How to cook porridge for weight loss

There is a great dish for all losing weight – oatmeal. If you follow the measure in the use of additives, such as dried fruits, which are very high in calories, it is quite realistic to lose weight.

how правильно приготовить овсяную кашу для похудения

What should be considered by all who lose weight

About oatmeal, you can only say words of praise. It contains trace elements: zinc, iron, magnesium, vitamins, but the main thing is the presence of coarse dietary fibers in the croup. They contribute to easy natural bowel cleansing. In addition, a high content of fiber makes even a small portion of porridge unusually satisfying product..

For weight loss cook oatmeal on the water in two ways – “boiled” or “steamed”. The finished dish is filled with dried fruits, flax seeds, dried citrus fruits, fresh berries. Oatmeal, intended for weight loss, it is not customary to spice sugar, only the use of honey is allowed.

The diet may look like this:

  • oatmeal on water or kefir (portion 200 grams) – 5 times a day;
  • tea is only green, herbal teas are allowed;
  • clean water up to 2 liters per day;
  • a cucumber or green apple as a snack.
Classic Oatmeal
how правильно приготовить овсяную кашу для похудения
Ingredients amount
cereal (preferably coarse) 75 grams
water 140 ml
berries or apples taste
refined olive oil 1 teaspoon
Time for preparing: 10 minutes Calories per 100 grams: 220 Kcal

The classic recipe for making oatmeal for weight loss is necessarily oatmeal cooked in water. And no salt and especially sugar.

Oatmeal easy to boil soft. Therefore, many of them do not require boiling. Enough to fill the cereal into a container, pour hot water, cover with a lid and wait 3 minutes.

to steam кашу

Season with butter. When the porridge has cooled, you can add apple or berry pieces.

add ягоды

You can prepare a healthy breakfast on the stove. To do this, pour the flakes in boiling water at a ratio of 1: 2, cook until ready over a very slow fire, about 8 minutes. In the finished dish add olive oil, sliced ​​apple. Stir, heat on low heat for 1 minute.

How to cook porridge

The day started with oatmeal porridge poured with kefir is the key to success in the fight against obesity. Therefore, we present you a recipe for oatmeal with kefir for weight loss. According to this recipe, kefir is added to it instead of milk. It turns out a light, nutritious and tasty dish..

For 1 portion you will need:

  • 2 tablespoons of a heap of cereal;
  • 100 grams of kefir;

Fillers to choose from:

  • ¼ cups of dried sliced ​​mandarins;
  • 1 orange (peeled, diced);
  • liquid honey – only 1 tsp.

Total cooking time – no more than 10 minutes, the energy value depending on the selected fillers – from 200 to 230 calories.

Pour oatmeal flakes into a cup, add kefir, orange slices, honey. Stir all ingredients, then add cubes of dried shredded mandarins, stir still. Leave in the refrigerator until the morning. There is oatmeal on kefir better chilled.

You can do it differently: in the evening, soak the oatmeal flakes in warm boiled water. The resulting mass pour kefir in the morning right before a meal. Add on demand fillers and healthy breakfast for weight loss is ready.

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Leenivaya Oatmeal – the perfect dietary dish

Suitable for anyone who seeks a slim silhouette, but in the morning does not have time to prepare a nutritious breakfast. Porridge can be “cooked” in the evening, and then used in the workplace or on the road.


  • 50 grams of cereal;
  • a handful of any berries (which like);
  • 150 ml of yoghurt without sugar and additives;
  • sweeten with honey (1 teaspoon).

The time required for cooking – from 5 to 7 minutes, calorie – 240 kcal.

How to cook a lazy oatmeal for weight loss in a jar: put oatmeal in a jar, add yogurt, honey, close a tight lid. To mix all the ingredients, the jar should be well shaken. Open, pour a handful of berries and mix gently.

Jar in a closed form to send in the refrigerator overnight. Such porridge is stored up to 3 days. Breakfast can be cooled product or heated in a microwave. Sprinkle the finished porridge with berries.

Porridge on water with dried fruits for weight loss

useful рецепт

The beauty of oatmeal is that its neutral taste is perfectly combined with various fillings, including dried fruit..

Ingredients for 1 serving:

  • dried apricots – 5-6 halves;
  • 2 tablespoons of cereals;
  • 10 grams of oat bran.

The cooking will take 10 minutes, the calorie dish will not exceed 250 kcal.

Dried apricots should be washed, to do this, pour boiling water a couple of times and rinse with cool water. Cut into slices. Boil water in a saucepan, add oatmeal to it, then boil dried apricots after boiling.

Cooking times for specific flakes are usually indicated on the package. According to these recommendations after boiling, it is necessary to reduce the fire to a minimum, constantly stirring to bring porridge to readiness. Sprinkle with oat bran, let it brew for 3 minutes..

Oatmeal can be cooked differently. Take two bowls, in one fill the flakes, oat bran, mix, pour boiling water, cover with a suitable lid. In another cup, steam up dried apricots. After 5 minutes, rinse it, cut into pieces, add to the porridge just before eating.

Steamed oatmeal for breakfast

If you regularly eat oatmeal steamed in water, you can significantly reduce weight. Having just one box of oatmeal flakes and a bit of fantasy, you can eat a new porridge every morning. Here are some variations of this dish..

It will be required for 1 portion:

  • oatmeal flakes – 2-3 tbsp. spoons;


  • ground cinnamon – ¼ part of a teaspoon;
  • 1 green apple;
  • 5 grams of chopped flax seed;
  • half a teaspoon of liquid honey.

To steam the porridge, it will take no more than 5 minutes, the caloric content will be low, about 200 kcal.

Coarse flakes pour boiling water in a ratio of 1: 2. Leave overnight. In the morning add liquid honey to the finished porridge, sprinkle with cinnamon, which will significantly improve the body’s metabolism.

Oatmeal steamed in the evening, with the addition of chopped flax seeds, is an unsweetened option that older women usually prefer. Flax is needed to improve digestion – in this, nutritionists and doctors are united.

You can do differently. Zaparit oatmeal on the water, and already in the finished porridge add grated or sliced ​​green apple into slices. It turns out porridge with a new taste and a high content of coarse dietary fiber. They are necessary for weight loss, because they help cleanse the body.

Tips for those who want to lose weight

porridge для похудения

So that efforts are not in vain, you need to consider the following:

  • lose weight not from oatmeal, and with oatmeal, the abuse of sugar and sweet additives will reduce the effect of weight loss to zero;
  • options for good supplements: fresh, frozen or dried strawberries, cranberries, black currants, lingonberries;
  • dried apricots are allowed to add dried apricots, prunes, while not forgetting, soak them in hot water;
  • It is not necessary to carefully choose oatmeal, the main thing is to buy coarse flakes, which are recommended to be cooked for at least 8 minutes;
  • if you do not boil the porridge, but simply fill it with boiling water, you will be able to lose weight faster.

The effectiveness of the use of the product, the results

When properly applied, oatmeal will really help get rid of extra pounds. And at the expense of fat, not muscle tissue. Carbohydrates in the composition of cereals provide the body with the necessary energy, and proteins help burn fat.

The calculation, according to the above recipes
carbohydrates fats squirrels calorie
Oatmeal flakes 32.7 2.9 5.95 180.7
Green apple 11.3 0 0.4 40,8
Honey sixteen 0 0 64
Kefir 6 2 5.6 80
Flax seed 4.21 3.7 1.65 30.2
Oat bran 9.06 1.42 3.6 64
Sugar Free Yogurt 20.8 5.8 6 160
Mandarin 4.3 0 0.4 18,8
Orange 6.72 0 0.72 29.76
Dried apricots 13.18 0 1.04 56,88

Two kilograms per week – such a weight loss is quite possible, only if all the rules are followed. It is necessary to take into account that only complex carbohydrates are suitable for the diet, such as those contained in the wholemeal groats and fruits..

The diet based on oatmeal is fairly balanced and contains all the necessary nutrients that accelerate the basic metabolism, which contributes to further weight loss.