Oatmeal diet menu for 10 days. "Oatmeal, sir!" - how to lose weight with an oatmeal diet: the best options with detailed menus and recipes

Oats are a useful cereal, a storehouse of vitamins and minerals. Oats contain fluorine, magnesium, zinc, iron, nickel, potassium, iodine, silicon, vitamins C, K, PP, B, E, H. Oat dishes are rich in fiber and amino acids, help to improve the functioning of the gastrointestinal tract ... Oatmeal diet is an effective method of losing weight, which allows you to get rid of 5-10 extra pounds in a week, cleanse the body of toxins and toxins, and also improve complexion, skin, hair, nails.

The essence of losing weight on oatmeal

The oatmeal diet for weight loss is especially beneficial for people suffering from high cholesterol and blood sugar. It consists in the use of steamed or boiled oat flakes during the day. You should eat at least 4-5 times a day, the volume of one serving should not exceed 250 grams. At the same time, it is important to observe the drinking regime so as not to harm the work of the gastrointestinal tract and not to provoke constipation.

You need to drink 1.5-2.5 liters of still water daily. Sugar-free green tea is allowed. In a week, you can lose weight from 5 to 10 kilograms. This mono-diet is not recommended for more than 7 days. A repeated course of losing weight on Hercules is admissible after 6 months.

Losing weight on oatmeal belongs to the category of carbohydrate diets, and therefore protein foods are not compatible with it. A lighter version of the oatmeal diet is to eat, in addition to cereals, berries and fruits (with the exception of mango, grapes, melons), vegetables (except for potatoes, carrots, beets). Dried fruits are allowed, but only in the morning. The lighter version of the mono-diet will allow you to lose weight by 5-7 kilograms in a week.

Which oatmeal to choose?

For a diet on oatmeal, you should not choose instant cereals, thoughts and oat breads.

Today, the most common and available are 2 types of flakes: "Hercules" and "Extra", between which there are some differences. "Hercules" - oat flakes made according to the state standard from the highest grade oats. "Extra" - made from first grade cereals, which are crushed in order to increase the commercial characteristics. Based on this, for a diet on oatmeal, you should choose Hercules flakes.

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Before choosing flakes, you should pay attention to the date of manufacture. Oats contain oils that tend to evaporate. Recently made oats are healthier as they contain all the valuable vitamins and minerals.

How to cook oatmeal properly?

Oatmeal for weight loss must be properly cooked. With a diet, 2 options for cooking porridge are allowed. In both options, 2 main components are taken - these are oatmeal and water (proportion 1 to 1.25).

Option 1 - steamed porridge

Cooking method:

1. Measure out a sufficient amount of oatmeal, which is enough for the next day of the mono-diet.
2. If necessary, the flakes should be sorted out and washed.
3. Pour the cereal into a saucepan, pour boiling water over, cover the pan with a lid and wrap it in a warm blanket.
4. Let it brew overnight.

Option 2 - boiled porridge

Cooking method:

1. Rinse the flakes with running water, sort out, send to the pan.
2. Completely fill them with water at room temperature, cover, leave to infuse overnight or for a day.
3. After the flakes are infused, drain the remaining liquid, pour in new water and put the pan on fire until it boils.
4. Reduce gas and cook for 6-7 minutes, stirring occasionally.
5. After turning off the gas, you need to let the porridge brew for a couple of minutes and you can serve it.

Slimming menu for 3 days

The oatmeal diet for 3 days belongs to the category of strict mono-diets, and therefore it is quite difficult to withstand it, but the result will justify all means, minus 2-4 kg. A strict diet consists in the use of exclusively oatmeal for the next 3 days.

The indicated rate of ready-made porridge per day is 1-1.250 kg. The total amount shown must be divided into 5 servings. Breaks between meals should be no more than 3 hours. The last meal should be no later than 3 hours before bedtime. You cannot sweeten the porridge; it is allowed to add a couple of grains of salt and season it with olive oil (no more than 1 teaspoon per serving).

You should drink 1.5-2 liters of purified water daily, but without gas. In between main meals, it is allowed to drink a cup of green leafy tea, but without any additives (sugar, syrup, balm, cream). It is recommended to drink tea 30 minutes before and after meals.

Menu for the week

Oatmeal diet - menu for the week (breakfast, snack, lunch, afternoon tea, dinner):
Monday:

• Hercules with dried fruits;
• Green apple;
• Steamed porridge. Cabbage salad;
• Cucumber;
• Hercules.

Tuesday:

• Porridge with dried fruits;
• Orange;
• Steamed flakes. Steamed spinach;
• A tomato;
• Hercules.

Wednesday:

• Hercules charlotte;
• Kiwi;
• Porridge. Broccoli;
• Tomato juice;
• Hercules.

Thursday:

• Porridge with dried fruits;
• Grapefruit;
• Steamed flakes. Arugula salad;
• Berry juice;
• Hercules.

Friday:

• Hercules with dried fruits;
• Pear;
• Porridge. Cabbage salad;
• Oatmeal cookies with banana;
• Hercules.

Saturday:

• Porridge with dried fruits;
• 2 tangerines;
• Steamed flakes. Celery smoothie;
• A tomato;
• Hercules.

Sunday:

• Hercules with dried fruits;
• Garnet;
• Porridge. Spinach;
• Tomato juice;
• Hercules.

What besides oatmeal can you eat?

Recipes for losing weight on oatmeal:
Oatmeal cookies with banana

Oatmeal cookies with banana

Ingredients:

• 1.5 cups oat flakes;
• 2 overripe bananas.

Cooking method:

1. Peel the bananas, mash with a fork or with a blender to a puree consistency.
2. Mix banana puree with flakes, mix thoroughly until smooth.
3. Cover the baking sheet with baking paper. Shape the dough into small balls and place on a baking sheet.
4. Bake in an oven preheated to 180 degrees for 20-25 minutes.

Flourless oatmeal banana cookies for dieters.

Hercules charlotte

Hercules charlotte

Ingredients:

• Bran 0.5 cups;
• Apples 3 pieces;
• Almond flour 0.5 cups;
• Eggs 3 pieces;
• Honey 1 tbsp. a spoon.

Cooking method:

1. Beat the eggs white on a mixer.
2. Add bran, honey and almond flour to the eggs, mix until smooth.
3. Peel the apples, remove the core, cut into slices.
4. We put apples in a slow cooker, fill them with dough, bake for 1 hour.

Treat yourself to a delicious dessert - Hercules charlotte while losing weight with the oatmeal diet.

Cabbage salad

Cabbage salad

Ingredients:

• White cabbage;
• Dill;
• Parsley;
• Lemon juice.

Cooking method:

1. Wash the cabbage and herbs thoroughly.
2. Chop the cabbage, chop the greens.
3. Mix the ingredients, stir, season the salad with lemon juice.

A healthy cabbage salad will make up for the deficiency of vitamins in the body while following a diet on oatmeal.

Celery smoothie

Celery smoothie

Ingredients:

• Celery root;
• Water.

Cooking method:

1. Rinse the celery root thoroughly under running water and chop.
2. Transfer the chopped celery to a blender, add 200 ml of water, chop, pour the smoothie into a glass.
3. Chill or add ice cubes to the glass before serving.

Berry juice

Berry juice

Ingredients:

• Raspberries;
• Currant;
• Blueberries;
• Water.

Cooking method:

1. Rinse the berries, mash them with a fork.
2. Squeeze the berry juice through cheesecloth.
3. Transfer the pulp to a saucepan, add water, cook over low heat for 15 minutes.
4. Strain the fruit drink, let it cool. Serve with ice cubes.

Berry juice is a healthy and tonic drink that is recommended to be included in the oatmeal diet menu.

Exiting the diet

In order to maintain the achieved weight loss result, as well as prevent disruption of the gastrointestinal tract, the correct way out of the oatmeal diet is necessary. In the case of a sudden transition to a normal diet after following a diet on oatmeal, problems with stools, as well as acute pain in the lower abdomen, may occur. Exiting the oatmeal diet should be gradual. You should continue to include oatmeal porridge in your diet, but only for breakfast.

In the first few days when leaving the oatmeal diet, vegetables are allowed to be eaten, which can be stewed, baked or boiled. You should continue to include berries, fruits and dried fruits in your menu, both raw and in the form of fruit drinks, fresh juices, smoothies. You can include low-fat dairy and fermented milk products in your diet.

At the end of the first week, when leaving the diet, eggs, lean poultry (chicken or turkey), fish, and lean meat are allowed on oatmeal. It is better to exclude frying dishes, and to steam protein foods, bake, stew, boil. To maintain the achieved weight loss results with the help of the oatmeal diet, you should increase your physical activity, exercise regularly, do exercises, or just walk more.

How much can you lose weight in 3 days, a week?

Numerous reviews of those who have lost weight who have applied the oatmeal diet prove its effectiveness. So, in just 3 days you can lose 2-4 kilograms. Observing a diet on oatmeal in a light version for a week, you can get rid of 5-7 extra pounds without exhausting hunger strikes. With a strict oatmeal diet, you can lose 10-12 kg in 7 days. The result of losing weight depends on the initial weight and the level of physical activity of a particular person. The higher the starting weight, the more kilograms you can lose. With a low starting weight, physical activity plays an important role. With regular exercise, weight loss will be faster.

Contraindications

The oatmeal diet belongs to the category of mono-diets, and therefore does not differ in a balanced diet, and therefore not everyone is suitable for losing weight.

Oatmeal diet - contraindications:

• Individual intolerance to cereals;
• Diseases of the gastrointestinal tract (gastritis, ulcer);
• Diseases of the cardiovascular system;
• Renal failure;
• Infectious diseases;
• Any diseases during an exacerbation;
• Pregnancy and lactation;
• Children, adolescents and old age.

Before starting an oatmeal diet, you should consult your doctor.

Traditional oatmeal can be an effective way to lose weight. The beneficial properties of the product promise incredible results - up to minus 10 kg per week. Is it realistic to achieve a perfect figure in just 7 days using an oatmeal diet? To answer the question, it is necessary to study in detail the information about the effect of the product on the human body, information about the basic rules of losing weight.

📌 Read in this article

The benefits of oatmeal for weight loss

In many culinary traditions, oatmeal is considered the perfect way to recharge before a tough day. Such cereals contain a sufficient amount of vitamins, phosphorus, iron, magnesium. Thanks to this composition, the body receives the necessary active elements that stabilize metabolic processes, improve blood circulation, tone and rejuvenate. The main advantages of oatmeal are as follows:

• Complete cleansing... Porridge removes toxins, toxins, free radicals from the body, lowers the level of cholesterol in the blood. This helps prevent the development of cancer and other serious complications.
• Improving digestion... Thanks to the active substances in the cereal, the metabolic process is stabilized. Due to the beneficial properties, the efficiency increases, the state of health and the protective functions of the body improve.

• Improves mood... Vitamin charge every morning contributes to a good mood for the whole day. The body is evenly saturated, the porridge does not overload the stomach. A similar effect affects the appearance, brain performance.
• Contains fiber. Thanks to this, the process of assimilation of oatmeal is significantly accelerated.

Groats contain a sufficient amount of iron. This improves blood circulation, oxygen saturation of the body. It is recommended to consume oatmeal every day during sports, active physical activity. It strengthens the structure of muscle fibers, enriches bone tissue with calcium, improves the elasticity of the ligaments, and stimulates the immune system.

Positive aspects of the method

The advantages of an oatmeal diet are the low calorie content of the product. At any time of the day, porridge can be freely eaten. The main rule of any diet is not to starve yourself. Additional stress to the body can stop the process of losing weight. That is why oatmeal is perfect for maintaining a beautiful figure.

The high fiber content promotes quick satiety. Once in the stomach, the croup swells and rapidly increases in size. As a result of such a diet, a person eats much less, but is full faster than usual.

The method is based on the even distribution of portions throughout the day. Compliance with the regime, the absence of hunger helps to stabilize the process of losing weight.

Improper nutrition "pollutes" the intestines. Most of the vitamins and other substances are not absorbed into the human blood. The active elements in oatmeal help cleanse and remove toxins and toxins.

Thanks to the dietary menu, the body begins to receive the full range of necessary elements for stable performance. Normal metabolism helps the body get rid of fatty deposits, prevents the development of obesity. The oatmeal diet is a relatively cheap way to lose weight.

It is also necessary to remember the incredible taste of such a dish. You can find thousands of recipes on the Internet to diversify your diet. It should be recalled that losing weight should not be a torment for a person. Hunger, individual intolerance to the product is an additional burden on the body, which can negatively affect the process of getting rid of extra pounds.

Disadvantages of the oatmeal diet

This method of dietary nutrition also has certain drawbacks that can affect the final result. The following disadvantages can be distinguished:

It is important to properly prepare for the diet.

• Feelings of hunger... Among people who are losing weight, sometimes there are complaints about insufficient nutritional value of the product. This causes dizziness and general weakness. It should be recalled that any diet is not a universal way for every person. It is necessary to consult with your doctor who will recommend the best method to lose weight.

At the end of the dietary week, you should follow the rules of gradual exit from the regimen. If you load your stomach with heavy food, then the body will quickly begin to replenish the lost kilograms.

The main rule of the oatmeal diet is a smooth entry into the regime and preliminary cleansing of the body. It is highly discouraged to immediately limit yourself to food and eat only one product. Improper preparation causes stress, which impairs the functionality of the body, blocks the metabolism. The "polluted" intestines will not be able to absorb the required amount of useful elements.

70% of the desired result depends on proper preparation before the start of the dietary week.... The following is recommended:

If you immediately start losing weight using this method, then the constant feeling of hunger and weakness will cause zero effect.

• Gradually give up flour and sweets. Diet should be significantly reduced in 3 to 4 days before eating oatmeal. Our bodies release enough insulin to lower blood sugar levels. A sharp drop causes a strong urge to eat another candy or cake. Preliminary preparation facilitates a smooth transition to a new diet.
• Cleaning... Eating plenty of fresh vegetables that are high in fiber can help your gut.

Oatmeal diet recipes and menus

After completing the preliminary preparation, attention should be paid to drawing up the correct menu. Delicious recipes will help diversify the process of losing weight. To get the full range of nutrients, you need to properly prepare the main course.

How to cook porridge

Proper processing of flakes allows you to reveal the necessary properties of oatmeal to the fullest. To get a healthy meal, you can use the following techniques:

During this period, the flakes reveal the whole range of useful elements. As a result, the taste also changes, the porridge becomes softer and more pleasant. If you leave the cereal for a day, the dish can be eaten without heat treatment.

• Cook over low heat. It is necessary to take good care of the process of preparing a dietary product. Stir the substance gently over low heat for 7 to 30 minutes.
• Pay attention to structure. Properly cooked oatmeal is viscous, thick and soft.

For information on how to properly cook oatmeal, see this video:

Cooking cereal

For cooking, you must choose the best varieties of cereals. Losing weight can be enjoyable if you purchase good products. Oatmeal is boiled in milk or water. To achieve the desired result, it is recommended to use the second cooking option due to the lower calorie content. For this you will need the following:

• 1 glass of cereal;
• 2 glasses of drinking water;
• 50 g butter.

First, you need to soak the flakes for eight hours. The sequence of processes is as follows:

1. The flakes are poured into a small saucepan, poured with water and put on low heat.
2. In the process of boiling, remove the foam from the surface of the porridge. This removes the bitterness.
3. The substance is stirred for five minutes so that nothing burns.
4. The porridge has acquired a viscous structure - it must be removed from the fire. Then it is left under a closed lid for 10 minutes.

Using the special modes of the multicooker, you can greatly facilitate the cooking process. In a couple of minutes, a tasty and healthy porridge is obtained that does not burn during the heat treatment.

Sample menu for 7 days

Various recipes can be used as a dietary menu for the week. A sample of a classic oatmeal weight loss diet:

You can independently combine weekly complexes. The main thing is to follow the basic rules of special nutrition for weight loss, to eat until six in the evening.

For the oatmeal diet and menu for 1 day, see this video:

Express diet

The express way is to maintain proper nutrition for the prescribed time. If you urgently need to lose weight before going to the sea, then oatmeal will help cope with the problem.

You should start by preparing your body. The choice of the menu contributes to a pleasant and beneficial process of losing weight. The main meals are always cereal or cereal.

In between, it is recommended to consume fruits and nuts that provide enough of the correct fats. For stable performance of the body, you need to drink 1.5 - 2 liters of still water daily. The weekly diet can be diluted with kefir or milk. It is prohibited to use the following:

• bananas,
• grapes,
• potatoes.

To achieve results in a short time, it is necessary to give up bad habits. The use of physical activity and proper nutrition delivers the final blow to excess weight.

10 kg as a result - reality or myth?

The number of dropped kilograms strongly depends on the individual characteristics of the organism. There are many factors that affect the weight loss process:

• favorable atmosphere;
• lack of bad habits and stress;
• regular physical activity;
• good and healthy sleep.

Achieving the desired result largely depends on preparing the body for unexpected stress. Theoretically, 10 kilograms per week is a real result that a person can achieve.

Quite often you can see complaints about the ineffectiveness of the method. However, this is evidence of not taking dietary advice seriously. It is necessary to motivate yourself as much as possible to achieve the desired effect, follow a regular diet, give up sweets and starchy foods, and exercise. Only a complex of all procedures allows you to lose body fat. So, getting rid of ten kilograms is real if:

• believe in yourself;
• regularly mark the result;
• to establish a favorable atmosphere around;
• choose a delicious menu;
• no smoking and sleep well;
• drink enough water.

Exit and weight retention rules

The human body can dramatically restore the lost weight if you ignore the rules for exiting the diet. To save the result, you should:

• smoothly switch to fatty, heavy foods;

Oatmeal is a delicious way to get your body back into shape. The main thing is to follow the rules of the chosen method, go in for sports, set yourself up for maximum results. The beneficial qualities of the product will strengthen the muscle structure, restore elasticity to the joints and prevent premature aging. Ten kilograms per week depends solely on individual efforts and efforts.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Content

One of the most effective ways to lose weight is mono-diets, of which the oatmeal diet is considered safer and healthier for the body. In addition, it can be attributed to the most affordable and budgetary, because this cereal is quite inexpensive. There are several options for oatmeal diets. They differ in duration and the list of permitted products. Which of the methods of losing weight is more effective, their rules and several recipes with photos for each are presented in the information below.

Benefits of oatmeal for weight loss

Oats are one of the healthiest grains. It contains many trace elements necessary for the body. Among them are chromium, magnesium, iron, zinc, sulfur, iodine and potassium. Also vitamins - B, C, K, E, PP and even such a rare H. Also in the composition of this cereal, a large amount of fiber and amino acids is found. Oatmeal for weight loss is beneficial in that it helps to eliminate waste and toxins and improve the functioning of the digestive system.

Is it possible to lose weight on oatmeal

If we talk specifically about losing weight on oatmeal, then this is possible if you properly prepare this cereal and additionally change your diet, eliminating junk food. The main condition is to consume cereals daily. In this case, it will help you lose weight by:

• high content of soluble fiber, which increases the feeling of fullness;
• washing out harmful substances from the body;
• lowering the level of bad cholesterol;
• long saturation due to the content of slow carbohydrates in cereals;
• almost complete digestion of the cereal itself, which does not allow excess fats to be absorbed.

The main benefit of oatmeal is its low calorie content. Dry flakes have an energy value of 355 kcal per 100 g. The calorie content of the finished dish is much lower. It depends on the cooking method. If water is used for cooking, then the nutritional value of the finished product is about 60-80 g. If it is replaced with milk, the calorie content rises to 100-110 kcal. It is important to note that it is better to use natural oats or cereals, but not instant ones. The faster the latter are brewed, the less benefit they are.

How much can you reset

The number of pounds dropped is determined by two factors - the initial weight and the duration of the oatmeal diet. The higher your body weight, the more you can lose. There are options for 3 days, a week and a whole month. In the first case, you can lose weight on oatmeal by about 2-3 kg, in the second, lose 5-7 kg, and in the latter even more - 7-10 kg.

Diets

Diet rules are determined depending on its duration, but there are several basic recommendations. By observing them, you can lose even more extra pounds and at the same time cleanse the body. The oatmeal diet can last 3 or 7 days or even a whole month. Choose a specific option depending on your goals. If you need to lose a couple of pounds before some important event, then try a diet for 3 days or a week. For more effective weight loss, it is worth choosing a monthly duration. This way you can consolidate the result.

For 7 days

The meal program is 7 days more gentle than the next unloading option. The list of permitted products is much longer here, therefore it is easier to comply with it. An example menu is presented in the table:

	Unsweetened tea		A glass of kefir
	Half apple	Cabbage salad with carrots
	Oatmeal on water (200-250 g) +
	Water, pure or mineral
	Oatmeal in low-fat milk (200-250 g) +
	Unsweetened tea	Radish salad with cucumbers
	Oatmeal on water (200-250 g) +
	Half an orange	Carrot salad with cabbage	A handful of prunes
	Oatmeal in low-fat milk (200-250 g) +
		Radish, cucumber and cabbage salad
	Hercules on water (200-250 g) +
		Salad of tomatoes and cucumbers

For 3 days

During all this time, nothing else can be consumed except oats. Due to this, there is a complete cleansing of the body from toxins and a decrease in bad cholesterol. In addition to porridge, you can add a couple of oat cookies to the diet, but only dietary ones. Additionally, you must drink at least 2-2.5 liters of clean water. It is recommended to repeat this unloading no earlier than a month later.

For a month

For such a long period, it will be difficult for the body to manage with porridge alone, so the diet for a month assumes more gentle conditions and a varied diet. The entire period of weight loss includes 2 stages:

1. Strict period. Lasts for 7 days, includes breakfast, lunch and dinner in the form of oatmeal cooked in water and a glass of skim milk or kefir.
2. Sparing period. Lasts from the 8th day until the end of the month. You can add fruits, vegetables, low-fat sour milk products, herbs, berries, nuts, lean meat and fish to the list of permitted foods.

Oatmeal for weight loss

There are two ways to cook porridge - hot and cold. In the first case, the cereal is boiled with any or milk. Whole grains are simmered for a couple of minutes and then allowed to cool. The flakes can be easily steamed with boiling water and left for 10-15 minutes. Then the dish is ready to eat. If it has cooled down, you can slightly warm it up.

The flakes can be cold cooked. This will not work for whole grains. The flakes are simply poured with water or kefir and left to stand overnight. In the morning, the dish is ready to eat. This kind of oatmeal is no less useful. Soaking in water allows you to deactivate the phytic acid contained in oats, which prevents the absorption of beneficial microelements in the intestines.

On the water

The easiest recipe for losing weight is oatmeal in water. To prepare it, you only need rolled oats. Brewing instructions are indicated on most packages. You just need to pour the flakes into a saucepan and pour water in a 1: 2 ratio. After boiling, the fire is reduced to a minimum and simmer for about 10-15 minutes. At the end, for taste, you can add a teaspoon of honey, pieces of fruit or berries.

Milk

Porridge on water is not to everyone's taste, because it is not sweet. In this case, you can cook it with low-fat milk with the addition of vanillin or cinnamon if desired. Its calorie content increases, but not so significantly (it is 102 kcal per 100 g), so sometimes such a dish can be included in your diet. The dish itself is prepared like this:

1. Take 200 g of oatmeal, pour 300 ml of water over it.
2. Bring to a boil, stirring constantly.
3. Then simmer over low heat for about half an hour.
4. Then pour in milk, boil again.
5. Remove from heat after another half hour.

On kefir

Another original option for losing weight is a diet on oatmeal and kefir. In this case, the body needs special preparation so that a radical change in the diet does not bring harm. A couple of days before starting to lose weight, it is necessary to reduce the usual portions, give up salt and fatty foods. Then you can start changing the diet - every day you need to consume about 600-800 g of finished oatmeal and one liter of kefir, it is allowed to add a spoonful of honey. Another option is to pour kefir over the flakes in the evening.

With apples

The diet on oatmeal and apples has a more varied diet. Its main characteristic is a large amount of fiber. In addition, apples contained in pectins help not only cleanse the stomach and intestines, but also reduce the level of bad cholesterol. The maximum duration is 10 days. During this period, you can lose weight by 5-7 kg. Sample menu for every day:

• breakfast - a portion of porridge, an apple;
• second breakfast - 2-3 apples;
• lunch - breakfast menu;
• afternoon tea - vegetable salad dressed with olive oil;
• dinner - breakfast menu;
• before going to bed - a glass of kefir.

How to cook oatmeal

There are several options for how to cook oatmeal for weight loss. In its simplest version, it is boiled on the basis of water, it is suitable for dinner, because it has less calories. For breakfast, you can prepare a sweeter dish, for example, with milk, or add fruit or honey. It doesn't take long to make oatmeal, which can be considered another benefit of this weight loss.

With fruit for breakfast

You can improve the palatability by adding some fruits, but not all. It is best to choose unsweetened apples, plums and pears. Citrus fruits are just as beneficial, especially grapefruit, which has fat burning properties. In any case, there should be no more than 300 g. If it is dried fruit, then their quantity is limited to 100 g, because this product is more nutritious. Fruits can be used not only with cereals, but also consumed separately.

The most common option is oatmeal with apples. It is prepared not only with fruit pulp, but also with a small amount of juice. You can also add a little raisins or other dried fruits for taste. Preparing oatmeal with fruit for breakfast is very simple. For her you will need the following ingredients:

• apple juice - 250 ml;
• cinnamon - a pinch;
• raisins - 100 g;
• apple - 1 pc.;
• water - 250 ml;
• hercules - 250 g.

Cooking method:

1. Rinse the raisins first, add hot water, then let stand for 20 minutes.
2. Wash the apple too, if you wish, you can peel it, remove the core from the fruit, and grate the pulp.
3. Pour the flakes into a saucepan, add water, add apple juice, put on the stove.
4. Bring to a boil, then simmer over low heat for about 15 minutes.
5. When finished, place the pan in a warm place, let stand for half an hour.
6. Add grated apples and sprinkle with cinnamon before serving.

On the water for dinner

There are two ways to cook porridge in water. The first method is very easy - the cereal is simply poured with water so that it exceeds the level of the flakes by about 2 cm.If the dish is to be ready for dinner, then it is necessary to soak the flakes in the morning, then by the evening it will be ready for use. There is another cooking option. In this case, the oatmeal at night for weight loss is more crumbly. Butter, sugar, and other sweet and fatty ingredients should not be added. For the dish you only need cereal and water. Cooking instructions:

1. Take a frying pan, warm it up and fry the flakes in it for a couple of minutes.
2. Next, pour the cereal into boiling water. It must be taken in a 1: 2 ratio.
3. Stir all the time so that it does not burn.
4. After 15-20 minutes, remove the pan from the heat, cover with a towel on top and leave for 1 hour.

Another simple, delicious and dietary recipe is oatmeal with honey for weight loss. Even nutritionists advise including such a combination of ingredients in your diet. Honey is an excellent substitute for sugar, which is especially important for those with a sweet tooth. But adding too much of this delicacy is still not worth it, because it does not have such a low calorie content. 1-2 teaspoons are enough.

Preparing the dish is very simple, especially on the water. In this case, the flakes are poured into a boiling liquid, simmered for 10-15 minutes, after which they are allowed to cool slightly and season with honey. It is not worth adding it right away, because at high temperatures the sweet ingredient loses its beneficial properties. Another method, how to cook porridge with honey, involves the use of milk. The instruction in this case is as follows:

1. Bring the milk to a boil over low heat.
2. Next, pour flakes into it in a 2: 1 ratio.
3. Darken for a couple of minutes, then let cool slightly and add a spoonful of honey.

Exiting the diet

When losing weight, it is important not only to get rid of extra pounds, but also to consolidate the result obtained and maintain the current weight. The main rule of leaving the diet is gradual. You cannot abruptly return to your usual diet, especially the wrong one with harmful products. In this case, there is a risk of returning excess weight, and even in greater quantities. When dieting, oatmeal helps to lose weight, but only if several rules are followed in the future. The main ones are the following:

1. On the first day of quitting, you can add some fresh fruits or vegetables.
2. On the second day, it is allowed to include a small handful of nuts in the diet.
3. Further, you can already enter vegetables - stewed or steamed. If you feel hungry, you should drink a glass of kefir.
4. Then you can gradually add lean meats and fish. Calorie content should increase by about 20 kcal daily.
5. In general, there should be 4-5 meals of about 200-250 g each.

Cons of the oatmeal diet

Even with good results, the oatmeal diet has a number of disadvantages and contraindications. This cereal is not suitable for people who are intolerant to gluten, because this substance is contained in a large amount. Other contraindications for the diet:

• pregnant and lactating women;
• disorder of the digestive tract;
• with caution in diabetes mellitus;
• individual intolerance to cereals;
• increased physical activity;
• chronic or acute gastritis;
• colitis.

Due to an unbalanced diet, you cannot follow a mono-diet for more than 10 days, otherwise fatigue, apathy, drowsiness may appear, as a result of which performance will also decrease. The harm of oatmeal to the body is significant in the case of a mono-diet, i.e. when using one porridge and water. But if the period of weight loss is limited to 3-5 days, there will be no negative consequences. The disadvantages include the following:

• low in calories and unbalanced;
• a meager ration of the unloading 3-day option;
• possible weakness and loss of strength;
• the same product can quickly get bored.

The authoritative opinion of nutritionists tells us that it is one of the healthiest cereal diets. Oatmeal is a source of complex carbohydrates, and there is also a good supply of vegetable fats, proteins and B vitamins, as well as E, PP and A. Potassium, magnesium and iron are also present in oatmeal in sufficient quantities.

Watch yourself and!

Oatmeal beauty diet

The oatmeal diet is not only effective throw off in a short time, but also contributes to the improvement of the entire digestive tract. It will also have a beneficial effect on the condition of hair, nails and skin. It is useful to adhere to such a dietary system for those who have high cholesterol and blood sugar levels.

The timing of the oatmeal diet is selected individually, depending on the amount of excess weight and ... exposure, but not more than 4 weeks. An approximate menu for 3 days, thanks to which you can lose up to 3 kg.

Thanks to the oatmeal diet, the process of losing weight is quite slow, but sure! The body does not suffer from hunger, so there is no desire to leave the race. May you have a slender and toned body not only in dreams! Share this affordable and effective diet with your friends!

, magnesium, nickel, zinc, potassium, sulfur and other elements necessary for the body.

Why cereals are considered the basis of the diet:

• Helps cleanse the intestines of waste and toxins. The contained fiber improves digestion processes.
• Vitamins of group B and PP have a beneficial effect on the nervous system and help to fight stress.
• Oatmeal dishes contain a number of micro and macro elements that strengthen bones and teeth. This is an excellent prevention of osteoporosis.
• The amino acids and ascorbic acid in oatmeal help to strengthen the immune system.
• Extra pounds and centimeters are intensively removed from oatmeal. This diet is considered gentle and easily tolerated.
• This porridge is useful for diseases of the cardiovascular system.
• The complex of antioxidants has a beneficial effect on the condition of the skin, protects cells from damage and premature aging.

The essence and rules of the diet

The oatmeal diet for weight loss can last from 3 to 7 days. To gain harmony and prepare the body, it is better to do a fasting day on rice broth before the course. In the evening, you need to pour 4 tbsp. l. rice cereal with a liter of water and insist overnight. Cook the resulting mixture for 50-60 minutes over low heat. The consistency of the rice should resemble jelly. Cool and drink on an empty stomach, 200 ml of the mixture every 4 hours.

The oatmeal diet is based on the following principles:

• Diet oatmeal is cooked without salt, sugar and oil. You can add fat burners to it - cinnamon, ginger, or regular berries.
• We must not forget about the drinking regimen - consume at least 1.5 liters of water per day. Drinks can be drunk no earlier than 40 minutes after a meal.
• The last meal is 4 hours before bedtime.
• Meals should be fractional - 4-5 times a day. With oatmeal, you don't have to starve, it saturates well.
• Low-fat kefir, sour fruits, berries are recommended as snacks.
• Muesli, breakfast cereals, cereal mixes are not suitable for the diet. Best of all is whole grain oatmeal.

Losing weight on an oatmeal diet is not difficult: even those with a sweet tooth can withstand the restrictions. Groats are not only an effective "brush" for removing toxins, but also dulls cravings for sweets. It improves mood and eliminates hunger for 3-4 hours.

How to choose and cook cereals correctly

For breakfast for weight loss, it is better to cook whole grain porridge. How to boil oatmeal in water:

• Pour 100 g of oatmeal with 200 ml of water (per serving).
• Cook over low heat, stirring occasionally, for 20-30 minutes. If the mixture is slimy and stringy, cover the pan and cook for another 3-5 minutes.
• You can also use a multicooker to cook oatmeal.

As for the choice of cereals, it is better to take whole grain (extra) oatmeal for weight loss. The well-known Hercules flakes are inferior in nutritional value to extra-varieties. Depending on the degree of grinding, the following extra varieties are distinguished:

• The first - the largest grains, is cooked for at least 15 minutes.
• The second - grains of medium grinding, cooking time - from 10 minutes.
• The third - fine-grained oatmeal, is cooked for about 5 minutes, but due to processing it loses a lot of useful substances.

Losing weight on instant porridge will not work. They often contain sugar, dried cream - they are high in calories, but the content of vitamins and dietary fiber is extremely low.

It is worth paying attention to other points:

• The integrity of the package (it should not be torn or wrinkled).
• Packaging date or expiry date.
• Composition - lose weight only on a product without additives, but sugar, flavors, sweeteners are extremely undesirable.
• Evaluate the color and appearance - the package should not contain any "garbage" or impurities of other cereals.
• Oatmeal should not have a musty or musty odor. The cooked porridge should not taste bitter - this is an indicator that the cereal was stored incorrectly.

Allowed and prohibited foods, menu

To lose weight with oatmeal, you need to include the following foods in your diet:

• Unsweetened apples, kiwi, berries, plums, oranges, grapefruits.
• Tomatoes, cucumbers, herbs, zucchini, carrots, pumpkin.
• Low-fat fermented milk products, milk with a low percentage of fat.
• Green tea, still water.

The rest of the food must be excluded from the diet.

There are 2 dietary variations:

First: the oatmeal mono-diet. Designed for 3 days. Porridge is boiled in water for weight loss, you can also eat low-fat cottage cheese, kefir. A popular diet is oatmeal and apples. For 3 days on an oat-apple diet, you can lose weight by 3-4 kg.

Indicative menu:

Second: a gentle diet. The menu for the week is compiled more carefully. It includes fruits, boiled vegetables (up to 200 g per day), low-fat dairy products. You can eat boiled lean fish or meat twice a week (up to 100 g per day). You can lose 5-6 kilograms in a week.

Sample menu for the day

Healthy recipes

Each proposed recipe is not only delicious, but also dietary. Oatmeal can be used to make meals that will please the whole family (described below).

• Oatmeal soup. Ingredients: 100 g of oatmeal, 1.5 liters of water, 20 g of sunflower oil, 2 potatoes, onion, carrot. Peel and finely chop the vegetables, grate the carrots. Bring water in a saucepan to a boil, add potatoes. Lightly fry the onions and carrots in vegetable oil. After 20 minutes, add the frying and add the oatmeal, cook for 15 minutes. Season with herbs before serving.
• Diet cutlets with oatmeal. Ingredients: 200 g chicken fillet, 2 tbsp. l. oatmeal, egg, pepper, a little salt. You need to make minced meat from fillet, grind flakes into flour. Stir, add egg, seasonings. Form small cutlets from minced meat and cook for a couple of 30 minutes.
• Oatmeal jelly. Ingredients: 500 ml of milk, 100 g of rolled oats, 25 g of starch, vanillin. Warm the milk to room temperature, pour the oatmeal, let stand for 15 minutes. Strain, divide into 2 parts. In the first add vanillin and bring to a boil, in the second stir 25 g of starch and pour into the mixture with vanilla after boiling. While stirring, cook for another 5 minutes, until the consistency is smooth. You can add fruits or berries for flavor.

Most often, people get fat due to the wrong way out of the diet. If you abruptly return to your old way of life, there is a great risk of recovery, and all efforts will be in vain. Previously prohibited foods should be introduced into the diet gradually: first vegetables and fruits, then milk. Last but not least, lean meats and fish. The amount of sweets and flour should be limited in the future.

The benefits and harms of a diet are an individual matter. The weight loss system is often well tolerated, but it also has contraindications:

• Individual intolerance.
• Pathologies of the musculoskeletal system (a poor diet causes a deficiency of calcium and vitamin D, there is a high risk of deterioration of health and a weakening of the skeletal system).
• Heart diseases.
• Renal failure
• Pregnancy and lactation period.

Diet benefits:

• There is no feeling of hunger.
• The body receives vitamins and nutrients.
• Well tolerated, good for the stomach.
• At the same time, there is a complex cleansing of the body.

Disadvantages:

• Monotony.
• Unbalanced diet.
• Those with a sweet tooth will have a hard time, since all sweets are prohibited.

Nutritionist advice. Oatmeal is a rich source of starch and fiber. The first has the ability to envelop the gastric mucosa. The work of the gastrointestinal tract improves. Fiber is an adsorbent that collects harmful substances formed during the digestion of food and removes them from the body. 100 g of oatmeal (in dry form) is enough to meet the daily fiber requirement of the human body. If a person suffers from constipation, which even oatmeal can provoke, then prunes must be added to the oatmeal.

Fasting days from one per week to three in a row per month are considered a more rational and gentle option for the oatmeal diet. In this case, the body will cleanse itself, heal and burn fat gradually, and the person will not experience the pangs of hunger and the need to consume oatmeal for a long time. Such fasting days can be introduced into the habit and periodically resort to them, for example, after a heavy weekend.

The mono oat diet is not suitable for those people who prefer protein foods. It is very easy to check this: if at the first stages of the diet a person will be haunted by a constant feeling of hunger, then it is better not to torture yourself and choose some other option for losing weight. This is also true for women who are actively involved in sports, they absolutely need protein.

Health Benefits of Oatmeal How to lose 7 kg in a week - useful tips and an overview of the diet in the video below.