Cereal diet

Cereal diet


This diet is named Cereal diet because it is primarily based on increased intake of cereals (rice, wheat, barley, oats, millet and buckwheat).

The so-called food pyramid adopted by the World Health Organization (WHO), as the basis of nutrition, recommend regular intake of cereals (grains) that should make up the largest part of our nutrition. Cereal diet arose from this food pyramid, and many call it "the healthy diet".

Cereals are rich in complex carbohydrates, from which our body gets the most of the energy. In addition, the grains are rich in vitamins (especially vitamin B complex) and minerals (calcium, magnesium, phosphorus and others). They are also rich in fiber and may help you with your food digestion.

Cereal diet involves regular daily intake of vegetables, fruits and occasionally the intake of dairy products.

Of course, as with other diet plans, during this diet you should not eat sweets, bread, biscuits and pasta. You cannot drink soda, fruit flavored juices or sweetened coffee.

Cereal diet plan

Day one

- Breakfast:

  • 1/2 cup of cooked wheat berries
  • one apple

- Lunch:

  • Vegetable soup (with peas, tomatoes and carrots)
  • 1/2 cup of cooked wheat berries

- Dinner:

  • 1/2 cup of cooked wheat berries
  • 1/2 cup of low-fat yogurt.
Total: 820 calories

Day two

- Breakfast:

  • 3.5 oz. (100 grams) of peppers stuffed with millet
  • one apple

- Lunch:

  • 3.5 oz. (100 grams) of peppers stuffed with millet
  • tomato soup

- Dinner:

  • 3.5 oz. (100 grams) of peppers stuffed with millet
  • one cup of chopped cucumber (5.3 oz. or 150 grams)
Total: 750 calories

Day three

- Breakfast:

  • 1/3 cup (3.5 oz. or 100 grams) of oatmeal
  • 1 apple.

- Lunch:

  • Pea soup
  • 1/3 cup of oatmeal
  • 1/2 cup of low-fat yogurt

- Dinner:

  • 1/3 cup of oatmeal
  • 1/4 cup (1 oz. or 30 grams) of low-fat cheese
Total: 1150 calories

Day four

- Breakfast:

  • 3/4 cup (5.3 oz. or 150 grams) of rice pilaf with onion, parsley and olive oil.
  • You can also eat fruit by choice

- Lunch:

  • 3/4 cup (5.3 oz. or 150 grams) of rice pilaf
  • vegetable soup

- Dinner:

  • 3/4 cup (5.3 oz. or 150 grams) of rice pilaf
  • 1/3 cup (1.8 oz. or 50 grams) of almonds or walnuts (about 10 pieces).
Total: 650 calories

Day five

- Breakfast:

  • 1/2 cup (3.5 oz. or 100 grams) of barley porridge
  • 1/4 cup of low-fat cheese.

- Lunch:

  • 1/2 cup (3.5 oz. or 100 grams) of barley porridge
  • vegetable soup

- Dinner:

  • 1/2 cup (3.5 oz. or 100 grams) of barley porridge
  • fruit by choice.
Total: 1250 calories

Note: Barley porridge contains a large number of calories (up to 350 calories per 1/2 cup), which means that you should not exceed the recommended amount - 1/2 cup per serving.

Day six

- Breakfast:

  • 2/3 cup (3.5 oz. or 100 grams) of buckwheat porridge
  • 1/2 cup (1.8 oz. or 50 grams) of walnuts or hazelnuts.

- Lunch:

  • 2/3 cup (3.5 oz. or 100 grams) of buckwheat porridge
  • vegetable soup

- Dinner:

  • 2/3 cup (3.5 oz. or 100 grams) of buckwheat porridge
  • freshly squeezed lemon juice (sugar-free).
Total: 1250 calories

Note: As barley porridge, and buckwheat porridge also contains a large number of calories, therefore you should avoid eating larger quantities than recommended in your meal plan.

Day seven

- Breakfast:

  • 1/2 cup of cooked wheat berries
  • one orange

- Lunch:

  • one cup (7 oz. or 200 grams) of rice pilaf
  • one cup of milk.

- Dinner:

  • 1/2 cup of barley porridge or 2/3 cup of buckwheat porridge
  • fruit by choice
Total: 950 calories

About meal plan

Average calories intake for these 7 days is about 1000 calories per day which means that you are going to lose 2.5 pounds per week. You want to speed up your weight loss? You will have to start working out. Walking for 30 minutes per day could speed up your weight loss up to 4 pounds per week.

In order to calculate how many calories you will lose per day, first you need to calculate your caloric daily needs using our calculator.

Cereal diet advantages

  • You will feel full and satiated for whole day, and you will not be lacking energy. As we said before, cereals are rich in carbohydrates which will give you energy you need throughout the day.
  • Cereal diet is very suitable for people who have problems with constipation, because the grains are rich in fiber, which helps the regulation of the bowel movements and prevent constipation.
  • This diet is also suitable for people who want to lose belly fat, because the levels of fat in the diet is very low. Due to reduced fat intake and low calories intake, your body will have to use fat reserves fast. If you want to speed up burning belly fat, it is important to drink at least 13 cups (3 liters) of water per day.

Cereal diet disadvantages

  • The only disadvantage of this meal plan is that this diet does not allow you to eat meat at all and it does not allow you to eat fruits in large amounts. Therefore, we do not advise you to use this diet for more than 2 months. After 2 months you should include the meat in your meal plan for a month, and then you can start again with the cereal diet.