Meet the quinoa diet. It is one of the healthiest ways to lose weight in a short time. Come and let’s learn together about what the quinoa diet is, how is it applied, and what are its benefits.
All About The Quinoa Diet
Quinoa is one of the foods we’ve heard a lot about in the last few years. Quinoa is a staple of the most effective, healthy diets, we hear.
So how does quinoa, which has more benefits than its size, contribute to weight loss?
100 grams of quinoa, which is known as a superfood, contains 222 calories, 39 grams of carbohydrates, 4 grams of fat, 5 grams of fiber, and 8 grams of protein.
In addition to vitamins B3 and E, it is also very rich in magnesium, manganese, copper, iron, calcium, folate, phosphorus, zinc, potassium and omega-3.
In addition, it does not contain any gluten and has a very low glycemic index. Due to all these aspects, quinoa makes one feel full and hungry late.
It works in the intestines due to its high fiber content.
Quinoa, which gives the person the necessary energy for the day, rushes to the aid of dieters and supports the weight loss processes because it keeps them full for a long time.
In short, quinoa alone does not provide weight loss, but it helps us to lose weight without feeling hungry by responding to the needs of the body.
How to Apply The Quinoa Diet?
Quinoa is different from the main foods of other diets, in that it can be easily consumed by gluten intolerant and Dermatitis herpetiformis (skin disease caused by gluten intolerance) patients.
There is no special nutrition list for the quinoa diet, no daily/weekly diet list.
However, by adding quinoa, to foods from burgers to salads to puddings, you can take advantage of its diet-friendly benefits.
Let’s summarize as follows;
The Quinoa Diet Meal Plan
- You can mix yogurt, milk, fruits and quinoa and consume them. For example:
Mango Quinoa Recipe:
Transfer 1 cup of quinoa rinsed in plenty of water to a saucepan and add 2 cups of water.
Boil the quinoa for about 15 minutes until absorb the water.
After mixing the boiled quinoa with 1.5 cups of cold milk, share it in the serving bowls. Put 1 cup of blueberry and sliced mango on them
- You can prepare quinoa omelets or quinoa cakes to feel full most of the day.
- You can also add quinoa to your smoothies.
For lunches and dinners;
- You can consume quinoa as a replacement for rice.
- You can add it to salads.
Tuna Quinoa Salad Recipe:
Add enough water to cover 1 cup of quinoa in a large bowl.
Transfer the swollen quinoa to a strainer.
After rinsing with plenty of water, drain and transfer to the pot.
Add about 1.5 glasses of water to cover it and cook for 15 minutes in the saucepan with the lid on.
Aerate the quinoa, which absorbs the water, with a wooden spoon to prevent it from sticking to each other and leave it to become lukewarm.
Chop the cucumber you peeled into large cubes. Cut the cherry tomatoes in half.
Chop the spring onions into rings.
Finely chop the parsley and dill. To prepare the sauce for the salad; whisk the olive oil, grape vinegar and salt in a bowl and mix.
Transfer the cooled boiled quinoa and all salad ingredients into a deep mixing bowl.
After blending it with the sauce, serve it without waiting.
- You can consume it with vegetables.
- Those on a protein diet can also consume it with chicken.
- You can even include it in soups if you wish.
- You can use it in snacks that will provide you with energy storage
Quinoa and nuts bar recipe:
Put 1 cup of quinoa and 1 cup of oatmeal on a lightly oiled baking tray and keep it in a preheated 180-degree oven for about 8 minutes.
Take the oatmeal and quinoa mixture from the oven into a large bowl and add half a cup of grated coconut, 1 cup of crushed hazelnuts and 1 cup of finely chopped apricots.
In a medium-sized saucepan; add half a glass of peanut butter, honey, 1 tablespoon olive oil, 9 teaspoons brown sugar and a little bit with the tip of a teaspoon and boil.
Combine the peanut butter sauce and quinoa mixture by mixing it well.
Spread the mixture on the baking tray. Bake at 180 degrees for about 20 minutes.
Leave the energy bar that you removed from the oven to cool for 2 hours.
After cooling, consume it by slicing.
- You can make delicious gluten-free muffins using quinoa flour.
- You can make quinoa puddings or mix them with fruits, like at breakfast.