If you want to lose weight and maintain a slim figure, you may have a question: how to properly follow a millet porridge diet. Very often, people who want a slim figure find it difficult to choose a suitable diet.
When choosing a diet, you need to rely on diseases and the individual characteristics of the body. In the article you will learn the features of the millet diet and who it is suitable for. Based on this, you can decide whether a diet for weight loss based on millet porridge is suitable for you.
Useful and harmful properties
Millet saturates the body with carbohydrates, proteins and fiber. Millet contains vitamins B, A, E, PP, useful microelements such as potassium, calcium, magnesium, sodium, sulfur, chlorine, aluminum, iodine, etc. Useful properties of the product:
- Improving the functioning of the cardiovascular system;
- Reducing cholesterol levels;
- Improved digestion;
- Beneficial effect on internal organs;
- Beneficial effect on teeth, hair and skin;
- Strengthening the immune system;
- Improving the functioning of the nervous system;
- Acceleration of metabolic processes;
- Slowing down the aging process.
Harm:
- If males consume the product excessively, they may experience minor problems with sexual functions;
- The product takes a long time to digest, so it is best to avoid consuming it before bed.
The benefits of millet porridge
The benefits of millet cereals and contraindications have been studied for a long time. Millet porridge, like other types of porridge, is a very valuable dish. It is especially useful during heavy physical work, and for people with mental work, regularly including it in the diet will help them concentrate more easily and resist stress.
In addition to useful elements and assistance in weight loss, millet porridge has the following beneficial properties:
- With regular consumption of millet porridge, toxins are eliminated from the body faster. This property is especially important for those who live in large cities with polluted air. Substances found in cereals bind heavy metal molecules and remove them.
- Helps reduce cholesterol levels, cleans blood vessels and slows down the formation of fatty tissue. Therefore, a millet diet is recommended as one of the most healthy and effective.
- Has a beneficial effect on the nervous and cardiovascular systems. This effect is exerted by potassium and magnesium found in cereals. Therefore, it is recommended for use by people with diabetes, atherosclerosis and liver diseases.
Contraindications
Millet has many beneficial properties, but the question may arise: can everyone eat millet on a diet? Unfortunately, people with certain diseases should avoid eating millet.
Millet porridge is not recommended for people with the following disorders:
- Elevated thyroid hormone levels. Due to the high iodine content, millet porridge can cause a sharp increase in the hormone.
- For dysbacteriosis. Millet porridge helps remove toxins from the body, but with dysbacteriosis, this positive characteristic can play a cruel joke on a person.
- Low acidity of gastric juice.
Improved digestion
Increased hormone levels
Dysbacteriosis
Low acidity
If there are corresponding symptoms, it is better to refuse a millet diet.
Advantages and disadvantages
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Contents of the BZHU
Cereals contain many useful microelements. Millet quickly saturates the body and is well absorbed thanks to the fiber it contains. Composition of BJU in millet porridge on water:
- Proteins - 3 g;
- Fats - 0.7 g;
- Carbohydrates - 17 gr.
See this same topic: General information about the protein shake diet
The indicators of BZHU millet porridge with milk will differ:
- Proteins - 3.9 g;
- Fats - 3.5 g;
- Carbohydrates - 10.5 g.
In terms of energy value, porridge with water will differ from porridge with milk. Millet in water contains 90 Kcal, and in milk - 120 Kcal. The calorie content of the dry product is 3 times higher, amounting to 348 Kcal.
Wheat porridge with vegetables
There are not only “sweet” porridge recipes. If you include vegetables in the composition, you will get a completely independent dish for lunch or a dietary side dish for meat for dinner. And it’s wheat grain that’s perfect for making salty porridges - tasty, filling, and goes well with vegetables. Add spices for flavor.
The calorie content of ready-made wheat porridge with water does not exceed 150 kcal per 100 g.
Ingredients:
- 200 g wheat cereal,
- 450 g water,
- 500 g of a mixture of frozen vegetables (any, to your taste),
- a pinch of ground cardamom and hot pepper,
- vegetable oil,
- 1/2 tsp each ground ginger, turmeric and cumin.
How to cook?
- Heat the oil in a deep frying pan or saucepan. Place vegetables here and start frying. After 5-10 minutes. Sprinkle everything with spices and add a little salt.
- When the vegetables are fried, cover them with wheat cereal and add water. Simmer the porridge over low heat, stirring occasionally (with the lid closed).
- The finished porridge can be sprinkled with any fresh herbs.
Millet diet
Millet porridge is very healthy; due to its high fiber content, it removes toxic substances. Thanks to the millet diet, you can lose up to 10 kg in 7 days. The low calorie content of the product allows you to consume it without harm to your figure, so millet porridge is possible and necessary on a diet.
Despite the fact that millet contains a large amount of vitamins, it is better to diversify the diet during a diet with millet porridge with products that contain minimal calories. You can add to your diet:
- Lean fish;
- Fruits, dried fruits;
- Greenery;
- Vegetables;
- Eggs;
- Berries;
- Dietary meat.
Lean fish
Fruits
Greenery
Vegetables
Eggs
Diet meat
Millet porridge diet: rules and menu
- breakfast - a portion of millet, a jar of low-fat yogurt or a medium banana;
- lunch - a portion of millet, vegetarian cabbage soup, vegetable salad;
- afternoon snack - orange or green apple;
- dinner - a portion of millet, a glass of low-fat or low-fat kefir, fermented baked milk or yogurt.
There are no restrictions regarding liquids during such a diet - you can drink as much as you like. It is advisable to drink at least 1.5 liters of liquid per day. Of course, sweet sodas, alcoholic drinks, etc. are prohibited during the course.
Although millet porridge is a very healthy dish and can saturate the body with many vitamins, you should not get carried away with it. Undoubtedly, you can lose weight with the help of such a diet and get healthier, but this course is not able to provide you with a balanced diet, which is why the body will soon begin to experience a deficiency of a number of nutrients. You can follow a millet diet no more than once a month. The millet porridge diet for weight loss has positive reviews.
You can lose weight with millet in 2 ways: stick to a diet or regularly arrange days of rest and fasting. There are several diets with a diet in the form of millet porridge, but the most popular is the five-day diet, during which you can lose up to 2.5-3 kilograms.
The five-day diet menu consists of yellow millet, boiled in water without oil, which must be eaten three times a day. The daily routine is as follows:
- breakfast - a portion of porridge (150 g), low-fat yogurt and any fruit;
- lunch: a portion of porridge, diet soup and vegetable salad;
- dinner: millet porridge and a glass of kefir (ryazhenka).
In addition, during the day there should be 3 snacks of fruit (apple, orange) or nuts. You should also drink plenty of water and green tea. The consumption of salt, sugar, all spices and alcohol is prohibited.
They adhere to a 5-day diet during 5 working days, and on weekends they consume fruits and vegetables and dairy products.
A more strict version of the same diet involves only consuming unleavened millet and flaxseed oil (olive) as a vitamin to strengthen the intestines. However, you should not stick to such a diet for a long time, so as not to cause harm to the body.
Diet for one day
Unforeseen situations may happen in life when you urgently need to lose some weight. Of course, a person will not be able to lose 10 kg in one day due to physical characteristics, but losing 1 kg thanks to a millet diet is quite possible. A one-day version of the millet diet can be practiced as a fasting day, once a week. Then you can maintain a slim figure. Not everyone will be able to maintain a diet for 3 or 7 days, but maintaining one day a week is not so difficult.
During the fasting day, you should eat only fresh porridge with water. There is no need to add sugar, salt, or butter. If you want the dish to be tastier, you can eat fresh vegetables along with the porridge. Then you can drink green tea.
Of course, unlike other variations, the one-day diet is strict, but surviving one day a week is easier than three or seven days at once.
For 7 days
According to the strict version of the seven-day diet, only porridge is allowed throughout the course. Washed millet (1 cup) is boiled or steamed in the morning without salt and sugar, then divided into 3 servings and eaten at regular intervals throughout the day. To add flavor, the finished porridge can be flavored with sesame or linseed oil (no more than 1 teaspoon for the entire volume).
A gentle version of the weekly diet allows you to include vegetables and dairy products in your diet in addition to millet porridge. The daily menu in this case looks like this:
Breakfast:
- 100 g porridge;
- 100 ml natural yoghurt without additives.
Lunch:
- 200 ml of kefir or milk of minimal fat content.
Dinner:
- 200 g porridge;
- 150 g stewed vegetables.
Afternoon snack:
- 1 green apple.
Dinner:
- 100 g millet porridge;
- 1 orange.
Since this option is not strict, some components of the diet can be replaced with other low-calorie foods. For example, instead of an apple or orange, you are allowed to eat raw carrots or drink a glass of low-fat fermented baked milk. An excellent alternative to 100 ml of yogurt would be 3-4 boiled egg yolks or 100 g of low-fat cottage cheese. One condition must be strictly fulfilled - millet porridge must be present in the main meals on your table.
Three day diet
The millet diet, designed for three days, includes a more varied diet. To achieve the best results, it is better to cook millet in water due to its lower calorie content. Despite the minimal amount of calories, this dish is very filling. Cereals steamed in the evening will retain more vitamins. The cereal must be poured with boiling water and the contents left overnight. In the morning you will have a healthy breakfast. Along with porridge on water, you can eat dried fruits, fruits with a minimum amount of calories, and low-fat cottage cheese.
See the same topic: One of the effective ways to lose weight is the egg diet
The menu for three days of the diet could be like this:
- For breakfast: millet porridge in water with cottage cheese or boiled eggs;
- For lunch: millet porridge combined with stew or fresh vegetables;
- For a snack: fruit with a minimum amount of calories;
- For dinner: millet porridge with water along with a low-fat fermented milk product or low-calorie fruit.
With such a diet, the body will not feel stress, because millet quickly saturates the body and does not make you feel hungry.
For 2 months
This is a long-term nutrition program designed for highly obese people. The principle is as follows: for dinner (no later than 2 hours before bedtime) a portion of dietary millet cooked in water is served, for breakfast - eggs or lactic acid products, for lunch - weak broth, stewed or fresh vegetables, a piece of boiled meat or fish. The diet should be carried out under the supervision of a specialist. The daily fluid intake increases to 2-2.5 liters. The main condition is a complete abstinence from alcohol and unhealthy high-calorie foods.
Seven day version
The seven-day diet combines the intake of other cereals. The weekly period is the longest, so following such a diet is not so easy. On the first day you need to eat oatmeal, on the second - boiled buckwheat, on the third day - millet, on the fourth day rice porridge will be relevant, on the fifth - lentils, on the sixth and seventh days - millet porridge. You may have a question: is it possible to eat millet porridge with water or milk on this diet? With the seven-day version, you can eat either porridge with water or milk. You can diversify the menu with dried fruits, lean fish, dietary meat, boiled eggs, vegetables, berries, and fruits.
Rice porridge with milk in a slow cooker
Such a wonderful kitchen assistant as a multicooker will allow you to cook rice porridge faster than by conventional cooking on the stove. In addition, the porridge will turn out much tastier and more tender.
Cooking time: 40 minutes.
Ingredients:
- Short grain rice – 160 gr.
- Milk – 500 ml.
- Water – 250 ml.
- Raisins – 40 gr.
- Sugar – 2 tbsp. l.
- Salt - to taste.
- Butter – 20 gr.
Cooking process:
- Prepare ingredients according to recipe. Rice and raisins should be rinsed until the water runs clear.
- Place the rice in the multicooker bowl.
- Add raisins or other dried fruits to the rice.
- Pour a glass of water.
- Add 500 ml milk.
- Add salt, sugar and mix well.
- Grease the multicooker bowl with butter above the milk level - this technique will prevent the milk from rising. Add the remaining butter to the milk.
- Turn on the “milk porridge” program for 30 minutes.
- When you hear the signal that cooking is complete, turn on the “keep warm” function for another 10-15 minutes. The porridge will simmer and the excess liquid will evaporate.
- Mix the prepared porridge thoroughly and eat to your health!
If you watch the calorie content of your dishes, you don’t have to add sugar and dried fruits to the porridge.
Recipes
You can prepare many dishes from millet that will also be interesting to those on a diet.
Millet casserole
To prepare this dish you need the following ingredients:
- Millet;
- Ground chicken or ground turkey;
- Cauliflower;
- Boiled carrots;
- Cream;
- Cheese;
- Eggs;
- Greenery.
First, dry cereal should be washed, then boiled in boiling water. The ratio of millet and water should be 1 to 2 (1 cup of millet to 2 cups of water). At the same time, you can boil cauliflower, carrots and eggs. The minced meat should be simmered. When all the ingredients are ready, the millet porridge should be placed at the bottom of the dish where you will make the casserole. Then comes a layer of minced dietary meat. After all this, lay out a layer of cabbage, and then carrots. Top this miracle with a sauce made from cream, grated eggs and hard cheese. Bon appetit!
See the same topic: Fractional meals with the “one glass” diet
Milk porridge with pumpkin
To prepare milk porridge from millet and pumpkin, you do not need great culinary skills; this dish is very easy to prepare. It includes:
- Millet;
- Milk;
- Pumpkin.
The pumpkin needs to be cut into small pieces, then throw these pieces into boiling milk. Cook this mixture for 15-20 minutes over low heat. Add washed millet and salt to taste. This mass needs to be cooked for another 15 minutes. To enhance the taste, do not eat the porridge right away, wait 30-40 minutes for it to brew. After this, you can start eating. This porridge is not difficult to cook; anyone can cope with this task.
Porridge with cottage cheese
To prepare porridge with cottage cheese you will need:
- Millet;
- Cottage cheese;
- Water;
- Salt.
The millet should first be washed, then boiled for 10-15 minutes over low heat. When the porridge is cooked, you need to leave it for 5-10 minutes. Then add cottage cheese there and put it on the fire again for 5 minutes. The resulting mass can be eaten after 20-25 minutes. To improve the taste, leave the porridge with the lid closed for 20-25 minutes.
Millet dessert
If you think that it is impossible to make dessert from millet, then you are deeply mistaken. To create a millet dessert you will need:
- Coconut flakes;
- Orange;
- Millet;
- Cinnamon.
First you need to rinse the cereal, then boil it for 10-15 minutes until cooked. Cool the millet porridge and place in a blender. Add yogurt mixed with cinnamon. The resulting mass must be mixed thoroughly. Pour into dishes. Garnish it all with orange slices and coconut flakes. Place in the refrigerator for 3-4 hours.
Is it possible to have millet porridge on a diet? Can. Millet is one of the healthiest foods. Doctors recommend consuming millet for everyone who has no contraindications, 2 times a week. This product is ideal for anyone looking to lose weight and maintain their figure.
Healthy recipes
There are several options for preparing dietary millet, thanks to which your diet while losing weight will be not only healthy, but also varied.
Classic porridge (on water) . Products:
- 200 g millet;
- 400 ml water.
Method of preparation: pour the cereal into a saucepan, add water and bring to a boil, and then simmer over low heat for another 15 minutes.
With milk . Products:
- 200 g cereal;
- 500 ml water;
- 500 ml skim milk.
Cooking method. Pour water over the millet and cook over medium heat until the liquid has completely boiled away. Then pour in hot milk and simmer until the porridge becomes viscous. Remove the saucepan from the heat, wrap in a terry towel and let stand for 15-20 minutes.
Steamed millet . Products:
- 100 g cereal;
- 500 ml water.
Cooking method. Place the millet in a thermos, add boiling water and leave overnight. By morning, a healthy dietary dish will be ready.
With prunes . Products:
- 150 g millet;
- 450 ml water;
- 5 prunes.
Cooking method. Pour water over the cereal and cook after boiling over low heat until thickened. Soak the prunes in warm water, cut into pieces and add to the finished porridge. Cover the saucepan with a lid, wrap in a towel and leave for 15 minutes.
With kefir . Products:
- 100 g millet;
- 400 ml water;
- 500 ml low-fat kefir.
Cooking method. Pour water over the cereal and cook until tender. During the cooking process, the liquid should completely evaporate. Add room temperature kefir to the finished porridge and stir.
With vegetables . Products:
- 400 g cauliflower;
- 200 g millet;
- 200 g carrots;
- 1 sweet pepper;
- 1 stalk of celery;
- 600 ml vegetable broth or water;
- greens (no restrictions).
Cooking method. Wash the vegetables. Disassemble the cabbage into inflorescences, cut the pepper and celery into cubes, finely chop the greens or tear them with your hands. In a deep frying pan, mix the cereal and prepared vegetables, add broth (water), bring to a boil and simmer under the lid for another 20 minutes.
Nutritionists consider steamed millet to be the most useful for weight loss, since it is not subjected to long-term heat treatment. Porridge made with milk turns out very tender and crumbly. Millet with kefir and prunes helps cleanse the intestines, and porridge with vegetables saturates the body with vitamins. All recipes are good, choose the option you like and go cook.
