Although the porridge diet is relatively unknown, it is extremely effective. This is because it is not a classic diet where you have to go hungry all day and then eat nothing tasty.
This is precisely why many weight-loss strategies are not sustainable and do not lead to long-term success.
If you have to go hungry all the time and then forgo a lot at meals, the change in diet will not be maintained in the long term.
Find out in this article how you can lose weight sustainably and in the long term with the help of the Porridge Diet.
That's why porridge is the ideal breakfast in the diet
Porridge, also called oatmeal, is largely made of oats, which is exactly what makes porridge such a good companion for your diet. Oats are a true superfood.
The long-chain carbohydrates , along with the high fiber content , result in a slow rise in blood sugar levels and thus prevent food cravings.
Furthermore, the fiber helps to satiate you for a long time by swelling in the stomach. This is also beneficial for your digestion, as the swelling properties of oats stimulate it.
Meanwhile, the proteins help prevent excessive muscle breakdown, a known side effect of diets, by providing building blocks for new muscle tissue through their amino acids.
If you consume plenty of protein in your diet and exercise regularly, you can protect your muscles from increased breakdown while primarily losing fat.
But that's not all. Oats can do much more. The healthy fats also aid in weight loss, as paradoxical as it sounds. The minerals and vitamins ensure strong hair and healthy nails.
Particularly noteworthy is the cholesterol-lowering effect that oatmeal has.
If oatmeal is consumed in sufficient quantities, as is the case with an oatmeal diet or the porridge diet, noticeable changes can be seen.
The oatmeal diet is a very similar diet to the porridge diet, with the primary difference being that the oat diet is more than just oatmeal.
More precisely, it is about integrating the nutrient-rich oats into everyday life as often and as varied as possible, and as sensibly as possible.
Low-calorie porridge – this is how you succeed
However, if you want to lose weight specifically, you should always pay attention to the calories . Because they are the most critical factor when it comes to weight loss.
As healthy as porridge may be, the calories should still be examined closely. As long as you consume more energy in the form of calories than you need, you will not lose weight.
Fortunately, oatmeal looks extremely good in this context as well. A usual serving of porridge , approximately 50 grams, contains berry topping with about 400 calories .
Breakfast Recipe: Low Calorie Weight Loss Porridge (Sugar Free)
Ingredients
- 50 g oatmeal
- 1 pinch of salt
- 130 ml water
- To taste: Healthy toppings e.g. berries (such as blueberries), chia seeds, flax seeds, healthy oils, fresh fruits, or dried fruits (such as apricots or plums). Attention: dried fruits contain many calories.
Preparation
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Heat the water (for example, in a kettle).
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Put the oatmeal in a bowl with the pinch of salt.
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Pour the boiling water into the bowl.
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Stir the porridge well until it reaches a creamy consistency.
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Decorate it with your toppings.
Nutritional values
The basic recipe for classic oatmeal has only 200 calories, but it tastes even better with fresh berries or a handful of nuts as a topping.
Berries are suitable fruits because they are extremely low in calories , but still provide plenty of flavor and healthy vitamins.
However, you should pay particular attention to the seeds, kernels, or nuts as a topping, as they have an extremely high calorie content.
Nevertheless, we recommend including at least a small portion in your breakfast. Nuts are extremely healthy and can even aid in weight loss by filling you up quickly and for a long time. However, this is only true if you don't go overboard.
Lose weight sustainably with the porridge diet
If you are now afraid that you will only be allowed to eat oatmeal daily, we can reassure you that this is not the essence of this diet. Rather, it's about using porridge as a low-calorie yet nutrient-dense start to the day.
One serving of oatmeal per day , combined with a calorie-reduced and nutrient-rich diet that is below your calorie requirement, can already help you lose weight.
This may sound too simple, but this diet is actually easy to implement and promising .
Because oatmeal, as a healthy breakfast , fills you up quickly and long-term despite the low amount of calories, allowing you to easily get through to the next meal without unhealthy snacks.
This not only saves you calories at breakfast, but also prevents cravings between main meals.
How many meals you actually eat or how much porridge you want to eat every day is entirely up to you. It is important that you do not exceed your calorie requirements and do not go too hungry at the same time.
The goal should be to change your diet in the long term – and this is best achieved if the diet feels playful. Incidentally, this works particularly well if you give yourself and your taste buds regular variety.
Porridge variations for plenty of variety
Variety not only means preparing the porridge differently but also enjoying it at different times of the day.
Seasoned with the right porridge spices, oatmeal is also very suitable for lunch or dinner. The good thing is that spices are virtually calorie-free, yet they provide your oatmeal with a unique taste.
In addition to healthy cereal, have you ever heard of overnight oats ? This delicious variation of porridge can easily be prepared overnight in the fridge.
By soaking overnight, the flavors can unfold even better. Thus, you not only have a particularly delicious breakfast but also save time when your schedule is more hectic.
As you can see, there are almost countless ways to prepare it. For instance, you can make oatmeal particularly low in calories if you prepare it with water or low-calorie plant-based drinks.
You can also vary a lot with the toppings or spices. Try different options and discover what works best for you.
We wish you an enjoyable exploration and much success in losing weight 😉
