To lose 5 kg weight in a week without feeling hungry and at the same time improve the condition of the skin and hair, the buckwheat diet for weight loss promises. How true are these promises, what are the essence, characteristics, pros and cons of the buckwheat diet, who can follow it and who can't? Let's find out.
Under the name of "buckwheat diet", several options are hidden: from the most strict, which allows you to eat only unsalted steamed buckwheat, to quite comfortable ones, including, in addition to cereals, other products.
Dietary varieties
The main requirement of the buckwheat diet for weight loss is that at least two meals a day contain buckwheat porridge. At the same time, buckwheat is not boiled, but steamed overnight, pouring boiling water over the washed product in the ratio of 2 parts of water to 1 part of cereal. Usually 1 full glass of dry buckwheat is enough for one day.
In the evening, put the washed buckwheat in a saucepan, pour boiling water over it, cover with a lid and wrap it with something warm. Salt is not necessary. In the morning you will have the main dish of the buckwheat diet ready. Depending on your goals, the duration of the diet may differ. It is usually designed for 3, 7, or 14 days, but you can choose any duration. You shouldn't just sit on buckwheat for more than two weeks, because there is a high risk that this valuable product will disgust you for life.
To lose weight faster, do not neglect physical activity by observing dietary restrictions. The more calories you spend, the greater the effectiveness of the buckwheat diet. Of course, you shouldn't go too far and engage in high intensity interval training or heavy strength exercises while dieting. It is better to give preference to brisk walking, jogging, swimming, cycling.
Also, don't forget to drink 1. 5-2 liters of pure non-carbonated water per day, consuming it 20-30 minutes before meals. When losing weight, the evening meal should not be later than 3-4 hours before bedtime.
Three day option
In order for a three-day buckwheat diet to give a noticeable result, it must be strict. Its rules are:
- You can eat steamed unsalted buckwheat (without butter, sugar, ketchup, etc. ) in any quantity. To improve the taste, it is allowed to use some natural spices (free of salt and flavorings).
- Apart from this porridge, nothing else can be eaten.
- Before each meal (half an hour) it is necessary to drink a glass of water.
- Those who cannot imagine their life without caffeine can take tea or coffee without milk and sugar.
If you follow a strict mono diet of buckwheat for weight loss, designed for 3 days, you can lose up to 2-3 kg of excess weight. At the same time, most of the discarded mass will be water, which will leave the tissues due to the lack of salt intake.
Weekly option
A buckwheat diet for one week is less strict than a three day diet, otherwise it would be difficult to resist. Yes, and the lack of other substances necessary for the body for such a period will be more noticeable. Therefore, the weekly weight loss on buckwheat, in addition to this cereal, includes other products. The buckwheat diet for 7 days is usually carried out according to the following rules:
- Steamed porridge can be consumed in any quantity without oil, ketchup, etc. , it can be slightly salty before eating it.
- In addition to porridge, you can drink no more than 2 glasses of kefir with 0-1% fat per day. It can be mixed with the main dish or drunk alone.
- You can add to the menu 200-300 g of non-starchy low-calorie vegetables (cucumbers, peppers, zucchini, cabbage, onions, tomatoes) raw or stewed without oil.
- It is allowed to eat 2 medium unsweetened apples per day.
- Drinking a glass of water half an hour before meals is a must, you can also drink tea, coffee without sugar and milk.
A weekly diet based on buckwheat allows you to lose 4-5 kg, but only with high physical activity. Your mandatory daily minimum should be 10, 000 steps at a fast pace.
2 weeks option
Weight loss on buckwheat lasting 14 days is the closest to the rules of proper nutrition. And although this diet lacks variety, it's hard to call it mono-diet. Buckwheat porridge diet, designed for two weeks, allows the use of the following products:
- Steamed buckwheat porridge, which can be eaten in unlimited quantities at least twice a day without oil and sauces.
- Lean kefir (fat content 0-1%) - up to 0, 5 liters per day.
- Up to 300g of raw or stewed low-calorie vegetables, which can be flavored with 1 teaspoon of vegetable oil.
- In one of the meals, you can eat a hard-boiled egg, a piece of baked meat or boiled lean meat (fish) about the size of a palm (without fingers).
- All dishes should be salted to a minimum, you can use natural spices, lemon juice.
- 2-3 sweet and sour apples.
- Also remember to drink water half an hour before meals. Tea, coffee should be drunk without sugar.
With such a diet, only carbohydrates and fast fats are limited, and complex carbohydrates, proteins, minerals, vitamins and fiber are provided in sufficient quantities, so the two-week buckwheat diet is well tolerated. If you lead an active lifestyle, you can lose 10 kg in 14 days.
Get out of the diet
Weight loss on a buckwheat diet is fairly stable, but only if you get out of it properly. Gradually, in small portions, introduce foods into the diet, the use of which does not contradict the principles of proper nutrition. If the exit from the buckwheat diet is done correctly, then during its time you can lose a few extra kilograms of excess weight.
After losing weight on a buckwheat diet, you shouldn't go back to eating high calorie foods that have low nutritional value. It is advisable to definitively exclude from your menu:
- confectionery;
- baking;
- sausages;
- roast;
- smoked;
- bad fats;
- foods containing chemical additives and a lot of salt.
Remember that with every diet you lose not only fat, but also muscle tissue. If you are not engaged in bodybuilding, when you return to your previous weight, the fat stores are replenished, but the muscle mass losses are not restored. Consequently, with each new weight loss-increase cycle, the percentage of body fat increases.
Pros and cons of the buckwheat diet
Compared to other mono diets, the buckwheat diet for weight loss has significant advantages, due to the remarkable qualities of this cereal. Its advantages:
- Buckwheat porridge contains a lot of vegetable protein, so it's satisfying. Since the buckwheat diet for weight loss does not limit the amount of porridge consumed, it passes with little or no hunger and is easily tolerated.
- The lack of a feeling of hunger contributes to the fact that the stress hormone cortisol, which slows down the metabolism, is not produced and weight loss proceeds at a rapid pace.
- Buckwheat has the richest composition of vitamins and minerals among all cereals. Its use has a beneficial effect on the condition of the skin, hair, immunity, blood composition, the state of the cardiovascular and nervous systems.
But the buckwheat diet also has disadvantages:
- Like any mono-diet, it is unable to supply the body with all the necessary substances. This disadvantage is more pronounced in a strict diet option, in which only buckwheat is allowed.
- When you eat almost buckwheat porridge, it can get bored and disgusting for life. As a result, you can lose this useful and cheap product in your diet.
- Useful only ecological buckwheat, grown and stored without the use of chemicals. Groats sold in supermarkets are usually produced in China, there are big doubts about its ecological purity.
Unfortunately, with the constant use of a large amount of the same product, the harmful chemical compounds it contains can rapidly accumulate in the body without having time to be excreted. As a result, their levels can exceed permissible safety limits and adversely affect health. Therefore, in the age of agricultural chemistry, a monotonous diet is very risky. This applies to all mono diets, including buckwheat.
Contraindications
The following categories of people are not recommended to follow a buckwheat diet:
- those with diabetes, as this can dramatically change blood sugar levels;
- having a depressive disorder, tk. monotonous food and a lack of sweets can aggravate depression;
- have kidney problems, as a large amount of protein, including vegetable ones, is harmful to them;
- pregnant and lactating, tk. in these conditions it is impossible to limit the diet either in terms of calories or composition;
- after abdominal surgery;
- suffering from cardiovascular disease, for which such "experiments" with health are too dangerous;
- those with gastrointestinal diseases, as they need special dietary nutrition.
It should be noted that strict diets are not the best way to lose weight. It is much more effective in achieving harmony and healthier than temporary dietary restrictions, but the transition to constant adherence to the principles of proper nutrition and maintaining a healthy lifestyle.
Conclusion
The buckwheat diet for weight loss is very effective and well tolerated. However, resorting to diets to reduce the increasing weight from time to time is not worth it. Only by finally turning to proper nutrition and making friends with sport, can the problem of excess weight be radically resolved.