Light, low-calorie breakfasts. Breakfast porridge recipes

Date: 23.04.2019

The Minus 60 system by Ekaterina Mirimanova allows you to eat almost everything, but strictly regulates the time for breakfast, lunch, dinner. This can hardly be called a diet - after all, the menu contains completely non-dietary products, although the method of cooking matters. So, what awaits those who choose to lose weight with the "Minus 60" system?

What to eat for breakfast

Ideally, there should be one breakfast. But this does not mean that it can last from 8.00 to 11.59. Second breakfast is acceptable if:

the first breakfast is early;
in the morning food "does not fit";
the break between breakfast and lunch is too long and you can't hold out.

Remember, if you eat twice in the morning, then there should not be two full breakfasts! You should have an appetite for dinner!

If breakfast "does not fit" in the morning, eat at least something - you can have a crouton with cheese, for example, and then have a full breakfast. But remember, you must be hungry for dinner!

If you work the night shift or "walk until the morning", it is better to have breakfast when you return home, then go to bed and, when you wake up, continue to follow the system.

I remind you once again that for breakfast you can eat absolutely everything, not counting calories and not thinking how harmful it is. this product... But this does not mean that you always have to eat a hearty breakfast.

If you already follow the system one hundred percent, there should be no problems with a hearty breakfast. As a rule, it is hard for those people who have a hearty dinner. If you didn't eat very satisfyingly the last time at 6 pm, you will most likely wake up hungry in the morning.

What can you eat for lunch

So what can you eat for lunch? Any raw, boiled, stewed or baked vegetables, including potatoes (but never fried in butter or vegetable oil), meat (including boiled sausages and sausages), fish, poultry, cooked in the same way. Bread during the day can only be eaten with rye, and it is better to replace it with dietary croutons (in the crisp lists, no other croutons can be used). As a dessert - fruits that belong to the group "allowed after 12". It is not necessary to wash it all down with water or coffee / tea, a glass of freshly squeezed juice is quite welcome.

Cheese up to 50 g per meal is not prohibited throughout the day. Kefir without additives refers to products "under 6", but it is better to use it as a supplement to the main meal, and not in between. For dessert, you can also eat normal fat yogurt without additives.

I draw your attention to the fact that you should not eat canned foods like peas, eggplant caviar and the like, since you absolutely do not need an extra amount of salt, preservatives and sugar.

Mayonnaise and sour cream in large quantities for lunch are undesirable. What then to fill the salad with? Try seasoned lemon juice or vinegar. It is also allowed not a large number of vegetable oil (it doesn't matter, olive, sunflower or some other). Various sauces like ketchup, mustard and horseradish are not forbidden, but in small quantities, because they contain sugar.

You need to have lunch during the day at standard times, depending on your needs, from about 12 to 15. For lunch, you can afford both the first and second, and salad - at one meal. But all of them must be comparable with each other according to the product lists. For example, if the soup contains potatoes, pasta, legumes, couscous, corn, sweet potatoes, Jerusalem artichoke, it must be boiled in water. The option that you catch the "forbidden foods" does not work. If the soup does not contain potatoes, pasta, legumes, couscous, corn, sweet potatoes, Jerusalem artichoke, then you can cook it on anything.

Personally, I am not a supporter of the daily use of soup, as it saturates well, but not for long. If you absolutely cannot do without it, I advise, firstly, to reduce the regularity of its inclusion in the menu to 3-4 times a week, and secondly, to give preference to soups made not in meat broth.

Since potatoes and pasta cannot be mixed with meat, fish, chicken and seafood, the choice of products must be taken very carefully.

How can you tell if you can mix dishes for lunch or dinner?

Lunch example: vinaigrette, buckwheat and fried turkey steak - is it possible?

Step 1. We put everything into ingredients: beets, carrots, pickles, sauerkraut, potatoes, green pea, butter, buckwheat, turkey.

Step 2. Cooking methods: boiling buckwheat, vegetables, roasting turkey.

Step 3. Check the products to see if they are all allowed. You can choose any vegetables. Oil can be 1 tsp. Buckwheat is allowed. Turkey allowed.

Step 4. Checking the cooking methods. You can cook, fry - no. Well, okay, so we'll cook the turkey.

Step 5. We check the combination of products. We remember one simple thing: the ban on the combination of potatoes, pasta, legumes, bread with meat and fish group. We have both potatoes and legumes.

Conclusion: This type of lunch is unacceptable. Let's make adjustments: we boil the turkey, stew, but not fry! Remove the potatoes, peas from the vinaigrette (or put it in a little). Or remove the turkey.

It may seem complicated at first, but once you try it, everything will turn out to be nowhere easier.

Frequently asked questions about products

At lunchtime, you can eat rolls and sushi (except fried ones) without getting carried away with them, since they include white rice, which is not recommended for use by the system; jellied meat (removing fat); kebab (marinated in a small amount of vinegar, and even better in kefir or pomegranate juice); canned fish only in its own juice.

All permitted cereals cannot be cooked in milk, because sweet or savory cereals cooked in milk can contribute to weight gain. If you have normal digestion, allow yourself this breakfast. If you don’t take their word for it, consult a nutritionist or check for yourself, only then, mind you, do not ask the questions “Why am I not losing weight?”. You can boil the cereals in water, then add milk.

The optimal percentage of fat content of dairy products is 5-6%. But if, for example, stuff the breast with 9% cottage cheese, then this is also not scary, since its amount is small.

Last meal is dinner

You should try to postpone the last meal until "6 pm". I am writing this figure in quotation marks for a reason. Because if you go to bed, say, at 3 am, you can have dinner for the last time after 6, but no later than 8 pm, even then. The earlier the last meal, the more effective.

But there is no need to bring it to the point of absurdity, eat at least something at least at 5 pm, then you will not have an acute feeling of hunger before going to bed and there will be no difficulties with falling asleep and health problems.

You only need to choose one dinner option from the list for one day. You do not need to eat all the foods listed in this option, you can choose several or even only one. During the week, dinner options can be alternated, that is, it is absolutely not necessary to constantly eat only meat or only vegetables.

When you, already tightly logged into the system, skip dinner, you will have to forget about it. Difficult? Put reminders on your phone, an alarm clock, and plan your day in advance: where and how you will eat. As you get used to it, your stomach will methodically remind you that it's time to eat!

For dinner, as well as for lunch, any method of processing is allowed, except for frying in oil or fat. That is: grilling, boiling, steaming, stewing. You cannot eat salted, pickled, smoked, pickled, lightly salted for dinner. At lunchtime, you can, but in small quantities.

Ekaterina Mirimanova

Discussion

I still began to lose weight according to the Japanese diet. Of course, I found a lot of pluses and one terrible minus for myself, it's mild nausea in the morning. True, I sat on this diet for only three days, today is the third. On the scales, minus 1.5 kg ... For me, this is a significant figure for such a time.

In principle, I don't see anything wrong with this diet. At least not as hungry as some are. So you can lose weight and not stay hungry!

I’ll try this diet.

Comment on the article "Weight loss with a diet minus 60: what you can eat for breakfast, lunch, dinner"

Losing weight and dieting. How to lose weight, lose weight after childbirth, choose a suitable diet and communicate with those who are losing weight. What to eat to lose weight: the ability to saturate calories. A diet for low blood sugar and aggressive calories.

I looked in my application how much I eat. I am severely malnourished on protein! Weekends are still back and forth, and weekdays are completely seams. On weekends, somewhere a little less than 90 g of protein per day comes out. On weekdays - 30-40 g. And you need, like, 218. But fat seems to be more than normal. Coals are normal. Or maybe that's right, maybe I don't need so much protein.
Although, all these programs and calorie content are somehow not so calculated for me. They write from 1500 to 2200 kcal. And I have a little more than 1300, and then the weight goes very slowly.

Where to begin?. Need some advice. Losing weight and dieting. How to lose weight, lose weight after childbirth, choose a suitable diet and communicate with those who are losing weight.

Discussion

In terms of motivation, watching 3 seasons of Weighted People helped me. I looked to scare myself (I gained 15 kg in 4 years). And at the same time, I was imbued with a competitive spirit - since people with much greater weight were able to lose weight, then I will succeed). For 4.5 months she lost 7.5 kg. The first 4 kg. left quickly, after 3 weeks of calculating KBZHU. Now I don't think so, although I should. Weight is stable, I relaxed slightly with food) Stable, probably due to fitness (2 times a week, for 2-3 hours). By the way, counting KBZHU is good because you quickly understand which products you can't eat at all. When you see how much% it will take in the 1300 Kcal allocated to you, then you quickly stop wanting it)

Need some advice. Losing weight and dieting. How to lose weight, lose weight after childbirth, choose a suitable diet and People who watched Brin? So I want to listen to you, who and what thinks about his thoughts about: --- it doesn't matter when and what to eat before or after training ...

Discussion

It's simple, there is such a thing as the quality of the body. If you do not follow the foods that you eat, for example. Instead of eating healthy foods during the day for breakfast, lunch and dinner, and consuming cake, french fries with big maca and go for a run or to the gym, then of course you will not get fat, and maybe you will lose weight, but at the same time you will not look beautiful you will, everything will be flabby and sagging, but thin. And if you want to have beautiful body, then no big macs and sweets.

Man is trying to convey the second law of thermodynamics. 1. Foods can be as useful as you want, but if their calorie content is higher than what you spent, you get fat. 2. If you eat only chocolate, but its calorie content is less than your expenditure, you lose weight. Here, the usefulness of food for the body is not considered and how long you last on chocolate too.

Conference "Weight Loss and Diet" "Weight Loss and Diet". Section: Losing weight after childbirth (I look here for half a confusion from zero to a year) What do you eat to lose weight This is what is what to take on? Calories to count? The child is still tormented by the stomach, so I eat vegetables at a minimum ...

Discussion

Personally, I eat what I usually eat, only without fat, so Dukan's diet bequeathed)) In general, you eat normally, in a normal mode, but according to his recipes, it’s delicious and you don’t starve.

IMHO needs two points for success. firstly, correctly adjust the brains :-) and secondly, choose a diet suitable for yourself, or a way of eating. just feel that it is suitable. then there will be a result.

Losing weight and dieting. How to lose weight, lose weight after childbirth, choose a suitable diet and communicate with those who are losing weight. When I last started to lose weight, I had a goal to get into an autumn jacket, just to get into it, which, in fact, I have ...

Discussion

Every time I think about goals, I come to the conclusion that there is no need to lose weight. :))
Therefore, I prefer not to set any specific goals and generally consider this process as a kind of "hobby" ...

I’m probably a bit more familiar with my hochuha, but I still want to lose weight so that, firstly, to be beautiful, and secondly, healthy, but on Sunday I ran through the shops all day in heels and thought if I was 10 kg less, how would it be easier for me ?! And in general, I want to change the attitude to food in my head and eat in order to live! and not live to eat !!

Discussion

My husband was forced to leave, it doesn't matter why it happened, we work together, we live together, for 1, 5 years, 24 hours a day together, left, I’m going crazy, I don’t know what to do without him. How to live, completely lost, at work everyone asks where he is, tortured to answer. We talk on the phone 6 times a day, he almost cries, I roar out loud, but there is no way out, only time. How to get out - work seven days a week does not help, I sit down in the minibus and cry, because we always went from work together. And to work too. Crazy on top of each other. Not much weight loss, but much in volume.

09/20/2013 16:02:38, Anyutayka

If, after stress, you start "threshing" everything gets into unlimited quantities then quickly. If you eat rationally, then slowly.

My weight in normal condition- 48-50 kg. After giving birth, I recovered to 56. Then, as a result of protracted troubles, in 8 months I threw off more than 10 kg (and the main 7 kg - in a week and a half, when I practically did not eat anything, only drank water). And in this weight - 46-48 kg I stayed for another year and a half, because ate little and still "got out" of the stress. Then, when, from family happiness, she began to eat everything in a row, she brought the remaining 2-3 kg to her 50 ...

Medical procedures. Losing weight and dieting. How to lose weight, lose weight after childbirth, choose a suitable diet and communicate with those who are losing weight. For 2 years I wanted to do such an analysis, there was no way. Now I am in Moscow, I found out where such an analysis can be done.

Discussion

Personally, it seems to me that all this is nonsense - I have never seen what was written in these analyzes - you can have bread :))) and I don’t know nizya ... cabbage or something. they love to remove everything from which they get fat - fats - those mayonnaise and siski all sorts. carbohydrates are harmful .. those are the same current diet for money

My friend did such an analysis. Received a list of prohibited, permitted and neutral products. Honestly followed the recommendations for 3 months, lost about 10 kg. The permitted products included seafood, boiled meat, boiled vegetables ... The prohibited baked goods, pasta, fatty pork, canned food, sugar, etc. Recommendations: eat 5 times a day in small portions, do not eat 4 hours before bedtime, more liquid, green tea. 2 years ago it cost $ 300, every 3 months it is necessary to repeat the procedure, paying the same money ... A few months later, she returned to her usual diet and with it the lost kilograms returned ...

You will laugh, but I am knitting! even at work lies knitting, only smoke everything, I knit! and every empty minute that I used to fill with a cigarette or chew - I knit! I will only decide what to chew on the thread, I promise myself, having tied -3 rows, go to the kitchen .. but I get carried away and forget! and in the period of overwhelming hunger, tea will save me! I brew myself a large mug of green tea with sausel and drink it hot! the smell of sausel and a hot drink will save me from gluttony!

Diet breakfast is a nutritious, moderately nutritious and balanced breakfast. In short, the perfect start to the day for those who want to lose weight or just feel great. But remembering about the diet, you shouldn't imagine something tasteless and sad like lean crackers or unleavened oatmeal on the water.

Believe me, the variety of dishes for a diet breakfast is so great that it will more than surpass the options for your everyday morning meals. In a word, the appetite during such a breakfast will arise by itself. You just need to be smart about composing your morning diet, taking into account the size of your portion and the recommended foods.

Each new morning is another chance to change your life and yourself for the better. This is why it is extremely important to start your day right. We are talking about a healthy dietary breakfast that will provide your body with the necessary energy and vigor, and your mood - with optimism and vitality. In fact, there is no objective reason to refuse a morning meal.

Lack of appetite in the first hours after waking up? It is fixable - it is enough to master a few delicious appetizing recipes. Looking to lose weight by ignoring breakfast? Apparently, you still do not know: on such a "feat" you will not be able to reset extra pounds... And this, by the way, is a fact long proven by nutritionists. On the other hand, those who do not change their habit of having a full breakfast have much fewer problems with fat burning. And with the mood too.

How to eat breakfast to lose weight and feel great

Drink water on an empty stomach

After waking up, take your time to sit down at the table and start your morning meal. Let not only you, but also your body come into working condition. Exercise or walk your dog before breakfast. But there is another proven way to cheer up.

Get in the habit of drinking a glass of warm boiled water with a slice of lemon on an empty stomach. Such a simple, at first glance, drink very effectively activates digestive system... And only 15 - 30 minutes after the liquid, pick up the cutlery and enjoy a diet breakfast.

Count calories

Of course, you are unlikely to be able to lose weight if you forget the great dietary wisdom and continue to not only have a royal breakfast, but also have dinner. In addition, you will save dinner not for the enemy, but for yourself.

Remember, breakfast should be your main meal of the day. According to nutritionists, the morning should account for an average of 40% of the total calories you consume per day. This means you have to get acquainted with a simple calorie counting system.

For convenience, get a special sign (it is on the Internet), where you can peep as needed to find out the calorie content of a particular product and dish. Very soon, you will be able to easily compose your ideal morning diet for yourself.

But first, you need to calculate the optimal for you daily rate calorie intake based on weight, height, physique and age. Stick to this norm, and you can gradually lose those extra pounds and stabilize your weight.

Keep track of the volume and nutritional value of the eaten

No matter how healthy and nutritious breakfast is, the size of the serving should not exceed the limits of your slimness. The norm is 150-200 grams in one morning sitting, depending on various factors: your gender, metabolism, lifestyle, physical activity etc. In the end, it is always better to be undernourished than overeat.

But vitamins and useful properties your breakfast can have as much as you want. Here the rule is: the more, the better.

Show willpower

There are a number of foods that you will have to give up when switching to a healthy diet in the morning. But once you find a healthy and tasty alternative to forbidden foods, it’s easy and joyful for you.

Try and stick to the perfect 3 week diet breakfast menu. This period will be enough to once and for all give up harmful dishes and fall in love with healthy food in the morning.

Make breakfast fast and enjoyable

Preparing a delicious, low-calorie breakfast meal shouldn't be time-consuming. Fortunately, most of the diet breakfast recipes on the internet are easy, quick, and quick to prepare.

Don't force yourself to fiddle with the stove for an hour. Diet meals for breakfast are a minimum of effort, but maximum benefit and pleasure.

Don't eat breakfast late

The ideal time for a diet breakfast is from 7 am to 10 am. It is during these hours that gastric juice is secreted especially intensively. And experts also say that you should have breakfast 30-40 minutes after you wake up.

During this time, all the processes necessary for digestion are activated in your body, and you, feeling natural hunger, will sit down with appetite at the table. This will be a dietary breakfast for effective weight loss.

What foods are excluded by a diet breakfast

If you are aiming to lose weight and transform, you will need to throw out some harmful, albeit loved foods, from your morning diet.

Slimming breakfasts exclude the following foods:

rich pastries and other sweets;
yogurt;
fatty, fried, pickled and smoked foods;
legumes;
dry cereals fast food and shop muesli;
sausages;
onion and garlic;
mayonnaise, ketchup and other sauces;
coffee and flavored tea;
citrus juices and fresh juices;
cold water and drinks;
coffee and soda.

The amount of salt for breakfast should be kept to a minimum, and honey is an excellent substitute for sugar.

What foods are suitable for a diet breakfast

First of all, it should be products of natural origin, rich in carbohydrates, proteins and fiber, large quantity vitamins and minerals, as well as fruit acids. All of these ingredients complement each other perfectly.

So, diet breakfasts can include:

porridge (oatmeal, buckwheat, millet, etc.);
bread (whole grain, coarse, from gray flour);
dairy products, cottage cheese (low in fat);
lean boiled meat;
eggs;
vegetables in any form;
fruit (as an addition).

Diet breakfast recipes

A lot has been written about how to prepare a diet breakfast. The main thing is that you do not need expensive products or any special knowledge. And so that you can personally be convinced of the variety of tastes and options for diet breakfasts, we bring to your attention several branded recipes. They are ideal for dieters too.

Egg diet meals

Egg breakfast is a common thing for many. And to make such a dietary breakfast, you can supplement it with vegetables or cottage cheese. The dish will become doubly useful and original.

Zucchini omelet

Ingredients :

medium-sized zucchini;
feta cheese - 0.5 cups;
eggs - 5-6 pcs.;
vegetable oil;
salt and pepper to taste.

Cooking method:

Wash and cut the courgette into small cubes.
Heat oil in a skillet and fry the zucchini in it.
Beat eggs, top with cheese.
Add spices and salt to taste.
Pour the egg and cheese mixture over the vegetable.
Toast the omelet on both sides until golden brown.

Curd omelet

You can't think of a better meal than a dietary omelet for breakfast. It is easy to prepare and is an excellent source of calcium. Prepare the following ingredients for the omelet:

eggs - 3 pcs.;
cottage cheese - 100 g;
vegetable oil;
salt and spices to taste.

Cooking method:

In a blender, combine eggs, cottage cheese and salt.
Pour this mixture into a preheated skillet.
Fry the omelet until tender, stirring occasionally.

Oatmeal Dishes

Not everyone has an instant appetite for oatmeal for breakfast. Moreover, dietary porridge for breakfast becomes only if you cook it without milk and salt. But it is worth showing imagination and cooking from oatmeal, for example, pancakes or pancakes. It will definitely become a favorite morning treat for both adults and children.

Oat pancakes

small apples - 3 pcs.;
flakes - 5-6 tbsp. l .;
a pinch of cinnamon;
vegetable oil - 1 tsp.

Cooking method:

Pour hot water over the oatmeal.
When the oatmeal is swollen, add the grated apple, honey and cinnamon to it.
Mix all ingredients well.
Heat oil in a skillet and place the pancake mixture on top.
Fry until tender.

Serve these delicious pancakes with sour cream or berry jam. Both adults and children will be delighted.

Oat pancake with filling

egg - 1 pc.;
cottage cheese - 3 tbsp. l .;
oatmeal - 1 tbsp. l .;
some sugar or honey;
salt, spices to taste.

For filling :

hard cheese - 20 gr.;
curd cheese with herbs.

Cooking method:

Mix all components well until smooth.
Fry the pancake on both sides without vegetable oil.
Sprinkle half of the pancake with cheese or spread with cottage cheese.
Fold the pancake in half and simmer for another two minutes.

Cottage cheese dishes

Despite the enormous benefits, in pure form not everyone can eat cottage cheese with great appetite. But on the Internet you will find a lot of dietary dishes made from cottage cheese, which you will definitely like. Here are some of these recipes:

Salad with cottage cheese and chicken

Crumbly cottage cheese - 100 g;
boiled chicken breast - 50 g;
cucumber - 1 pc.;
sweet pepper - half;
greens;
salt to taste.

For refueling:

vegetable oil;
lemon juice;
unsweetened yogurt.

Cooking method:

Cut vegetables and meat into small pieces.
Mix everything with cottage cheese and sprinkle with herbs.
Combine the dressing products in equal proportions.
Season the salad.

Steamed cheesecakes

A steamed dish, well-known to everyone, will become much less high-calorie, but at the same time it will remain just as tasty. And if you add your favorite jam, you get a wonderful curd dessert... So, you will need:

cottage cheese - 200 g;
semolina - 2-3 tbsp. l .;
egg - 1 pc.;
sugar - 1 tbsp. l .;
salt to taste;
vanillin.

Cooking method:

Mix egg, cottage cheese, sugar, salt and vanillin in one cup.
Gradually add semolina and knead the dough.
We form cheese cakes and put in a double boiler.
Cooking for 20 minutes.

Diet sandwiches

Can't you imagine a morning without sandwiches? After all, if you are in a hurry, you cannot think of an easier breakfast to prepare. Then turn them into diet sandwiches. They can look like this:

whole grain bread or crispbread;
lettuce leaf;
a tomato;
lean meat (chicken, beef, rabbit, fish).

Cooking method:

Dry a slice of bread in a toaster or oven.
Put a leaf of lettuce on top, then a piece of boiled meat and a tomato of your choice.
As a basis for such a sandwich, you can take pasty cottage cheese with finely chopped herbs.
You can also boil a couple of eggs to the bread.

A nutritious and delicious breakfast is ready. Bon Appetit!

By combining various low-calorie, but healthy foods, you can come up with own recipes for weight loss and diet breakfast.

Why you should choose a light breakfast

Diet breakfast is a choice of real gourmets, as well as those who wish to have slim figure and takes care of his health. After all, such a breakfast combines benefits, taste and a minimum of calories.

Here are some good reasons why you should get into the habit of eating your breakfast regularly and properly.

The dietary breakfast guarantees:

saturation of the body with essential nutrients;
a charge of vivacity and energy for the whole day;
high performance and stress resistance;
normal work your digestive system;
increased immunity;
improving the condition of the skin and hair;
harmony.

Top 3 healthy breakfasts: video

Most importantly, do not be lazy to diversify the morning menu. Do your best to keep the diet breakfast as tasty as it is healthy. Then every new day you will meet with pleasure and excellent appetite!

Losing weight can be beneficial for the body if dietary cereals are regularly prepared. Due to the wide variety of cereals, the diet will be very varied. Simple recipes dietary cereals for weight loss will help you lose weight quickly and with health benefits. To keep the menu from being too meager, you can add both berries and any fruit that will make the taste of the dishes more interesting.

Why do they lose weight on porridge

Even the most dietary porridge helps to quickly get rid of a couple of extra pounds, and losing weight will be harmless. Adding this dish to your daily diet helps to bring your work back to normal. gastrointestinal tract, increase immunity, the necessary trace elements and vitamins enter the body, all are quickly and gently excreted harmful substances... Cereals are high in fiber and long carbohydrates so you won't feel hungry. If, looking at photos of slender girls, you want to switch to some porridge, you cannot do this.

How to eat porridge correctly

The porridge diet is a hypoallergenic diet that is easily accepted by the digestive system. However, nutritionists do not recommend getting too carried away with experiments, you should not abuse this dish, you need to eat at least three times a day. It is important to know how to cook diet porridge so that it benefits the body. Breakfast is the perfect time to consume such a dish.

If observed this technique, during the day it is recommended to minimize the amount of fatty foods consumed. The dietary version of the dish is made without salt, sour cream, sugar, butter, meat. To make a healthy porridge, add a little dried seaweed, dried fruits, nuts, honey. It is useful to combine cereals with fresh herbs, vegetables, fruits, vegetable oil is allowed.

To excess weight left, and not recruited, the use of cereals should take place in small portions. They are very satisfying, and for several hours you will not be bothered by hunger. Drink a glass of plain water about 30 minutes before a meal, or half an hour after a meal. Nutritionists do not advise to endure hunger, you just need to eat a couple of tablespoons of warm porridge.

The best cooking recipes

You need to cook any kind of porridge in water, but milk with a minimum percentage of fat content can also be used. Only diet sauces are suitable for dressing, but you cannot add a lot of them. Fresh fruit will be a great alternative, which will supply vitamins to the body and improve the taste of the dish. It is allowed to add a little honey, dried fruits and nuts. The most useful dietary cereals are buckwheat and oatmeal. They contain the maximum amount of valuable trace elements and vitamins, and oatmeal will also contain protein.

Barley porridge

Ingredients:

pearl barley- 200 g;
water - 1 l.;
carrots - 1 pc.;
bow - 1 head.

Preparation:

In the evening, you need to soak the pearl barley with 1 liter of water, and in the morning start cooking it. To speed up the process, you can use a multicooker.
To make barley for breakfast, drain the old water and add 3 cups of fresh water.
Barley must be boiled for 30 minutes over low heat.
After half an hour, remove the saucepan from the stove and wrap it in a warm towel or blanket.
You can add some vegetables to this recipe. Peel the onion with carrots, lightly fry in olive oil, mix with the swollen groats.

Pea porridge

Ingredients:

water - 5 tbsp.;
peas - 3 tbsp.

Preparation:

This tasty option meals helps to lose weight quickly. First, the peas are carefully sorted out, filled with a glass of water and left for 2 hours to boil better.
The water is drained. To cook the peas quickly, use the slow cooker, setting the "soup" mode. If cooking in a simple saucepan, simmer the dish on the stove for at least an hour.
It is useful to use both hot and cold versions of this porridge.

Milk rice porridge

Ingredients:

round rice - 1 tbsp.;
skim milk - 3 tbsp.;
dried fruits - 1-2 pinches.

Preparation:

The rice version of the diet is very useful and valuable for the body. This recipe for a dietary dish has a positive effect on the entire body, perfectly cleanses the intestines and normalizes its work.
Rinse the rice and cover with boiling water.
Boil the mass for 6-7 minutes over low heat.
After the specified time has elapsed, drain all the liquid (if necessary, increase the cooking time).
This is not the end of the preparation - separately heat the milk by putting the half-cooked rice into it, and boil for another 15 minutes.
Then place the saucepan with rice in a water bath for 15 minutes.
Add dried fruits before serving.

Semolina

Ingredients:

manna groats - 2 tbsp. l .;
sea salt - 1 pinch;
skim milk - 2 tbsp.

Preparation:

Heat the milk, lightly add salt.
Sprinkle in the semolina. Continuously stirring, cook the dish until fully cooked (about 8-10 minutes).
Add some dried fruit before serving. The minimum amount of calories and a pleasant taste will make semolina an excellent option for breakfast, because it best source energy. But during cooking, it is strictly forbidden to add any fat.

Buckwheat porridge

Ingredients:

buckwheat groats - 1 tbsp.;
water - 3 tbsp.

Preparation:

Food with the addition of buckwheat to the diet is very good for health and shape. First, the groats are carefully sorted out, washed with plenty of running water.
All the liquid is drained, buckwheat is transferred to a thermos.
The groats are poured with boiling water.
During the night, buckwheat is steamed, and in the morning you can eat it. It is important to make a new portion every day.

Pumpkin porridge

Ingredients:

pumpkin - 1 pc.;
water - 2-3 tbsp.;
cereals (oat flakes, millet or rice) - 1-2 tbsp. l.

Preparation:

The pumpkin diet is very healthy and can be varied.
First, the pumpkin is peeled, the seeds are removed, the pulp is cut into cubes.
The pumpkin is stewed in water for about half an hour.
A few tablespoons of cereal are introduced, and the dish is cooked for another 30 minutes on minimal heat.

Barley porridge

Ingredients:

barley groats - 1 tbsp.;
water - 3 tbsp.

Preparation:

To make a diet egg, pour water into a saucepan and boil.
Pour in the barley. Once the water boils again, cook the dish over medium heat for about half an hour.
If a coarse whole grain cereal is to be used, soak it in water and leave it for several hours, and sometimes overnight, before cooking.

Herculean porridge

Ingredients:

water - 3 tbsp.;
hercules - 1 tbsp.

Preparation:

Water is poured into a saucepan and boiled.
Gradually, cereals are introduced in small portions (it is important to constantly stir).
The porridge is boiled on minimum heat for 15 minutes. If left unchecked, the rolled oats can burn.
The Herculean diet option is the most popular, because a microwave can be used for cooking. For this, 2.5 tbsp. water is poured into 1 tbsp. cereals. It cooks for 10 minutes, then 5 minutes with the lid removed and the same with the glass, but slightly shifted so that the steam can escape.

A properly composed dietary breakfast will help the body replenish the supply of all the necessary substances, and preparing meals for morning meals should be made from natural, low-calorie foods. The menu should be useful and enjoyable. Experts advise observing the ratio between carbohydrates, fats and proteins so that the feeling of fullness arises quickly, and hunger does not bother until the next meal.

What is a diet breakfast

The attitude of consumers to the first meal is ambiguous: some believe that it can be done without it, others - that this is the most important part of the daily diet. Specialists also adhere to different positions. A diet breakfast is a meal that takes place in the morning. Moreover, it must contain a maximum nutrients, the use of which contributes to weight loss, heals the body.

What is

The first meal of the day should be balanced, contain substances beneficial to the body. You need to eat light, but nutritious food:

Buckwheat, oatmeal or millet porridge is a source of carbohydrates.
Diet meat, fish, low-fat dairy products - contain a lot of protein.
Fruits and vegetables - a storehouse healthy fiber.
Fats can be represented by natural vegetable oil, which should be added to salads.

With proper nutrition

The question of what to eat for breakfast at proper nutrition, worries most of those who want to lose those extra pounds. Experts recommend giving preference to hearty, but low-calorie foods. Servings of meals should be moderate, not burdening the digestive system. A light breakfast is the basis not only for the fight against excess weight, but also Have a good mood, general positive state during the day.

If you do not adhere to strict dietary principles aimed at a sharp loss of pounds, you should not forget about the first meal. In order to get enough without harming the figure, in the morning it is allowed to eat cereals, boiled eggs, vegetable salads, fruit mixtures, and cottage cheese. The diet should be selected based on the work characteristics, the condition of your stomach and intestines.

What to drink

Any healthy breakfast for weight loss requires adherence to the correct drinking regimen. This aspect is important because it helps regulate metabolism, remove toxins and toxins. Experts do not recommend drinking coffee on an empty stomach. You can drink a caffeinated liquid made from natural raw materials, but only after a meal.

It is important to drink a glass of pure mineral or plain water immediately after getting up. The clear liquid will start digestion. You can start eating in about half an hour. In addition to coffee and water, nutritionists recommend drinking the following beverages:

Green tea is an excellent antioxidant that promotes the elimination of toxins, toxins, and normalizes metabolism.
Freshly squeezed juices - provide essential vitamins. Try to use only organic products... Do not consume on an empty stomach with gastritis against a background of acidity, ulcers.
Weak black tea and coffee without sugar and other additives - drinks will give vigor. Prepare them only from natural raw materials. Do not brew instant coffee or tea bags.
Cocoa is a good antioxidant, antidepressant. Tones and improves mood.

Slimming

There are several principles on how to make the right weight loss breakfast:

Morning meals should be prepared quickly, as a person has little time during this period.
Try to choose meals that are both nourishing and easily perceptible to the intestines and stomach.
Use natural products to prepare food, as it is necessary to provide the body with necessary vitamins, minerals and other useful substances.
The size of the portions plays an important role, they do not need to be made too large or small. Choose the number of products based on your own weight and complexity physical activity per day.
Make a diet of foods that you like and do not cause negative emotions.

Fast

According to experts, fast and healthy breakfast should include carbohydrates. These substances provide the flow of energy into the body, which will help keep fit throughout the day. It is important that the first meal contains fiber. It cleanses and makes the digestive system work properly. Low-calorie, high-protein foods will help you fill up quickly. The use of sprouted wheat and other seeds, nuts, berries, vegetables and fruits, and herbs contributes to the receipt of the necessary supply of vitamins and minerals.

A quick and healthy breakfast for losing weight may include the following dishes:

Vegetable salad, which should be seasoned with high-quality, natural vegetable oil.
Porridge made from cereals (for example, oatmeal), to which it is useful to add nuts, honey, pieces of berries and fruits.
Bread made with natural sourdough and rye flour, which can be supplemented with slices of low-fat cheese, herbs, vegetables.
Fruit salad, which can be seasoned with honey, lemon juice, light classic yoghurt. Nuts or seeds are useful supplements.
Sprouted seeds can be mixed into a vegetable or fruit smoothie.

From fruit

A delicious and healthy breakfast of fruits will help improve your mood, get essential vitamins, minerals and dietary fiber. Try some simple options:

Apples with nuts and dried fruits. You will need several fruits that need to be peeled and grated. Mix the resulting fruit mass with a small amount of any berries, chopped nuts and dried fruits. You can season this light breakfast salad with liquid honey. It will help tie the ingredients together and add sweetness.
Fruit diet smoothie. Place kiwi, banana, strawberry and orange slices in a blender. Pour liquid (freshly squeezed juice, water, coconut milk) into the bowl. Use nuts, flax or chia seeds, and ginger as additives. Turn on the machine, stir the ingredients until the mass becomes homogeneous. Drink the resulting vitamin drink for breakfast.

In the oven

One of the most common methods of preparing diet food is baking. This cooking method will help you prepare low-calorie meals that will not harm your figure and digestion. To benefit your body, try oven cooking. You can eat a casserole of cottage cheese or vegetables, a piece of lean fish or meat. Eggs can be a suitable product, which will make a light, airy omelet.

Recipes

Nutritionists advise you to choose delicious recipes for a healthy breakfast. You should like the food, because the morning meal sets the mood for the whole day. In doing so, try to choose nutritious dietary foods so that they give strength and energy. Avoid foods that are too high in fat for breakfast. Eat porridge without oil, choose meat from dietary varieties. Fruit salads are best seasoned with honey or lemon juice. A small amount of vegetable oil is allowed to be added to vegetables.

Porridge

Cereals cooked in milk or water contain complex carbohydrates that benefit the body while producing energy. These dishes are perfect for a morning meal. They will quickly satisfy the appetite and give strength for the day at work. Experts identify the following dietary healthy cereals for breakfast for weight loss:

Oatmeal is rich in fiber, which dissolves in the intestines and transforms into a porous mass. Oat flakes help naturally get rid of toxins, slags and other substances that pollute the human body. The mucus contained in the porridge has an enveloping effect on the stomach, preventing damage to its walls. The decrease in body volume occurs due to the absorption of unhealthy fats by the dietary cereal. You need to cook the oatmeal no more than 15 minutes. To make the porridge tastier, add honey, berries or fruits to it.
Rice - this porridge for weight loss is recommended to be made from unrefined cereal. It is much more useful than its white counterpart. The dietary dish contains a lot of fiber and amino acids, helps fight stress, stabilizes the nervous system. The basis for porridge can be milk and water. To sweeten the product, you can add dried fruits or berries to the rice grains.
Millet - porridge is a real boon for those who want to lose weight. Cereal contains a lot of protein, promotes quick satiety, while it is low in calories. The composition is rich in a large amount of minerals and trace elements. You can cook it for breakfast with pumpkin, dried fruits, carrots or nuts.
Buckwheat - groats have the ability to remove from human body heavy metals, which accelerate the aging process. The composition of the dietary porridge is represented by various vitamins and minerals. Those who want to lose weight will appreciate the low calorie content - the dish is used as a product for mono diets. Buckwheat porridge does not have enveloping properties, so it is better to cook it for breakfast in milk. If there are no stomach problems, it is allowed to take water as a basis. You can diversify the taste with spicy herbs, vegetables and dried fruits.

Slimming

Protein can be a suitable ingredient in your morning meal. The recipes are low in calories and nutritional value. The substance slowly breaks down, leaving a feeling of fullness for a long time. Diet meat, cottage cheese and boiled eggs - suitable products for a protein breakfast. Try the following dishes in the morning:

Omelet of 3 eggs, beaten with milk. Mix with a mixer. Fry the resulting mass in a pan until tender. A dietary dish will turn out if you bake an omelet.
Boiled eggs soft-boiled.
Diet curd with the addition of dried fruits or sour cream. It's easy to cook: take milk product(150 g), toss with one of the ingredients. A little low-fat sour cream, chopped dried apricots, raisins, a small amount of jam or honey are suitable as a dressing.
A sandwich made from whole grain bread, fresh vegetables, boiled chicken breast.

Curd

Many women who dream of losing weight are thinking about whether cottage cheese is suitable for breakfast for weight loss? On store shelves, this product can be found with different concentrations of fats. To make a cottage cheese breakfast a dietary one, choose a product with a low percentage for this indicator. The product will not only help you get satiated quickly due to its high protein content, but also benefit the body. It contains B vitamins, calcium, selenium and essential amino acids.

You can eat cottage cheese for breakfast in its pure form, or by adding ingredients that do not contain many calories to it. Pieces of fruits, berries, vegetables, dried fruits can be a good dressing. On its basis, it is recommended to prepare vitamin smoothies for breakfast. After making a curd paste with herbs or vegetables, you can spread the mixture over a slice of whole grain bread. It is important to ensure that the product is natural, otherwise your breakfast will not turn out to be dietary.

Satisfying

According to nutritionists, the morning meal is the main one, because thanks to it we get the necessary substances, a boost of vivacity for the day. A hearty, healthy breakfast can provide the following benefits:

hunger will be satisfied quickly, and the feeling of satiety will remain for a long time, will help to avoid further overeating;
a person will receive the necessary energy supply for physical and mental work;
the activity of the digestive tract and metabolism are normalized;
the daily diet is properly regulated;
the digestion process starts.

A hearty breakfast with proper nutrition for weight loss should contain all the important substances, which can be obtained from the following foods:

Fiber is needed to increase intestinal activity. It is found in fresh cucumbers, celery, apples, citrus fruits, zucchini, herbs.
Proteins and fats can be obtained from boiled or baked eggs, sea fish, diet meats, cottage cheese, sour cream and kefir. The listed products are capable of maintaining a person's activity for the whole day.
Carbohydrates are: millet, buckwheat, oatmeal, lean cookies, fruits, dark chocolate, whole grain bread.

Among the foods suitable for a morning meal, eggs can be prepared quickly and deliciously. Make a flavorful, fluffy and light dietary omelet that contains a supply of protein. The dish turns out to be satisfying, but will not harm your figure. The vegetables included in the composition can be cut not only into cubes, but also into circles. Pepper will look especially impressive.

Ingredients:

onion - 1 pc .;
bulgarian pepper - 1 pc.;
salt to taste;
chicken eggs - 6 pcs.;
tomatoes - 2 pcs.;
milk - 580 ml;
cauliflower - 3 branches.

Cooking method:

Boil cauliflower... Cut the rest of the vegetables into small cubes.
Mix eggs with milk, salt to taste.
Take a mold, pour in a little olive oil... Place vegetables in a container, fill them with an egg mixture.
Bake the diet omelet in an oven preheated to 200 degrees for about 20 minutes.

With myself

Scientists say that when eating in the morning, you need to do it slowly, trying to focus on food. However, if you are running late, takeaway breakfast will come to the rescue. The most convenient dish that can be taken to work is diet sandwiches. Many people mistakenly believe that such food is harmful to health and shape. You can make a sandwich not only from sausage and a thick layer of butter, but also from useful products: bread made from wholemeal flour, vegetables, herbs, cottage cheese and some fruits.

Sandwiches

Use healthy breakfast sandwiches to create your morning meal. There are many options for their preparation. Whole grain bread should be the base as it contains a lot of fiber. You can supplement it with vegetables, mozzarella cheese, herbs, cottage cheese. Use classic yogurt or yogurt instead of sauce. Popular recipes for healthy dietary breakfast sandwiches:

Boil chicken breast and cut it into thin slices. Place the bird on a slice of wholemeal flour, top with a leaf of lettuce and a few slices of fresh cucumber. For a juicier meal, sprinkle with unsweetened yogurt.
Wash the tomato and cut it into thin rings. Puree the avocado with a blender and add a little salt. Spread the resulting paste on a slice of bread, top with lettuce and tomato slices.

Video

Indeed, cereals are among the most high-calorie foods in the diet. For example, the calorie content of the same oatmeal is almost equivalent to a portion of dumplings. And in terms of saturation with calories, neither barley, nor rice, nor millet are inferior to it. The lowest calorie porridge -. The number of calories in it does not reach 100. However, it is wrong to use only it for weight loss. It turns out that in relation to cereals, not everything is as simple as with other products.

Why do they lose weight on porridge

It's about the composition of the products. Most cereals contain fiber. These are valuable natural fibers that do not dissolve in our body. Unlike other substances that are absorbed through the intestinal wall, fiber remains unchanged. Leaving the intestines, she takes with her a lot of unnecessary. For example, oatmeal perfectly removes fats - toxins and antibiotic breakdown products. Rice porridge has a powerful sorbent effect, absorbing aggressive allergens.

The more fiber, the greater the "cleaning" effect is carried out by the croup in the intestines. The coarsest fibers work like a toothbrush: they simply clean off the slags that have settled on them from the mucous membranes. Only coarse grains with preserved fruit shells are capable of such "general cleaning". These include Hercules oat flakes, barley groats (crushed and unpeeled barley grains), brown and unpolished rice.

But even if the croup is cleaned and sanded, it still contributes to weight loss. And the matter is again in its composition.

Slow carbohydrates... All cereals contain them. They are distinguished from fast carbohydrates, which are many in baked goods, confectionery products, and sugary drinks, by the rate of absorption by the body. If the fast ones are absorbed in minutes, causing an instant surge in blood glucose levels, which, without having time to be wasted in the form of energy, is transformed into fat, then the long carbohydrates are broken down within a few hours. They are absorbed gradually, providing a long-lasting feeling of fullness. And if you don't feel like eating, then the chances of losing weight are much greater than on a starvation diet.
Beta glucans. These substances in most cereals work in the same way as fiber. Only they act not in the intestines, but in blood vessels... There they dissolve cholesterol plaques, providing a high-quality cleansing of the circulatory system.
Vitamins. Cereals are rich in a whole spectrum of vitamins, but most of all they contain substances of group B. They are involved in the formation nervous system, tissue regeneration, hematopoiesis. Because of this, weight loss porridge can be considered a source of calmness, beauty and youth.
Amino acids. Cereals contain substances that the body needs for normal metabolism. And he, in turn, is the basis of the slimness of the body. Amino acids can be obtained exclusively from food. And porridge on the list of their carriers is the cheapest, available product.

But what is not in cereals is animal fats. It is they that settle in the form of cholesterol plaques on the walls of blood vessels. Products vegetable origin only benefit the body if consumed correctly.

How to eat porridge correctly

For weight loss, it is not enough just to include cereals in the diet. Although for many, this will already be an achievement, it will support the body with valuable elements! Correct dietary cereals differ from the usual ones. They have several features.

Boil in water... It is impossible to use milk for the preparation of cereals, as it is a source of animal fat and increases the calorie content. The exception is skim milk, with which you can cook porridge. The only cereal that cannot be combined with milk is oatmeal. When using milk porridge, the properties of oatmeal to remove fats from the intestines are completely lost.
If the cereal swells in water, do not boil it.... Such cereals include oatmeal, buckwheat, rice. It is enough to pour boiling water over them and leave until they swell. The absence of heat treatment preserves the maximum amount of nutrients in them, and valuable fiber is not destroyed.
Do not add salt, sugar... Salt disrupts the natural water exchange in the body, stimulates edema. Sugar becomes a source of empty calories. Other healthy ingredients will help to make the dish tasty. You can add fresh or frozen berries, a small amount of dried fruits, nuts, fresh fruits to cereals. Such dishes will taste perfect, nutritious and help you lose weight.
Eliminate oil. In dishes cooked in water and supplemented with fresh berries and fruits, butter will be superfluous anyway. In a diet porridge, it reduces the efficiency of fiber.
Eat porridge in the morning and evening, but not before bed.... The duration of the time before bed should be 4 hours so that you can have time to use the carbohydrates received.
Eat cereals regularly... According to nutritionists, it is necessary to eat cereals at least 3 times a week. More is possible. Diets have been developed for weekly and ten-day consumption of cereal dishes.
Drink water. To lose weight and increase the efficiency of the intestinal fiber, you need to saturate the body with water. Drink it often, little by little. Drink more than two liters during the day.

Not all cereals are created equal. One of the "empty" cereals is semolina. It is made from processed wheat, so there is no fiber left in it.

The geographical principle of product selection is also important. The fact is that the ability to break down carbohydrates depends on the characteristics of the enzymes in the body. They are genetically laid down. If your parents and older relatives have never eaten wild rice or corn, these healthy cereals can play a "cruel joke" with you. Your body simply will not be able to digest them, which will cause problems with the digestive tract.

Recipes

We offer you to learn how to cook the right cereals for weight loss from millet, barley, oatmeal, buckwheat and lentils.

Millet porridge . Scald a glass of cereal with boiling water, pour three glasses of cold water. Simmer over low heat for 15 minutes. Season with honey before serving.
Barley porridge . Pour a glass of cereal into boiling water (3 cups), boil for 25 minutes. Serve with fresh fruit.
Oatmeal . Pour 1: 2 boiling water over a glass of coarse flakes. Leave covered for 30 minutes. Add fresh or frozen berries before serving.
Buckwheat porridge . Pour a glass of cereal in the evening with two glasses of cold water. Eat in the morning with honey, nuts.
Lentil porridge. Pour a glass of lentils with five glasses of cold water, boil for 20 minutes. Serve the dish seasoned with vegetable oil.

The advantage of each recipe is ease of preparation and the ability to change the tastes of dishes by adding other healthy ingredients.

Proper nutrition can be delicious. And low-calorie porridge will make it up a healthy base... With them, you can lose weight and improve your body using the most affordable products.