How to lose weight on oatmeal? "Oatmeal, sir!" — how to lose weight with an oat diet: the best options with detailed menus and recipes

A product of English gentlemen and other healthy eating enthusiasts is oatmeal for breakfast. How much do we know about her? What is its use? How to use the product correctly in order to retain nutrients and how to prepare oatmeal for weight loss? Interesting information about her, practical advice, recipes and secrets of losing weight - in this material.

For more than 2 thousand years, people have been eating oats, which are easy to grow. In the old days, flat cakes, oatmeal, jelly, porridge, and pancakes were made from it; grain was fed to livestock. Having studied the properties of the popular cereal, pundits called it the healthiest along with buckwheat.

About the benefits of oats

Food made from oats saturates the body well, contains proteins, fats, fiber, starch, and carbohydrates. The benefits of oatmeal for weight loss have been proven. She has an impressive mineral composition: a lot of potassium, calcium, iron, phosphorus. Magnesium in its composition helps to absorb calcium, which protects our bones from osteoporosis.

Oats contain 11 valuable amino acids, in particular arginine. It is used for muscle growth and is valued by athletes. This amino acid helps prevent atherosclerosis, remove from the body uric acid- a companion to gout, kidney disease. That's why it is recommended to eat oatmeal before or after training: it will help remove urea from the body and relieve fatigue.

Oats contain a lot of valine, an amino acid important for body growth and providing energy to muscles. Vitamins A, E, PP, group B regulate metabolism, help nervous system, support good mood, prolong youth. That is why everyone needs to eat oatmeal in the morning, especially children, the elderly, and the sick.

Cereals or flakes, what to buy?

When buying cereal, decide what is more important to you: the benefits of the dish or the speed and ease of its preparation. The less processing, the more valuable the product, including for weight loss.

To prepare the flakes, the grains are cleaned, steamed and flattened into petals with rollers.

Let's find out the degree of difference between crushed and uncrushed grain.

• The healthiest option is oatmeal made from whole grains. It cooks for up to an hour, and with pre-soaking it cooks 2 times faster. The grains swell approximately 4 times.
• The flattened cereal is cooked for up to 40 minutes. Its properties are close to whole grain.
• Hercules flakes are obtained from purified grains. They are less healthy than whole grains. The denser, coarser petals are boiled for up to 20 minutes.
• “Extra” flakes are produced under numbers: 1, 2 and 3. Flakes No. 1 have a denser structure; they are cut from whole grains. This porridge is cooked for about 15 minutes. Flakes No. 2 and 3 are smaller, as they are prepared from chopped cereals. The petals are especially thin and delicate in pack No. 3; they can be eaten by steaming them in hot water or milk. In 5 minutes you get steamed oatmeal, which retains its beneficial properties as much as possible.

How to properly cook oatmeal?

Dozens of grains or flakes are prepared various dishes. The most common is porridge. For weight loss, it is healthier when made from whole grains, but it is better to soak it overnight. Nutritionists say that after this, cereals are much better digested and absorbed by the body.

When soaked, it partially destroys gluten - a complex protein that suppresses the immune system. And you will have to cook the grain less.

• Classic recipe - instant oatmeal

It will require 1 cup of cereal per glass of liquid: water or milk. Experts advise taking milk and water equally. The porridge will come out thick, add liquid to prepare the spread. In addition to sugar, salt and butter, the dish is flavored with jam, honey, cinnamon (read how this spice helps you lose weight), and cheese.

How can you diversify your porridge so that even picky household members order oatmeal for breakfast? We offer several options.

• With dried fruits

Sweet dried pears, peaches and raisins are excellent substitutes for sugar. Pour dried fruits hot water, close the lid. After 10 minutes, cut the fruit into small pieces and add to the finished porridge. A dish with prunes or dried apricots is also prepared, but for sweetness you can add a pinch of sugar or a spoonful of honey to the non-hot porridge, since these are less sweet fruits.

• With apples or oranges

You can grate and mix with the contents of the plate, or cut into cubes and place the fruit on top, add peeled orange slices. For more flavor, add chopped orange zest to the pan while cooking.

• With cottage cheese and banana

Combine the finished porridge in a plate with mashed cottage cheese, and top with banana rings, pomegranate seeds or defrosted berries.

• With cocoa

When cooking, add 1-2 teaspoons of cocoa to hot milk. The porridge will take on an unusual chocolate color. Once cooled slightly, sprinkle dark chocolate chips, coconut, or chopped walnuts on top. This is almost a dessert, a gourmet dish!

No need to cook!

Out of habit, many people cook oatmeal. But this is not at all necessary. Let us remind you that some vitamins and other useful substances when boiled they are destroyed. Therefore, for weight loss, it is better to cook oatmeal without cooking, or at least not to finish cooking it, but to leave it covered.

Calculate the portions, because the second heating will destroy more than half of the vitamins, and after the third heating there will be no benefit from the food.

But still. How to properly prepare boiled oatmeal for weight loss? Soak the cereal overnight, the next day, cook it for half an hour and wrap it up so that it steams. Nutritionist and nutritionist Olga Khazova advises cooking porridge with water, because lactose (natural sugar) in milk is absorbed too quickly. Instead of sugar, it is better to put raisins and dried apricots. Whether to add oil to your dish depends on your taste and daily calorie balance.

Introducing oats into other dishes

Proponents of a healthy diet and those who want to lose weight include oats and oat flakes in many dishes. Whole grains are put into soups, and jelly, traditional for Rus', is prepared from it. They buy ready-made muesli with dried fruits, granola, where the cereal is baked with honey and nuts. Instead of butter cookies, oatmeal bread is eaten.

Below are some tips on how to implement healthy product in other dishes.

1. Dry oatmeal is easily ground in a coffee grinder. Add the resulting flour to pancakes, pancakes and other baked goods.
2. Fry the oatmeal in a dry frying pan until it turns beige. This type of oatmeal was widely used by our ancestors: they sprinkled it on potato gates, northern shangi, and berries, such as lingonberries.
3. Dredge fish in oatmeal and add flakes instead of breadcrumbs to cutlets. They don't turn out to be as high in calories.

We recommend eating flakes with kefir and fermented baked milk, yogurt and yogurt. Just making lazy oatmeal in a jar. Pour milk or yogurt over the tender flakes, stir and leave overnight. Add candied fruits, fruits or berries if desired. The cold dish is eaten in the morning and taken with you to work, school, or training.

Smoothie Recipes

The fashion for smoothies came to us from the USA. Among those who want to lose weight, raw foodists, vegetarians and other adherents of a healthy lifestyle, foamy cocktails with the addition of herbs, fruits, berries, and vegetables are popular.

IN ready-made drink all the beneficial substances of the ingredients are preserved. This vitamin bomb heals the intestinal microflora, gives energy to athletes, restores the strength of patients and, of course, helps to lose excess weight.

Prepare smoothies in a powerful blender with a tall mug or in a food processor. A low-power device will not be able to grind food to a uniform consistency. Try a few simple recipes preparing this tasty, thick drink.

Smoothie with milk

Place in blender:

• a tablespoon of soaked cereal or rolled oats;
• banana, cut into large pieces;
• a teaspoon of honey;
• a glass of milk;
• a glass of hot boiled water.

Whisk the mixture and pour into glasses. A sweet, foamy drink with banana flavor will make a satisfying, pleasant and easy breakfast.

Cocktails are a boundless field for experimentation. If you pour more water or milk, you get a thin drink; if you want a creamy mass, add more yogurt and fruit.

Thick smoothie with cinnamon and yogurt

Ingredients for whipping:

• 3 tablespoons of rolled oats;
• 1 sliced ​​banana;
• yogurt packaging;
• a glass of milk;
• a little ground cinnamon.

Pour hot milk over the cereal and leave for 5 minutes. Place the ingredients in a blender and blend for half a minute. Pour into glasses, sprinkle a pinch of cinnamon on top.

Smoothie with kefir

If you want to lose weight as much as possible, try a smoothie with kefir; it contains 75 kcal per 100 grams of the drink. Its components:

• 1 apple;
• 150 g kefir;
• a tablespoon of rolled oats;
• 1 banana;
• a teaspoon of wheat bran;
• a glass of hot water.

Pour hot water over the flakes and bran and steam them for 5-10 minutes. Cut the apple and banana into large pieces. Place everything in a blender and beat. Not enough sweetness? Add a teaspoon of maple syrup and whisk again. Delicious dietary dish ready!

Cleansing the intestines

Using healthy fiber, you can get rid of blockages in the intestines, the weight of which sometimes reaches 10–15 kg. Which, you see, is a lot for those who want to lose weight. How to cleanse the intestines?

• Decoction

To obtain a decoction, pour 3 cups of oatmeal with 3 liters of water and boil for 20 minutes. Cover the pan and leave for 24 hours. Strain, heat the liquid to 30 degrees and dissolve 100 grams of honey in it. Squeeze the juice of 1 lemon into the broth and put it in the refrigerator. To cleanse the intestines, drink a glass of decoction three times a day on an empty stomach, before meals, for a month.

• Scrub

Intestinal scrub is what this recipe is called. Pour a quarter cup cold water 2 tablespoons oatmeal. Pour in a tablespoon of boiled milk and leave the mixture to swell until the morning. In the morning, drink a glass of unboiled water. After half an hour, on an empty stomach, eat the previously prepared porridge without salt and sugar, you can add only a little honey and nuts. Do not drink oatmeal with anything, and do not eat anything for 3 hours. The procedure thoroughly cleanses the intestines.

What problems might arise?

Let's talk about the problems of losing weight. Due to unsuccessful attempts to lose weight, a person becomes a skeptic in this matter. Dietary restrictions do not bring joy, and the pounds you lost with difficulty come back. How to consistently lose weight without discomfort, achieving the desired result?

Advice: In order for your weight to steadily decrease, stop losing weight by eye. The balance of calories you take in and then burn out needs to be controlled. Weigh your food and keep a food and exercise diary.

Those who go on a hike to get slim are forced to limit their caloric intake. With a lack of carbohydrates, a person’s performance decreases, he experiences fatigue, drowsiness, and irritability. In this case, the scale arrow may stand still.

Another problem for those losing weight: due to the small amount of food at one time, a food bolus slowly forms. How to stimulate bowel function? Oat fiber helps out, it improves gastrointestinal motility. Which oatmeal is best to buy for weight loss? The one with more coarse fibers.

We count calories

Cereal dishes are not a panacea for weight loss; you can lose weight and gain weight with them. It's not a matter of cooking method, but a balance of calories. If you manage to create a daily deficit of them, you will inevitably lose weight.

The less processed the grain, the slower it is digested. When losing weight, whole grains and bran are preferable. Porridges made from cereals and rolled oats are more satisfying. Surveys have shown that even 4 hours after healthy breakfast the subjects were not hungry. But after breakfast with tender flakes doused in boiling water, I wanted to chew something after a couple of hours.

Get acquainted with the table of calorie content of oat products and porridges (approximately).

To achieve slimness, nutritionist to the stars Margarita Koroleva recommends patients eat 5-6 split meals a day. You should “eat” no more than 1200 kcal, which means 200–240 kcal per snack ( physical activity we do not take into account). A person can eat 200 g of oatmeal, stay on track for losing weight, and feel comfortable.

A little more math. Let's calculate the calorie content of lazy oatmeal in a jar.

You can add 2-3 tablespoons of oatmeal to kefir, add raisins or dried apricots. If we are not above 200 kcal, then this is a snack that helps you lose weight.

Fast or slow?

Nutritionists unanimously believe that you need to lose weight slowly, losing no more than 3-4 kg per month. What to do if a significant event is approaching where you want to shine?

Losing weight quickly with oatmeal is possible, but it requires patience. Any mono-diet causes discomfort due to imbalance nutrients. It is not recommended to keep it for more than a week.

Here is a description fast diet on oatmeal. From 100 g of flakes, prepare 4 servings of porridge with milk during the day. Eat them, adding a teaspoon of honey to a plate. For a snack, take apples, oranges or kiwis (3 pieces). In addition to 2 liters of water, you are allowed to drink herbal decoctions and green tea with milk. In a week, up to 5-7 kg of weight is lost.

Fasting days

Options for fasting days with oatmeal:

1. During the day, eat 5-6 servings of oatmeal, cooked in water with the addition of milk (3:1).
2. In 5 meals, eat 500 g of porridge and 3-4 apples. Instead of fruit, you can eat up to 700 g of raspberries, strawberries, currants, and gooseberries.
3. Instead of berries, soak 200 g of dried fruits: prunes, dried apricots, apples - and eat them a day.

We talked about an amazing product that cleanses and strengthens the body, helps you lose weight and set sports records. With this knowledge you will gain ideal weight And slim figure. Love oatmeal, and your body will thank you with light, good muscle tone, an endless feeling of youth.

People have long known about the benefits of oats. Healthy nutrition experts say that oatmeal in any form should be present in the diet, and adherents of proper nutrition cannot imagine their morning without a plate of oatmeal. Oat products, and especially porridge, have a beneficial effect on human health and help maintain a healthy weight. Thus, oatmeal is considered one of the most popular and effective products to normalize weight.

The benefits of oat porridge for weight loss

Oat flakes are a valuable storehouse of proteins, fiber, vitamins, iodine, fluorine, folic acid, biotins, calcium, magnesium and potassium, amino acids and other trace elements that the body requires for normal functioning.

The benefits of cereal for weight loss cannot be overestimated:

• Cleanses the intestines and stomach;
• Activate the body's protective processes;
• Reduce cholesterol levels;
• Reduce the risk of developing heart disease and thrombosis;
• Remove harmful substances from the body;
• Gives a feeling of fullness for a long time.

Varieties of oatmeal diets

Diet based on oat porridge with fruits

The diet lasts 5-7 days. During the day, you need to eat 3 servings of oatmeal, 250 g each, in the morning, afternoon and evening, and replace other meals with fruit to taste. You need to eat every 3 hours.

“Four-day” diet with oatmeal porridge

The first day

• Breakfast : ½ cup oat flakes, boiled in water.
• Snack : several nuts, unsweetened green tea.
• Dinner : oatmeal steamed with boiling water, you can add 1 tsp. honey
• Snack : light salad from sliced ​​cucumbers and radishes.
• Dinner: oat porridge with water and a handful of berries.

Second day

• Breakfast : oat porridge cooked in water.
• Snack : 200 ml kefir.
• Dinner : oatmeal steamed with boiling water, you can add 1 tsp. honey
• Snack : half a grapefruit and green tea.
• Dinner : flakes boiled in water, several pieces of prunes and dried apricots, as well as 1 fig.

Day three

• Breakfast : Hercules on the water.
• Snack : low-fat yogurt.
• Dinner : rolled oats, steamed with boiling water, seasoned with 1 tsp. honey
• Snack : 1 small orange, unsweetened green tea.
• Dinner : oatmeal steamed with boiling water, a handful of raisins.

Day four

• Breakfast : oatmeal porridge with water.
• Snack : 200 ml kefir.
• Dinner : rolled oats, steamed with boiling water, seasoned with 1 tsp. honey
• Snack : 1 small orange, lettuce.
• Dinner : oatmeal, steamed with boiling water, 1 pear.

Strict oatmeal diet

Lasts one week. For the first three days of the diet, you should only consume oat porridge, cooked according to the instructions on the package. No added flavors or seasonings are allowed. You can drink porridge with green tea or clean water, as well as herbal infusion. On subsequent days, 1 is added to the porridge. green apple.

Fasting day on Hercules

Divide 1 glass of rolled oats into 5 equal portions. They must be consumed during the day, and the last portion should be eaten no later than 18:00. As for liquids, you can drink green tea without sugar and water.

Oatmeal porridge recipes for weight loss

Whole grain oat porridge

Will be needed:

• whole oat grains – 200 g;
• water – 400 ml;
• salt to taste.

Preparation:

1. Rinse the grains;
2. Boil water and add oat grains to it. Add salt to taste. Cook for 40 minutes over low heat;
3. Let the flakes sit in a warm place for about half an hour.

Useful and low-calorie porridge ready!

Hercules with apples for weight loss

Will be needed:

• rolled oats – 250 g;
• apple juice – glass;
• raisins – 100 g;
• green apple – 1 piece;
• water - glass;
• cinnamon - a pinch.

Preparation:

1. Rinse the raisins, add boiling water, leave for 18-20 minutes;
2. Grind the apple;
3. Pour rolled oats into a saucepan, add water and juice. Boil. After boiling, cook for 13-15 minutes;
4. Serve with cinnamon and apple.

Oatmeal without cooking for weight loss

Will be needed:

• cereal – 3 tbsp. l.;
• water – 150 g;
• dried apricots and raisins - 1 tbsp each;
• honey – ½ tsp;
• candied fruits – 1 tsp;
• coconut flakes - a pinch;
• green apple – 1 pc.

Preparation:

1. Pour rolled oats, raisins and dried apricots into a plate;
2. Pour boiling water, cover with a lid or plate and leave overnight;
3. In the morning, add grated apple and remaining ingredients.

Prepare the porridge in the evening.

Will be needed:

• oat flakes – 250 g;
• pumpkin – 150 g;
• water – 250 ml;
• skim milk – 400 ml;
• cinnamon.

Preparation:

1. Place the pumpkin in a saucepan and add water, after boiling, cook for 18-20 minutes;
2. Puree the pumpkin in a blender;
3. Place the flakes in a saucepan and add milk. Cook for 10 minutes after boiling;
4. Let it brew for half an hour;
5. Add pureed pumpkin and cinnamon.

Oatmeal breakfast recipes for weight loss

Hercules porridge classic

Will be needed:

• oat flakes – 1 cup;
• water – 500 ml.

Preparation:

1. Boil water, add flakes to boiling water;
2. Cook over high heat for a couple of minutes, stirring vigorously;
3. Reduce gas and cover the porridge with a lid, cook until fully cooked.

The porridge can be supplemented with an apple, low-fat cottage cheese, a pinch of cinnamon, nuts or raisins.

Cold way to make oatmeal for breakfast

Will be needed:

• rolled oats – 30-50 g;
• skim milk – 200-300 ml.

Preparation:

1. Pour cold milk over the cereal, let it brew for 15 minutes;
2. Add dried fruits or nuts to taste.

Microwave porridge for breakfast

Will need:

• rolled oats – 30-50 g;
• skim milk or water – 200-300 ml.

Preparation:

1. Pour milk or water over the cereal;
2. Place in the microwave for a couple of minutes.

Hercules, prepared in the evening

Will need:

• rolled oats – 30-50 g;
• drinking yogurt without additives – 200-300 ml.

Preparation:

1. Pour yogurt over the flakes;
2. Leave overnight;
3. Add dried fruits, apple, cinnamon to taste.

Oatmeal with milk for weight loss

There is a lot of controversy surrounding milk and its benefits for weight loss. Some people think that oatmeal cooked with milk does not help you lose weight, while others say it’s the opposite. Nutritionists recommend using skim milk or the lowest percentage of fat when cooking oatmeal. It is allowed to mix milk with water in a 1:1 ratio.

Oatmeal porridge with milk and dried fruits for weight loss

Will be needed:

• rolled oats – 50 g;
• milk – 320 g;
• honey – 1.5 tbsp. l.;
• dried fruits – 80 g.

Preparation:

1. Boil the milk;
2. Pour rolled oats into boiling milk and cook, stirring;
3. After a few minutes, remove from heat;
4. Leave in a warm place for about half an hour;
5. Meanwhile, chop dried fruits;
6. Heat a frying pan and add honey, add dried fruits, stir and remove from heat;
7. Put the porridge back on the fire and add dried fruits and honey, heat for a few minutes.

Oatmeal with honey for weight loss

Honey is added to oatmeal for sweetness, replacing sugar. And, although honey contains quite a lot of calories, a very small amount of it will not only not harm you, but will also help you lose weight. If oatmeal is consumed for weight loss, it is not recommended to use more than 1 tablespoon of honey. Oatmeal with honey quickly cleanses the body of “deposits” of toxins and other harmful substances accumulated in the intestines and blood vessels.

Will be needed:

• rolled oats – 100 g;
• honey - 1 tbsp. l.;
• water – 200 ml.

Preparation:

1. Boil water and add oatmeal to it;
2. Cook until done;
3. When serving, season with honey.

Oatmeal with water for weight loss

Steamed oatmeal

Will be needed:

• oatmeal – 75-100 g;
• water – 100-150 g;
• honey, dried apricots - to taste.

Preparation:

1. Pour boiling water over the flakes;
2. Add honey and dried apricots;
3. Cover with a lid and leave for about 10 minutes.

Oat milk

Will be needed:

• coarse flakes – 100 g;
• water – 200 ml;
• honey – ½ tsp.

Preparation:

1. To boil water;
2. Pour water over the flakes, stir and let sit overnight;
3. Add honey in the morning;
4. Beat the mixture with a blender and then pass through cheesecloth.

Contraindications

Like any product, oatmeal has a number of contraindications. Oatmeal flakes are not recommended for daily consumption over a long period of time, as they contain phytic acid, which prevents the body from absorbing calcium and promotes its leaching.

The quality of oatmeal also needs to be approached with extreme caution - most unscrupulous manufacturers add starch to oatmeal flakes, which turns into ordinary sugar in our body.

Finally, oatmeal is contraindicated for people with gluten intolerance. Be careful and consult your doctor before choosing an oat diet.

Is it possible to lose weight on oatmeal?

Indeed, you can lose weight on oatmeal. This healthy and tasty porridge helps restore normal weight and embrace proper nutrition. The results are different for everyone - depending on the characteristics of the body and the chosen diet. For example, some manage to lose up to 10 kg in the shortest possible time. Normal indicator weight loss per week on oatmeal is considered to be about 3.5-5 kg.

Video about the oat diet

Dr. Agapkin talks about the benefits of oatmeal and reveals the secrets of the oatmeal diet:

In the next article we will talk about others.

The oatmeal diet will be useful not only for those who are trying to lose extra pounds, but also for those who want to improve general state your body and improve its functioning gastrointestinal tract. Rave reviews and recommendations from doctors speak only in favor of oatmeal. Try it too, perhaps oatmeal is your weight loss product.

Oats are a valuable nutritious product that also has a beneficial effect on the work of many internal organs, especially the liver. It charges the body with energy, which means a person losing weight will not experience a painful feeling of hunger. There are many varieties of nutrition systems using oatmeal and they all give stable and high-quality results.

Benefits of an oat diet

As you know, the British love to eat oatmeal for breakfast, and these pedants rarely suffer overweight, unlike Americans who love fast food. This crop began to be cultivated in the second millennium BC. e., and great doctor Dioscorides not only mentioned its wonderful nutritional properties, but also its medical properties, which he used in his practice. The composition of oats is incredibly diverse. It contains vitamins A, E, PP, K, group B, minerals - nickel, phosphorus, manganese, sulfur, iron, iodine, calcium, potassium, fluorine, as well as proteins, carbohydrates and fats, fiber, amino acids, polyunsaturated fatty acids , sterols, etc.

The benefits of an oat diet are obvious. Regularly present in the diet, oats will have the following effects on the body:

1. When it enters the stomach, fiber swells greatly, long time providing a feeling of fullness. As a result, the person losing weight reduces the craving for snacking and overeating.
2. An oatmeal diet for weight loss, which includes eating porridge for breakfast, will promote weight loss due to the charge of vigor and strength it provides the body with in the morning. A person who eats breakfast is more likely to lose weight because he is energetic all day and does not suffer from hunger, unlike those who skip the morning meal and eat too much in the evenings.
3. Oatmeal restores normal digestion and metabolism, has a beneficial effect on intestinal motility, at the same time freeing it from waste, toxins and other decay products.
4. Reduces the concentration of bad cholesterol, which is typical for people with overweight bodies. If it falls, then normal blood flow in the body is restored, and with it the blood flow. The risk of developing cardiovascular diseases is reduced.
5. The glycemic index of oatmeal is low, so it does not affect blood glucose levels, and its calorie content is low and amounts to only 88 Kcal per 100 g.
6. Improves the condition of skin, hair and nails, so those who are losing weight do not need to take additional multivitamin complexes.

Rules for an effective oatmeal diet

When starting a diet on oatmeal, you must remember that it is associated with certain postulates that must be followed. Here are the basic rules for such a diet:

• try not to use salt and sugar, and especially honey, when preparing cereals. In some sources, prohibitions also apply to dried fruits, but nutritionists recommend adding them to porridge, because they are incredibly useful for digestion, including;
• do not eat food 4 hours before bedtime;
• try not to overeat, but also not to starve. This can only be achieved by fractional meals small portions;
• Do not drink porridge with water. Liquids can be consumed half an hour before or half an hour after a meal. In total, you need to drink at least 2-3 liters of liquid per day - tea, water, including non-carbonated mineral water, compotes, fruit drinks, juices, but only natural ones. Don’t get carried away with too much sweets;
• All other breakfast cereals such as muesli and cereal are prohibited.

The diet begins with cleansing, without which the weight loss process will be less effective and longer. The oatmeal diet recipes given below are easy to prepare, so cooking will not take too much time for a person losing weight. To cleanse the body, rice cereal is used, which is 4 tbsp. l. You need to fill it with 1 liter of water in the evening and leave it overnight. In the morning, put on the stove and boil until it turns into jelly. Take this decoction every day for seven days in a row on an empty stomach, without consuming anything for 4-5 hours after that. Such preparation will help the body fully and without harm to health enter the second stage of weight loss.

Options for oatmeal diet recipes

Actually, this diet does not represent anything supernatural and provides daily use oatmeal for breakfast. But, of course, that's not all. Those who are losing weight will have to give up baked goods and baked goods, sweets, everything fatty, spicy, smoked and salty. Convenience foods and fast food are prohibited. Prepare your own food from lean meat and fish, vegetables and fruits, fermented milk products. The preferred cooking methods are steam, boiling and baking, but frying should only be used in the most extreme cases and should be done only with vegetable oils.

You can stick to this oatmeal diet for as long as you like and achieve incredible results, losing 10–15 kilograms or more. It is completely balanced and is not fraught with problems for the body associated with a deficiency of vitamins, minerals and other valuable substances.

Moreover, recipes for oatmeal diet dishes have a lot of cooking options, so it definitely won’t be boring and monotonous. Here they are:

• Soak oatmeal in boiled water overnight and eat for breakfast. Instead of water, you can use kefir or yogurt. Once cooked, add your favorite berries and fruits to it, but you don’t need to add oil;
• pour the cereal into the water and cook over low heat until tender. It is worth saying that only natural, unprocessed cereals, which require cooking for longer than 5 minutes, are suitable for weight loss. Steamed flakes, the cooking time of which is reduced to 3 minutes or less, are practically devoid of all their beneficial properties, and therefore are not recommended for consumption.

Diet based on oatmeal with fruits and vegetables: menu for a month

The first oatmeal diet involves eating only porridge and nothing else. It cannot be considered a complete nutrition system and is more suitable for fasting days, and therefore its duration does not exceed 3 days. An oatmeal diet with fruit is already more varied and nutritious, but it also cannot be called completely balanced. It lacks protein, as does the diet of oatmeal and vegetables, but it is necessary for building the skeleton and muscles. Therefore, such a nutritional system cannot be followed for more than a week.

A sample menu might look like this:

• for breakfast, porridge with dried fruits, tea;
• second breakfast consists of fresh vegetables or fruits depending on which diet option is chosen;
• oatmeal for lunch;
• for an afternoon snack of any kind milk drink– kefir, curdled milk or yogurt with fruit;
• oatmeal for dinner vegetable stew or fruit salad, tea;
• milk drink before bed.

If you include meat or fish in one of your meals, you can extend the oat diet for a month; the menu may look like this:

• for breakfast, oatmeal with fruit, tea;
• second breakfast consists of a vegetable or fruit salad;
• for lunch, cook meat in any of the permitted ways, stew vegetables or make a salad from them;
• for an afternoon snack, cheese with tea or cottage cheese. Can be done cottage cheese casserole by adding oatmeal to it;
• for dinner, kefir or yogurt with oat flakes infused in it.

Diet menu with oatmeal and apples

An incredibly popular diet based on oatmeal and apples. The latter are ideal for weight loss, because their ability to improve digestion and have an effect similar to that of enzyme enzymes medicines, is known to everyone. And all thanks to the vitamin G included in the composition, which is responsible for growth and digestion, of which apples contain more than all other food products. Fasting days on apples are even used in the treatment of many ailments, for example, liver diseases, so this diet has a right to exist.

In this variation, it also includes cottage cheese. Thus, a person losing weight is encouraged to make up his diet from these fruits, oatmeal and cottage cheese in a variety of combinations.

The classic menu looks like this:

For breakfast, a serving of oatmeal with 2-3 apples. The portion can be any, but the porridge must be cooked in water;

for lunch, a portion of oatmeal, 100 g of cottage cheese and 2-3 apples;

For dinner only cottage cheese and apples.

Snacking between meals is prohibited, but you can and even need to drink, using plain water, green and herbal teas. This oatmeal diet for weight loss of 10 kg will allow you to lose weight if its duration varies from 1 to 10 days. However, it refers to rigid power systems and is not suitable for everyone. You need to get out of it smoothly, gradually including familiar foods in your diet.

An effective diet based on oatmeal and eggs

The oatmeal and egg diet can be compared in its effectiveness to previous version. Those who are losing weight also lose up to 1 kg per day, eating only two foods, from which the diet is built. Eggs, containing easily digestible protein, are extremely beneficial for the body. They are rich in biotin, folic acid, choline, and they also contain a lot of selenium - an incredibly powerful antioxidant. Substances included in this group slow down the aging process and reduce the risk of developing cancer.

Just a couple boiled eggs you can get very full, getting a boost of vivacity and energy for the whole day, which, together with oatmeal, will only increase them nutritional value. At the same time, they are low in calories, and if you consider that, in addition to them, cereal crop If there is nothing else in the diet, then the body will quickly begin to get rid of extra pounds.

Here is the daily menu:

for breakfast one boiled egg and a portion of porridge, which you can add a little salt;

for lunch the same thing, only two eggs;

For dinner, only salted oatmeal is provided.

This oatmeal diet is very effective, but it is not suitable for people with any diseases in the acute phase, as well as gastrointestinal ailments, or those prone to allergies. People with high cholesterol levels and any diseases should not choose it. of cardio-vascular system and kidneys.

Buckwheat-oat diet with bran and kefir

Buckwheat is the main thing dietary product on the human menu, so it is quite natural that it is actively included in the diet of those who are waging a merciless struggle with excess weight. Buckwheat is rich vegetable protein, which may well replace an animal. It contains a lot of amino acids and fatty acids, it is also rich in minerals, vitamins, fiber, etc. It copes no worse than oatmeal with cleansing the body of waste products, while it also charges it with energy, gives strength, and this with a relatively low calorie content - 110 kcal per 100 g of boiled cereal.

To make the weight loss process more active, you need to cook oatmeal in water for your diet. Buckwheat should be cooked in the same way. These cereals must be consumed separately both during the entire waking hours and alternating between days, that is, you can choose the most convenient option from these two. The duration of such a food system should not exceed one week, because it is not easy to survive on cereals alone for a longer period of time. A more varied version of the oatmeal diet with kefir involves consuming this drink, which will have a beneficial effect on the functioning and intestinal microflora.

For those who are not looking for quick results, it is recommended to include vegetables and fruits, berries in the oat diet, because they will not contribute to fat deposition, and will increase the nutritional value of the diet and its variety.

A sample menu for such a diet looks like this:

for breakfast, oatmeal with fruit, tea;

second breakfast consists of vegetable salad;

for lunch, buckwheat and stewed vegetables;

for an afternoon snack, kefir with fruit;

for dinner oatmeal with berries, tea.

The buckwheat-oat diet lasts one week, during which you should drink a lot of liquid, and try not to use sugar and salt when cooking cereals. The volume of kefir per day can reach 1–1.5 liters, and in a non-strict version of this nutrition system, half of it can be replaced with yogurt. Instead of oatmeal, you can use bran.

How to cook oatmeal in water for a diet?

Before you start actively losing weight, you need to figure out how to properly cook oatmeal in water for a diet? For those who are discovering the taste and benefits of this cereal for the first time or are accustomed to preparing instant cereal, this recipe will be of interest:

• heat a glass of rolled oats in a dry frying pan. minutes, stirring occasionally, adding sugar and salt to taste. Dried fruits can be poured in immediately, or after cooking when serving. This will allow you to prepare a more crumbly and tasty porridge. Pour it into a saucepan, add 3 cups of water and cook for 5–10

Is it possible to eat on a diet oat cookies and its recipe

Oatmeal cookies can be eaten on a diet, provided that they are prepared with your own hands. It will retain all the beneficial properties of the cereal and, when combined with a milk drink, will easily replace a portion of porridge. With such a snack, someone losing weight won’t even notice how diet will do by the end, and its rules and prohibitions will not seem so frightening and impossible.

• Grind two cups worth of oatmeal flakes into flour;
• add fruit puree (you can use baby food), dried fruits and a tablespoon of coconut;
• Form cookies from the resulting mass, place them on a baking sheet covered with parchment, and bake in the oven, where the temperature is maintained at 180°C for 15–20 minutes.

Cons and results of the oatmeal diet

Like other nutrition systems for weight correction, the oatmeal diet also has disadvantages. These include:

1. Limited and meager diet, especially when it comes to a mono-diet. If you eat this way for too long, the porridge will not only quickly get boring, but can also cause a deficiency of valuable nutrients, such as protein, which can lead to serious problems and malfunction of internal organs and systems.
2. Failure to adhere to the drinking regime of a diet with oat bran can cause constipation.
3. Weakness, dizziness, decreased body tone. This also applies more to the mono-diet and other limited options for this food system. The more varied the diet, the better the person losing weight feels and the better the result of the oatmeal diet, although it will take a little more time to get it.

In general, this nutritional system is recognized by nutritionists as quite balanced and rational if it includes both carbohydrates and proteins with fats.

The photo of the results of the oatmeal diet below shows what success can be achieved:

Sport played an important role in this matter. It is no secret that it is the most important component in the fight for perfect figure, which means that for everyone who wants to get closer to their dream, it would be a good idea to increase their motor activity, starting with daily walks, and then moving on to strength training.

Oatmeal has long been considered one of the most beneficial for the body; it helps improve immunity and rapid recovery after long-term serious illnesses.

• diabetes;
• obesity;
• pathologies of the digestive organs;
• liver pathologies;
• atherosclerosis.

Some information about the benefits of oats

Oats – healthy cereal containing proteins, fats, essential amino acids, minerals, vitamins K, E and B. Oat grains contain complex carbohydrates, which provide energy to muscles, which is why oatmeal is an essential element of the diet for athletes.

The most important element of oatmeal that promotes weight loss and lower cholesterol is beta-glucan, or soluble fiber. Regular consumption of oatmeal is recommended to cleanse the intestines, improve complexion and hair quality.

Oatmeal has a beneficial effect on the human nervous system, normalizes the functioning of the pancreas, relieves colitis and improves digestion. This product is extremely beneficial for humans, so oat dishes should be present in any diet.

How to choose the right oatmeal

Modern food industry offers a wide range of products made from oat grains. Therefore, for many people the purchase suitable product is quite a difficult task. “Hercules”, “Extra” flakes, bran and flour - all this is one product, the only difference is in the methods of processing it.

• Oatmeal

Externally similar to rice porridge, whole grain porridge cooks for at least 60 minutes and turns out to be quite tough. Even though this is the most useful look product, it is not in great demand.

• Oatmeal

Oat grains, crushed into several parts, cook a little faster, unlike whole grain cereals. It will take about half an hour to prepare the porridge. Oat chaff is not as common as instant cereal and Hercules.

• Hercules

To obtain this type of product, the grain is lightly processed, which allows the beneficial properties of oats to be preserved. Hercules porridge usually takes 20 to 30 minutes to prepare. Due to its low glycemic index (40), flakes are included in the diet of athletes and people on a diet. This porridge is considered the most popular and favorite product among many housewives. Despite the fact that “Hercules” takes quite a long time to prepare, the porridge turns out thick and incredibly tasty. You can also make low-calorie cookies from rolled oats.

• Instant cereal

During the production process, heat treatment is performed, so there are practically no useful substances left in them. Such products are very convenient for quick snacks on the road or at work, but they have very little benefit.

Oatmeal is divided into three grades, depending on the degree of processing:

1. A product made from whole oat grains, it is rich in carbohydrates and good for the stomach.
2. Flakes are made from crushed cereals.
3. The most delicate product, which requires practically no cooking, just pour hot milk or boiling water over the product and leave for a few minutes. This type of cereal is ideal for young children and people with illnesses digestive tract.

Many people prefer to save their time, so they choose instant oatmeal. However, it is not recommended to regularly use instant porridges, as they most often contain large amounts of sugar and various additives. Such products are not suitable for weight loss. They should be replaced with whole grain porridge with the addition of fruit or a small amount of honey.

Oat bran

This one is completely natural product obtained during the processing of oats. Bran has a beneficial effect on the digestive tract and is also very effective in losing weight. Unlike oat grains, bran contains much more fiber and fiber. Once in the stomach, the product increases several times, thus causing a feeling of fullness. However, it is not recommended to eat more than three tablespoons of bran per day. To prepare the bran, pour it into yogurt, kefir or warm water. For weight loss, they can also be added to cereals.

Flour (oatmeal)

Flour is made from oat grains and is considered an indispensable product for losing weight, improving digestion and strengthening immune system. The Dukan Diet includes many recipes using oatmeal. Cookies, pancakes and pancakes are made from it. You can also prepare oatmeal according to the following recipe:

Pour two tablespoons of flour with warm water and leave for a while. Before eating (30 minutes before) drink the resulting mixture. The product will fill the stomach and give a feeling of fullness. It must be remembered that when regularly consuming oatmeal, nutritionists recommend limiting the consumption of bread.

Rules for preparing oatmeal - help in the fight against extra pounds

Porridge made from whole oat grains is considered to be the most beneficial for the body; it is allowed to use oat flakes, which are prepared by pressing steamed grains. However, not everyone knows that depending on the method of preparation and frequency of consumption of oatmeal, you can both lose weight and gain weight.

Oatmeal for breakfast

1. Cook the porridge with the addition of milk or water. Add honey, cinnamon and pre-diced fruits to it. It could be a banana, apple, peach, kiwi or any berries.
2. Oatmeal intended for quick cooking is poured with boiling water (100-150 ml of boiling water is needed for 75-100 grams of flakes). Add dried apricots and a little honey. You can replace honey with candied fruits, but you should not overuse sweets, as they increase the calorie content of the dish. Leave covered for 5-10 minutes, after which you can start breakfast. You can also use regular flakes that need to be boiled. In this case, the oatmeal is steamed before going to bed and left covered until the morning, and in the morning the porridge will only need to be warmed up.

Porridge with kefir

1. 1 way. You need to prepare it not liquid rolled oats porridge in water and then dilute it low-fat kefir. Add your favorite fruits if desired.
2. Method 2. In the evening, pour kefir into the rolled oats - a glass of kefir to 3 tablespoons of flakes. Add 5 grams of raisins and leave until morning. Before breakfast, you can add nuts or berries to the porridge.

Fruit porridge

Pour three tablespoons of oatmeal with water, add raisins to taste and cook for no more than 15 minutes. After this, add a quarter glass of low-fat milk, boil, remove from heat and leave the porridge for 15 minutes. Before turning off, add pre-chopped fruits to the pan.

The dish is ideal for both breakfast and dinner.

Oatmeal in a jar (“Lazy”)

This recipe is quite simple and very useful, since when preparing porridge in this way, the glycemic index, and all useful substances are preserved.

Three spoons of Hercules are poured into a glass of milk; you can use kefir instead of milk. Stir thoroughly, cover with a lid and place the jar in the refrigerator for twelve hours. The volume of the dishes must be at least 0.5 liters.

Fruits, berries and honey are added before use. You can only add dried fruits to the porridge in advance, which will swell and become soft overnight. It is better to cook porridge in the evening so that you can have a ready-made breakfast in the morning.

Sugar is not added when losing weight; you can replace it with a small amount of honey. This oatmeal is eaten chilled and does not need to be cooked. You can store the prepared dish for no more than two days.

Oat milk

100 grams of coarsely ground flakes are poured with boiling water, stirred and left overnight. In the morning, add a little vanillin and honey, then beat the resulting mass with a blender. Strain through cheesecloth and the milk is ready. You can also add a pinch of cinnamon, berries and fruits to taste.

"Quick" breakfast recipe

Pour boiling water over oatmeal in equal proportions, then bring to a boil and immediately turn off. Close the pan tightly and leave on the stove. In the morning, add water or milk, boil and cook for about 5 minutes.

How effective is oatmeal for weight loss?

Eating oatmeal daily can help you both lose and gain weight. excess weight. It all depends on the grain processing and the type of cereal. When losing weight, the most beneficial are whole grain porridges, chaff and bran. Such foods have a low glycemic index, cause a feeling of fullness and are slowly digested, hence leading to weight loss.

The more grains are processed, the faster they are digested, and the person feels hungry again. Thus, if you consume instant cereal in large quantities, you can gain weight. However, this type of product is ideal for those who want to build muscle mass.

Data obtained from numerous experiments and studies have confirmed the effectiveness regular use oatmeal for healing and combating extra pounds. Experts compared instant and regular products oatmeal, the amount of food eaten and the effect of satiation were assessed. Thus, experts have confirmed that it is possible to reduce the caloric content of the diet by consuming foods that cause rapid satiety.

Scientists have also studied the effects of beta-gluten on the human body. Four hours after eating the whole grain, people were still full and didn't need as many calories. For the low-beta-gluten instant cereal, subjects felt hungry within two hours of eating.

Regular consumption of regular rolled oats and whole grain oatmeal helps to reduce weight, but cereals intended for quick preparation saturate the body much less well, therefore, they are not suitable for combating excess weight.

In the recommendations of nutritionists on proper nutrition, you can see advice to use oatmeal for weight loss and general improvement of the body, but some people have doubts about its admissibility in strict diets and its beneficial effect on weight. Does any oatmeal help you lose weight, what is its calorie content and how to properly prepare and consume this porridge?

What are the benefits of oatmeal for weight loss?

This product is recommended for mono-diets and must be included in the proper nutrition menu; it is not prohibited even for diseases of the gastrointestinal tract, since it has a beneficial effect on the entire digestive system. Oatmeal- one of the few dishes that you can eat every day (in moderate amount) even for small children. The only danger it may pose is the presence of gluten. Otherwise, according to doctors, oatmeal is an ideal morning meal and even a snack.

Beneficial features

Quantity positive qualities, which oatmeal has, makes it recognized as one of the most valuable products for the body. It mainly has a beneficial effect on the gastrointestinal tract, but also affects the nervous system and even the condition of the skin. Unlike other porridges, oatmeal has enveloping properties (round rice is partly similar to it in this), which is used by gastroenterologists: diets for patients with stomach problems, including peptic ulcers, necessarily involve the consumption of oatmeal.

When introducing oatmeal into dietary food, you can not only lose weight, but also solve the following health problems:

• normalize the condition of diabetes mellitus;
• stop pressure surges in hypertension;
• soothe and promote regeneration of the mucous membrane during gastritis;
• get rid of nervous disorders;
• carry out prevention of cardiovascular diseases;
• reduce the severity of internal inflammatory processes;
• improve the condition of the body after intoxication.

Compound

Like all cereals, oatmeal is a source of fiber, the positive properties of which have already been mentioned above. Besides dietary fiber Experts pay attention to carbohydrates: eating oatmeal helps prevent their deficiency, which is important for those who are going to lose weight, because. lack of carbohydrates leads to a permanent feeling of hunger. Additionally included in oatmeal special attention require:

• A large number of B vitamins, especially B1 and B2, which help the nervous system: its instability affects hormonal background and interferes with weight loss, especially in women.
• Vitamin PP (niacinic acid) promotes the conversion of carbohydrates from food into energy.
• Iron is necessary for the process of hematopoiesis.
• Zinc, phosphorus, calcium – for bone tissue and joints.
• Magnesium, potassium - for the heart.
• Antioxidants.

Is it possible to lose weight on oatmeal?

Oatmeal (grains and flakes) is a complex or slow carbohydrate. Those. It takes a long time to digest, which ensures long-lasting saturation. However, this parameter is conditional. The reason for this is the stimulation of the digestive tract that oatmeal provides. Due to this, production begins gastric juice and bile, appetite awakens, so some people may feel hungry after eating oatmeal. This is not conducive to losing weight at this time.

However, oatmeal really has a beneficial effect on your figure:

• Improving the digestion process is one of the key properties of oatmeal, which leads to cleansing of the intestines and normalization of its functioning.
• Oatmeal supports insulin levels, whose surges interfere with weight loss.

Calorie content of oatmeal

Like all cereals, oats are not the lightest product in terms of energy value. Calorie content of 100 gram serving of dry oat grain is 342 kcal, where carbohydrates account for as much as 59.5 g, and proteins – 12.3 g. However, porridge is rarely cooked from whole grains, although it is easier to lose weight with it than with other forms of this product. The most commonly consumed cereals are those whose calorie content is slightly higher:

• Hercules is the largest and coarsest oat flakes, in which you will find 352 kcal (100 g of product). For carbohydrates, it is higher than in grains - 61 g, and the same amount of protein.
• Thin flakes (no cooking required), primarily used for baby food, have higher energy value: per 100 g of product there are 367 kcal. They contain even more carbohydrates – 69.3 g.

If you consider oatmeal as ready dish, and not a dry “pre-cooked” product, you must consider what is included in it. Weight loss is mainly carried out with oatmeal in water: the calorie content of a 100 g serving will be only 88 kcal. If you are going to cook it with milk, the indicator will increase to 102-115 kcal. Adding honey, butter, berries, dried fruits, etc. will increase the calorie content of oatmeal and interfere with weight loss.

Which oatmeal is best for weight loss

There are so many options for this product in stores that those who want to start losing weight have to spend a long time figuring out which oatmeal will help them and which will harm their figure. The opinion of professionals on this issue only agrees that it is better to forget about instant porridges (Bystrov, etc.): this is a tasty, fast option, but useless. Mainly because of the composition, where in the first positions there is sugar, a bunch of food additives, dyes and other unnecessary ingredients. Oatmeal for weight loss is prepared from pure flakes, but which one to choose is up to you:

• Due to its rigidity, Hercules is considered the most useful option oatmeal during weight loss, because... the body spends additional energy to process coarse particles. They also cleanse the intestines better, their GI is lower, and they do not contribute to sugar spikes. However there is back side: Hercules is not suitable for people with a sensitive gastrointestinal tract or if there is damage to the mucous membrane.
• Thin flakes that do not need to be boiled are easier to prepare and more pleasant to eat, but the cleansing of the body with it is not so obvious. According to nutritionists, the type of oatmeal does not affect the rate of weight loss.

How to properly cook oatmeal

If you are focused on quality weight loss, you will have to learn how to cook your own oatmeal correctly. Firstly, this means no use of sugar, because... it won't help you get rid of extra pounds. It is also advisable to forget about butter - this is a fat that is not needed during a diet. Secondly, doctors are convinced that best porridge- not boiled, but steamed. Small flakes can be prepared using this method in the morning, but large flakes will have to be brewed in the evening, otherwise they will not soften to an acceptable state. For better results when losing weight, it is advisable to cook oatmeal in water.

How to steam oatmeal for breakfast

The classic way to prepare oatmeal in the morning is to pour boiling water over the required amount of oatmeal, cover and wait. This is the best option for weight loss and stomach problems. For very small ones, the waiting time is 3-5 minutes; Hercules can steam for up to 10 minutes. You choose the proportions of the ratio of flakes and water according to the desired consistency of the porridge, but keep in mind that Hercules will require more liquid than soft, thin oat flakes. If you are thinking of cooking porridge with milk, pre-heat it over medium heat.

Lazy oatmeal in a jar

If you plan to make porridge in the evening, you can steam it in a jar: this good way for those who are engaged in losing weight, but are deprived of time in the morning to prepare food. The disadvantage is that the temperature of the oatmeal will be low, and not every liver and pancreas likes this. If you like something hot in the morning, you will have to either warm the dish or use classical method with boiling water. For porridge, not only a jar is used, but also any hermetically sealed container with a volume of 300-400 ml.

The algorithm for preparing oatmeal for weight loss is as follows:

1. Pour 2/3 cup of oatmeal into a jar.
2. Pour the same volume of lactose-free milk, kefir or yogurt.
3. Cover with a lid and place in the refrigerator overnight.

Oatmeal recipe for weight loss

The best way to complement this dish if you are concerned about weight loss depends on your body. For some, even oatmeal flavored with jam will work for weight loss, but for others, even a piece of dried apricots in the morning becomes dangerous. Optimal options nutritionists call additives to morning oatmeal:

• flax seeds, chia;
• apples (preferably green);
• kiwi;
• fresh berries;
• dried apricots, prunes;
• crushed nuts;
• cinnamon;

For dinner while losing weight, you can cook lazy oatmeal, doused with kefir or fermented baked milk. Do it in the morning, during the day the flakes will soften. If you want a more nutritious option, you can add half a pack of low-fat cottage cheese. It is especially good to supplement your evening diet with this dish after a workout to compensate for the deficiency of protein (for muscle growth) and carbohydrates. The operating technology is simple:

1. Pour half a cup of oatmeal into a jar.
2. Pour a glass of kefir.
3. Place 100 g of cottage cheese mashed with a fork on top.
4. Close, wait 5-6 hours.
5. Stir, eat.

With honey

When actively losing weight (not on proper nutrition to maintain weight), oatmeal does not allow the presence of sugar sources in its composition, so it becomes difficult to eat it, because. the taste is not the most pleasant. To improve the perception of this dish, you can use a little honey, but keep in mind that it is advisable to eat this oatmeal in the morning. The cooking principle is standard - 50 g of flakes are steamed with a glass of boiling water, and after 5 minutes 1 tsp is mixed in. honey while the porridge is still hot, and it can disperse.

On the water

For fasting day before long-term weight loss, or to shift weight to a plateau, experts advise preparing simple oatmeal. For this purpose Hercules (!) is poured cold water(1:2), place the pan on medium heat and after boiling, cook for 10 minutes. No salt or other flavoring additives should be used. Porridge is prepared in the morning from 300 g of dry product, divided into 5 meals. The dish is tasteless, but healthy. You can supplement this oatmeal, ideal for weight loss, with a spoonful of bran, but after cooking.

Steamed oatmeal

Very nutritious oatmeal for weight loss is obtained if you mix it not with fruit, but with pumpkin and nuts. You can make the recipe to your liking; there is no need to cook it, but finely chop the pumpkin and bake it first. Keep in mind that it is advisable to use no more than the same amount of pumpkin per 50 g of dry flakes, and add 1-2 tsp of nuts. (crushed). The porridge is steamed in the classic way, covered for up to 10 minutes.

Oatmeal with banana for breakfast

A tandem of oatmeal and banana helps to get out of the carbohydrate hole formed during sleep. Such food does not interfere with weight loss, and the dish turns out nutritious and tasty. It is recommended to take a small banana, weighing up to 100 g (without skin), preferably dense. The softer it is, the higher the proportion of sugar in it, which interferes with weight loss. Bran will help enhance the satiety of porridge.

Tasty dish Prepare for breakfast like this:

1. Pour 50 g of oatmeal and 2 tbsp into a bowl. l. ground bran.
2. Finely chop the banana and place on top.
3. Pour a glass of boiling water and cover.
4. After 10 minutes, stir and eat.

Video: Oatmeal diet