Can drinking porridge every day help you lose weight

Drinking porridge every day usually cannot achieve the effect of scientific weight loss. Porridge has low calories but a single nutrient, and a long-term single diet may lead to malnutrition and metabolic decline.

Porridge is mainly made from rice and boiled water, with high carbohydrate content but insufficient nutrients such as protein, dietary fiber, and vitamins. Short term consumption may lead to weight loss due to reduced calorie intake, but the reduction is mostly in water and muscle rather than fat. Long term single diet can reduce basal metabolic rate, and once normal diet is restored, it is easy to rebound. People with weaker gastrointestinal function may experience reduced gastrointestinal motility due to the easy digestion of porridge, which in turn affects digestive function.

For some individuals who require a liquid diet during the recovery period or after surgery, short-term consumption of porridge can help reduce digestive burden. However, when used as a weight loss method, porridge cannot provide sufficient nutritional support for exercise consumption, and a high glycemic index can easily cause hunger, which may actually lead to overeating. Patients with special constitution such as diabetes should pay more attention to the problem of blood sugar fluctuation caused by porridge.

It is recommended to adopt a balanced diet combined with exercise to lose weight. Porridge can be included as a staple food, paired with high-quality protein such as fish, beans, eggs, milk, and sufficient vegetables. When cooking, adding miscellaneous grains can increase dietary fiber and avoid eating only white rice porridge. If you experience symptoms of malnutrition such as dizziness and fatigue, you should adjust your diet structure in a timely manner and consult a nutritionist.