Oatmeal diet for weight loss - reviews and results, menus and recipes. "Oatmeal, sir!" - how to lose weight with oatmeal diet: the best options with detailed menus and recipes How to lose weight with oatmeal

Traditional oatmeal can be an effective way to lose weight. Useful properties of the product promise an incredible result - up to minus 10 kg per week. Is it possible to achieve a perfect figure in just 7 days with the help of 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 for losing weight.

In many culinary traditions, oatmeal is considered the perfect way to recharge before a hard 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 up and rejuvenate. The main advantages of oatmeal are as follows:

• Complete cleansing. Porridge removes toxins, free radicals from the body, lowers cholesterol levels in the blood. This helps prevent the development of cancer and other serious complications.
• Improving digestion. Thanks to the active substances in the composition of cereals, the metabolic process is stabilized. Due to the beneficial properties, working capacity increases, well-being and protective functions of the body improve.

• Improves mood. A vitamin charge every morning contributes to a good mood for the whole day. The body is evenly saturated, porridge does not overload the stomach. A similar effect affects the appearance, performance of the brain.
• 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 daily during sports, active physical activity. It strengthens the structure of muscle fibers, enriches bone tissue with calcium, improves the elasticity of ligaments, and stimulates the immune system.

Positive aspects of the method

The advantages of the 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 great for maintaining a beautiful figure.

The high fiber content contributes to rapid satiety. Once in the stomach, the croup swells and quickly increases in size. As a result of such nutrition, a person eats much less, but is saturated faster than usual.

The basis of the method is the uniform distribution of portions throughout the day. Compliance with the regimen, lack of hunger helps to stabilize the process of losing weight.

Improper nutrition "pollutes" the intestines. Most of the vitamin and other substances are not absorbed into the human blood. The active elements in the composition of 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. A normal metabolism helps the body get rid of body fat, 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. On the Internet you can find thousands of recipes to diversify the diet menu. 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 adversely affect the process of getting rid of extra pounds.

Disadvantages of the oatmeal diet

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

It is important to properly approach the preparation for the diet.

• Feelings of hunger. Among people who are losing weight, there are sometimes complaints about the 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 a doctor who will recommend the best method to lose weight.

At the end of the diet week, you should follow the rules for a 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 regimen and preliminary cleansing of the body. It is not recommended to immediately limit yourself in food and eat only one product. Improper preparation causes stress, which impairs the functionality of the body, blocks the metabolism. A "contaminated" intestine 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 diet week.. The following is recommended:

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

• Gradually give up flour and sweets. The diet for 3 - 4 days should be significantly reduced before eating oatmeal. Our body secretes enough insulin to reduce blood sugar levels. A sharp drop causes a strong desire to eat another candy or cake. Preliminary preparation contributes to a smooth transition to a new diet.
• cleaning. The intestines will benefit from eating plenty of fresh, high-fiber vegetables.

Recipes and menus of the oatmeal diet

After completing the preliminary preparation, attention should be paid to compiling 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 dish.

How to cook porridge

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

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

• Cook over low heat. Care must be taken in the process of preparing a dietary product. On low heat for 7 - 30 minutes, gently stir the substance.
• 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 need to choose the best varieties of cereals. The process of losing weight can be enjoyable if you buy good products. Boil oatmeal 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. Flakes are poured into a small saucepan, poured with water and put on a slow fire.
2. In the process of boiling, remove the foam from the surface of the porridge. This allows you to remove 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.

With the help of special multicooker modes, the cooking process can be greatly facilitated. After a couple of minutes, you get a tasty and healthy porridge that does not burn during the heat treatment.

Sample menu for 7 days

As a diet menu for a week, you can use various recipes. A sample of the classic diet for weight loss with oatmeal:

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

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

Express Diet

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

You should start by preparing your body. Menu selection contributes to a pleasant and healthy process of losing weight. The main meals are always porridge from cereals or grains.

In between, fruits and nuts are recommended, which provide adequate amounts of the right fats. For a stable performance of the body, you need to drink 1.5 - 2 liters of water without gas daily. The weekly diet can be diluted with kefir or milk. The following are prohibited:

• bananas,
• grape,
• potato.

To achieve results in a short time, you need to give up bad habits. The use of physical activity and proper nutrition deals the final blow to excess weight.

10 kg as a result - reality or myth?

The number of kilograms dropped is highly dependent on the individual characteristics of the body. There are many factors that affect the process of losing weight:

• 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 inefficiency of the method. However, this is evidence of a frivolous attitude to dietary recommendations. 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 note the result;
• to establish a favorable atmosphere around;
• choose a delicious menu;
• do not smoke and sleep well;
• drink enough water.

Exit and hold rules

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

• smoothly switch to fatty, heavy foods;
• continue eating oatmeal;
• gradually add spices and sugar;
• slowly increase portions;
• increase physical activity.

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

In the article we discuss the oatmeal diet for weight loss. We talk about the varieties of this food system, menus for 3, 5, 7, 14 days and a month. You will find out the reviews and results of those who have lost weight, the presence of contraindications, the correct way out of the oatmeal diet and whether this nutrition system is useful.

Oatmeal is one of the healthiest cereals for the human body. It contains fiber and protein compounds that are quickly and easily digested. Also in its composition there are such vitamins:

• B vitamins (with the exception of B12);
• vitamin E;
• vitamin H;
• vitamin K;
• vitamin PP (nicotinic acid).

And minerals:

• potassium;
• calcium;
• silicon;
• magnesium;
• sodium;
• phosphorus;
• chlorine;
• iron;
• cobalt;
• manganese;
• copper;
• molybdenum;
• selenium;
• fluorine;
• zinc.

Organic acids:

• oxalic;
• erucic;
• malonic;
• pantothenic.

The calorie content of the product per 100 g is 342 kcal. But during cooking, the calorie content of oatmeal is reduced by 3 times.

The rich chemical composition of oatmeal determines the following beneficial properties:

• elimination of drowsiness, depression and negative thoughts;
• giving positive and cheerfulness;
• normalization of metabolic processes in the body, elimination of constipation and indigestion, thereby reducing weight;
• fight against colitis and flatulence;
• improvement of the activity of the liver, thyroid gland and kidneys;
• lowering the level of bad cholesterol;
• normalization of blood glucose levels;
• giving shine and silkiness to hair;
• strengthening of bone tissue and treatment of diseases of the musculoskeletal system due to the presence of calcium and fluorine in the composition.

In order for dieting to bring the desired result and not harm health, it is important to follow these rules:

• You can stick to a diet only if there are no contraindications.
• After waking up, it is recommended to drink oatmeal jelly (1 hour before breakfast). This will help to cleanse the body qualitatively.
• It is forbidden to add salt, sugar, butter to oatmeal. But if you wish, you can use fruits, berries, dried fruits, honey, while their calorie content should be low. It is best to use such as ginger and cinnamon due to their fat burning properties.
• While eating porridge, you can not drink any drinks. Tea, water, coffee, jelly and a cocktail can be drunk only half an hour after eating porridge.
• Observe the drinking regime. Drink up to 1.5-2 liters of pure water without gases per day.
• Sleep at least 8 hours a day.
• Try to exercise and move more. Replace the elevator with stairs, in the evenings take walks in the fresh air.
• Exit from the diet should be correct and smooth. You can not immediately return to junk food, eat fatty, fried, salty, flour, confectionery products. It is better to start with low-fat dairy products, minimize the amount of salt consumed, alcoholic and carbonated drinks.

Question answer

Below are the main questions and answers on the oatmeal diet.

Question: How to lose weight on an oatmeal diet?

Answer: According to nutritionists, the most suitable option is such a menu for the day:

• breakfast - 0.15 kg of oatmeal boiled in water;
• lunch - low-calorie, but nutritious meals, the weight of which does not exceed 450 g;
• snack - fruits and dairy products with 0% fat content;
• dinner - jelly, bran, porridge or oatmeal cocktail.

Question: How long can you stay on an oatmeal diet?

Answer: The optimal period for observing such a diet is 10 or 14 days.

Question: Is the oatmeal diet good for men?

Answer: Yes, women and men can sit on it.

Question: How much can you lose in a week?

Answer: With proper observance of the oatmeal diet for weight loss by 10 kg per week, it is possible to lose weight. But most often the result is 5-8 kg.

Question: Can I eat oatmeal on a diet?

Answer: Yes, this is a low-calorie product, so its use will not affect the figure.

Question: How to choose the right oatmeal for a diet?

Answer: For a diet, you should buy oatmeal (large flakes that boil for 10 minutes) or natural oatmeal (flattened whole grains, they are boiled for 25-30 minutes). For weight loss, oatmeal is not suitable in the form of a quick cooking product, which is poured with boiling water, and it contains particles of fruit.

Question: Which diet is more effective, or oatmeal?

Answer: It all depends on your food preferences. In fact, each of them has its own advantages and disadvantages, they work in different ways and help to lose weight.

Oatmeal diet menu for weight loss

Depending on how much you want to lose, you should choose a diet for three days, a week or 10 days. An example menu is shown below.

For 3 days

Compliance with this method of nutrition allows you to lose weight by 3-4 kg.

For 5 days

Compliance with this method of nutrition allows you to lose up to 5 kg in five days.

Allowed products for one day:

• oatmeal cooked in water - up to 0.8 kg in finished form;
• boiled fish, seafood and lean meat - up to 0.3 kg;
• low-fat cottage cheese - up to 0.2 kg;
• milk and kefir up to 1% - no more than 2 glasses;
• fresh vegetables - up to 1 kg;
• berries, orange and grapefruit, green apples - no more than 500 g.

Sample menu for the day:

• breakfast - 150 g of oatmeal on the water with the addition of berries and apple slices;
• lunch - 200 ml of kefir cocktail and 40 g of raw oatmeal, which is infused for 30 minutes;
• lunch - 1 pancake made from 120 ml of milk, 40 g of oatmeal with curd filling, 150 g of vegetable salad seasoned with lemon juice;
• snack - 1 orange;
• dinner - 150 g of steamed broccoli, 150 g of oatmeal and 1 hard-boiled egg.

For 7 days

This diet option is difficult to tolerate and allows you to lose 7-8 kg. During weight loss, the minimum amount of protein is consumed, there is no meat on the menu. During snacks, green tea with milk or ginger is allowed.

For 10 days

For 14 days

If you are planning to lose up to 10 kg, you can try the two-week oatmeal diet. An example menu is shown in the table below.

For a month

If you plan to lose weight on oatmeal for 30 days, then it is enough to repeat the 10-day menu three times. If you feel worse, you must immediately stop the diet.

Varieties of oatmeal diet

There are many types of oatmeal diet based on duration and foods. The most common are listed below.

For 1 day (unloading)

Compliance with such a nutrition system allows you to lose up to 1-1.5 kg in one day. Oatmeal is prepared according to the following recipe:

• One glass of hercules is poured into 750 ml of boiling water.
• The resulting composition is boiled to a viscous consistency.

Ready porridge is divided into equal parts so that you can eat one serving every 3 hours. The last meal should be no later than 7 pm.

In between meals, you can drink clean water, but not more than 2 liters per day. If severe hunger torments, then you can calm it down with a glass of low-fat kefir or an apple.

For 3 days

With such a tough method of losing weight, you can lose up to 3-4 kg. During the day, you need to eat 0.5 kg of oatmeal on the water, while portions should be evenly distributed. You can drink low-fat kefir, eat apples, herbs, boiled vegetables, but not more than 0.2 kg per day.

For a week

This food system is the most common oatmeal diet. It implies 2 options for losing weight:

• Hard- oatmeal on the water should be eaten 3 times a day. Between meals, you can drink unsweetened green tea or pure still water. With severe hunger, you can drink a glass of kefir or eat an apple. Result: minus 10 kg in 7 days.
• sparing- Hercules, boiled in milk or water, is eaten only for dinner and breakfast. For lunch, you can eat steamed fish, boiled vegetables, boiled chicken, vegetable salads. During snacks, you can eat fruit.

For 10 days

A ten-day diet is usually supplemented with auxiliary products: kefir, boiled chicken fillet, vegetables, fruits. It is recommended to eat oatmeal for breakfast and dinner, and for lunch, enjoy hot soup in low-fat meat broth. steamed vegetables or fish, as well as vegetable salads without dressing. With a properly composed menu, you can lose 7-10 kg in 10 days.

For a month

It is possible to adhere to such a nutrition system only in the absence of diseases. Every day for breakfast you need to eat 150 g of oatmeal boiled in water, for dinner cook puddings, jelly and oatmeal-based casseroles. The stricter the menu, the more kilograms dropped. The average weight loss in 30 days is 10-15 kg.

On porridge

Of particular benefit not only for weight loss, but also for the stomach is the oatmeal diet. Its duration can be either one day or a whole month, depending on the desired result and willpower. It is easily tolerated and does not belong to the category of strict.

Oatmeal can be cooked as you like, but with the only condition - it must be viscous. Thus, it envelops the walls of the stomach and has a therapeutic effect on it.

When choosing a recipe for making porridge, keep an eye on the calorie content. If the hercules is cooked on water, then its energy value will be 82 kcal, on milk - already 102 calories.

Correctly following the menu will allow you to lose 10 kg in 10 days, that is, minus 1 kg in 1 day.

On jelly

Compliance with this method of losing weight allows you to lose weight up to 5 kg per week. The calorie content of the main product is 60 calories. Drinking 2-3 glasses of jelly a day will help reduce the waist and hips, as well as normalize intestinal motility.

On oat bran

Losing weight on oat bran, which remains after the industrial processing of cereals, has a healing effect. Such a product helps to improve digestion and eliminate constipation, binds bad cholesterol. Bran is high in fiber and soluble fiber.

On oatmeal cookies

Despite the high calorie content (437 calories) of oatmeal cookies, a diet with this product also allows you to become slimmer. If you eat 3-5 cookies, then this will replace a full breakfast. It is recommended to adhere to such a diet for no more than 14 days, during this period it will be possible to lose 3-4 kg. But for diabetics, this method of losing weight is contraindicated.

Sample menu for the day:

• breakfast - 3-5 oatmeal cookies, a mug of unsweetened green tea, coffee or milk 0% fat;
• snack - 1 green apple, 1-2 cookies;
• lunch - a mug of green tea, 150 g of boiled fish, 150 ml of vegetable soup, 150 g of stewed vegetables, 1-2 cookies;
• afternoon snack - natural low-fat yogurt, 1-2 cookies;
• dinner - cottage cheese (0% fat), 220 ml low-fat kefir, 1-2 cookies.

Oat-kefir

Such a nutrition system shows excellent results. as it combines 2 low-calorie, but nutritious foods. Oatmeal should be eaten for breakfast and dinner; for lunch, it is recommended to eat light meals, without sweets and fats. Kefir can be drunk in the morning, afternoon and evening, but low-fat.

You can stick to such a diet for 7-10 days. During this period, it is realistic to lose weight by 7-8 kg.

Oat-fruity

You can stick to this diet for as long as you like. The result is minus 5 kg in 2 weeks.

You can eat any fruit, with the exception of high-calorie:

• grape;
• bananas;
• mango;
• persimmon.

Allowed fruits can be added to morning and evening oatmeal and eaten throughout the day. It is also important to remember about the drinking regime - at least 2 liters of water per day.

Oat-buckwheat

Buckwheat, like oatmeal, contains many useful substances that have a beneficial effect on the body and weight loss processes. But at the same time, buckwheat contains more protein than oatmeal, for this reason, losing weight on these two cereals will be more effective.

The duration of the diet is from 3 to 5 days. In addition to buckwheat and oatmeal, you can eat boiled eggs, low-fat cottage cheese, fresh herbs and vegetables, sour berries and citrus fruits.

To maximize the benefits of buckwheat, it must be prepared in a special way. In the evening, you need to pour the cereal with water at room temperature in a ratio of 1 to 2 and leave it overnight in the room. In the morning, you need to eat porridge, but without adding spices or salt to it.

Sample menu:

• breakfast - oatmeal pancake made from cereal, milk and eggs with cottage cheese;
• lunch - a salad of greens and cucumbers;
• lunch - 200 g of cabbage salad, 150 g of buckwheat porridge, 1 hard-boiled egg;
• snack - 220 ml with kefir bran and sweetener;
• dinner - 150 g of baked zucchini, 150 g of buckwheat.

Oatmeal Rice Diet

If you alternate oatmeal with rice cereal, then this will allow you to lose weight. But in this case, you need to use only brown, black or white rice (not polished). The duration of this diet is 3 days.

Allowed foods other than rice and oatmeal:

• cabbage;
• cucumbers;
• greenery;
• green onions;
• green pea;
• carrot;
• sour berries;
• green apples.

Sample menu:

• breakfast - lazy oatmeal in a jar with berries and kefir;
• lunch - green apples;
• lunch - 150 g of rice stewed with carrots, onions, green peas;
• snack - 220 ml of low-fat kefir with berries;
• dinner - 150 g of oatmeal on the water, cauliflower and steamed broccoli.

oatmeal diet

Such a nutrition system refers to oat-protein. Nutritionists recommend eating no more than 2 egg yolks a day, while the amount of proteins is unlimited. You can also drink kefir, skim milk, eat greens, cucumbers and cabbage.

The duration of such a diet is up to 4 days, during this period you can lose weight up to 2-4 kg.

Menu for the day:

• breakfast - 150 g of oatmeal, 200 g of greens and cucumber salad;
• lunch - milk jelly;
• lunch - oatmeal pancake from eggs, kefir and oat bran;
• snack - milk jelly;
• dinner - an omelette of egg whites and milk (0% fat) with herbs.

cooking recipes

boiled porridge

There are several recipes for making boiled porridge.

You will need:

• hercules - 50 g;
• water - 150 ml.

How to cook:

1. Hercules cover with boiling water and put on the stove.
2. Cook until tender, until the porridge becomes viscous (about a quarter of an hour).

And the second option.

You will need:

• oatmeal - 50 g;
• milk - 150 ml.

How to cook:

1. Pour boiling milk over cereal.
2. Put the composition on the stove and cook until tender (about 10 minutes).

Natural porridge is cooked in a similar way, but for about 30 minutes in time.

Kissel

You will need:

• water (milk) - 0.5 l;
• hercules - 100 g;
• vanillin - 1 pinch.

How to cook:

1. Heat the water to 40 degrees, fill it with oatmeal and wait a quarter of an hour.
2. Strain through cheesecloth, divide the composition into two parts, add 25 g of starch to one part.
3. Put the second part on the stove, add vanillin. As soon as the composition boils, pour the first part with starch into it.
4. While stirring, bring to a boil and cook until jelly.

Steamed porridge

You will need:

• water - 150 ml;
• hercules - 50 g.

How to cook:

1. Pour hercules into a thermos and fill with boiling water.
2. Leave for 3 hours, then eat.

Bran

You will need:

• kefir 1.5% - 220 ml;
• oat bran - 2 tbsp

How to cook:

1. Fill the bran with kefir.
2. Leave for 20 minutes and eat.

With fruits

You will need:

• oatmeal - 50 g;
• water - 220 ml;
• skimmed milk - ¼ cup;
• raisins - 5-10 pcs.

How to cook:

1. Pour boiling water over oatmeal, add raisins and cook for another 10 minutes.
2. Pour in milk, bring to a boil, add a few pieces of apple.

With kefir

You will need:

• kefir 1.5% - 1 cup;
• oatmeal - 50 g;
• walnuts - 10 g;
• raisins - 5 g.

How to cook:

1. In the evening, pour kefir over oatmeal. Add raisins.
2. Leave the composition overnight, add nuts in the morning and eat.

Contraindications

In some cases, it is forbidden to follow an oatmeal diet. Prolonged consumption of cereals and in large quantities can lead to a lack of vitamin D and calcium. As a result, there will be a weakening of the skeletal system and a high likelihood of fractures. It can also lead to the development of allergies.

It is forbidden to follow an oatmeal diet in the following cases:

• pregnancy;
• lactation period;
• cardiac and renal pathologies;
• propensity to allergies;
• celiac disease;
• disorders in the skeletal system.

, 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 toxins and toxins. The fiber content improves digestion.
• Vitamins of group B and PP have a beneficial effect on the nervous system, help 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 intensively leave oatmeal. Such a diet is considered sparing and easily tolerated.
• This porridge is useful in 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

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 water 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 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:

• Dietary oatmeal is cooked without salt, sugar and oil. You can add fat-burning products to it - cinnamon, ginger or ordinary berries.
• We must not forget about the drinking regime - drink at least 1.5 liters of water per day. Drinks can be drunk no earlier than 40 minutes after eating.
• The last meal is 4 hours before bedtime.
• Food should be fractional - 4-5 times a day. With oatmeal, you do not have to starve, it saturates well.
• Low-fat yogurt, sour fruits, berries are recommended as snacks.
• Muesli, breakfast cereals, cereal mixtures are not suitable for a diet. The best is whole grain oatmeal.

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

How to choose and cook cereals

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

• Pour 100 g of oatmeal with 200 ml of water (based on one serving).
• Cook over low heat, stirring occasionally, for 20-30 minutes. If the mixture is slimy and viscous, cover the pan with a lid and cook for another 3-5 minutes.
• You can also cook oatmeal in a slow cooker.

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

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

Lose weight on instant cereals will not work. They often include sugar, dry 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 packaging (it should not be torn or wrinkled).
• Packing date or expiration date.
• Composition - they lose weight only on the product without additives, but sugar, flavors, sweeteners are highly undesirable.
• Evaluate the color and appearance - the package should not contain "garbage" or impurities of other cereals.
• Oatmeal should not have a musty or moldy smell. The taste of cooked porridge should not be 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, greens, zucchini, carrots, pumpkin.
• Low-fat dairy products, milk with a low percentage of fat.
• Green tea, still water.

Other foods from the diet must be excluded.

There are 2 diet options:

First: a mono-diet on oatmeal. Calculated 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 oatmeal-apple diet, you can lose 3-4 kg.

Indicative menu:

Second: a sparing 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. Twice a week you can eat boiled lean fish or meat (up to 100 g per day). In a week, you can lose 5-6 kilograms.

Sample menu for the day

Healthy Recipes

Each proposed recipe is not only delicious, but also dietary. Oatmeal can be used to make dishes that the whole family will love (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 to a boil in a saucepan, add potatoes. Lightly fry the onions and carrots in vegetable oil. After 20 minutes, add the roast and add the oatmeal, cook for 15 minutes. Top with herbs before serving.
• Diet cutlets with oatmeal. Ingredients: 200 g chicken fillet, 2 tbsp. l. oatmeal, egg, pepper, a little salt. From the fillet you need to make minced meat, grind the flakes into flour. Mix, add egg, seasonings. Form small meatballs from minced meat and steam for 30 minutes.
• Oatmeal jelly. Ingredients: 500 ml milk, 100 g hercules, 25 g starch, vanillin. Milk should be warmed to room temperature, pour 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 vanillin after boiling. Stirring, cook for another 5 minutes, until the consistency is homogeneous. For taste, you can add fruits or berries.

Most often, people get fat because of the wrong way out of the diet. If you abruptly return to the previous way of life, there is a great risk of getting better, 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 starchy foods should be limited in the future.

The benefits and harms of a diet are an individual matter. Often, the weight loss system is 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 in well-being and weakening of the skeletal system).
• Heart diseases.
• Renal failure.
• The period of pregnancy and lactation.

Diet Benefits:

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

Disadvantages:

• Monotony.
• Unbalanced diet.
• Sweet tooth will have a hard time, because all sweets are banned.

Nutritionist advice. Oatmeal is a rich source of starch and fiber. The first has the ability to envelop the gastric mucosa. Improves the work of the gastrointestinal tract. 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 requirement of the human body for fiber. If a person suffers from constipation, which even oatmeal can provoke, then prunes must be added to oatmeal.

Fasting days from one per week to three in a row per month are considered a more rational and sparing option for the oatmeal diet. In this case, the body will be cleansed, healed 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 made a habit and periodically resorted to, for example, after a plentiful weekend.

Oatmeal mono-diet is not suitable for those people who prefer protein foods. It is very easy to check this: if at the first stages of a person’s diet a constant feeling of hunger pursues, then it is better not to torture yourself and choose some other option for losing weight. This is true for women who are actively involved in sports, protein is essential for them.

Health benefits of oatmeal. How to lose weight by 7 kg in a week - useful tips and an overview of the diet in the video below.

Doctors call oats the king of cereals, and oatmeal is the best breakfast cereal, but women continue to doubt whether it is possible to lose weight on oatmeal, given its high calorie content, like all cereals. Is it useful for the figure, how to choose it correctly, how much to introduce into the diet and how best to cook - steam or boil? What foods can be added to the resulting dish?

What is oatmeal

If you burn the grains of oats, which will allow it to be stored longer, and then chop finely, you will have oatmeal in front of you. If you remove the coarse husk from the grain, remove the dense shell, and flatten the core, it will be oatmeal. Both versions of the products are called "oatmeal", although it is more competent to understand this word only as ground unpeeled oats, the preparation of porridge from which takes about an hour. It benefits the body (especially when losing weight) more than peeled and crushed flakes, which can be cooked in a couple of minutes, or even simply poured with boiling water.

Composition and calories

The energy value is one of the reasons why women doubt whether it is possible to lose weight on oatmeal. The calorie content of a dry product ranges from 303 to 345 kcal (for a volume of 100 g), and the “weight” of the finished dish depends on what you decide to add to the oatmeal, what to cook on. The composition of BJU is also excellent: there are 65.4 g of carbohydrates and a good amount of protein - as much as 11.9 g, and only 5.8 g of fat. Even with not the lowest calorie content, this porridge is a dietary and very valuable product for the whole body, in which can be found in:

• fiber that cleanses the intestines;
• complex carbohydrates that do not provoke insulin surges and provide long-term saturation;
• magnesium, iron, zinc and calcium;
• group of vitamins B.

Beneficial features

In nutrition, oats are primarily valued not as a way to lose weight, but as an assistant to the digestive tract. The mucous structure of the finished porridge has a beneficial effect on irritated intestines and stomach, helps to alleviate the condition with gastritis, ulcers, gastroduodenitis, colitis and other diseases of the gastrointestinal tract. Already only from this position, the question “is it possible to eat oatmeal” receives an affirmative answer with the addition “even necessary”. However, the benefits of this cereal lie not only in helping digestion. Other factors can be noted:

• Helping the proper functioning of the brain, especially for schoolchildren and students.
• Normalization of metabolic processes, which indirectly helps to lose weight.
• Cleansing the blood of bad cholesterol.
• Support of the nervous system thanks to a rich set of vitamins.

Which oatmeal to choose

The main requirement for porridge, which should help you on the way to a slim figure, is the absolute naturalness of the composition. All quick breakfasts with berries, cream and other additives should be forgotten, because they always include refined sugar, dyes, a lot of flavors and flavor enhancers. Such a dish has a higher glycemic index, and calorie content, and the benefit is only in the very fact of hot porridge. If you understand the degrees of grinding grain, then there are several options:

• Coarse flakes, mostly sold under the Hercules label, according to doctors, are an ideal dietary product. They do not boil completely, so the body spends additional energy on processing, which is for the benefit of losing weight. However, coarse grinding harms the sensitive lining of the stomach and intestines, so it can cause digestive problems and abdominal pain.
• It is also possible to lose weight on finely ground flakes (like Nordic), because in terms of benefits for the body and calorie content, they are no worse than coarse ones, but have a milder effect on the digestive tract. Subjective minus - appearance, tk. these flakes are boiled into a homogeneous porridge.
• The compromise between too soft and too coarse is a medium-sized flake, which some manufacturers label with the number "2" (line from 1 to 3). It is easier to lose weight with them than with thin and small ones, but they do less harm to the intestines than hard Hercules.

How to cook

The main dilemma of women who want to lose weight quickly, but leave delicious dishes on their menu, is the question of proper cooking of oatmeal. Disputes between adherents of the use of this porridge on water and milk do not subside, nutritionists also do not agree. Most nutritionists assure that oatmeal with milk (but not cooked on it!) Will not hurt to lose weight, although it contains more calories. However, lactose-free milk must be used. Without it, porridge will be "lighter", although the nutritional value of the dish may be in question.

A few cooking rules:

• Do without long cooking - it will kill all the useful qualities, although it will not hurt to lose weight.
• If you are not on a strict diet, you can put pieces of fruit, crushed nuts, some spices.
• You should not combine oatmeal with calcium sources, because. they do not allow this element to be completely absorbed.

Oatmeal weight loss

Oatmeal is present on the menu of almost every treatment table, is recommended by all doctors as an element of a healthy diet and is prohibited only in rigid mono-diets, although there are weight loss schemes that require eating only oatmeal. You can choose any way to use this product for body shaping, but remember that eating porridge can cause exacerbation of liver failure (mainly for oatmeal diets). Gluten intolerance will also be a contraindication to trying to lose weight on it.

oatmeal diet

As a way to lose weight in a week, such a system is very effective - you can lose up to 7 kg, clean your intestines well, improve the functioning of the digestive tract and not experience severe hunger in the process. However, an absolutely unbalanced diet and the daily use of the same product can adversely affect health. The exit from such a diet should also take a week, during which you will gradually include vegetables, fruits, and other cereals in the menu. The essence of the diet is the use of only porridge on water without additives in any quantity and green tea.

Oatmeal at night

The wisdom of eating complex carbohydrates before bed is disputed by nutritionists, but if you didn't have a workout that night, a serving of oatmeal is preferable to a piece of meat or fish. The only clarification is that you can no longer add nuts, you should not add dried fruits either. It is advisable to cook porridge in water and from crushed grains, and not from flakes, or cook oatmeal as a side dish for vegetable salad. Additives that do not interfere with losing weight on oatmeal can be green apples (grate), prunes, cinnamon, herbs, sour berries. A portion of a dry product - up to 40 g.

For breakfast

Of all the dishes that can be put on the menu for the morning, oatmeal is the most preferable: you will fill the carbohydrate window, raise the sugar that has fallen overnight, make the brain work and activate digestion. The introduction of fruits, berries, seeds and other high-calorie elements into porridge in the morning will not hurt to lose weight, but in the evening it is undesirable. The amount of cereal for breakfast should be within 50 g (dry product weight).

Recipes with oatmeal for weight loss

As stated above, you can cook such a dish with and without additives, hot and cold, with water, milk and sour-milk drinks. If you are still tormented by the question of how to lose weight on oatmeal so that it does not bother you with a monotonous look, try cooking it according to the schemes below. Do not be afraid to experiment with the form of presentation of this product - most importantly, keep in mind the basic rules for working with it.

Steamed

According to gastroenterologists, properly cooked oatmeal is not boiled, but only filled with hot water. It should be brewed for no longer than 10 minutes (the exact time is determined by the degree of grinding), but this method is relevant only for cereals: you will not cook cereals like that. Milk is added after the dish is ready. Anyone who is interested in whether it is possible to lose weight on oatmeal, experts advise trying to cook it according to this recipe for a month and track the dynamics of weight and volume.

With kefir

If you do not like hot cereals, you can cook oatmeal with kefir filling: kefir, a tablespoon of any sour berries, a little liquid honey, a pinch of cinnamon. It is advisable to use soft flakes for this weight loss dish, because. they will swell faster - "Hercules" may remain too hard. This food is perfect for a late dinner.

Lazy at the bank

This dish is prepared in the evening for breakfast or in the morning for dinner. Oat flakes are used, grinding does not play a role, and it is advisable not to fill them with water (otherwise, in a few hours you will have a slimy unpleasant mass), but with a thick fermented milk drink: fermented baked milk, yogurt, sourdough, bifidka, etc. The finished dish can become a full-fledged beautiful dessert that helps to lose weight. They do it like this:

1. In a jar with a volume of 0.2-0.3 liters, pour 3 tbsp. l. oatmeal.
2. Pour in a fermented milk drink, put a thin layer of chopped fruit.
3. Pour 3 more tbsp. l. flakes, again pour a fermented milk drink.
4. Spread a handful of berries on top, sprinkle with crushed nuts.
5. The dish will infuse for 5-7 hours in the cold.

oat water

Regularly (within a month) drinking oatmeal water in a glass on an empty stomach helps to lose weight and clean the liver with blood vessels. To prepare it, you need large flakes, a little cinnamon or vanilla, and plenty of clean, cool water. The cooking algorithm is simple:

1. Pour the same amount of oatmeal into a glass of water.
2. Stir, quickly scroll in a blender.
3. Add another 1.5 liters of water, a pinch of cinnamon/vanillin.
4. Stir, refrigerate overnight.

whole grain

Those who want to lose weight quickly are advised by nutritionists to master the preparation of a dish of crushed oatmeal - such a product is included in a beauty salad (an apple, a spoonful of honey, a little lemon juice, 4 tablespoons of oatmeal in water), acts as a side dish for baked vegetables, maybe used for breakfast. Porridge is cooked for a long time: the cereal should be washed several times, poured with cold water (proportion 1: 4) and cooked without adding salt for 45-60 minutes, setting the minimum fire. This recipe for weight loss is preferable to other options.

On the water

Good results when trying to lose weight are shown by oatmeal jelly, which is prepared using a crust of rye bread and coarse flakes. Blueberries, strawberries, raisins, dried apples can add sweetness to the dish. If you've been wondering if oatmeal can help you lose weight, try making this drink instead of dinner:

1. Pour 200 g of cereal and a crust of rye bread overnight with a glass of cold water.
2. In the morning, take out the softened bread, filter the oatmeal through a sieve.
3. Bring liquid to a boil, remove from heat.

Video

With an abundance of products, it is difficult to find a lover of oatmeal, and it is extremely difficult to find a person who starts every morning with oatmeal. Oatmeal with milk does not count. But what if you try to lose weight on the croup? Considered impossible? Not at all - the oatmeal diet for weight loss not only exists, but is also very effective. For a week of a monotonous diet, you can lose up to 10 kg of excess weight, and with the correct output, the subsequent return of the excess does not occur.

An oatmeal diet helps not only to lose weight, but also to get rid of most health problems. Therefore, nutritionists advise resorting to the oatmeal diet in the presence of excess weight and a chronic disease, including the organs of the gastrointestinal tract. If you are not a supporter of strict diets, and you need to lose those extra pounds on the eve of a grand event, pay attention to the menu below and make the right choice: either excess fat, or health and weight loss on hot porridge with a feeling of complete satiety.

The oatmeal diet, as evidenced by numerous reviews and results, helps to lose weight quite quickly and without return. This is due to the presence of fiber in the composition, which helps to remove toxins and toxins from the intestines - and their weight is sometimes up to 15 kg! The available fiber and other beneficial substances provide the intestinal walls with a kind of protection against the re-accumulation of toxins for a long time.

Among other things, cereals have the following useful properties:

• you can stabilize blood sugar levels, which is recommended for people with diabetes;
• has a calming effect;
• minerals contained in cereals help strengthen hair and nails;
• has a positive effect on the condition of the skin - slows down aging, increases elasticity.

Despite the presence of diseases, everyone can lose weight on an oatmeal diet. It is important to cook cereals correctly. The usual recipe is boiling in milk. Such a dish contains approximately 100 kcal per 100 grams of weight. If you use water, the composition will be only 80 kcal per 100 grams of the dish. You can choose the recipe yourself according to individual preferences.

Advantages and disadvantages

Like any mono-diet, oatmeal has certain advantages and disadvantages, which are necessarily taken into account by losing weight. To eliminate problems and avoid missteps, it is better to consult a nutritionist and find out if the diet is specifically for your health - this is the only way you can be completely sure of the effectiveness of this method of losing weight.

The positive aspects of the oatmeal diet include:

• uniform weight loss - stagnation rarely occurs here;
• recommended for weight loss in the presence of a large number of extra pounds, because it prevents the loss of skin elasticity after weight loss - the skin does not sag when losing weight;
• it is recommended to sit on a diet during the period of beriberi and a possible decrease in immunity - in spring, autumn and winter - this will prevent the development of colds;
• oatmeal dishes perfectly satisfy the feeling of hunger;
• groats are quite profitable from the point of view of the financial issue.

Among the disadvantages of the hercules diet are:

• possible occurrence of fatigue and headaches;
• oatmeal quickly becomes boring, because the diet involves only its consumption;
• it is recommended to follow the diet for no more than a week, and it should be repeated no earlier than six months later - otherwise, the croup, on the contrary, will provoke intestinal disorders;
• the maximum period of weight loss on oatmeal is no more than 10 days.

The oatmeal diet is selected individually - a hard and simpler option is distinguished. When choosing, it is important to take into account your wishes and emotional preparation - it is imperative to withstand the proposed menu, since a repetition of the diet in any case is possible no earlier than 3-4 months.

Contraindications

Despite the fact that oatmeal is possible for everyone without exception, the oatmeal diet is contraindicated for people:

• with intolerance to cereals;
• pregnant women;
• young mothers who are breastfeeding;
• with the presence of serious diseases of the gastrointestinal tract - it is better to consult a doctor.

Be that as it may, you should definitely consult a doctor before using an oatmeal diet! This will relieve exacerbations of previously undiagnosed diseases of the digestive tract and other problems.

Options for effective weight loss

There are several dietary options that you can choose on your own. Each option is designed for a specific purpose - to spend a fasting day, cleanse the intestines, lose weight by 10 kg.

Fasting days

Unloading days on an oatmeal diet can be carried out once a week all the time - this will prevent the formation of constipation and other problems in the intestines, if there is such a predisposition. Oatmeal and water are used for cooking - a glass of dry product is allowed. From the presented ingredients, porridge is cooked without adding salt and sugar. The resulting amount is divided into 5 parts and consumed during the day every 3-4 hours. They also drink at least one and a half liters of clean water per day.

Attention! Fasting day allows you to get rid of edema, cleanse the intestines and lose weight up to 3-4 kg.

Oat-buckwheat diet

If you want to cleanse the intestines and lose up to 10 kg of excess weight per week, you can use the oat-buckwheat diet. The principle of such a diet is to cook cereals - they are not boiled, but steamed with boiling water. A glass of buckwheat and a glass of oatmeal are allowed per day. Buckwheat is steamed for several hours, while oatmeal takes just 15 minutes.

In between the use of cereals, it is allowed to drink low-fat sour-milk products, as well as water and unsweetened tea. There is a natural cleansing of the body, which leads to significant weight loss.

fruit diet

An effective diet based on fruits. Fruit will add flavor to the dish, as a result of which the constant use of oatmeal will not provoke a feeling of disgust. A fruit diet can be followed for up to 2 weeks, where at one meal it is allowed to consume 200 grams of the main dish and 100 g of fruit with a low sugar content (bananas, grapes, persimmons are prohibited). Fruits can be replaced with dried fruits. The oat-fruit diet includes 3 full meals and snacks on low-fat dairy products, citrus fruits. In two weeks of a fairly satisfying and simple weight loss, you can lose up to 10 kg of excess weight.

Minus 10 kg

The oatmeal diet “Minus 10 kg” per week is very strict and is recommended by doctors to cleanse the body. This implies the following sequence:

• For the first 3 days, drink oatmeal broth, pour 80 g of oats with a liter of water, leave overnight, cook in the morning until the consistency of jelly. The decoction is drunk in the morning. Further, an afternoon snack is allowed in the form of one green apple. That's all - nothing more to eat. Just drink tea without sugar and water.
• The next 4 days follow the normal fasting days described above.

Menu for 7 days

The standard oatmeal diet for weight loss for 7 days helps to lose up to 7 kg of excess weight and is presented in the following menu.

An oatmeal diet, where you can make an approximate menu for each day of the week on your own, allows you to get rid of extra pounds, tighten your skin and significantly improve your health. Stunning photos of people who have lost weight speak about the benefits of diets. You should not postpone your plans for later, but it is better to start fulfilling your dreams now.