Porridge For Weight Loss – How to Lose Weight With Porridge?

Weight loss is all about eating healthy and yes, you can add porridge to your diet to lose weight. Porridge can help you achieve your weight loss target as good as oatmeal and muesli. In fact, oatmeal and muesli is also a kind of porridge that you can eat in breakfast to lose weight. It is recommended that you only feed on homemade porridge to lose weight because it is free from sugar and other elements used for the flavoring. Homemade porridge is relatively lower in calories and highly beneficial for weight loss.

How many calories are there in Porridge?

The number of calories present in porridge will entirely depend on the kind of porridge you choose. Let’s find out the nutritional facts along with estimated number of calories in different kinds of porridge.

1.      Homemade sweet wheat porridge (Calories in Daliya)

Nutritional Facts – Daliya

Calories 200 Sodium 9 mg
Total Fat 4 g Potassium 0 mg
Saturated 0 g Total Carbs 34 g
Polyunsaturated 0 g Dietary Fiber 8 g
Monounsaturated 0 g Sugars 5 g
Trans 0 g Protein 6 g
Cholesterol 0 mg  
Vitamin A 0% Calcium 2%
Vitamin C 0% Iron 10%

 

These calories further decrease if you use water instead of milk and avoid sugar in the preparation of wheat porridge (dalia).

2.      Oatmeal Porridge – 100 gms Quantity Nutritional Value

Nutrition Facts: Oats, raw – 100 grams

Amount
Calories 389
Water 8

%

Protein 16.9

g

Carbs 66.3

g

Sugar ~
Fiber 10.6

g

Fat 6.9

g

Saturated 1.22

g

Monounsaturated 2.18

g

Polyunsaturated 2.54

g

Omega-3 0.11

g

Omega-6 2.42

g

Trans fat ~

 

3.      Quinoa Nutritional Value

This is the nutrient content in 1 cup (185 grams) of cooked quinoa (2):

  • Protein: 8 grams.
  • Fiber: 5 grams.
  • Manganese: 58% of the recommended daily allowance (RDA).
  • Magnesium: 30% of the RDA.
  • Phosphorus: 28% of the RDA.
  • Folate: 19% of the RDA.
  • Copper: 18% of the RDA.
  • Iron: 15% of the RDA.
  • Zinc: 13% of the RDA.
  • Potassium 9% of the RDA.
  • Over 10% of the RDA for vitamins B1, B2 and B6.
  • Small amounts of calcium, B3 (niacin) and vitamin E

How Porridge Helps in Weight Loss?

Porridge is a nutritional, light, and high satiety food helping in weight loss in numerous ways. Let’s have a look at the properties of porridge helping in weight loss:

1.      High Satiety Food

According to the studies, porridge is one of those foods that makes you full after just small amount of consumption and keeps you full for quite a long time. So, if you have porridge in the breakfast, you can stay full till the noon. Though, do not forget your pre-lunch snacks. They’re important too.

2.      Filled with Nutrients

Most of the porridges are filled with good amounts of nutrients including vitamins and other essential minerals. It is also rich in protein. Adding dry fruits make it even more nutritious and delicious. All these nutrients are helpful in keeping your health and weight under check.

3.      Low in Calories

Porridge is low in calories than many other breakfast alternatives, which makes it one of the most favorable breakfasts for weight loss. It can be slightly high in calories than quinoa and oatmeal, but you must know how you can add it to your diet to lose weight.

4.      Great Source of Calcium

If prepared with milk, porridge becomes and extremely good source of calcium which is very important while you’re losing weight. Eating calcium-rich diet when you are trying to lose weight helps you burn fat faster and it is also effective in reducing the size of your waist. According to a study published in International Journal of Clinical Practice, each cup of porridge fulfills 12% of your daily calcium needs.

How to make porridge for weight loss?

There are many ways you can prepare or cook the porridge to make it great for weight loss.

Let me enlighten you with the Porridge Recipe to Lose Weight:

1.      Porridge with Milk

Ingredients you need:

  1. Half bowl porridge
  2. 2 Cups Milk
  3. Cardamom and cinnamon powder
  4. Dry fruits
  5. Honey for sweetness

Recipe1:

  1. Heat up the pan and polish its surface with Desi Ghee or Olive Oil
  2. Add the porridge and roast it for 5-7 minutes.
  3. Add milk to it and let it boil.
  4. Keep it on low flame for 20 minutes.
  5. Add cinnamon, cardamom, and dry fruits.
  6. Add honey to make it sweet.
  7. Serve hot.

2.      Porridge with Water

Ingredients you need:

  1. Half bowl porridge
  2. 2 Cups water
  3. Cardamom and cinnamon powder
  4. Dry fruits
  5. Honey for sweetness

Recipe1:

  1. Heat up the pan and polish its surface with Desi Ghee or Olive Oil
  2. Add the porridge and roast it for 5-7 minutes.
  3. Add water to it and let it boil.
  4. Keep it on low flame for 20 minutes.
  5. Add cinnamon, cardamom, and dry fruits.
  6. Add honey to make it sweet.
  7. Serve hot.

You can also add handful of berries to make it more delicious.

Tips for Eating Porridge for Weight Loss

  1. Do not eat more than a bowl
  2. Do not add sugar because it make it high in calories
  3. If you are eating it more frequently than try to eat all kinds of porridge including quinoa and oatmeal
  4. If you’re on a vegan diet, then go for water porridge only

Best time to eat porridge

Many nutritionists and weight loss experts will only suggest eating porridge as a breakfast only. Since, it is high-satiety food, it can be hard to digest at lower levels on inactivity throughout the day.

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