Is it possible to have dessert?
Whatever diet you choose, the hardest part will be giving up sweets. But these are the products that are banned in the first place. Sugar, even without problems with excess weight, can be harmful to the body, and if baked goods also contain a lot of butter or margarine, then it will be strictly contraindicated for any athlete or simply a person losing weight.
Fortunately, there is always a way out of any situation, and dietary oatmeal cookies are just that. Oatmeal contains a huge amount of minerals and vitamins that are beneficial to humans, providing you with the energy so necessary for sports. And if you prepare cookies correctly, they will only bring benefits and no extra calories.
With cereal
In this recipe, everything is thought out to the smallest detail; each ingredient is not only tasty, but also extremely healthy. And most importantly, the cookies are low-calorie and important for an athletic figure, especially during the period of active muscle building. Here is a list of useful ingredients:
- 60 g oatmeal;
- 2 medium bananas;
- 80 g coconut flour;
- 2 egg whites;
- 200 ml low-fat kefir;
- 50 g bran;
- 10 g baking powder.
If you have all the ingredients at hand, then all that remains is to collect them in one bowl in the required proportions and mix using a blender until smooth. Now roll the dough into balls and place them on the baking sheet, then flatten them slightly to form oval shapes. Bake for about 10 minutes at 180 degrees.
Without flour
This homemade cookie recipe is the most popular and famous all over the world. It is loved by athletes and people who adhere to proper nutrition. Many diets allow you to enjoy these cookies during the active stages of weight loss. You will need the following simple ingredients:
- 1 large banana;
- 250 g oatmeal;
- 2 egg whites.
The egg white can be pre-beaten, then the baked goods will be softer and more airy. In a deep bowl, mix all the products in the indicated proportions and form small circles from the resulting dough, which then flatten on a baking sheet. The thinner your cookies are, the crispier they will be. And if you bake cookies in the form of balls, then they will be soft inside. Just 10 minutes in an oven heated to 180 degrees is enough for the delicious delicacy to be ready.
With cottage cheese
Another recipe suitable for sports nutrition. There is nothing unnecessary or harmful in it, but there is a lot of protein, calcium and minerals necessary to replenish energy in the human body. Prepare the following products:
- 300 g cottage cheese with 0% fat content;
- 250 g oatmeal;
- 1 ripe banana;
- 30 g of any dried fruits.
The benefits of oatmeal
Oatmeal gives you energy, dulls the feeling of hunger, and kickstarts your metabolism. But despite all its usefulness, few people happily and voluntarily eat it for breakfast.
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The unappetizing appearance, gray color and lack of smell do not work in favor of oatmeal. Fitness cereal allows you to get a boost of energy in the morning, beneficial vitamins and minerals that oatmeal is rich in, and experience the pleasure of eating.
There is practically nothing to replace oat breakfast cereals with. Corn flakes are not suitable for diets. They are instantly digested and hunger returns too quickly. The presence of corn oil in dietary products is not allowed.
Buckwheat and wheat flakes will help diversify the menu.
Oatmeal eliminates intestinal problems, removes toxins and harmful substances from the body, reduces cholesterol and blood sugar levels, and balances hormonal levels.
Dietary fitness cookies with flax seeds
Such healthy and tasty homemade cookies will appeal not only to those who support a healthy diet or those losing weight; they will not leave even the most “malicious” sweet tooth indifferent.
The cookies do not contain sugar, butter or flour. It is an ideal option for dietary baking: any snack or tea party with these cookies turns into a holiday without threatening your figure.
And if you consider that the cookies contain the most valuable product - flax seeds, then they could be sold in a food pharmacy.
- Type of dish: baked goods Calorie content: 350 kcal
Such cookies are a storehouse of benefits, they heal the body, helping not only to lose extra pounds, but also to get rid of toxins and rejuvenate, but more on that below.
I would like to note that in addition to flaxseed, there are other affordable and useful food additives - kelp or fucus, bran, flaxseed oil, which you can include in your daily diet, thereby significantly improving the condition of your body. More details about them can be found in the “Choosing Healthy Products” section.
Semolina
6. The great and terrible semolina porridge actually has a wonderful effect on the gastrointestinal tract, provides energy and strengthens bones - which is why it is so often included in children's menus. 7. Semolina porridge is a salvation for gastritis and ulcers. It is able to relieve spasms and eliminate pain that occurs with this disease, since this porridge is not digested in the stomach, but in the lower intestine. 8. Semolina is perfectly absorbed by the body and, due to its high calorie content, will help restore strength after a serious illness, during fatigue and during the rehabilitation period. 9. Semolina, unlike most porridges, contains quite a bit of fiber, which allows it to be used as a dietary food for people with diseases of the gastrointestinal tract. 10. Semolina also has a good effect on the functioning of the intestines, cleansing the body of mucus and gently adsorbing harmful substances.
Benefits of flaxseed
Flax seeds are an affordable product; they are sold in pharmacies or in the diet departments of stores.
Flaxseed has been a natural medicine for many centuries, so its properties have been well studied through accumulated experience. However, you don't have to wait until your health deteriorates to use it.
It is enough to include flax seeds or flaxseed flour in your diet, which will be an effective dietary supplement that will help you lose weight and improve the general condition of the body.
This is a completely natural product that can replenish the body with almost all the necessary nutrients. The main components of flax are Omega-3 fatty acids, fiber, lignans, and phytoestrogens. Fiber saturates the gastrointestinal tract, removes waste and toxins and helps get rid of excess weight. Therefore, flax seeds are often used in cooking - added to salads, soups, baked goods, porridge, often first crushed in a coffee grinder or using flaxseed flour.
How to take cereal to get slim
Fitness cereals are positioned as a natural dietary product low in fat, carbohydrates and sugar. Taking them every morning for breakfast, you can lose 3-4 kilograms in seven days.
In addition to breakfast cereals, a set of actions aimed at losing weight should include:
- physical activity (fitness, running, race walking);
- proper nutrition (absence of beer, alcohol, fried, flour, fatty, sweet foods in the diet);
- daily routine (at least 8 hours of sleep).
The cereal manufacturer suggests consuming the flakes according to the following scheme:
- for breakfast, Fitness cereal with milk, two apples, non-sweet tea;
- for second breakfast, yogurt, low-fat cheese, mineral water;
- for lunch, vegetable salad, meat soup or broth, coffee;
- for an afternoon snack, cottage cheese, a piece of coarse grain bread, tea;
- for dinner, 8-9 tablespoons of Fitness cereal with kefir or low-fat milk, green tea.
Fitness cereal composition
The flakes contain 0.62 mg of riboflavin - vitamin B2, the deficiency of which leads to poor vision and premature aging. Vitamin B2 makes your skin elastic, prolongs youth and, like vitamin B1, helps burn sugar. The cereal also contains vitamin 9, known as folic acid. It is contained in an amount of 64.9 mcg, performing important functions of the body - protein biosynthesis, maintaining immunity, improving brain function. The composition of Nestlé Fitness flakes, indicated on the company’s website, includes useful substances, a vitamin and mineral complex:
- vitamin PP or B3 (niacin);
- vitamin B6 (pyridoxine);
- vitamin B5 (calcium pantothenate);
- amino acids;
- microelements (calcium, iron, phosphorus, magnesium, etc.);
- proteins;
- carbohydrates;
- Sahara;
- fats;
- coarse dietary fiber (fiber);
- sodium.
Pearl barley porridge for weight gain
This porridge will allow you to diversify your menu and at the same time it contains the slowest carbohydrates. Do not forget about the very low glycemic index, which guarantees the absence of the process of neolipogenesis. Simply put, after eating pearl barley porridge you will not gain fat mass. Very often, nutritionists recommend that patients in the early stages of obesity more often include pearl barley porridge in their diet. This dish can not only normalize metabolic processes, but also accelerate them. The product contains a large number of micronutrients, including B vitamins. One hundred grams of pearl barley porridge contains 9 grams of protein compounds and about 324 calories.
Yogurt flakes
Nestlé Yogurt Flakes are crispy and contain 46% whole grains. Their main composition contains minerals and 5 vitamins. Fiber will remove all harmful substances and normalize digestion.
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The yoghurt shell brightens up the specific taste of bran and gives it a delicate creamy sweetish taste.
Corn porridge
31. Solar corn grits have an excellent effect on the condition of the skin, nails and bone tissue due to the high content of vitamin A, group B, and mineral components. 32. Corn porridge will also help during a course of cleansing the body, removing salts of heavy metals, toxins, and radionuclides. 33. The high content of B vitamins has a positive effect on the nervous system, so corn porridge can be called a natural antidepressant. 34. Corn porridge is a wonderful digestive aid. The high content of silicon and fiber will help you forget about constipation, speed up metabolism and activate the production of digestive enzymes. 35. Our body receives rare selenium from corn porridge, which helps slow down the aging process and normalize sexual function.
Healthy breakfast
Healthy eating is fashionable and healthy today, especially if it does not require lengthy cooking while standing near the stove. Whole grain wheat cereal is delicious and healthy. Many have tried this product for a long time and enjoy using it.
Qualified nutritionists say that breakfast is the most important meal of the day, and it’s not for nothing that the proverb says “eat breakfast yourself...”. This means you need to make it tasty and healthy.
Rating of cereals for athletes. Sports cereals.
Porridge is one of the foundations and pillars of a healthy diet, a source of healthy complex carbohydrates and sometimes proteins.
It’s not for nothing that in childhood we were stuffed with this low-fat joy for the gastrointestinal tract and the body as a whole. In general, here is a rating of the most useful cereals: 1st place. Buckwheat porridge.
Buckwheat porridge is the most vitamin rich. This porridge contains especially a lot of vitamin B1, PP, as well as silicon (almost the daily requirement). Finally, buckwheat porridge contains almost 6 grams of protein per 100 grams, which athletes will especially appreciate.
Calorie content: 163 kcal per 100 g. Ready-made crumbly porridge.
2nd place. Oatmeal.
Oatmeal is easy to prepare (option: add milk or water and microwave for 3-4 minutes) and legendary thanks to the phrase “Oatmeal, sir.” Oatmeal is tasty and versatile, goes great with almost any additives (and especially with sweet ones. If without additives and with water, then it contains 2.5 grams of protein and 12 grams of carbohydrates. Vitamins are also okay, from minerals - especially a lot of manganese (about 30% of the daily value.
Calorie content: 70 kcal per 100 g of ready-made porridge with water.
3rd place. Pearl barley.
Pearl barley porridge - to taste, depending on taste. They also say that it is called “Beauty Porridge”. Needless to say, the amount of vitamins and minerals there is “Beautiful”: quite a lot of B vitamins: B1, B2, B5, B6, B9, ranging from 4 to 16% of the daily value of potassium, phosphorus, magnesium, iron, zinc, copper, manganese, selenium. And another 2.3 grams of protein and 28 grams of carbohydrates.
Calorie content: 123 kcal per 100 grams of ready-made porridge with water.
4th place. Pea.
Pea is no longer a cereal, unlike the others, but a legume, and it’s just a bomb in terms of useful nutrients and proteins. Only a small number of lovers of its unique taste can knock it down from first place. Not the least role was played by the Soviet canteen school, which disfigured the taste of a generally healthy product in memory. So, in pea porridge (now we are talking about dry peas, not ready-made puree) - as much as 20.5 grams of protein (more than in meat), almost half the daily dose of vitamin 5, almost triple the daily dose of silicon and almost daily magnesium , not to mention other nutrients (% of the daily value in 100 grams: Pea.
Calorie content: 97 kcal per 100 g.
5th place. Corn.
Corn porridge has few calories, but a lot of silicon, iron, vitamins, as well as a high fiber content, which is useful for the gastrointestinal tract and for eliminating substances that the body does not need. Calorie content: 83 kcal per 100 g.
6th place. Rice.
Rice porridge with water contains few calories, about zero fat and a little protein - about 1.5-2.5 grams per 100 grams, depending on the cooking method and the amount of water in the finished product.
Calorie content: 78 kcal per 100 g.
7th place. Millet.
Millet porridge on water contains 3 grams of protein per hundred grams, 0.7 grams of fat and 17 grams of carbohydrates. This is another taste torture that many people were subjected to when the USSR found them in kindergartens. Believe me - it can be very tasty (just like peas.
Calorie content: 90 kcal per 100 g.
8th place. Manna.
The most stupid and even harmful of all cereals. To begin with, because of the content of useless starch (semolina consists of 70%. Only if made in water, it contains only 80 calories, almost 17 grams of carbohydrates, 2.5 grams of protein. We quote gastroenterologist Ekaterina Vasilyeva: “on the score Semolina porridge has one serious offense: it is rich in phytin. Phytin changes the environment in the child’s intestines in such a way that calcium and vitamin D supplied with food are simply not absorbed. Also, after its use, a deterioration in the absorption of iron is observed. Finally, semolina “Eats” calcium ". The mechanism is as follows: phytin contains phosphorus, which binds calcium salts and prevents them from entering the blood. The level of calcium salts in the blood of a person must be constant - approximately 10 mg per 100 ml of blood serum. As soon as there are fewer salts, the parathyroid glands are "removed "They are taken from the bones and sent into the blood." All this is especially harmful for children. On the plus side for certain circumstances: semolina porridge has little fiber, and it is recommended in the postoperative period and in case of exhaustion. In case of chronic kidney failure, for example, dishes prepared from protein-free cereals are recommended - in this case, semolina is irreplaceable. In general, if we included more than 8 cereals in the rating, then semolina would inevitably end up in last place. Calorie content: 80 kcal per 100 g.
Porridge for jocks. What cereals to eat for bodybuilding
Still wondering what cereal to eat for bodybuilding? Have you already heard from many people that eating buckwheat makes you gain weight, but rice makes your purely muscular dry mass burst? Remember that no matter how you eat, the main thing is a balanced diet. If you eat a lot of meat, this does not mean that you will fully digest it. Likewise, if you eat a lot of protein powder, a lot of it will often simply go to waste. And this is extra money, extra time and extra costs for the body on meaningless digestion of food. There is an opinion that it is porridge in bodybuilding that allows you to provide the body with nutrients and minerals as much as possible. There are several types of porridges: - buckwheat; - rice; - oatmeal (muesli); - semolina; - other cereals. Only those cereals that are most often used by athletes in their diet are listed.
In the morning, it is advisable to eat oatmeal or muesli. Such cereals contain the maximum amount of energy, calories and carbohydrates that can be obtained from 100 g of cereal (of any type).
Therefore, if we take the indicators for carbohydrates and energy, then it is oatmeal that wins, and in the morning. During the rest of the meal periods it will be simply meaningless.
Let's go further - buckwheat. Here things are a little different.
It is known that buckwheat is a very complex product that needs about 5 hours to be completely digested in the body. In a word - iron. It is this element that is abundant in buckwheat.
It is thanks to iron, and, of course, vegetable protein, that it is so popular among bodybuilders. It is believed that eating buckwheat during lunch is just right!
And our last porridge is rice. Rice is the most valuable grain among bodybuilders. It is this porridge that helps to quickly build muscle mass.
But the body quickly gets used to the rice diet.
Sports porridge Rule One Proteins
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How is Rule One Protein different from others? Purity of raw materials! Rule 1 Protein consists of whey protein isolate and hydrolyzate, which are two of the purest protein formulas available. This composition is ideal for high-quality muscle mass gain. The Costello brothers’ new plant for the production of sports nutrition is a real standard in the manufacture of a high-quality product. All Rule One products are manufactured in Illinois, USA.
The manufacturer uses the latest equipment for high-quality mixing, measuring and packaging of products. When choosing sources of raw materials, the manufacturer is guided primarily by the quality, the so-called “purity” of the raw materials, and not by their cost. Thus, in the production of Rule One, only whey isolate and hydrolyzate are used and no other protein sources. The protein is fully agglomerated, meaning it can be mixed perfectly using cold water or milk. The protein is also enriched with branched chain amino acids and L-glutamine. Each serving contains 6 grams of BCAA. Another quality that makes this product the best among its competitors is the absence of harmful additives. Most protein powders have added cream or sugar gum to thicken the product. Rule One Protein does not contain such additives. The composition also excludes sugar, lactose and gluten. Rule One protein is the purest isolate!
