How to eat buckwheat for weight loss: recipes with soy sauce and other low-calorie gravies

Among the variety of modes and methods of weight loss, cereal diets are the most widespread. The buckwheat diet is an inexpensive, simple and effective way to get in shape and remove extra inches at the waist. The obvious advantage of buckwheat is in the high content of useful elements, which helps not only to get rid of unnecessary pounds, but also to improve the body as a whole.

People who consciously made the decision to lose weight on buckwheat are forced to give up fried and fatty foods, smoked meats, oil, high-calorie sauces and seasonings, and salt. But it is difficult to imagine any dish without the addition of salt, since this is the most popular flavor enhancer. For those who do not accept the use of fresh porridge, buckwheat with soy sauce would be ideal for slimming.

The chemical composition and nutritional value of buckwheat

The chemical composition, nutritional and dietary properties of cereals directly depend on the variety, growing and storage conditions, and the method of heat treatment. In terms of usefulness for the body, the unground is considered the most suitable.

On average, 100 g of raw grains contain:

• water - 14 g;
• dietary fiber - 11.3 g;
• ash - 1.7 g;
• starch;
• easily digestible carbohydrates (sucrose, fructose, maltose, lactose);
• essential and non-essential amino acids;
• fatty acid.

Trace elements and vitamins

Buckwheat is a storehouse of essential vitamins. Grains contain beta-carotene (provitamin A), B vitamins (thiamine, riboflavin, niacin, choline, pyridoxine, folates, pantothenic acid), ascorbic and nicotinic acids, vitamins E, K, H.

The mineral composition is no less diverse. Buckwheat has a high concentration of silicon (270% of the daily value in 100 g), manganese (78%), copper (64%), magnesium (50%), molybdenum (49.1%), phosphorus (37.3%) , iron and phosphorus (37%). Less quantities are calcium, potassium, sodium, sulfur, chlorine, iodine, cobalt, selenium, fluorine, chromium, zinc.

Calorie content, BJU and glycemic index of boiled buckwheat

During cooking, buckwheat loses two-thirds of its calorie content - for porridge on water, it is only 101 kcal.

100 g of buckwheat porridge made from kernels without salt and oil contains:

• proteins - 3 g;
• fats - 3.4 g;
• carbohydrates - 14.6 g.

The glycemic index of buckwheat varies between 50-60 units.

Features of using buckwheat for weight loss

The buckwheat diet is based on eating steamed cereals directly or in combination with other foods. The effectiveness of weight loss is achieved due to the reduced calorie content of the menu, the absence of fast carbohydrates in the diet. The organism put in such conditions is forced to draw its reserves from adipose tissues to replenish the energy it needs.

With the correct organization of the dietary regime, the body will receive substances important for vital activity with buckwheat.

For reference. The benefits of buckwheat for weight loss consists in the presence of plant fiber in the composition, which provides fast and long-term saturation, removes excess fluid from the body, cleanses the intestines from toxins and toxins, normalizes metabolism, stool.

Buckwheat goes on sale in four production forms. These are unground groats (whole grains, peeled from the surface shell), chaff (peeled and coarsely ground grains), Smolensk groats (refined finely crushed grains) and buckwheat flour.

Taking into account the beneficial properties, the best product for the buckwheat diet is unground cereal. It favorably differs from other varieties by the high content of primary valuable elements in grains: proteins, amino acids, vitamins, and mineral salts.

In order to preserve the greatest amount of nutrients and valuable substances, cereals should not be boiled, but steamed with boiling water.

How to cook buckwheat for dietary meals:

1. Sort a glass of buckwheat and rinse thoroughly until clear water.
2. Pour cereals into a container with a tight-fitting lid. You can use a thermos.
3. Pour 2-3 cups of boiling water over the grains. The amount of water can be adjusted according to the desired consistency. A more crumbly porridge is obtained by adding less boiling water.
4. Close the saucepan with a lid, wrap it in a warm towel, leave to rise overnight.

Ready steamed buckwheat porridge must be consumed over the next day in accordance with the chosen diet. There are many dietary regimens with buckwheat, which allows you to choose the optimal one both in terms of diet and duration:

1. Buckwheat mono-diet for 3 days... Based on 5-6 times the use of steamed buckwheat in unlimited quantities. In the intervals between meals, 30 minutes before or after meals, you need to drink clean water in the amount of 1.5-3 liters per day. On average, in three days, you can lose 2-3 kg.
2. Diet for 5 days. This diet allows the use of buckwheat, infused on low-fat kefir... You can eat foods separately, and steamed buckwheat, as in the previous recipe, with boiling water. The peculiarity of this method of losing weight is that the cereal removes the accumulated toxins and toxins from the intestines, and kefir ensures their rapid excretion. A five-day diet can get rid of 4 kg.
3. Diet for 7 days. Allows the use of steamed porridge and other healthy products within reasonable limits, mainly fermented milk products, vegetables, fruits. You should also drink about 2 liters of clean water daily without gas. For a week of this regime, you can lose weight by 5-6 kg.
4. Diet for 14 days. Since the diet is long, it contains almost all the foods a person needs. During the day, they eat buckwheat, which is prepared in different ways: steamed with boiling water, insist on kefir, milk. Vegetables, fruits, lean meats and fish, turkey fillets, eggs, low-fat cottage cheese and cheeses are introduced in limited quantities. Also, every day you need to drink at least 2 liters of water. On average, minus is 7-8 kg. If you connect physical activity, you can increase the effectiveness of losing weight up to 10 kg.

What sauce is buckwheat with on a diet

Most often, the taste of buckwheat is corrected using natural soy sauce, low-fat kefir and other fermented milk drinks, vegetable oil (olive, flaxseed, pumpkin).

Freshly squeezed vegetable juices are used as a dressing for porridge, the most popular of which is tomato. Buckwheat goes well with many products, so herbs, spices, dried herbs, mushrooms are added to the sauce for variety.

Council. It is necessary to completely abandon high-calorie sauces, mayonnaise, ketchup. Ideally, use your own dietary buckwheat sauce, so you can be sure of the quality of the product.

Is soy sauce suitable as a gravy for buckwheat for weight loss?

In moderation, nutritionists allow the use of soy sauce during weight loss, but only a natural product that does not contain harmful food additives.

But what about the salt found in soy sauce, because it is recommended to exclude it during the period of weight loss? A well-organized diet does not imply a rejection of salt, but a decrease in its daily intake to 5 g per day.

Salt in moderation is useful for the body, it is necessary for the well-coordinated work of internal organs and systems. Its deficiency is manifested by weakness, drowsiness, bad mood, apathy, headache. Therefore, soy sauce serves as a source of salt for weight loss.

When buying a sauce, pay attention to the composition, production date and shelf life. Among the wide range, the best buy a product from trusted and well-known manufacturers.

Calorie content and BJU of soy sauce

Natural soy sauce is low in calories - 53 kcal per 100 g - and contains on average:

• proteins - 8.1 g;
• fats - 0.6 g;
• carbohydrates - 4.1 g.

In addition to proteins, fats and carbohydrates, the composition includes dietary fiber, ash, glucose and sucrose, amino acids, saturated fatty acids, omega-3 and omega-6 fatty acids.

The obvious advantage of soy sauce is that with a low calorie content and low fat content, it saturates the body with useful substances.

Important! Do not forget that the composition contains salt, which, if consumed excessively, reduces the effectiveness of weight loss and retains fluid in the body, which leads to the appearance of puffiness.

Vitamin and mineral composition of soy sauce

Soy sauce is a thick, dark liquid with a characteristic pronounced odor. Due to the presence of glutamic acid derivatives in the composition, it well emphasizes the taste of dishes.

Soy sauce contains many vitamins: betaine, folic and niacin, thiamine, riboflavin, choline, pyridoxine, pantothenic acid. Of the mineral salts, high concentrations of sodium (422.5% of the norm per 100 g), manganese (50.9%), phosphorus (20.8%), magnesium (18.5%) were found in the composition. Less amounts of calcium, potassium, iron, copper, zinc, selenium are contained.

Depending on the method of preparation, the sauces differ in taste, texture, smell, salt content. The most popular Chinese soy sauce made from soybeans with a small amount of grain. Sauces, in turn, are divided into cooked and mixed.

Nutritionists advise using cooked and filtered soy sauce for both a regular diet and during a period of weight loss. It contains no additives and is composed of salt, water, wheat and beans. While in mixed sauces after straining, flavorings are added.

What other low-calorie sauces can be added to buckwheat when losing weight

The diet menu for 7 and 14 days should contain virtually all products from different categories in the diet, so you can prepare delicious, original sauces from available products. As you can see, the buckwheat diet can be varied.

Tomato with herbs

The most famous low-calorie buckwheat sauce. The dish turns out to be not only tasty, but also healthy. Tomatoes resist free radicals, help protect against various kinds of diseases, including cancer, remove excess water from the body, normalize metabolic processes and blood circulation.

Ingredients:

• ripe tomatoes - 0.5 kg;
• onion - 1 head;
• carrots - 1 pc. (if small, then 2 pcs.);
• sweet pepper salad - 2 pcs.;
• garlic - 1-2 cloves;
• vegetable oil - to a minimum;
• spices: basil, provencal herbs, cilantro;
• greens - dill, parsley;
• salt to taste.

Recipe:

1. Peel the onions and carrots. Then cut the onion into small cubes, grate the carrots.
2. Chop the garlic with a knife or a special press.
3. Pour boiling water over the tomatoes for 30-60 seconds, rinse with cold water, remove the peel and remove the stalks.
4. Pepper to remove seeds and internal partitions and cut into portions.
5. Put tomatoes and peppers in a blender bowl and beat until smooth.
6. Heat vegetable oil, put onion, sauté until golden brown. After 5-10 minutes, add carrots and cook for another 5 minutes. Then add tomato puree, spices and salt, mix. Simmer over medium heat for 5-7 minutes. Top with finely chopped herbs.

Diet sauce made from sour cream

To prepare it, you need sour cream with a low percentage of fat - 10% or 15%.

Products:

• sour cream - 50 g;
• wheat flour - 1 tbsp. l .;
• water - 150 ml;
• salt, spices;
• vegetable oil - 1 tbsp. l .;
• greenery.

How to make sour cream sauce:

1. Heat vegetable oil in a saucepan, add flour and sauté until creamy, stirring constantly.
2. Then add water and stir well so that the mixture is homogeneous, without lumps. Boil over low heat for 5-10 minutes.
3. Add sour cream, salt, spices, dried herbs of your choice to the stewpan, mix and bring to a boil. Remove from stove. Sprinkle with chopped herbs on top.

White greek sauce with cucumbers

Another dietary sauce for buckwheat. To prepare it you will need:

• fresh cucumbers;
• natural yogurt;
• garlic;
• dill;
• basil;
• mint;
• salt.

Recipe:

1. Rinse the cucumbers well, grate, put in cheesecloth, folded in several layers, and squeeze.
2. Put the cucumber mass, chopped garlic, finely chopped greens into a separate bowl, add natural unsweetened yogurt, spices, salt, mix. The sauce is ready to eat.

Buckwheat with soy sauce for weight loss: reviews and opinions of nutritionists

Analyzing the reviews of women who used buckwheat porridge with soy sauce for weight correction, we can note the effectiveness of such nutrition. The best results are observed in people who are very overweight. Combining cereals with soy sauce or other dietary gravies can help you move through your diet more easily.

Nutritionists do not speak so flatteringly about the buckwheat diet, since a sharp change in the usual diet and deficiency of many substances necessary for the body can harm health, provoke an exacerbation of chronic diseases.

Marina, 49 years old: «I really love buckwheat, and when I had to lose weight, there was no doubt that it would be a buckwheat diet. If you follow a diet for less than three days, you can eat fresh porridge, but with a longer regime, like mine, it becomes boring very quickly. Soy sauce ideally complements buckwheat, gives a new taste and does not reduce the effectiveness of weight loss. My result in 7 days was minus 5.5 kg. In this case, the diet is easily tolerated, there are no attacks of hunger and side reactions in the form of weakness, malaise, drowsiness. "

Olga, 31 years old: “Any diet is, in fact, a serious test for the body, and it doesn't matter whether you eat unleavened buckwheat or season it with soy sauce or any other diet gravy. For those who have chosen this way of losing weight, I advise you not to forget that after the end of the diet, if you return to the habitual improper diet, the result will come to naught. The best option is to do it once every two weeks. fasting day on buckwheat ".

Conclusion

Buckwheat with soy sauce for weight loss is especially popular among people fighting overweight. The cost of the main ingredients is insignificant and affordable for everyone; cooking porridge is simple, which does not require any special skills. Due to the presence of low-calorie sauces in the diet, the menu turns out to be varied, does not become boring, it is easily tolerated, without the constant subsequent feeling of hunger.

To maintain health and well-being throughout the diet and avoid negative consequences, it is better to opt for less strict options and select the optimal regimen with the obligatory consultation of a nutritionist.