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5 porridge recipes for weight loss

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  • What is porridge?
  • What does oatmeal mean?
  • How healthy is porridge?
  • Can you lose weight with porridge?
  • How many grams of oatmeal equals one serving?
  • How do you prepare porridge correctly?
  • Which ingredients go well with the porridge?
  • 4 porridge recipes to help you lose weight
  • Conclusion: Porridge is the perfect winter breakfast to lose weight

Starting the cold day with a healthy and filling meal is a good idea, because porridge is really the ideal winter breakfast. And the best thing is: porridge in the morning not only gets rid of cravings, but also those extra pounds.

Here we will explain to you what makes porridge so healthy, why it is ideal for losing weight and how you can easily prepare it. Plus: The best recipe ideas – from healthy chocolate oatmeal to high-protein porridge.

What is porridge?

This refers to the warm porridge that is prepared from cereal flakes, such as oat or spelled flakes, and milk. Alternatively, you can prepare your porridge with water or plant-based milk alternatives. The traditional version from Scotland used to be prepared with just water and a pinch of salt. Certainly not to everyone’s taste, but in any case a great filler.

What does oatmeal mean?

The difference is subtle but significant: While the American oatmeal really only consists of oat flakes, a porridge can also be made from other types of grain or pseudo-cereals, such as buckwheat or quinoa.

However, there is another “cool” brother of porridge: the so-called overnight oats – have you ever heard of them? As the name suggests, this is also an oatmeal meal, but a cold version. Here you let the oatmeal-milk mix soak in the fridge overnight. The practical thing about it: You can eat your breakfast straight away in the morning or take it with you to work, for example in the practical muesli cup from Mepal, and you don’t have to prepare it first.

How healthy is porridge?

What a question: where should we start? You will hardly find a healthier breakfast than porridge. The reason: the oatmeal. According to studies, the cereal flakes contain many healthy ingredients, such as:

  • Fiber (beta-glucans)
  • Lots of vegetable protein (13 grams per 100 grams)
  • Complex carbohydrates
  • Numerous micronutrients, such as B vitamins, iron, magnesium & Co.

You can eat oatmeal every day without hesitation

Oatmeal provides you with energy and at the same time keeps you full for a long time. According to studies, the complex carbohydrates and healthy fiber (especially the so-called beta-glucans) in oats cause insulin and blood sugar levels to rise more slowly and the body is therefore supplied with more constant energy. The long-chain carbohydrates are much more branched in structure than simple carbs, for example from toast with jam, and are more difficult for the body to break down.

The fiber also boosts your digestion, keeps your intestines and microbiome healthy and, thanks to its large swelling capacity, also makes you feel really full, as studies show.

But that’s not all: the beta-glucans already mentioned can do more than just fill you up: they make oatmeal one of the healthiest foods ever. Why? Studies have shown a positive effect of beta-glucans in reducing the risk of cardiovascular disease, inflammation and type 2 diabetes. They have also been proven to have a cholesterol-lowering effect.

Can you lose weight with porridge?

Clear! Because porridge is the ideal basis in the morning if you want to lose weight. A delicious and nutritious breakfast bowl with oatmeal provides you with plenty of energy for a successful day or a strenuous workout. A normal portion of porridge will keep you full for a long time. And your blood sugar level remains stable – goodbye to cravings.

By the way: You don’t necessarily have to eat porridge as the first meal of the day. You can also eat it at lunch or simply snack on a small portion, about an hour before training as a pre-workout meal.

How many grams of oatmeal equals one serving?

Although oat flakes are very healthy, with 370 kilocalories per 100 grams, they are not exactly low in calories. For a normal-sized portion of porridge as a man, calculate around 50 to 60 grams of oat flakes, which corresponds to 5 to 6 tablespoons (10 grams each) of oat flakes. It doesn’t sound like much at first, but swelling in water or milk makes the porridge even more filling. There are also fruit or other toppings added.

How do you prepare porridge correctly?

Making porridge is really super easy and only takes a few minutes. The only question is: should you cook your porridge with milk or water? Whether you prepare your porridge with water, cow’s milk or a plant-based milk alternative, such as an almond drink, is entirely up to you and your preferences. While water is of course higher in terms of calories (it contains 0 calories), porridge made with milk is definitely creamier and sweeter.

Tipp: You can also combine both in one porridge. The longer you cook the porridge and the less liquid you add, the thicker it becomes.

  1. In a small pot, bring 200 milliliters of milk/water to the boil with 50 grams of oat flakes and a small pinch of salt if desired.
  2. Simmer, stirring, for 2 to 3 minutes until desired consistency is reached.
  3. Taste and sweeten as desired
  4. Then add your toppings of choice.

Which ingredients go well with the porridge?

You can have fun with the toppings as you please. You can add a few nuts, seeds and nut butter, but of course also fruit of your choice. Just don’t overdo it, less can be more. Because if you add the porridge base plus all the toppings, you can end up with a real calorie bomb. 50 grams of oat flakes plus 200 milliliters of milk provide around 280 calories.

Here is a small compilation of popular ingredients so that you can keep a better eye on the calories in your porridge:

  • 1 TL Ahornsirup (26 kcal) oder 1 TL Honig (31 kcal)
  • 1 tsp almond or peanut butter (58 kcal)
  • 1 EL Leinsame (56 kcal) or 1 EL Chiasamen (73 kcal)
  • 1 EL Kürbiskerne (84 kcal)
  • 20 g Cranberries (60 kcal)
  • 20 g almonds (114 kcal) or 20 g walnuts (131 kcal)
  • 1 EL Kokosraspeln (93 kcal)
  • 1 banana (105 kcal)
  • 1 Apfel (97 kcal)
  • 50 g berries (around 17 kcal depending on the variety)

4 porridge recipes to help you lose weight

No idea which of the ingredients and toppings you should use to pimp your porridge? Then we have a little inspiration for you here. All four recipes are designed for one person and one serving.

Chocolate porridge with bananaPorridge Chocolate Banana Chocolate

  • 50g oat flakes
  • 200 ml milk (or water)
  • 1 tablespoon baking cocoa
  • ½ Banana
  • 1 TL Honig

preparation

  1. Put the milk/water together with the oat flakes in a pot and bring to the boil while stirring, simmer for 2 to 3 minutes, continue to stir so that nothing sticks.
  2. Stir in honey and baking cocoa. Taste when the desired consistency is reached.
  3. Then put the porridge in a bowl.
  4. Slice the banana and add it as a topping.

Protein-Porridge mit Whey

  • 50g oat flakes
  • 200 ml milk (or water)
  • 2 tbsp protein powder
  • 1 fresh fig
  • 30g blueberries
  • 2 tbsp almond flakes

preparation

  1. Put the milk/water in a pot together with the oat flakes and the protein powder and bring to the boil while stirring, simmer for 2 to 3 minutes.
  2. Pour the porridge into a bowl.
  3. Quarter the fig and add as a topping.
  4. Add blueberries and almond pieces.

Peanut butter porridge with blueberries and banana

  • 50g oat flakes
  • 200 ml milk (or water)
  • 1 tbsp peanut butter
  • 30 g blueberries
  • 1 Banana

preparation

  1. Put the milk/water together with the oat flakes in a pot and bring to the boil while stirring and simmer for 2 to 3 minutes.
  2. Stir in peanut butter.
  3. Place porridge in a bowl.
  4. Cut the banana into slices and use it with the berries as a topping.

Winter porridge with apple and cinnamon

  • 50g oat flakes
  • 220 ml milk (or water)
  • 1 tbsp ground hazelnuts
  • 1 small apple
  • 1 tbsp maple syrup or honey
  • 1 pinch of cinnamon

preparation

  1. Put the milk/water together with the oat flakes in a pot and bring to the boil while stirring and simmer for 2 to 3 minutes. Stir in the hazelnuts.
  2. Season with maple syrup and cinnamon when the desired consistency is reached. If the porridge is too thick, add a splash of liquid.
  3. Arrange the porridge. Cut the apple into pieces or wedges and pour over the finished porridge.
  4. If desired, top with a few chopped nuts of your choice.

Conclusion: Porridge is the perfect winter breakfast to lose weight

Porridge is neither stuffy nor boring, but healthy and delicious. Ideal for getting rid of a few annoying winter kilos. With our porridge recipes you can eat your breakfast fit and slim through the dark season. We wish you a bon appetite!

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