Porridges for weight gain and mass: review of the healthiest cereals

Porridges play an extremely important role in bodybuilding due to their high biological and energy value for the athlete’s body. Let's start with the fact that porridge is the most effective and healthy dietary element in the diet of a modern person. Those who have recently undergone surgery are fed exclusively with porridge. People with digestive disorders are fed exclusively with porridge. Newborn babies are fed exclusively with porridge. And bodybuilders use porridge as a basic dietary element in the process of building muscle, including in the process of losing weight. Porridge can with full confidence be called the basis of the diet of absolutely any person. We will now talk about what cereals to eat for bodybuilding.

Introduction

Let's start with the fact that bodybuilding is an extremely energy-intensive sport. Therefore, in order for an athlete to cope with heavy loads, he needs to have significant reserves of energy that he can spend during training. As you know, the most important source of energy for humans is carbohydrates. However, carbohydrates can be both correct (slow) and incorrect (fast), as we wrote about in the article “Proper nutrition when playing sports.” This means that the diet must include only the right ones, that is, slow carbohydrates, the main source of which is porridge. This is why cereals are so popular in bodybuilding.

What is the value of porridge anyway? First of all, its composition. Porridge is a natural source of proteins, fats, carbohydrates, vitamins, minerals, including fiber, in its biological composition. Cereals supply the athlete’s body with a complete set of nutrients. No other food has such value and such a wide range of beneficial properties. However, you need to understand that constant monotony in the diet reduces the quality of nutrient absorption for the simple reason of addiction. This means that it is necessary to systematically introduce variety into the diet, which is more than enough among cereals. Therefore, today we will talk about the best cereals for gaining muscle mass, for losing weight, and including maintaining it.

Quinoa

Another cereal that is now gaining popularity. Quinoa is an ancient grain native to South America that resembles corn or buckwheat in appearance.

Useful properties and composition:

gluten free
it contains a sufficient amount of the amino acid lysine - promotes better absorption of calcium
almost completely absorbed in the body
contains more fiber, riboflavin, complex carbohydrates and folate than wheat and rice
excellent source of vegetable protein (more than buckwheat porridge)
can lower blood sugar levels
also rich in macro and microelements (phosphorus, calcium, copper and others)
has a beneficial effect on the immune system when consumed regularly
Helps the body remove waste and toxins

In 100 grams of quinoa:

Dry calories: 368 kcal

Proteins = 14.1g

Fat= 6g

Carbohydrates= 57.2g

Oatmeal in bodybuilding

Oatmeal is perhaps the most popular cereal among bodybuilders, both amateur and professional. This popularity is deserved by a fairly wide range of positive effects on the human body. Oatmeal helps to gain weight, lose weight, balance the diet, restore the gastrointestinal tract after various diseases and more. It stabilizes blood sugar levels, lowers cholesterol, lowers blood pressure, reduces the risk of heart disease and more. Another big advantage of oatmeal is the presence of dietary fiber, which, in addition to the feeling of fullness, increases the activity of beneficial bacteria in the intestines and eliminates constipation.

Oatmeal for an athlete, in addition to fiber, is valuable for the presence of protein compounds necessary for building muscle fibers, as well as healthy fats involved in metabolism. Oats themselves, like oat flakes, contain vitamins A, B1, B2, B6, E, K, PP and more. There are also a lot of minerals in oatmeal. It contains iron, magnesium, manganese, phosphorus, iodine, fluorine, sulfur, calcium, potassium, nickel, and this is not a complete list. Oatmeal is rich in antioxidants, omega-3 fatty acids and folic acid. By the way, it is believed that oatmeal, unlike other grain crops, does not contain gluten. This allows it to be used even by people with a predisposition to allergies.

Cooking method. First of all, you need to know that oatmeal can be cooked with both water and milk.
Porridge with milk turns out to be more high in calories. Either way, you need to pour the liquid into the pan and bring it to a boil. Then, the boiling liquid must be either sugared or salted to taste. After a couple of minutes, you need to pour oatmeal into the pan. You need to cook the porridge for about 10 minutes. The first five are on high heat, and the second five are on low heat. After ten minutes, the heat can be turned off, the pan must be covered with a lid and the porridge left to steep for another 10 minutes. The finished dish can be varied with literally anything, from dried fruits (nuts, dried apricots, prunes) to fresh berries (strawberries, currants, raisins), to your taste.

How to eat oatmeal for weight gain

To gain weight with oatmeal, you should eat it regularly in larger portions. You can gain weight by eating carbohydrates for lunch or dinner. If you cook it with milk, add nuts, dried fruits, banana, honey or sugar, it will be quite high in calories.

Important! If problems with the gastrointestinal tract are observed, it is recommended to boil oatmeal rather than steam it. Then the coarse fibers will not damage the gastric mucosa.

Oatmeal contains vegetable protein. This element is necessary for the growth of muscle mass, so oatmeal is an essential part of the diet of any athlete. To increase the protein in your diet, you need to add omelet or egg whites to the porridge.

Oatmeal is a healthy food product. Its use can help normalize weight, and can also lead to weight gain. It all depends on the quantity, time of use, method of preparation, additives. Depending on the goal pursued, it is necessary to use this product correctly in the diet.

Rye porridge in bodybuilding

Rye porridge is a cereal product. These flakes are an excellent solution for those who want to spend a minimum of time on cooking, without resorting to the use of semi-finished products. Rye is one of the oldest food components, which has unique properties characteristic only of it. For example, rye flakes, obtained from grain, have an effect on the body that allows a person to maintain a high level of energy for a long time and resist diseases. Such beneficial properties are explained, of course, by the fact that a high level of energy is the result of carbohydrates entering the body, and resistance to disease is the result of the influence of beneficial components on the human immune system.

Thanks to its composition, rich in healthy carbohydrates, as well as a large amount of vitamins and minerals, rye porridge is no less popular in bodybuilding than oatmeal. Rye grains contain up to 68% carbohydrates and up to 12% proteins. They contain vitamins A, B1, B2, PP, as well as amino acids necessary for muscle growth. As for microelements, rye contains potassium, calcium, magnesium, phosphorus, iron, manganese, some enzymes and nucleic acids. Rye contains a large amount of fiber, which helps remove toxins from the intestines, improves digestion and gives a feeling of fullness. The calorie content of rye porridge is 345 kilocalories per 100 grams of finished product.

Cooking method. If you want the porridge to end up fragrant and rich, buy it in the form of crushed cereal. Measure 100 grams of cereal for one serving and pour it into the pan. Now the cereal needs to be washed, several times. When you pour water into the pan, all the debris and bran will immediately begin to float to the surface. On average, you will need to rinse the cereal 1 to 3 times until the water runs clear and clean. Now add water in a ratio of 1:2 (100 grams of cereal per 200 ml of water) and place the pan on high heat. Without waiting for the water to boil, measure 300 ml of milk and add it to the pan. Add salt and sugar to taste and start stirring. When the porridge boils, reduce the heat, cover with a lid and in 30 minutes it will be ready.

How to cook oatmeal

Dilute whole grain oatmeal with water or milk in proportions 1:2-2.5 (200-250 ml of water or milk per 100 grams of oatmeal) and cook for 15 minutes.

Instant oatmeal is filled with water and “cooked” for 5-10 minutes. It can be eaten when the flakes have absorbed all the water.

Oatmeal for a bodybuilder often becomes something tasteless. Pleasure comes from realizing the benefits of this cereal.

It's hard to understand until you start swinging :)

You can add to oatmeal:

Honey. But not during the period of hard drying. Oatmeal tastes better with honey than with sugar;
Fruits. Strawberries and apples are a dietary option. Banana – weight maintenance or mass gain;
Eggs. You don’t need to add it to oatmeal, but it goes great with it;
Dairy products. Cheese, feta cheese, kefir, cottage cheese. Adding eggs or dairy increases the value of the vegetable protein found in oatmeal;
Vegetables. Tomatoes, cucumbers, green onions. It is very useful.

Experiment. Add something new, avoid taste stagnations. And then this cereal will become your good friend.

Oatmeal in bodybuilding - a fad or a necessity? Share your opinion in the comments!

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Rice porridge in bodybuilding

Rice is one of the most ancient cereal crops that are eaten. For the same reason, rice porridge is almost the most popular all over the world, from America and Europe, to Africa and New Zealand. Its characteristic feature is its low calorie content, which is why it is often recommended in the presence of digestive disorders, when restoring intestinal function, and simply as a basis for the dietary nutrition of a sick or recovering person. For the same reasons, it is well suited for children. Rice porridge does not overload the gastrointestinal tract, does not require excessive energy expenditure for digestion, is absorbed relatively quickly and has a fairly high biological value for the body.

Rice porridge is very popular in bodybuilding because, while low in calories, it contains a large amount of complex carbohydrates that an athlete needs to perform physical work, as well as amino acids necessary for muscle growth. Another positive feature of rice for an athlete is the absence of harmful cholesterol. The porridge contains fiber, which is necessary for the normal functioning of the digestive tract and intestines, as well as vitamins B, E and PP. Porridge is rich in microelements that are important for the human body, such as manganese, potassium, calcium, phosphorus, iron, selenium, zinc and more. Nutritional value of rice per 100 grams. the product is 130 kilocalories.

Cooking method. First you need to thoroughly clean the rice. To do this, you need to measure out 1 glass of cereal (250 g) and rinse it under cold water. Pour the peeled rice into a saucepan and add water in a ratio of 1:2 (or 1:3 to obtain a more boiled porridge). Place the pan on the fire and bring to a boil. After boiling, the heat should be reduced, the porridge should be salted to taste and the pan should be covered with a lid. When the water has boiled away from the pan, you can add a little butter so that the porridge is saturated with it and becomes more satisfying. There are many aspects and nuances in preparing rice porridge, the main one of which is that, depending on the quality of the rice, it will have to be washed directly during the cooking process, sometimes 2-3 times.

Millet porridge in bodybuilding

Millet is often called the golden grain, and for good reason. It’s not even about the golden hue of the cereal, but about the rich composition that it has. Its regular use significantly reduces the risk of stroke, heart attack and Alzheimer's disease. Slightly less rarely, this porridge is called porridge of calm, as it has a positive effect on the human nervous system, and also protects the body from excessive stress and its negative consequences. Millet porridge is valued in bodybuilding for its ability to prevent the accumulation of fat in the body. It also has a beneficial effect on the functioning of the cardiovascular system, on the functioning of the liver and, which is very important for an athlete, on the functioning of the entire digestive system due to the presence of fiber in it.

Millet porridge contains essential amino acids, which are the building blocks for an athlete's muscles. It also contains slow carbohydrates, which help cleanse the body of waste, radionuclides and toxins. Millet porridge contains vitamins A, B1, B2, B5, B6, PP, E, as well as beta-carotene and folic acid. More than 60% of porridge is carbohydrates, 3-4% is fat, 11% is protein. Also, porridge contains many macro and microelements such as phosphorus, silicon, fluorine, iron, manganese, magnesium, copper and more. As for calorie content, the energy value of millet porridge per 100 grams of the finished product is 343 kilocalories, but only if it is prepared with water and without butter.

Cooking method. If you want millet porridge to retain all its beneficial properties, before cooking, you must first sort it out and then rinse it with cold and hot water. After cleaning and washing, pour 250 grams of millet cereal into a saucepan, mix with water in a ratio of 1 to 2 (for 250 grams of porridge - 500 ml of water) and put on fire. 10 minutes after boiling, add salt and a little butter to taste and turn off the heat. This is necessary so that the porridge absorbs water and becomes saturated with oil. Now you need to cover the pan with a lid and leave for half an hour. When this time has passed, the porridge will be ready. It can be served immediately to the table, either as an independent dish or as a side dish.

Weight gain with Hercules 1000

People who dream of regaining lost weight often turn to doctors, nutritionists, and also try to independently adjust their weight with the help of dietary supplements.
Appearing on the shelves of specialized stores, “Hercules 1000” for weight gain immediately found its consumer due to its effectiveness, ease of use and useful composition. The product is a concentrate of useful components, which, if taken regularly, can add 5-6 kg to your weight in 1 month. The limit is no more than 1.5 kg per week.

The drug is used:

for oral nutrition in weakened patients;
with mild to moderate degrees of exhaustion;
for gaining muscle mass.

The drug allows, with easy adjustment and intake of calories, to maintain the gained weight for a long time. You can easily control the process by reducing or increasing the dosage.

The nutritional component is already balanced in such a way that the body receives all the necessary substances without the need to count the calories needed in foods.

Often athletes cannot clearly plan their diet before training. The reason is the chaotic rhythm and training regimen, which takes away most of the energy and strength.

Hercules concentrate comes to the rescue, which can be used as an independent dish or added to regular food:

One serving – 100 g is diluted in 250 ml of water or milk.
Consume after meals.
It is recommended to drink one 100 gram serving in the morning and one serving in the evening.
As soon as the required weight is gained, you should reduce the use of the drug by half.
If weight begins to gain uncontrollably, the drug is discontinued.

In 1 jar – 14 servings of 100 grams each.

Before purchasing the drug, it is recommended to consult a doctor.

Buckwheat porridge in bodybuilding

Buckwheat porridge is good because it can be eaten as a side dish for meat, fish, vegetables and other dishes, or without anything at all. It can be steamed or boiled, and without any additives it makes an excellent base for many diets. Regular crumbly buckwheat porridge with butter creates a feeling of dense saturation. Natural green buckwheat is an excellent source of many vitamins, minerals and trace elements. Buckwheat is widely used not only in daily, but also in rehabilitation and even therapeutic diets. Due to the presence of a large number of useful components and properties, which will be discussed further, it is recommended for use by literally everyone, from children to the elderly.

Buckwheat porridge has gained particular popularity in bodybuilding, as it largely replicates the composition of many vitamin supplements. It contains iron, potassium, calcium, phosphorus, zinc, fluorine, molybdenum, cobalt and more. It contains vitamins B1, B2, B9, vitamin PP (necessary for fat metabolism) and vitamin E. Buckwheat also contains iodine, which has a beneficial effect on the processes of growth, development and metabolism. The use of porridge in bodybuilding is also dictated by its considerable calorie content. Per 100 grams of cereal there are 12 grams of protein and 62 grams of carbohydrates, which equals 313 kilocalories. The vegetable protein contained in buckwheat is absorbed by the body by 80%, which is a very high absorption rate.

Cooking method. The classic method of preparing buckwheat porridge is as follows. In any metal, ceramic, plastic container or sieve you need to pour 250 grams of buckwheat (1 cup) and first sort it out to remove excess husks and pebbles, and then rinse thoroughly. The washed cereal should be transferred to a metal pan, filled with water based on a ratio of 1 to 2 (250 g of cereal per 500 g of liquid) and put on fire. When the process comes to a boil, you will need to add salt to taste, then reduce the heat on the stove, cover the pan itself with a lid and leave to simmer over low heat for 20 minutes. When all the water has boiled away, you can add oil to the porridge, stir it and serve.

Is it possible to gain weight from oatmeal?

Oatmeal has always been considered a dietary dish and the basis of a healthy diet. Its calorie content is 389 kcal per 100 g of product, which exceeds the calorie content of buckwheat and rice. Any porridge contains carbohydrates, which can make you gain weight. Oatmeal is no exception.

Did you know? The UK is hosting an oatmeal championship. The winner receives a prize

-
a golden stirrer.
It should be noted that oatmeal has a lower glycemic index compared to other cereals. That is, it is absorbed and releases energy more slowly than other cereals. By eating a small portion in the morning, you will remain full for a long time.

Pea porridge in bodybuilding

Pea porridge is useful for a bodybuilder due to its abundant fiber content, as well as the presence of valuable vegetable protein in its composition, which is digested by the body much easier and faster than the protein found in meat. Legumes and peas in particular are one of the most common and available dietary staples worldwide. Pea porridge is easy to prepare and can easily be integrated into the daily diet of absolutely anyone, from a schoolchild to an old man, from America to Japan. Peas go well with almost any vegetables - onions, carrots, including potatoes. It also pairs great with grains like rye or oats.

The vitamin composition of pea porridge also brings considerable benefits to the athlete’s body. It contains vitamins A, B, E, H, PP and beta-carotene. The mineral composition is no less rich, containing calcium, copper, tin, selenium, manganese, zirconium, iodine, iron, zinc, aluminum, vanadium, fluorine, molybdenum, boron, titanium, silicon, strontium, nickel - and that’s just list of microelements. If we talk about macroelements, then pea porridge contains potassium, sulfur, phosphorus, sodium, chlorine and magnesium. Pea porridge has gained special value in bodybuilding not only due to its composition, rich in micro and macroelements, but also due to its calorie content. In its finished form, from 100 grams of porridge, the body can get about 90 kilocalories.

Cooking method. A glass of peas (250 g) must be poured into a metal container, rinsed thoroughly with cold water, then poured with 2 glasses of water (500 ml) and left for 1 hour. Then place the pan over high heat and bring to a boil. As soon as it boils, add salt to taste, reduce the heat to the minimum possible and continue cooking, stirring occasionally and skimming off the foam. Cooking time depends on the quality and variety of peas, which is why in some cases it can take from 45 minutes to 2 hours. The peas should turn into a homogeneous mass, similar to puree. Now you can finely chop the onion (green or fried in vegetable oil), sprinkle it on top of the porridge, arrange it on plates and serve.

Cooking rules

Heat treatment of any food reduces its nutritional value and the amount of beneficial nutrients. To avoid loss of nutritional properties, follow basic cooking recommendations:

Choose the food you plan to eat the next day. Whenever possible, choose whole grains. The finer it is crushed, the higher the content of simple carbohydrates.
Pour cold water over the cereal and leave overnight.
In the morning, steam it with boiling water and leave for 2-3 minutes, then drain the excess liquid.
To add flavor, add a little salt, but the best option would be spices and herbs, which will not only add flavor, but also have a positive effect on the gastrointestinal tract.
Do not use butter or other fat for dressing. This will increase the calorie content of the dish, slow down its absorption and provoke the growth of fatty tissue rather than muscle.

A properly prepared dish is a storehouse of essential substances for a bodybuilder. Such food will give you quick satiety, increase energy potential, and also allow you to avoid the feeling of hunger for a long time. You can combine several types, use cereals as a side dish for meat or as a filling for soup.

It is better to eat such dishes in the first half of the day. This will provide the body with energy for full functioning and physical activity.

Porridge is a high-quality source of complex carbohydrates and vegetable protein. They help you gain weight, which is necessary for the formation of high-quality muscles. What grains do you choose and how do you prepare them? Share delicious recipes in the comments.

Pearl barley porridge in bodybuilding

Pearl barley is often referred to as a type of processed barley. Pearl barley is produced by separating the shell and bran from barley and then steaming it. However, the degree of purification negatively affects the quality of the cereal. The more the cereal is purified, the less useful substances and components it will retain. Thus, a high degree of purification is not an indicator of high quality cereal. This is something you need to remember and keep in mind the next time you go to the store and choose which pearl barley to buy. As experience shows, pearl barley porridge is not very highly valued in bodybuilding and is not used often, since it is a product aimed at the amateur rather than the general user.

However, even taking into account its low popularity, pearl barley is still an excellent source of nutrients and energy resources. Pearl barley differs from other cereals in its high content of healthy fiber and antioxidants. It contains vitamins: B1, B2, B3, B6, B9, as well as minerals: selenium, iron, phosphorus, magnesium and manganese. Barley porridge has an excellent effect on the immune system, normalizes intestinal function, prevents the development of osteoporosis, and also reduces the likelihood of many heart diseases. The range of positive effects of pearl barley on the body is so wide that it is used both in gaining muscle mass and in losing weight, and even in the presence of diabetes.

Cooking method. To prepare pearl barley porridge you will need 100 grams. cereals pour 600 ml of water. Place the pan on the fire and bring it to a boil. Then you need to add salt to taste, reduce the heat on the stove and cook over low heat for 30-40 minutes until fully cooked. The water remaining in the pan will need to be drained, and the porridge can be served immediately. There is also a recipe for making sweet pearl barley porridge with milk. For this you will need 250 gr. cereals and 750 ml of milk. Place a saucepan with milk on the fire, and when it boils, pour the barley into it and cook the porridge for about 40 minutes. 20 minutes before the end of cooking, add 1 tablespoon of sugar (to taste), a little butter and a little vanilla.

Composition and beneficial properties

It is necessary to highlight a number of beneficial properties of oatmeal:

The product is a source of fiber and complex carbohydrates.
Contains potassium, iodine, phosphorus, magnesium, calcium, iron, zinc, which are necessary for the body to function properly.
Is an excellent antioxidant.

Oatmeal, due to its composition, has a positive effect on the organs and systems of the body:
normalizes intestinal function and facilitates digestion;
cleans housing and communal services of toxins;
promotes the formation of bone and muscle tissue;
supports the functioning of the circulatory system;
improves metabolic processes in the body;
fights dermatitis and skin irritations thanks to biotin;
improves mood and fights stress.

Important! Healthy oatmeal should be cooked over low heat, not in the microwave.

The store sells three types of oatmeal:

Whole grain. It must be cooked for at least 30 minutes.
Whole grain cereal. The grain is rolled by a press, but not thermally treated. This grain can be steamed or simmered over low heat for about 15 minutes.
Instant cereal. The grain is processed by press and steam. These flakes can be steamed or boiled for several minutes.

Whole grain oatmeal offers nutritional benefits over instant oats.

When choosing a product to use, you should pay attention to:

Size and color . The flakes should be large and dense, white in color with a creamy tint.
Aroma . A good product should smell like oats, that is, have a pleasant aroma.
Swelling rate in water . It should not be fast, otherwise the porridge will boil and look like paste.
Cooking speed . Normal flakes cook for 15–20 minutes.

Find out how to properly cook buckwheat for weight loss.

In addition to porridge, you can prepare many delicious dishes from oatmeal. They are added to cookies, pies, and prepared as a dietary breakfast, adding to yogurt or cottage cheese. Cereals are the basis of muesli and granola. Granola is a mixture of oatmeal with fruit and chocolate, dipped in honey syrup and baked in the oven.

Semolina porridge in bodybuilding

Semolina porridge is useful for a bodybuilder for many reasons. Even though it does not contain a large amount of vitamins or fiber, nevertheless, it contains more than enough slow, that is, healthy carbohydrates, due to which it perfectly charges with the energy necessary for hard workouts. Semolina porridge strengthens bones and teeth, as it is a good source of calcium. However, it is not recommended for overweight people to consume it due to its high calorie content. But in this case, you need to understand that if you are actively involved in fitness, bodybuilding or other types of physical activity, then increased energy consumption will prevent the accumulation of fat deposits.

Semolina porridge in preparation is somewhat different from other porridges, since, firstly, it can be prepared not only with water, but also with milk. Secondly, unlike buckwheat or rice, semolina porridge must be controlled during the cooking process, that is, constantly stirred so that it does not clump. When cooking for the first time, some inconvenience may arise due to the fact that you need to regulate the heat so that the porridge does not “run away” and at the same time stir it with a spoon so that it does not clump and, among other things, does not stick to the bottom of the container. However, already the second or third time, such manipulations cease to be confusing, and over time, the skill of preparing semolina porridge is easily brought to automatism.

Cooking method. You need to take a metal container, rinse it with cold water, add milk and bring it to a boil. Afterwards, you need to add salt or sugar to the milk, depending on your preferences. Then, stirring the milk with one hand, slowly pour in the cereal with the other hand. It is necessary to cook the porridge for about 5 minutes until it swells completely, while continuing to stir constantly. Cooking semolina porridge has its own secrets. Secret No. 1: semolina is usually cooked in either water or milk, but they can actually be mixed in a ratio of 1 to 3 to obtain a more expressive taste or aroma. Secret No. 2: the ideal ratio is exactly 6 tablespoons of porridge per 1 liter of milk.

Oatmeal for weight gain or loss

If you want to gain weight, then, as I said above, oatmeal will be the ideal product to solve this problem.

It's all about its high calorie content, which is why this porridge will be an ideal solution for breakfast when you need to get a large amount of energy. And if you add honey, nuts, dried fruits and milk here, the dish will become not only a vitamin bomb, but also a real energy boost for gaining muscle mass.

This becomes especially important at the stage when your goal is a detailed study of all muscle groups. If you have ever been in the process of gaining weight and then cutting, then you know that it is easier to “draw” some reliefs, while some practically do not lend themselves to any tricks. The last thing to give up is usually the abs (see the article on how to pump up the abs), which until the last moment does not want to come out from under the layer of fat.

Here, of course, not only nutrition is important, but also a proper training program. This is exactly what I have been doing for a long time and I am giving you a ready-made solution here.

At the same time, many athletes use oatmeal during the weight loss stage and even during cutting. How are such strange transformations possible?

It is contraindicated to completely give up carbohydrates even while you are losing weight, because they serve as a source of energy for us. They also help us solve other problems. We not only get vitamins and minerals from here, but also often a lot of healthy fiber (which directly relates to porridge).

As we have already discussed above, complex carbohydrates take a very long time to process, so if you eat a plate of rolled oats, you can completely forget about any stomach grumbling for 3-4 hours. Naturally, if your goal is to lose weight, then it is better to prepare such a breakfast with water rather than with fat milk.

You will have to give up sugar, butter and honey. Choose a sweetener like stevia.