How to cook buckwheat for weight loss correctly: cooking methods and delicious diet meals

Those who seek to lose weight have heard about the advantages of buckwheat for weight loss. This cereal helps to remove extra pounds if use it according to certain rules... There are several options for the buckwheat diet lasting from 3 to 14 days. Which one to choose and what are the remarkable diets - we will consider further.

Buckwheat for weight loss

One of the main advantages of such a diet is its benefits. Groats are inexpensive, while they contain many vitamins and minerals.

Composition and useful properties

In buckwheat, proteins, fats and carbohydrates are in a composition that is harmonious for the body (per 100 g):

• proteins - 12.7 g;
• carbohydrates - 62.2 g;
• fats - 3.4 g

100 g of raw cereals contains 330 kcal. This is 13.2% of the daily value of an adult (2500 kcal).

Buckwheat contains water, ash, dietary fiber, mono- and disaccharides, starch. Vitamins of group B provide the work of carbohydrate, water-salt, protein and lipid metabolism, participate in the synthesis of hormones and the process of hematopoiesis, improve brain function and the quality of vision.

Vitamin PP has bactericidal and anti-inflammatory effects, increases the elasticity of arterial walls, improves the functioning of the thyroid gland and heart.

Buckwheat is gluten-free and contains a large amount of fiber (56% of the daily value), due to which it effectively cleanses the body of toxins and normalizes digestion.

A high percentage of macro- and microelements, especially boron (1043%), vanadium (425%), silicon (400%) and manganese (88%) increases the benefits of the product.

Minerals complement amino acids:

• valine - 24.8% of the daily value;
• isoleucine - 21%;
• threonine - 15.8%;
• tryptophan - 14%;
• phenylalanine - 15.3%;
• glycine - 22%;
• arginine - 14.9%
• proline - 14.9%.

Fatty acids omega-3 and 6, phospholipids, phytoestrogens, flavonoids provide well-being.

Operating principle

Buckwheat helps you lose weight thanks to complex carbohydrates that are slowly absorbed and satiety occurs faster. Necessary calories the body does not receive at the same time and after 3 days begins to break down the accumulated fat in order to get saturated with energy.

Fiber in cereals enters the intestines not completely digested, clearing it of toxins.

Which buckwheat is better to buy

For diets and weight loss, they choose an unsteamed core of the highest grade. In such a cereal, all the useful properties are preserved, and the highest grade indicates the absence of impurities and broken grains.

Important! Buckwheat grades 1–4 are more clogged, broken grains are visible in it in the form of crumbs.

Suitable for diet and green buckwheat. Unprocessed grains of greenish color with a nutty taste are bought less often, although it is in them that useful substances are in their original form. Such cereals are not boiled, but steamed, soaked and germinated. It is delicious without salt and sugar.

Buckwheat thrown (crushed grain) and chopped (highly crushed grain) are not suitable for a diet: they are not eaten on their own, but added to dishes with flour, salt, sugar.

How to cook buckwheat for weight loss

For cereals to become a dietary product, it is important to properly prepare them.The daily diet of one grain is diversified by other healthy foods.

Boil

Buckwheat boiled in water is the lowest in calories. For cooking 1 tbsp. washed cereals are poured into 1.5 tbsp. water put on fire. When the grain boils, it is kept on low heat for another 15 minutes. Eat for breakfast.

Steam

Steamed grain retains its beneficial properties and taste. For cooking 1/2 tbsp. the washed buckwheat is dried and fried in a dry frying pan over low heat for two minutes. Then transferred to a container, pour 500 ml of boiled water, leave under a lid warm overnight. Eat in the morning on an empty stomach.

In a multicooker

Buckwheat cooked in a multicooker retains healthy slimming properties due to instant cooking: 1 tbsp. the kernels are washed, placed in a multicooker bowl and fried in the "Baking" mode. The groats are dried and acquire a beautiful golden color. Then add 2 tbsp. water and cook everything in the "Buckwheat" mode. They eat such porridge at any time of the day.

Extinguish

For stewing, take a frying pan or cauldron with thick walls and high sides, 1 tbsp. washed kernel, which is poured with 1/2 tbsp. water, cover tightly and put on medium heat. As soon as the water boils, continue to simmer over low heat until tender. Keep the cereals at + 170 ° C in the oven.

Stir the dish only if it burns. Then water is added. Buckwheat is cooked under the influence of steam and gradually evaporating water. Eat it in the afternoon or evening with vegetables and meat.

Council. If the buckwheat is ready, and there is a lot of water left, open the lid: this way the excess moisture will evaporate.

Germinate

Green buckwheat is sold in vegetarian and health food stores. The grains are washed with cold water until the water becomes clear. 0.5-1 st. the cereals are transferred into a container and filled with water from the filter so that it completely covers the buckwheat. Leave to swell for 1.5-2 hours.

After that, it is washed again under running water to wash off the mucus, dried, spreading it in a thin layer on paper towels. Pour the grains into a bowl, cover with a saucer and put in a dry place without direct sunlight.

The grain germinates in 8–12 hours. It is washed well again, dried and placed in a dark place. After another 8 hours, the sprouts will become larger, such a product is added to the diet.

Attention! So that buckwheat is well digested and does not cause spasms, it is thoroughly chewed.

Bad and good combinations

Buckwheat goes well with certain foods:

• unsweetened fruits: apples, pineapples, tangerines, grapefruits;
• vegetables: onions, pumpkin, carrots, tomatoes, eggplant, cauliflower, pepper;
• low-fat dairy products: kefir, milk, cottage cheese, cheese;
• dried fruits;
• meat: poultry, beef.

Products not suitable for buckwheat diet:

• high in animal fats: butter, sausage, lard, eggs, fish;
• fast carbohydrates: bread, pizza, honey, sugar, confectionery, sodas, bananas, watermelons, persimmons, grapes, mayonnaise, ketchup and alcohol.

What can you drink

For those losing weight on buckwheat, a drinking regimen is mandatory. Drink 1.5-2 liters of clean water a day. Allowed green tea without sugar in a warm form, herbal infusions. Buckwheat is washed down with natural vegetable juice without salt and sugar: tomato, beetroot, pumpkin.

How to use buckwheat for weight loss

In such a diet, there are certain rules, without which it will not be possible to achieve the desired effect.

Daily rate

Buckwheat is eaten in such quantity as the body accepts: salt and sugar are not added to cereals, and eating a lot of fresh porridge will not work. And with supplements, not everyone can survive for 3-7 days. Therefore, the portion is determined independently. The main thing is not to add foods prohibited on the diet to the porridge.

Fasting day

Fasting days are usually arranged on buckwheat with kefir... They are carried out once a week for two months, then once a month during the year. It takes up to 3 kg in one day.

Fundamental rules:

• eat no more than 200 g of buckwheat (weight of raw cereals), drink 1 liter of 1% kefir per day;
• the dish is prepared in the evening, in the morning it is divided into 5-6 servings;
• food is taken after 3 hours, between meals they drink warm green tea without sugar;
• an hour before bedtime they drink 1 tbsp. kefir at room temperature.

Preparation of buckwheat for a fasting day: 200 g of washed kernels are poured into a ceramic or glass dish, 750 ml or 500 ml of kefir are poured in, and left under a lid overnight (8-10 hours) in the refrigerator. During this time, the cereal absorbs kefir, swells and becomes soft.

Diet meals

Like pure cereals, buckwheat dishes are considered okolodietic. They are not suitable for a mono-diet (only buckwheat), but they will help to diversify the menu.

Cutlets

Soy is added to the cooked buckwheat in such an amount that a viscous mass is obtained. Mix everything well, form cutlets and bake in the oven for 25 minutes. Sprinkle with sesame seeds 10 minutes before cooking to enhance the taste of the dish.

Casserole

To prepare the dish, boil carrots, wash fresh tomatoes and stew cabbage until half cooked.

All ingredients are spread on a baking sheet, greased with vegetable oil, in layers: buckwheat cooked until half cooked, carrots, tomatoes cut into rings, cabbage on top.

Everything is baked in the oven until cooked, which is checked for cabbage.

Pancakes

Boiled cereals are mixed with one egg, 100-200 ml of kefir and flour until slightly thicker than pancake dough. Pancakes are formed, fried in a pan greased with olive oil.

Attention! None of the buckwheat diet dishes are salted, sugar is not added to them.

Buckwheat diet

It is considered quite tough for the body, because the main ingredient gets bored already on the third day. For those who do not really like buckwheat and do not intend to sit on a mono-diet, a balanced diet for a different number of days has been drawn up.

Menu and duration

There are several diet options for 3, 5, 7 and 14 days.

Three-day diet

1 day:

1. Breakfast: salad of permitted fresh vegetables and green tea.
2. Lunch: vegetable soup, boiled buckwheat / steamed in water with boiled chicken breast, permitted fruit, herbal tea.
3. Dinner: boiled buckwheat in milk, freshly squeezed juice.

2nd day:

1. Breakfast: oatmeal.
2. Lunch: tomato soup, buckwheat boiled / steamed in water with chicken meatballs, fruit, tea.
3. Dinner: salad of fresh vegetables, buckwheat steamed in water, juice.

Day 3:

1. Breakfast: low-fat cottage cheese with tea.
2. Lunch: soup with chicken meatballs, boiled / steamed buckwheat with stewed vegetables, fruit, tea.
3. Dinner: buckwheat steamed in water / kefir, fruit, 1 tbsp. kefir.

Five day diet

All breakfasts within five days: cottage cheese with dried fruits and tea.
All dinners: buckwheat porridge steamed in water with boiled / steam / baked meat in foil, fruit.
All dinners: only vegetables (stews, salads, sautés).

Seven Day Diet

Monday to Wednesday:

1. Breakfast: buckwheat porridge steamed in the evening, 1 tbsp. 1% kefir, buckwheat bread, bought in the store.
2. Lunch: boiled buckwheat, two cereal cutlets, 2 tbsp. kefir.
3. Dinner: buckwheat casserole with 1 tbsp. low-fat kefir.

Thursday to Saturday:

1. Breakfast: 1 tbsp. kefir and buckwheat bread.
2. Lunch: 3-4 cereal pancakes, 2 tbsp. kefir.
3. Dinner: 1 tbsp. kefir.

Sunday:

For breakfast, lunch and dinner - buckwheat soaked in kefir. Divide it into 5-6 servings, which are eaten during the day, washed down with kefir or water.

Important! If during the diet there is an acute feeling of hunger, dizzy or a headache begins, once a day eat 2 buckwheat bread and drink 0.5 tbsp. kefir.

Two-week diet

All breakfasts for 14 days: buckwheat porridge steamed in water with cottage cheese and juice.
All lunches: chicken broth soup with vegetables, buckwheat bread, fruit and tea.
Snacks: a piece of boiled fish / veal.
Dinners: buckwheat with milk, fruit / fruit salad, herbal tea.

Efficiency

The effectiveness of the buckwheat diet will be tangible in any case.... Complex carbohydrates are absorbed by the body slowly and saturate for a long time, it will not work to eat buckwheat a lot at a time.

If you sit on such a diet for 3-7 days, it takes from 3 to 5 kg of weight. For 14 days, they drop up to 12 kg. At the same time, the body is designed in such a way that if it has only 3 extra pounds, it will not work to lose 12 kg. Specific values ​​and diet will be determined by a dietitian.

If you eat cereals drenched with kefir, only in the morning for 7-10 days, it takes up to 4 kg of weight. On a fasting day, they drop 1-3 kg.

Correct way out

So that the lost kilograms do not return, after dietary days, products that go well with buckwheat are gradually added to the diet in the same volumes. Groats are eaten in any variation every day or every other day.

List of foods that are prohibited from eating in the first two weeks after the end of the diet:

• confectionery;
• alcohol;
• salt and foods with its high content (chips, crackers);
• potatoes;
• semolina;
• legumes;
• pork and lamb;
• nuts;
• whole wheat bread.

50-100 g of these products are returned to the diet only after 14 days.

Contraindications and harm

Before starting a buckwheat diet, a gastroenterologist and a nutritionist are consulted. The doctor will prescribe suitable cooking options and a method of losing weight, establish the duration of such a meal.

You can't sit on a buckwheat diet:

• pregnant women;
• lactating women;
• people over 65–70 years old (decided by the doctor);
• children under 14;
• people with colitis, hemorrhoids, pancreatitis in the acute stage, gastritis, stomach ulcers, liver diseases.

Since the diet excludes sugar, without glucose the brain suffers, dizziness and fainting appear, and mood decreases. In this case, the food is sweetened with honey, walks in the fresh air are increased up to 40 minutes a day.

Losing weight comes quickly, which is why the skin on the legs, abdomen, arms sags. To maintain its tone, a contrast shower is taken in the morning and in the evening: problem areas are poured alternately with cold and hot water.

Attention! During a buckwheat diet, exercise is contraindicated. Sports begin two weeks after changing the diet. Duration - 1 time per week for 30-40 minutes.

In case of intestinal disorders, the diet is stopped and returned to the usual diet.

Conclusion

Although the buckwheat diet is healthy, many people get bored with it already on the third day. Dilute clean cereals with vegetables, fruits, dairy products and lean meat. The main thing is to comply with the norms, monitor the state of the body and correctly switch to the usual diet. On a diet, they lose up to 5 kg per week, on fasting days - up to 1-3 kg.