The porridge diet may be relatively unknown, but it is extremely effective. It is not a classic diet where you have to go hungry all day and then can't get anything tasty.
This is precisely why many weight loss strategies are not sustainable and do not bring long-term success.
Because if you have to go hungry all the time and then also go without a lot at mealtimes, you won't be able to maintain the change in diet in the long term.
This article will show you 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 for dieters.
Porridge, also known as oatmeal, consists mainly of oats. And that's exactly what makes porridge such a good companion for your diet. You see, oats are a true superfood.
That's because the long-chain carbohydrates, together with the high fiber content, ensure a slow increase in blood sugar levels, thus preventing hunger pangs.
In addition, the fiber helps to keep you full for a long time by swelling in the stomach. Incidentally, this also helps your digestion, which is stimulated by the swelling properties of the oats.
Meanwhile, the proteins prevent excessive muscle breakdown, a well-known side effect of dieting. This is because they provide building material for new muscle tissue thanks to their building blocks, amino acids.
If you eat plenty of protein on your diet and exercise regularly, you can thus protect your muscles from increased breakdown while primarily losing fat.
But that's not all. Because oats can do a lot more. The healthy fats also help you lose weight, as paradoxical as it sounds. In contrast, the minerals and vitamins ensure strong hair and healthy nails.
Particularly noteworthy is the cholesterol-lowering effect that oat flakes bring with them.
Especially when oats are consumed in sufficient quantities, as is the case with an oat diet or porridge diet, noticeable changes can be seen.
Incidentally, the oat diet is very similar to the porridge diet. The main difference is that the oat diet involves eating more than just porridge.
More specifically, it is about integrating nutrient-rich oats into your daily routine as often and in as many different ways as possible and sensible.
Low-calorie porridge – how to make it
However, if you want to lose weight, you should always take a look at the calories. Because they are the most important factor when it comes to weight loss.
As healthy as porridge may be, the calories should still be considered. Because as long as you consume more energy in the form of calories than you need, you will not lose weight.
Fortunately, oat porridge is also extremely good in this context. Because a usual portion of porridge, about 50 grams, including berry topping, has about 400 calories.
The basic recipe for a 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 very low in calories but still provide plenty of flavor and healthy vitamins.
However, you should be especially careful with the seeds, kernels or nuts as toppings. This is because they are extremely high in calories.
Nevertheless, we recommend integrating at least a small portion into your breakfast. Nuts are extremely healthy and can even help you lose weight by keeping you full quickly and for a long time. However, only as long as you don't go overboard.
Lose weight sustainably with the porridge diet
If you're now worried that you'll only be allowed to eat porridge for breakfast every day, we can reassure you. That's not what this diet is about at all. Rather, it's about using porridge as a low-calorie yet nutrient-rich start to the day.
One serving of oatmeal a day, combined with a low-calorie, nutrient-rich diet below your calorie needs, can already help you lose weight.
This may sound too simple, but this form of nutrition is actually easy to implement and promising.
That's because oatmeal porridge, as a healthy breakfast, quickly and sustainably satisfies you despite its low calorie count, so you can easily get through to the next meal without unhealthy snacks.
This not only saves you calories at breakfast time, but also helps to prevent ravenous hunger attacks between main meals.
How many meals you eat or how much porridge you want to eat every day is up to you. The important thing is that you don't eat more calories than you need and that you don't go hungry.
The goal should be to change your diet in the long term – and the best way to do that is to make the change in a fun way. Incidentally, it works particularly well if you regularly give your taste buds a change.
Porridge variations for plenty of variety
Variety doesn't just mean preparing the porridge differently, but also eating it at different times of the day.
With the right porridge spices, porridge is also great for lunch or dinner. The good thing about spices is that they are virtually calorie-free, but they still give your oatmeal a unique flavor.
Have you ever heard of overnight oats, a healthy alternative to muesli? This delicious variation of porridge is easy to prepare in the refrigerator overnight.
Soaking overnight allows the flavors to develop even better. Not only do you have a particularly delicious breakfast, but you also save time when things get busy.
As you can see, there are almost countless ways to prepare it. For example, you can make porridge particularly low in calories if you prepare it with water or low-calorie plant-based drinks.
But you can also vary it a lot with the toppings or spices. It's best to try out the many options and discover for yourself what's best for you.
So have fun trying it out and good luck losing weight 😉
