. The recommended serving size for breakfast when losing weight is 200 g, with proper nutrition - 250 g.
5. Each cereal has a separate list of contraindications that must be observed.
6. Don’t be lazy and take the time to cook with your own hands instead of buying bright but useless tea bags.
7. Every morning you should have a new porridge for breakfast: today - oatmeal, tomorrow - barley, the day after tomorrow - buckwheat.

Buckwheat

A low-calorie dinner to quickly cleanse the body can be prepared using buckwheat. Rutin and iron contained in its composition make it possible to avoid anemia and replenish the lack of vitamins in the body. The cereal can be prepared by boiling or steaming. If you want to make the most delicious, but low-calorie dinner, then you can add boiled zucchini or carrots to the buckwheat, which contain a minimum amount of calories. And if you want to go on a buckwheat diet, then you can consider the following options:

1. Two week cycle. For a couple of weeks you need to eat only buckwheat porridge. You can use it in unlimited quantities.
2. Fasting day. Unlike the previous option, here you need to eat buckwheat only one day a week. At the same time, it is allowed to be filled with kefir or yogurt.

Oatmeal

If you need to lose up to 2 kilograms, low-calorie milk porridge is ideal. That is, steamed oatmeal can be poured with milk and eaten for breakfast, lunch and dinner. But if you need to lose more weight, you will have to limit yourself in consuming other foods, because oatmeal contains a considerable amount of fat.

The ideal period for losing weight by about 5-6 kilograms would be one week. In this case, it is necessary to consume the porridge in steamed form, and only berries or fruits can be used as additives (with the exception of high-calorie bananas and grapes). After a week-long diet, it is necessary to carry out fasting days (drink only water during the day). This way you can lose up to 15-20 kilograms in a couple of months.

When to eat porridge while losing weight

It is not enough to answer the question of what cereals you can eat while losing weight. It is also important when to use them. Any porridge is a slow carbohydrate that is digested over a long period of time, thereby achieving the effect of satiety. For this reason, it is necessary to consume cereals in the first half of the day. The best option is to cook low-calorie porridge for weight loss for breakfast, but you can also have it for lunch as a side dish. Another way is to eat a little throughout the day, but do not overeat at night.

Seven porridges

It is difficult to say which porridge is the lowest-calorie and healthiest, if you do not add any additional ingredients to it. After all, when you eat the same cereal for several days, it simply begins to get boring. Therefore, experienced nutritionists have developed another good diet, which includes as many as seven cereals. Unlike others, this diet does not harm the body, since it is saturated with all useful elements evenly.

For one week, you need to eat porridge in the following order (by day):

1. Wheat.
2. Millet.
3. Milk oatmeal.
4. Rice groats.
5. Barley.
6. Pearl barley.
7. A mixture of all these cereals in equal proportions.

List of cereals that promote weight loss

Gastroenterologists recommend introducing porridge into a regular diet. Each cereal has its own special characteristics and qualities.

Oatmeal

Energy indicators per 100 g of cereal:

Consumption of oatmeal stabilizes digestion. The walls of the stomach have grooves where food gets stuck, causing food poisoning, bloating, and gas formation. Oatmeal removes these accumulations.

The chemical composition of the cereal includes the following components:

Oatmeal helps treat gastrointestinal inflammation, gastritis, and ulcers. The functionality of the heart muscle and vascular tone improves, and cholesterol levels decrease.

Wheat

Energy reserve in 100 g of ready-made cereals:

The cereal is rich:

Wheat grain increases internal energy during exhausting physical work. The immune system is strengthened, brain function and cardiac activity are improved. The product regulates fat metabolism, stimulates the removal of toxins, and maintains normal digestion when taking antibiotics.

Regular consumption strengthens the hair and nail plate, enhancing its regenerative ability.

Millet

Energy value:

Helps cleanse the gastrointestinal tract of toxins and substances formed after taking antibiotics, increases the elasticity of muscle mass. Energy from carbohydrates is consumed by the body slowly, giving long-term saturation.

Chemical composition of the product:

Buckwheat

Energy value:

Porridge improves food digestion due to the increased concentration of citric and malic acids. Rutoside thickens vascular walls and improves blood clotting.

The concentration of microelements in the product is equal to the content in meat and fish:

The product is recommended for high blood pressure, diabetes and anemia. Liver function improves. A small amount of carbohydrates helps with fat loss. The increased iron content compared to other cereals is questioned by some medical officials.

However, centuries-old experience of using buckwheat to feed patients with iron deficiency anemia indicates that it is this cereal that best supplies the body with iron. In addition, there is an interesting observation. Professional German Shepherd breeders in 2 months. Before exhibitions, they feed their pets buckwheat to improve the brightness of their color.

This fact also indicates an increased iron content in this cereal and its increased absorption by the body.

Barley

Energy value:

The product cleanses the digestive system. The absorption of trace elements and minerals improves. Barley is high in calories, but is easily processed by the intestines.

Consumption is shown at:

The product prevents allergies and gives elasticity to the skin.

Pea

Energy value:

A nourishing product promotes weight loss, muscle growth and replenishment of energy losses during intense physical activity.

Porridge is useful for:

Most of all, peas are useful for weight loss purposes due to increased intestinal activity and the ability to increase gas formation. This factor greatly contributes to the removal of toxins from the body.

Corn

Energy value:

The product contains vitamins (A, E, group B), which improve skin color and stimulate higher nervous activity. Fiber provides energy and removes waste from the digestive system. Regular consumption tightens blood vessels and lowers cholesterol levels. A person receives the daily norm of microelements (potassium, magnesium, iron).

Separately, it should be noted that there is a common opinion about the benefits of corn for diabetes. This fact is a dangerous misconception and leads to more harm than good. When including this product in your diet, you should consult your leading endocrinologist about the frequency and quantity of its use.

Rice

Energy value:

Useful material:

When consumed, cereal collects all toxins and undigested food debris and removes it from the gastrointestinal tract. There is muscle growth, bone strengthening and energy saturation.

The product helps with:

Manna

Energy value:

The nutritious porridge is recommended for restoring vitality after operations and serious injuries. The product is easily digested by the body, does not burden the gastrointestinal tract, and removes fat and mucus.

Contains:

Pearl barley

Energy value:

Useful material:

Cereals speed up metabolism and cleanse digestion of toxins and waste. The nutritional value of the product saturates for a long time. The level of “bad” cholesterol decreases, which prevents clogging of blood vessels with cholesterol plaques. This quality of cereal reduces the risk of strokes.

Linen

Energy value:

Useful elements:

Heart function improves, immunity is strengthened and the functionality of the endocrine system increases. Porridge has an enveloping effect, which is useful for disorders in the gastrointestinal tract. Used as a natural laxative to cleanse the stomach and intestines. The product helps treat inflammation in the intestines.

The product is useful for girls and women due to its effect on mitigating the symptoms of menopause, PMS and reducing the pain of menstruation. The risk of developing cancer of the female genital organs is reduced. During pregnancy, consumption promotes healthy growth of the baby and improves milk production.

Millet porridge

The lowest calorie porridge for breakfast is, of course, millet. Its properties are very similar to wheat, but there are still some differences. According to people, thanks to a diet with such cereals, you can lose up to 5-6 kilograms per week.

When choosing cereals, it is recommended to pay attention to brightly colored grains, since they contain more useful elements. It is necessary to cook the porridge in water, maintaining a ratio of 1:3. You need to eat it all day, not in too large portions. The most optimal option is 5-6 meals. If desired, you can season the dish with linseed oil or mix with dried apricots and sesame seeds.

The healthiest porridges. What cereals are best to eat?

Let's try to find out which cereals are healthy?

Refined and unrefined grains are used to prepare porridges. But since all the useful substances are in the shell, the cereal freed from it loses all the necessary substances. If the cereal is also highly crushed, then it can only supply unnecessary calories to the body. The most purified and ground grain is semolina.

Nutritionists say that porridge with milk is better absorbed than porridge cooked with water. But you need to take skim milk so as not to add extra calories.

To make porridge healthier, sugar is replaced with honey, fruits and berries.

The most delicious breakfast

The healthiest porridge is prepared from whole unrefined cereals with skim milk, without sugar and butter, with the addition of fruits and berries.

It is better to prepare porridge in the morning from semolina or oatmeal. They do not overload the digestive system, saturate the body with useful substances for a long time and provide energy. In addition, they are not only healthy, but also tasty.

It is better not to use quick cereals. They cook faster and are easier to digest, but they contain almost no useful substances, since the grain for them is cleaned, flattened and steamed. In addition, processing makes the cereal tasteless. Manufacturers are trying to improve its taste and appearance with the help of dyes, flavors, thickeners, milk powder and sugar, which significantly increases its calorie content (2-3 times).

It is believed that the healthiest porridges are prepared from oatmeal, buckwheat and rice.

Wheat diet

Most often, wheat is found on the table in the form of pasta, although in fact it brings more benefits in the form of cereals. Wheat has a particularly effective effect on the immune system, strengthening it, and also helps to lose extra pounds without feeling hungry during the day.

The wheat diet is best followed for a week. The cereal is cooked in water; adding salt, oil and spices is prohibited. To diversify the taste, you can complement the dish with steamed vegetables or fresh fruits.

During such a diet, professionals strongly recommend completely eliminating bananas, grapes and potatoes in any form from the diet, since these foods contain a lot of calories. It is best to drink green tea, which improves the functioning of the intestines and stomach and stimulates appetite, as well as low-fat fermented milk products and milk (homemade is recommended).

About supplements

When selecting cereals for your breakfast, be sure to take into account the additives that will improve their taste. They can significantly change the indicator you need. Judge for yourself (approximate values):

• ½ tsp. cinnamon = 10 kcal;
• 1 tsp. honey = 25 kcal;
• 1 tsp. granulated sugar = 32 kcal;
• 1 tsp. raisins = 13.5 kcal;
• 1 tsp. olive oil = 89.8 kcal;
• 1 tbsp. l. chopped walnuts = 47 kcal;
• 1 tbsp. l. strawberries = 8 kcal, raspberries = 9 kcal, cranberries = 6 kcal;
• 1 tbsp. l. strawberry jam = 57 kcal, raspberry jam = 54 kcal, cherry jam = 51 kcal;
• 10 g butter = 74.8 kcal;
• 20 g of cheese = 52 kcal;
• 50 g bananas = 49 kcal, apples and cherries = 26 kcal, pears = 23 kcal;
• 50 g low-fat cottage cheese = 42 kcal;
• 100 ml of milk: 1% = 40 kcal, 2% = 45 kcal, 2.5% = 52 kcal, 3% = 58 kcal.

It’s not hard to guess that even the lowest-calorie porridge will cease to be so if you cook it in full-fat milk and add sugar, butter, nuts and fruits. For weight loss, this risks going beyond the daily caloric intake and weight gain rather than weight loss. The most dietary one will be the one cooked in water and without any additives. Yes, eating it will not be entirely pleasant, but the benefits for the body and figure will be beyond any doubt.

As for salt, it does not affect the calorie content of dishes in any way. However, it should not be abused. Its daily intake is significantly limited in the proper nutrition system, in treatment tables, and in weight loss diets. The reason is that it retains water in the tissues, disrupts the water-salt balance, and negatively affects kidney function.

Losing weight with pearl barley

Pearl barley really works wonders for those people who often turn to diets. Its benefits are undeniable; it is famous for its fairly high fiber content, as well as its ability to saturate the human body for a long time. Barley has a large amount of antioxidants, which have great benefits for skin and hair growth. And properly prepared cereals do a good job of cleaning the intestines from feces.

You can lose those hated pounds with pearl barley in literally a week. It must be prepared without adding any oils or spices. The only allowed addition is lemon juice. You can sprinkle it on a dish, thereby giving it an even more attractive aroma and taste.

Reviews

Natalia, 32 years old Since childhood, I was taught to eat oatmeal in the morning. I used to cook it with milk, but then I switched to proper nutrition and started cooking it with water. For taste I add fruits, very often apples, and a little less often bananas. When I need to lose a little weight, I always use an oatmeal diet. Within a week, minus 4.3 kg.

Elena, 25 years old The most effective option is a buckwheat diet, especially when you need to quickly lose a couple of kilograms. I steam the cereal in the evening, and the next day I eat it, dividing it into several meals. Sometimes I add kefir and a couple of apples. In 2 weeks you can lose up to 6 kg. It’s just not worth repeating such a mono-diet often because of the monotony of the diet.

Source

Corn diet

Corn grits will help you get rid of excess weight quickly and most effectively. It should be boiled in regular water in a ratio of 1:4. The finished porridge must be divided into approximately 6 doses, the time intervals between which should be the same.

Corn takes quite a long time to cook, but you can reduce this time by pre-steaming the grain a couple of hours before cooking. As people note, in literally three days you can lose about 4-5 kilograms.

Leaders

On the water

The lowest calorie porridge on water is barley (76 kcal).

What is it prepared from: from barley groats (cells), and this, in turn, is made from crushed barley.

Compound:

• calcium, potassium, phosphorus, iron, iodine, bromine, manganese, zinc, sulfur, molybdenum;
• niacin, ergocalciferol, tocopherol, thiamine, folic acid;
• complex carbohydrates, plenty of protein and fiber.

Benefit:

• cleanses the intestines;
• improves digestion;
• promotes weight loss;
• has a diuretic effect;
• indicated for diabetes and gastritis;
• supplies energy for the whole day;
• guarantees long-lasting and lasting saturation.

Proportions and cooking time:

• for crumbly porridge: for 1 cup of egg - 2 cups of water, cook for 15 minutes;
• for thick and viscous: 1 to 4, cook for 25 minutes;
• for semi-viscous (used in medical nutrition): 1 to 3, cook for half an hour.

It is better to pre-soak the cell in cold water for a couple of hours.

With milk

The lowest calorie porridge with milk is rice (97 kcal).

What is it made from: white or brown rice.

Compound:

• almost all B vitamins, especially a lot of thiamine, riboflavin and niacin, as well as tocopherol and phylloquinone;
• sodium, potassium;
• complex carbohydrates, protein, fiber.

Benefit:

• has an enveloping therapeutic effect on the stomach, indicated for any problems with the gastrointestinal tract;
• promotes weight loss;
• relieves swelling;
• improves blood composition;
• has a calming effect on the nervous system;
• normalizes blood pressure.

Proportions:

• as in kindergarten: for 1 glass of rice - 1 glass of water and 1 liter of milk;
• liquid: for ¾ cup of rice - 1 cup of water and 2 cups of milk;
• thick: for 1 cup of rice - 2 cups of milk.

Do not forget that you have a low-calorie dish, which means that milk should have no more than 1.5% fat content. Cooking time: 30 minutes. Pre-soaking the rice is not required. But it is necessary to rinse it in running cold water.

Groats

The lowest calorie cereal of all is whole grain oats (250 kcal).

Compound:

• retinol equivalent, riboflavin, thiamine, ascorbic, pantothenic and folic acids, niacin, tocopherol, choline, pyridoxine, biotin;
• potassium, calcium, phosphorus, magnesium, sodium, iron, selenium, fluorine, silicon, iodine, zinc, copper, sulfur, chromium, manganese;
• amino acids;
• fiber, complex carbohydrates, protein.

Benefit:

• improves digestion;
• cleanses the intestines;
• prevents the breakdown of muscle fibers;
• speeds up metabolism;
• reduces cholesterol;
• promotes long-term saturation;
• improves brain activity;
• suppresses cravings for sweets.

Proportions: per 100 g of whole grain oatmeal - 500 ml of water. Cook for 30-40 minutes.

Rice diet

Any rice cereal contains complex carbohydrates that saturate the body for a long time. A good advantage of rice is the fact that it does not have to be cooked at all. After all, such cereals can simply be poured with boiling water and left overnight. This method of cooking reduces the number of calories.

In order to get rid of the hated kilograms, it is recommended to eat only brown or brown rice, and if necessary, simply reduce the number of calories consumed per day, you can also take white.

Barley

What are the benefits of barley groats? A distinctive feature of barley is its high amount of fiber, so this cereal is often recommended for people with impaired gastrointestinal tract function. It helps slow down the rise in blood sugar and is beneficial for obesity. Barley helps cleanse the body of impurities, and in return it is ready to offer many useful elements - phosphorus, which it is especially rich in, silicon, copper, iron, selenium and much more.

Calories: 324 Protein: 10 Fat: 1.3 Carbohydrates: 71.7

Here are a few more dietary cereals that are not so easy to find on store shelves, but which are so beneficial for our body.