What is better for losing weight - rice or buckwheat: we compare calorie content, benefits and reviews of losing weight
Cereals are an obligatory component of any dietary and medical nutrition, and their wide selection allows you to diversify the diet and organize a cereal diet for weight loss. Buckwheat, millet, barley, oatmeal, rye, wheat, rice are sources of energy and components valuable for the body, each of these cereals is useful in its own way.
Among the wide range of cereals, buckwheat and rice are especially popular. From the article you will learn what is better for losing weight - rice or buckwheat, how many calories these cereals contain, what are the benefits and harms for the body, diet options and an approximate menu.
The content of the article
- Rice for weight loss
- Buckwheat for weight loss
- What is better for losing weight: buckwheat or rice?
- How to cook better when losing weight and in what form it is
- Rice diet: options, how much, and for what period you can throw off
- Diet on buckwheat: what are there and how much you can throw off
- Reviews of losing weight
- Conclusion
Rice for weight loss
High nutritional value, palatability, rich content carbohydrates and a modest amount of fat, ease of preparation and a variety of dishes based on it make the rice diet one of the most popular in the world. The benefits of cereal for weight loss is that it cleanses the body of toxins and toxins, improves metabolic processes, lowers cholesterol levels, and neutralizes puffiness.
Not all rice is created equal.... Nutritional, taste and dietary properties of cereals directly depend on the variety, the method of processing the grain. White polished rice is the most useless. It is suitable for everyday cooking, but no more. In the process of grinding, grains lose all useful components, starch remains the main substance, which is characterized by high calorie content (350 kcal) and glycemic index (over 80 units).
Nutritionists advise to eat brown brown rice, alternatively - steamed white rice grits. All positive characteristics of the product remain in place due to the preservation of the bran casing. It is it that contains the largest amount of nutrients and substances useful for the human body.
Calorie content and BZHU
100 g serving of brown unpolished rice in dry form is 367 kcal. After cooking, the calorie content is reduced by almost 2 times and reaches 112 kcal. Dry cereals are rich in carbohydrates (72.7 g) and poor in protein (7.5 g) and fat (3.2 g).
Useful properties, possible harm
Cooked brown rice is great for nourishing the body... After a rice dish for several hours, there is no feeling of hunger and the need for snacks. Groats have a rich carbohydrate composition, where most of the macronutrients are absorbed gradually, which fills a person with energy for a long time, increases endurance and performance.
At the same time, physical activity contributes to additional calorie burn. Due to the presence in the composition of plant fiber, which accelerates the breakdown of fats, carbohydrates are not converted into fat reserves.
Fiber also has a positive effect on intestinal peristalsis, removes toxins and toxins from the body, lowers blood sugar, helps to eliminate cholesterol plaques.Dietary fibers are characterized by adsorbing properties, due to which they have an anti-inflammatory effect on the intestines.
Brown rice contains a lot of protein, necessary to maintain muscle tone, the normal functioning of the body's cellular system. Proteins are involved in the metabolism of fats, minerals, carbohydrates, vitamins.
For reference. It is recommended to include rice cereal dishes in the diet of people with gastrointestinal diseases of an erosive and ulcerative nature. Grain reduces acidity, envelops irritated mucous membranes, protects against the destructive effects of aggressive radicals, and reduces pain.
Due to the pronounced diuretic effect the consumption of cereals has a positive effect on the functioning of the kidneys and other organs of the urinary system, which is manifested by the removal of excess fluid from the body and getting rid of edema.
Brown rice prevents diseases of the cardiovascular system, in particular, atherosclerosis, heart ischemia, myocardial infarction. It strengthens and increases the elasticity of the walls of blood vessels and small capillaries, normalizes blood circulation, removes harmful deposits, and lowers cholesterol levels. Due to the ability to stabilize high blood pressure, it can resist developing hypertension.
The product in moderation normalizes blood glucose level, which is especially important in diabetes mellitus. Rice diet relieves the condition of people suffering from osteochondrosis, rheumatism, gout, arthritis. Grain has an anti-inflammatory and analgesic effect, regulates the exchange of purines in the body, removes crystals of uric acid salts.
Calcium in rice essential for the mineralization of teeth, maintains bone strength, provides muscle contractions, blood coagulation and transmission of nerve impulses.
Rice helps with diarrhea, however, its excessive use can provoke the opposite condition - constipation. Other negative properties of brown rice include the content in the pityriasis shell of a harmful substance - phytic acid. In excess, it inhibits the development of cells, impairs the bioavailability of phosphorus, magnesium, calcium, and other mineral salts, and eats away at the bone tissue from the inside in osteoporosis.
About other ways to lose weight:
Cooking and drinking pumpkin juice for weight loss
Buckwheat for weight loss
Buckwheat diet is a simple, inexpensive and effective way to get rid of extra centimeters at the waist... The effectiveness of weight loss is achieved due to the absence of "fast carbohydrates" in the composition.
Fiber in the composition copes well with cleaning the intestines from toxins, the body spends more calories on its processing than it consumes. A significant plus of buckwheat is the absence of gluten, which can cause allergic reactions.
Calorie content and BZHU
The calorie content of dry fried buckwheat is 346 kcal, cooked - 101 kcal.
100 g of dry cereal contains:
- proteins - 11.7 g;
- fats - 2.7 g;
- carbohydrates - 64.7 g.
Useful properties, possible harm
The most important useful effect of buckwheat - cleansing the digestive system of toxins and toxins, which helps to lower cholesterol and blood sugar levels. Cereal culture facilitates bowel movement with constipation, softens stools, and stimulates the act of defecation.
Buckwheat is high in flavonoids... They have anti-inflammatory, bactericidal, antioxidant properties. They help to strengthen blood vessels, increase their strength and elasticity, have a beneficial effect on the functioning of the thyroid gland and heart muscle, prevent the formation of tumors, the spread of cancer cells.
The inclusion of buckwheat in the diet warns the occurrence or exacerbation of arthritis, varicose veins, maintains the functionality of the adrenal glands, regulates the activity of the central nervous system, and has a beneficial effect on the condition of the skin, hair, nails.
Buckwheat provides the human body with B vitamins, because of which cereals are so prized. Riboflavin (vitamin B2) promotes oxygenation of the blood, choline (vitamin B4) is responsible for neuromuscular transmission, stimulates thinking processes, has a positive effect on brain activity, and improves memory. Folates (vitamin B9) contribute to better absorption of iron in the body, affect mood, appetite, and the state of the nervous system.
It is recommended to eat buckwheat dishes athletes, people engaged in heavy mental, physical, emotional work, since the cereal accelerates the recovery processes, saturates the body with useful components. Copper increases the body's resistance to aggressive external and internal factors, enhances water, mineral and gas metabolism.
Selenium is a powerful antioxidant that has a positive effect on cardiovascular system, improves blood flow to the heart, neutralizes harmful substances in the liver. Its consumption prevents a decrease in bone density with deformities of the limbs and even the spine (Kashin-Beck disease). Zinc is essential for the formation of bone and cartilage tissue, slows down the development of cancer cells, and improves the absorption of B vitamins.
Eating buckwheat provides the body with phosphorus, which plays an important role in metabolic processes, regulates acid-base balance, is necessary for the bone system for full mineralization.
The positive properties of buckwheat prevail over negative side effects, but they are still there. A long buckwheat diet can lead to an exacerbation of chronic diseases, cause digestive problems, headache, weakness, dizziness due to glucose deficiency.
What is better for losing weight: buckwheat or rice?
There is no single answer to the question. When choosing a dietary menu, you should focus on gastronomic preferences and the presence of possible contraindications, concomitant diseases and pathological conditions.
If a person who wants to lose weight suffers from puffiness, then it is advisable to give preference to rice grits. It has a diuretic effect, removes excess water from the body, due to which the edema disappears.
Buckwheat will benefit people with low hemoglobin levels... Therefore, the question of which diet to choose for losing weight - rice or buckwheat - must be considered separately in each case.
What's more useful
If we compare rice and buckwheat, they have similar nutritional and dietary properties. Both cereals act as sources of energy, substances useful for the body, cleanse the intestines, normalize metabolic processes, promote weight loss, improve the condition and functionality of the digestive, nervous, urinary, and endocrine systems.
All diet options are highly effective, but each has distinct benefits.
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Arguments in favor of buckwheat
Nutritionists appreciate buckwheat for its high iron content, a sufficient intake of which serves as a good prevention of the occurrence of iron deficiency anemia. Buckwheat does not contain starch, which, if consumed frequently, can cause constipation.
Buckwheat surpasses rice in the amount of protein compounds, which is why it is ideal for losing weight. Proteins serve as the main material for the construction of cells, tissues, organs, and participate in metabolic processes.
Nutritionists recommend to choose buckwheat for weight lossif physical activity is additionally present.The cereals contain rutin and quercetin, which improve blood circulation, reduce capillary permeability, and ensure conductive work of the heart, which is extremely important, since motor actions increase the load on the heart.
The case for rice
Rice compares favorably with other grains, including from buckwheat, adsorbing properties. Grains contain starch, which cleanses and absorbs waste and toxins inside the intestines. Rice protects the surface of the mucous membrane of the alimentary canal from the influence of pathogenic microflora, aggressive mechanical and chemical influences.
Rice is a source of complex carbohydrates, therefore, the body will not experience an energy deficit. The rice diet is quite satisfying; hunger attacks practically do not occur. Due to the absence of gluten in the composition, such a dietary regime can be followed by people with celiac disease.
How to cook better when losing weight and in what form it is
Weight loss results depend not only on the correct choice of cereal varieties, but also from competent heat treatment. Porridge is prepared fresh, without salt and sugar. It is permissible to season with lemon juice, natural vegetable oil or soy sauce.
Rice
It is recommended to cook rice for a diet by steaming or by boiling, sometimes with preliminary soaking. Rice can be used to make not only a side dish, but also lean rice balls, soup, casserole.
For reference. White unpolished rice cooks quickly, boils well and remains crisp, brown rice takes more time to cook (about 30 minutes), has a specific taste and moderate hardness.
Buckwheat
In order to preserve the nutritional, beneficial and dietary properties of the cereal nutritionists advise to lose weight not on boiled buckwheat, but on a kernel steamed in boiling water and infused until tender. Alternatively, buckwheat is steamed, simmered in the oven.
Rice diet: options, how much, and for what period you can throw off
There are many varieties of rice diets, which can be divided into mono-diets and combined. To maintain a certain weight or bounce back after overeating, a fasting day on rice is ideal. Unloading lasts 1-2 days, during this time you can reduce body weight by 1-1.5 kg by cleansing the intestines of toxins and toxins, removing excess water from the body.
Rice diet for 3 days is presented in two options... The first assumes a strict restriction of the menu: only rice without salt and sugar, water and herbal tea. Such a regime can reduce body weight by 3-4 kg, cleanse the intestines, but it can disrupt metabolism, provoke health problems. The second modification of the rice diet is characterized by a complete diet, expanded with vegetables and fruits. The plumb line in 3 days is 2-3 kg.
A tough, but less harmful rice diet for 5 days... Such a dietary regimen allows only 2 meals, one of which is a portion of boiled rice, and the second is a choice of fresh fruits, vegetables, herbs, low-fat varieties of fish or meat. With strict adherence to the diet, the diet promises a plumb line of 3-5 kg. A pleasant bonus will be a feeling of lightness in the stomach, improved skin condition.
The simplest and most affordable rice diet for 7 and 9 days... The essence of the regimen is three times the use of boiled rice without salt and sugar, supplemented with fresh fruits, vegetables, lean fish and meat. The average weight loss is 4-8 kg in 7 days, 6-7 kg in 9 days. If you connect physical activity, the effectiveness of weight loss will increase and will reach up to 10 kg.
Sample menu
Rice diet for 3 days consists of 250 g of cereals, boiled until softened with preliminary soaking overnight. Cooked rice is divided into small portions and consumed throughout the day with other permitted foods.
Day 1
- Breakfast: a portion of rice, an apple, baked with cottage cheese and dried apricots.
- Lunch: a portion of rice, vegetable broth, fresh cucumber and cabbage salad, seasoned with vegetable oil.
- Dinner: a portion of rice with stewed carrots, boiled hake, sea buckthorn tea.
Day 2
- Breakfast: a portion of rice, a small orange.
- Lunch: a portion of rice, vegetable soup, applesauce with lemon zest.
- Dinner: a portion of rice, steamed vegetables.
Day 3
- Breakfast: a portion of rice, grapefruit.
- Lunch: a portion of rice, low-fat broth, boiled beet salad with 1 tsp. vegetable oil.
- Dinner: a portion of rice with dried apricots and prunes, green tea.
Train yourself to drink more purified water throughout the weight loss process.as it prevents the strengthening action of the rice. For constipation, herbal decoctions with a laxative effect are good.
Diet on buckwheat: what are there and how much you can throw off
Depending on the desired result of losing weight, buckwheat is eaten for 1, 3, 5, 7 and 14 days., allowing both the use of only steamed buckwheat and liquid or a full diet with the restriction of harmful products.
If a within 1-5 days you can do without protein food of animal origin, then the dietary regimen, designed for a longer time, implies the use of low-fat varieties of fish, meat, eggs, which contributes to a balanced intake of nutrients into the body.
A monotonous diet can harm the body... The most useful and effective will be combined diets, which not only help to get rid of extra pounds, but also enrich the body with minerals and vitamins.
The result of losing weight depends on the diet., severity and duration of the diet, initial weight indicators. It is more difficult for people whose weight is not far from the norm to lose those extra pounds. Obese people can lose up to 10 kg in 2 weeks of the lightened version of the buckwheat diet. On average, the plumb line with a three-day mono-diet varies within 2-3 kg. A five-day diet can get rid of 3-4 kg of excess weight, a weekly diet - from 5-6 kg.
Sample menu
The 1-day mono diet menu is limited only to steamed buckwheat or a combination with kefir, apples.
Combo menu 1 day 2-week diet might look like this:
- Breakfast: a portion of steamed buckwheat porridge, one small apple.
- Second breakfast: a portion of steamed buckwheat porridge, fresh vegetable salad (cabbage, beets, carrots).
- Lunch: a portion of steamed buckwheat porridge, vegetable broth, boiled broccoli, a glass of orange juice.
- Afternoon snack: a portion of steamed buckwheat porridge with dried fruits.
- Dinner: kefir.
Reviews of losing weight
Many have tried to lose weight on rice and buckwheat. In some cases, those who lose weight leave positive feedback that the weight is really going away, and if the principles of proper nutrition are followed, it will no longer return. There are also those for whom the diet has not brought any results, apart from frustration and health problems.
Marina Kalyakina, 50 years old: “When I broke my leg and was forced to limit mobility, I gained 8 kg in 5 months. The daughter recommended trying a two-week rice diet. This was my salvation. In 5 days I lost 2 kg, at the end of the diet, the plumb line was minus 7 kg. I feel great, there were no problems with the intestines, there were no headaches ".
Kira Safronova, 38 years old: “After a course of hormone therapy, I gained extra pounds. I began to look for the best diet option for myself. Since I am a big lover of buckwheat porridge, I decided to stay on a buckwheat diet. Buckwheat saturates well, for a long time afterwards there is no feeling of hunger, but it is hard to eat it every day, it becomes tasteless, though effective. My result in 10 days was minus 5 kg ".
Conclusion
Rice and buckwheat are ideal foods for weight loss. With the correct organization of the dietary regime, cereals free the intestines from accumulated toxins, normalize water-salt metabolism, lower the amount of sugar in the blood, and have a positive effect on health in general.After all, normal immunity is necessary to activate the cleansing process and weight loss.
Before losing weight, pay attention to the presence of contraindications. These include: the period of pregnancy and breastfeeding, serious diseases of the heart and blood vessels, pathology of the endocrine gland, anemia, infectious diseases, diabetes mellitus, mental disorders, childhood and old age.