You are having porridge for breakfast and trying to get rid of extra pounds, but can’t understand why it doesn’t help, despite such a healthy and tasty start to your day? Analyze the calorie content and composition of your favorite delicacy. If you want to feel great in the morning and forget about losing weight, switch to cereals.
Mechanism of weight loss
Why are high-calorie cereals considered so beneficial for weight loss? They represent natural vegetable carbohydrates that:
- create a long-lasting feeling of fullness, helping to stick to any diet without experiencing hunger until lunchtime;
- improve digestion thanks to dietary fiber;
- cleanse the body;
- speed up the metabolism;
- burn fats;
- have a beneficial effect on the cardiovascular system (oxygen is an active fat burner);
- reduce stress (reduce cortisol level – you won’t “seize” stress);
- give energy and vivacity from early morning (this quality is especially appreciated by those who are constantly on a diet).
Don’t be afraid of the high calorie content of cereals as your organism will transform them into the energy needed for your daily activities. Such breakfasts are especially good after a morning run or workout.
Note! Cereals are not recommended for celiac disease and cereal allergy.
Approved cereals for weight loss
Oat flakes (360 kcal)
One of the healthiest and most popular cereals among nutritionists. It is very delicious. It is rich in fiber, vitamins, and magnesium. Oatmeal is recommended for weight loss for people with diabetes and hypertonia. It improves digestion, cleanses the body of toxins, eliminates constipation, calms the nervous system, and speeds up the metabolism. Oatmeal nourishes, provides a long-lasting feeling of fullness, and energizes for the whole day. There are three types of it: coarse, instant, and extra (they differ in cooking time).
Cornflakes (360 kcal)
When losing weight, you can only eat cornflakes that are marked “diet” or “sugar-free”, as most manufacturers produce them for children – they are too sweet and therefore more caloric. Cornflakes contain dietary fiber, minerals (potassium, sodium, iron, zinc, calcium, and magnesium), and vitamins (niacin, tocopherol, retinol). Nutritionists appreciate them for their ability to quickly and for a long time eliminate hunger even in small portions. In addition to losing weight, such regular breakfasts will strengthen your heart.
American physician J. H. Kellogg patented cornflakes in 1895. In 1906 he founded the Kellogg’s Company, which still remains the leader in cereal production.
Buckwheat flakes (330 kcal)
They are as useful as oatmeal but less popular because of their specific flavor (not everyone likes buckwheat). Flakes saturate the organism with dietary fiber, magnesium, iron, and vitamins. They have a beneficial effect on the circulatory system and heart, increase hemoglobin levels, tone up the body, strengthen the immunity, and normalize the metabolism. A pleasant bonus during weight loss will be a noticeable improvement in the condition of your hair, teeth, and nails. Their main advantage is their fat-burning effect.
Fun fact. Nutritionists recommend men who want to lose weight to eat buckwheat porridge for breakfast. It helps to kill two birds with one stone: lose weight and increase sexual desire (they don’t have such an effect on women).
Rye flakes (340 kcal)
They are as useful as the others but less popular due to their inferior taste. Not all manufacturers produce rye flakes, so you will have to look for them. They contain many nucleic acids and minerals (calcium, phosphor, zinc, magnesium, iron). They promote weight loss as they suppress hunger and have a calming effect (reduce stress, prevent the production of cortisol that contributes to fat accumulation and overeating). By losing weight with their help, you can also improve your brain function, eliminate constipation, and lower cholesterol levels in the blood.
Rye flakes are recommended for weight loss for those who have a high risk of developing cancer (there is a theory that rye destroys cancer cells).
Wheat flakes (350 kcal)
They are rich in amino acids, protein, and vitamins. Their main distinctive feature is their increased nutritional value, which is why they are recommended for athletes as a dietary breakfast. They are also very useful after a morning run to restore strength. In addition to losing weight, they will definitely strengthen your immunity, rejuvenate your entire organism, flush out harmful substances, and even normalize your hormonal levels. Wheat flakes are especially useful for women, as they contain lots of iron, which helps to recover during menstruation and replenish blood loss.
It’s difficult to say for sure which flakes are better for weight loss. As you can see from this review, they all have practically the same calorie content and are similarly beneficial for your organism. That is why nutritionists strongly recommend not to get focused on one type of flakes, but alternate them for a balanced dietary or healthy nutrition.
A fly in the ointment. Unfortunately, many experts are skeptical about the benefits of cereals for weight loss and health. It’s hard to argue with them. Firstly, most bioactive substances in cereals are contained in the bran, which is removed during production. Secondly, what’s left is destroyed by further heat treatment. Thirdly, the final stage (rolling) crushes coarse dietary fiber, making it practically useless.
Brands:
Fitness by Nestle
The Swiss company positions it as a dietary product that promotes weight loss. It is based on whole wheat flakes with added vitamins and whole oat grains. The range of products includes:
- ready-to-eat classic breakfast cereals without additives (calorie content – 352 per 100 g) – $2.3 for 250 g;
- with dark chocolate (377 kcal) – $2.9 for 275 g;
- with fruits, berries, and nuts (350 kcal) – $2.9 for 300 g;
- with yogurt (382 kcal) – $2.8 for 245 g.
Advantages of ready-to-eat breakfast cereals Fitness by Nestle:
- minimum sugar and salt content;
- whole-grain additives;
- enriched with B and D vitamins and calcium;
- quick to prepare.
Cooking instructions:
- pour a glass of hot (but not boiling) milk over Fitness wheat flakes (30 g);
- add berries, fruits or honey to taste and stir;
- your breakfast will be ready in 5 minutes.
AxaHarmony
Ukrainian brand
