How to eat buckwheat to lose weight: how many grams per day?

Buckwheat is considered one of the healthiest grains. It contains many valuable microelements and essential amino acids. At the same time, it has a rich taste and pronounced aroma.

Buckwheat contains a large amount of “slow” carbohydrates - this means that such porridge energizes and satisfies for a long time, without being deposited in fatty tissue. Therefore, it is often used for weight loss. How and how much buckwheat you can eat per day to get rid of extra pounds and not harm your body, read on.

Chemical composition and nutritional value

Buckwheat diet is one of the most gentle and fastest ways to lose weight. Cereals contain most of the vitamins, minerals and amino acids necessary for humans. At the same time, it has a low calorie content and is not stored in fatty tissue. With its help, you can quickly lose weight without harming your body and without experiencing severe hunger.

Important! It is not recommended to “sit” on a buckwheat diet for more than two weeks. Otherwise, problems with the stomach and intestines will begin.

KBZHU raw buckwheat:

• nutritional value – 310 kcal;
• proteins – 16.6 g;
• fats – 3.3 g;
• carbohydrates – 62.1 g.

Ready-made calorie content of porridge without additives is only 132 kcal per 100 g.

Buckwheat contains a large number of beneficial microelements - even with a mono-diet, the body will not suffer from vitamin deficiency:

1. Vitamins B1, B2, A, B6, PP, B9, E.
2. Micro- and macroelements: iron, sodium, sulfur, calcium, silicon, potassium, magnesium, chlorine, phosphorus, sodium, copper, zinc, iodine, manganese, titanium, chromium, fluorine and nickel.
3. Replaceable and essential amino acids.
4. Starch.
5. Alimentary fiber.

Buckwheat has a low glycemic index, which varies between 50-60. It is useful to include it in the diet of people who suffer from diabetes.

Useful properties of buckwheat

Buckwheat can not only help you get rid of extra pounds, but also improve the condition of your body.

It has an extensive list of beneficial properties:

• removes waste, toxins and bad cholesterol from the body;
• cleanses the intestines;
• has a positive effect on the condition of the skin, nails and hair;
• slows down skin aging;
• has a positive effect on liver function, making the skin look cleaner;
• strengthens the musculoskeletal system;
• activates mental activity;
• normalizes the functioning of the intestines and stomach.

When and how best to consume buckwheat when losing weight

There are several ways to use buckwheat for weight loss. Each of them gives noticeable results. A mono-diet involves eating cereal throughout the day. In this case, it is allowed to be eaten even for dinner. Many nutritionists consider this method to be erroneous.

Buckwheat is mostly made up of carbohydrates., which are not recommended for use in the evening. Before going to bed, the stomach copes worse with digesting such food and does not have time to expend all the energy received.

Experts believe that It is better to consume any carbohydrates in the first half of the day. They suggest eating porridge for breakfast and lunch. It is recommended to have dinner with protein foods and vegetables.

Important! There is an opinion that the last meal should be no later than six o'clock in the evening. It's not entirely true. Nutritionists say that you need to have dinner 3 hours before bedtime - if a person goes to bed at 23:00, then the last meal should be at 19:00-20:00.

There are many ways to lose weight on buckwheat. Some of them involve the inclusion of various ingredients in the diet, while others allow you to eat no more than two foods.

Kefir-buckwheat unloading

Kefir-buckwheat diet - the most popular option. Reviews from those losing weight say that with its help you can get rid of 5-7 kg in a week without experiencing serious discomfort.

Eat two options for using such an express diet:

1. Fasting day. In this case, they sit on kefir and buckwheat for only 1-2 days. During this time, excess fluid is removed from the body, which allows you not only to get rid of extra centimeters, but also to smooth out unnecessary relief. In addition, this method allows you to reduce the size of the stomach and start the metabolic process. This method “lightens” a maximum of 2 kg.
2. Long-term diet. Lasts from 7 to 10 days. If you use the method for longer, an imbalance in metabolism will occur. The diet allows you to get rid of 5-7 kg.

In this case, throughout the entire period of losing weight, they eat only buckwheat and kefir. The fermented milk product is either poured into the porridge or drunk separately.

In this case it is important to cook the cereal correctly. It is not boiled, but filled with water overnight in a ratio of 1:3. In the morning, excess liquid is drained. No spices are added.

The resulting volume is divided into five servings and eaten throughout the day along with 1.5 liters of low-fat kefir. Drink an additional 1.5-2 liters of water per day. It is allowed to drink herbal or green tea without sweeteners.

Important! When following the buckwheat-kefir diet, it is important to take into account that it has a pronounced laxative effect.

Buckwheat mono-diet

In this case, they eat only buckwheat. It is boiled or soaked overnight. The first method irritates the intestines less, and the second allows you to preserve the maximum amount of vitamins.

This diet can be followed for no more than a week. During this time, it is possible to get rid of 7-9 kg of excess weight. If desired, you can add a little salt to the cereal. In the morning you can eat a teaspoon of honey.

During the diet, you are allowed to drink tea, coffee, and herbal drinks. At the same time, sugar and honey are not added to them. It is important to drink enough liquid. It is calculated by multiplying the weight in kilograms by 30 ml of water.

Important! Before cooking, buckwheat is washed or sorted.

Buckwheat with apples

Another one express diet. She good because in addition to buckwheat, the diet includes fruits, which contain vitamins and sugars. This minimizes the risk of imbalance and prevents bad moods.

The downside of this diet the fact that apples contain acid, which stimulates the secretion of gastric juice. Because of this, appetite increases. This diet is not suitable for people who suffer from gastritis with high acidity.

Apples are eaten in the morning. They contain simple carbohydrates - sugars that stimulate the formation of fat deposits.

On this diet, it is recommended to eat no more than three apples per day.. In order not to provoke an increase in acidity, choose dry fruits.

This is interesting:

What does the body lack if you constantly crave buckwheat?

Instructions for buyers: how to choose buckwheat correctly

Buckwheat-protein diet

Buckwheat-protein diet – one of the healthiest ways to lose weight. In this case, the body receives all the necessary substances. It is safe to eat this way even for a month.

The method involves eating buckwheat as a side dish. Additionally you are allowed to eat 100-150 g of lean meat. It could be chicken, turkey, rabbit or lean beef.

Allowed and other protein ingredients: egg whites, fermented milk products, mushrooms. Additionally, fresh vegetables are included in the diet. They are not seasoned with butter or other sauces.

All dishes are steamed, boiled or baked. Fried foods and recipes with fats are excluded.

Do not consume fruits, sweets and other simple carbohydrates during weight loss. You can drink tea, coffee and herbal drinks without sweeteners.

Buckwheat is eaten in the morning and for lunch, and in the evening – protein foods with vegetables.

Sample menu for the day with a buckwheat-protein diet:

1. Breakfast. 100 g boiled buckwheat. Coffee or herbal tea without sugar.
2. Snack. Two boiled egg whites. Herb tea.
3. Dinner. Buckwheat and one chicken fillet baked in a sleeve, marinated in low-fat kefir. Tea.
4. Afternoon snack. A glass of kefir with a pinch of cinnamon.
5. Dinner. Vegetable salad seasoned with low-fat kefir or lemon juice (no oil) with 2 tbsp. l. cottage cheese.

Such the diet stimulates not only weight loss, but also muscle growth. It is not considered a contraindication for exercising in the gym. Even men can “dry out” in this way.

Buckwheat with vegetables

With this method of losing weight, you are allowed to eat vegetables and fruits in addition to buckwheat.. In this case, protein products are excluded from the diet. It is not recommended to use this diet for more than a month.

Buckwheat in combination with vegetables and fruits saturates the body with most of the necessary substances. Cereals even contain proteins.But their quantity is not enough to fill the norm needed by a person.

With this diet Strength training is not recommended, but cardio training is acceptable.

Diet menu example on buckwheat with vegetables:

1. Breakfast. 100 g buckwheat and 100 g berries. The berries can be crushed and seasoned with a teaspoon of honey. In this case, you will get buckwheat with jam. Coffee.
2. Snack. Apple or orange.
3. Dinner. Buckwheat (150 g) with boiled vegetables (carrots, cauliflower, green beans, celery).
4. Afternoon snack. Beetroot salad with nuts and lemon juice.
5. Dinner. Vegetable salad seasoned with lemon juice and 1 tsp. pine nuts. 50 g buckwheat.

Recommended amount of buckwheat for weight loss

There are different opinions about how much buckwheat you need to eat per day to lose weight. There is a version that on a mono-diet you are allowed to eat absolutely any amount of porridge.

Not all nutritionists agree with this. Most of them state that the optimal amount is a glass of raw cereal (250-300 g), boiled or soaked in water overnight.

If a multi-component diet is used, then, based on the KBZHU, it is calculated how much buckwheat you need to eat. This indicator depends on the weight of the person losing weight and his physical activity. There are special programs that not only calculate daily calorie content depending on a person’s parameters, but also calculate the KBJU of each individual product.

This is interesting. The average caloric intake required for losing weight is 1200-1400 kcal for women and 1700 kcal for men.

For someone losing weight, it is important to spend more calories per day than they receive. That's why It is recommended to supplement the diet with exercise.

What harm can buckwheat cause?

Buckwheat - useful product, But long-term adherence to a mono-diet will not bring benefits. If you eat this diet for more than two weeks, you run the risk of hormonal imbalance and metabolic failure. This will lead to gaining extra pounds and health problems.

Buckwheat does not contain sufficient amounts of all essential vitamins and substances. It is recommended to use buckwheat relief no more than once a month. The longer the buckwheat diet is followed, the less often it is used for weight loss.

Another danger of the buckwheat diet is “disruptions”. Often, after a long-term restriction in the diet, those losing weight begin to eat unhealthy foods in unlimited quantities, and the weight that they managed to get rid of comes back again. To prevent this from happening, it is recommended to adhere to proper nutrition after unloading.

There are a number of contraindications, in which long-term weight loss on buckwheat is prohibited:

• diabetes;
• work associated with high physical activity;
• hypertension;
• acute diseases of the stomach and intestines;
• diseases of the cardiovascular system;
• kidney problems;
• individual intolerance to buckwheat;
• planned surgery in the next month.

Conclusion

The buckwheat diet is an effective and safe way to lose weight. Each of the described diet options gives noticeable results within a week. At the same time, those losing weight will not experience a constant feeling of hunger, which minimizes the possibility of “breakdowns.”

Like any other diet, buckwheat fasting should not last long. The optimal period is 1-2 weeks. Otherwise, there is a risk of unpleasant consequences. Be healthy!