How to cook buckwheat for weight loss correctly: cooking methods and delicious dietary dishes

Those who want to lose weight have heard a lot about the benefits of buckwheat for weight loss. This cereal helps remove extra pounds if use it according to certain rules. There are several options for a 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. The cereal is inexpensive and contains many vitamins and minerals.

Composition and beneficial properties

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

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

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

Buckwheat contains water, ash, dietary fiber, mono- and disaccharides, starch. B vitamins ensure the functioning 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 artery walls, improves the functioning of the thyroid gland and heart.

Buckwheat is gluten-free and contains large amounts of fiber (56% of the daily value), thanks 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%.

Omega-3 and 6 fatty acids, phospholipids, phytoestrogens, flavonoids provide good health.

Operating principle

Buckwheat helps you lose weight thanks to complex carbohydrates, which are slowly absorbed, and satiety occurs faster. Necessary number of calories the body does not receive it and after 3 days begins to break down the accumulated fat in order to get enough energy.

The fiber in cereals enters the intestines not completely digested, cleansing it of toxins.

Which buckwheat is better to buy?

For diets and weight loss, choose the highest grade unsteamed kernels. This type of cereal retains all its beneficial properties, 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 the form of crumbs.

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

Buckwheat prodel (crushed grain) and chaff (heavily crushed grain) are not suitable for the diet: they are not eaten on their own, but added to dishes with flour, salt, and sugar.

How to cook buckwheat for weight loss

For cereal to become a dietary product, it is important to prepare it correctly. A daily diet of one grain is varied with other healthy foods.

Boil

Buckwheat cooked in water is the lowest in calories. To prepare the dish 1 tbsp. washed cereal pour 1.5 tbsp. water, put on fire. When the grain boils, keep it on low heat for another 15 minutes. They eat it for breakfast.

Steam

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

In a slow cooker

Buckwheat cooked in a slow cooker retains its beneficial properties. for weight loss properties due to quick cooking: 1 tbsp. The kernels are washed, placed in a multicooker bowl and fried in the “Baking” mode. The cereal dries and acquires a beautiful golden color. Then add 2 tbsp. water and cook everything in the “Buckwheat” mode. They eat this porridge at any time of the day.

Stew

For stewing, take a frying pan or cauldron with thick walls and high sides, 1 tbsp. washed kernels, which are filled with 1/2 tbsp. water, cover tightly and place over medium heat. As soon as the water boils, continue to simmer over low heat until done. Keep the cereal at +170°C in the oven.

Stir the dish only if it burns. Then add water. Buckwheat is cooked under the influence of steam and gradually evaporating water. They eat it during the day or evening with vegetables and meat.

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

Sprout

Green buckwheat is sold in vegetarian sections and health food stores. The grains are washed with cold water until the water becomes clear. 0.5–1 tbsp. The cereals are transferred to 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 this, rinse again under running water to wash off the mucus, dry, laying out in a thin layer on paper towels. Pour the grains into a bowl, cover with a saucer and place in a dry place out of direct sunlight.

The cereal 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, this product is added to the diet.

Attention! To ensure that buckwheat is well digested and does not cause cramps, it is chewed thoroughly.

Bad and good combinations

Buckwheat goes well with certain foods:

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

Products not suitable for the buckwheat diet:

• high in animal fats: butter, sausage, lard, eggs, fish;
• with fast carbohydrates: bread, pizza, honey, sugar, confectionery, carbonated drinks, 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 per day. Warm green tea without sugar and herbal infusions are allowed. Wash down buckwheat with natural vegetable juice without salt and sugar: tomato, beetroot, pumpkin.

How to eat buckwheat for weight loss

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

Daily norm

Buckwheat is eaten in the amount that the body accepts: salt and sugar are not added to the grain, and it is not possible to eat a lot of unleavened porridge.And with supplements, not everyone is able to last 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 done on buckwheat with kefir. They are carried out once a week for two months, then once a month for a year. In one day it takes up to 3 kg.

Basic Rules:

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

Preparing buckwheat for a fasting day: 200 g of washed grains are poured into a ceramic or glass bowl, poured with 750 ml or 500 ml of kefir, and left covered overnight (8–10 hours) in the refrigerator. During this time, the cereal absorbs kefir, swells and becomes soft.

Diet dishes

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

Cutlets

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

Casserole

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

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

Bake everything in the oven until cooked, which is checked by checking the cabbage.

Pancakes

Boiled cereal is mixed with one egg, 100–200 ml of kefir and flour until it is slightly thicker than pancake batter. Form pancakes and fry in a frying pan greased with olive oil.

Attention! None of the buckwheat diet dishes are salted or sugar is added to them.

Buckwheat diet

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

Menu and duration

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

Three day diet

1 day:

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

Day 2:

1. Breakfast: oatmeal.
2. Lunch: tomato soup, boiled/steamed buckwheat with chicken meatballs, fruit, tea.
3. Dinner: fresh vegetable salad, 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 for five days: cottage cheese with dried fruits and tea.
All lunches: buckwheat porridge steamed in water with boiled/steamed/baked meat in foil, fruit.
All dinners: only vegetables (stews, salads, sautés).

Seven day diet

From Monday to Wednesday:

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

From 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 throughout the day, washed down with kefir or water.

Important! If during the diet there is an acute feeling of hunger, the head begins to feel dizzy or hurt, eat 2 buckwheat breads once a day 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.
Afternoon 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 noticeable in any case.. Complex carbohydrates are absorbed by the body slowly and satiate you for a long time; you won’t be able to eat a lot of buckwheat at once.

If you follow such a diet for 3–7 days, you will lose from 3 to 5 kg of weight. In 14 days they lose up to 12 kg. Moreover, the body is designed in such a way that if it only has 3 extra kg, it will not be possible to lose 12 kg. The specific values ​​and diet will be determined by a nutritionist.

If you eat cereal drenched in kefir only in the morning for 7–10 days, you lose up to 4 kg of weight. On a fasting day, they lose 1–3 kg.

The right way out

To prevent lost kilograms from returning, after dietary days, foods that go well with buckwheat are gradually added to the diet in the same volumes. Cereals are eaten in any variation every day or every other day.

List of foods that are prohibited from being consumed in the first two weeks after finishing the diet:

• confectionery;
• alcohol;
• salt and products with a high content of salt (chips, crackers);
• potato;
• 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 the buckwheat diet, consult a gastroenterologist and nutritionist. The doctor will prescribe suitable options for preparing meals and a method of losing weight, and determine the duration of such nutrition.

You can’t go on a buckwheat diet:

• pregnant women;
• nursing women;
• people after 65–70 years (decided by the doctor);
• children under 14 years of age;
• people with colitis, hemorrhoids, acute pancreatitis, 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, sweeten food with honey and increase walks in the fresh air to 40 minutes a day.

Weight loss occurs quickly, causing the skin on the legs, abdomen, and arms to sag. To maintain its tone, take a contrast shower in the morning and evening: alternately pour cold and hot water over problem areas.

Attention! During a buckwheat diet, physical exercise is contraindicated. Sports activities begin two weeks after changing the diet. Duration: once a week for 30–40 minutes.

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

Conclusion

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