How to properly cook oatmeal for weight loss. Oatmeal as a means for weight loss - beneficial properties, features, effective recipes, results, reviews

It's time to talk about how oatmeal is cooked in water - the cooking recipe may seem slightly unusual, precisely because there is no cooking as a process and in fact the result is steamed oatmeal, not boiled. However, this particular oatmeal is great for weight loss.

First you need to buy the right cereal. Instant oatmeal is absolutely not suitable for us; we need to choose only oatmeal that requires long cooking. Before cooking oatmeal in water, make sure that the flakes are purchased correctly.

It should be remembered: the smaller and thinner the oat flakes, the higher the GI. What does this mean? Have you noticed that after breakfast of boiled oatmeal, the feeling of hunger appears very quickly? This is due to the high GI of boiled rolled oats. The higher the GI, the more the blood sugar level rises after breakfast, the lower it falls under the influence of insulin, the stronger and faster the feeling of hunger arises. Do we need it?

The right oatmeal for weight loss is large, long-cooking flakes. I buy my flakes on IHerb (these), but any domestic long-lasting version of rolled oats will do. Ideally, cook porridge from oat grains, but this already smacks of a feat. Therefore, we will steam oatmeal from flakes using the recipes described below.

While following the principles of proper nutrition, do not forget to drink plenty of fluids. Recipes will help you drink your daily dose

How to cook oatmeal in water: 2 steaming recipes

To prepare one serving we need 50 grams of dry flakes. The amount of liquid depends on what consistency of porridge you like best. I like it thinner, so I can add a lot of water to oatmeal - a little more than 150 grams. For porridge of normal consistency you need 100-150 grams of boiling water. In any case, I suggest experimenting on your own to see what you like best.

Recipe No. 1

Steam the flakes by pouring boiling water over them. Leave the rolled oats to stand under the lid. It takes 10 minutes for the flakes to swell. During this time, the oatmeal should be stirred once or twice so that it is evenly saturated with water.

Recipe No. 2

Pour cold water over the oatmeal in the evening and heat it on the stove in the morning. While heating the oatmeal, it must be actively stirred until it becomes snotty. This is an optional step. But be careful, the porridge must be heated, not brought to a boil and under no circumstances boiled.

Now comes the fun part. Do you know how to make a culinary masterpiece from ordinary oatmeal using water? That's right, with a variety of additives.

10 recipes for adding oatmeal to water

Oatmeal with dried fruits. You can add 2-3 pcs to steamed oatmeal. chopped dried apricots, up to 10 pcs. raisins, 3-5 chopped nuts. The set of dried fruits is given as an example, you can come up with your own that best suits your taste.
Oatmeal with nuts and frozen berries (strawberries, raspberries, blueberries)
Oatmeal with cinnamon, banana or apple. If the sweetness is not enough, you can add a little sakhzam or a drop of honey.
Oatmeal porridge steamed with boiling water with dry goji berries and ground nuts. I only take proven Goji berries, these ones.
Pour boiling water over the flakes, add a little bran, sweetener and dry peanut butter from iHerb.
Oatmeal in water with a fresh apple and 1 teaspoon of honey.
Mix rice and oatmeal flakes, pour boiling water, let stand for about 5 minutes. Break 1-2 cloves of dark chocolate (75-99%) into small pieces and stir into hot oatmeal.
Delicious vitamin supplement. Grind dried apricots, prunes, walnuts, lemon, cranberries and honey in a meat grinder (I use raw honey from Eicherb). Take all ingredients in equal proportions. Store the paste in the refrigerator. A teaspoon of the mixture is enough for one serving of porridge.
In the evening, pour cold water or low-fat yogurt over rolled oats flakes. Add chopped dried apricots, or raisins, or any frozen berries, and some pumpkin seeds or chopped nuts
In the evening, mix low-fat kefir with oat bran, flakes, sakhzam and goji berries.

Looking for an alternative to oatmeal? Then the list containing is what you need.

Do you like oatmeal on water; What recipes for rolled oatmeal supplements do you like best? Feel free to write your ideas for making delicious oatmeal.

Oatmeal for weight loss is an absolutely irreplaceable product that is used equally effectively by people trying to lose excess weight and by those who need to gain a few missing kilograms.

Is there a contradiction here? Why can one and the same product achieve such contradictory results?

The reason is not only in the amount of oatmeal eaten, but also in the method of preparation, as well as in the time when it is included in your menu. Due to the high calorie content of oatmeal, it is best to consume it early in the morning.

What are the benefits of oatmeal?

The benefits and harms of oatmeal are determined by the peculiarities of their chemical composition. They contain:

Rich multivitamin complex (vitamins B and E are the most valuable). One of the most important vitamins is folic acid (vitamin B9), which prevents serious defects in fetal development, so oatmeal is indispensable during pregnancy.
A complex of important macroelements (oatmeal is a source of magnesium, calcium, chlorine, sulfur, potassium, silicon and phosphorus).
It also contains microelements such as iodine, manganese and fluorine.

The most important plant fiber in oatmeal is beta-glucan, which swells into a viscous substance and neutralizes cholesterol. Therefore, oatmeal is useful not only for weight loss, but also in the fight against cholesterol.

A significant amount of coarse plant fiber and soft dietary fiber, which helps remove toxic substances that poison the human body.
A complex of valuable amino acids.

To learn more about the beneficial properties of oatmeal - video:

The calorie content of oatmeal is on average within the range of 360 calories (the nutritional value of different types of cereal has slight deviations).

Oatmeal categories

The food industry produces oat flakes in three categories:

« Hercules"(requiring 20 minutes of cooking).
Petalaceae(they are boiled for 10 minutes).
« Extra».

This category of cereals is divided into three varieties:

The “extra-single” variety, made from whole grains, is cooked for at least 15 minutes.
The “extra-double” variety is made from chopped oat grains and requires ten minutes of cooking.
"Extra-troika" - flakes intended for nutrition of children and people with problems of the gastrointestinal tract. Made from steamed fine grains, they do not require heat treatment at all. To prepare porridge, pour boiling water or very hot milk over them and let it brew for a while.

The healthiest porridge is made from Hercules flakes.

This porridge contains the largest amount of soft and coarse dietary fiber. Thanks to their presence, a person can get enough of a very small portion, and the feeling of fullness will not leave him for 3-4 hours.

Flakes instant cooking, having gone through many stages in the manufacturing process, are extremely quickly absorbed by the human body. Their glycemic index (the ability to raise blood sugar levels) is also significantly higher than that of cereals that require cooking (60 versus 42). That is why whole grain flakes obtained by flattening steamed oat grains will bring much more benefits.

Are there any contraindications for Hercules?

There are still contraindications:

Patients should not eat oatmeal those suffering from celiac disease– intolerance to the protein of cereals. In common parlance this disease is called allergies to grains.
Excessive consumption of oatmeal can lead to high concentrations of phytic acid, which leaches calcium from the bones of the human skeleton.
Instant oatmeal is not suitable for weight loss , due to its too high calorie content: after all, it contains a large amount of sugar, dry cream and other additives that increase their nutritional value.

Are mono-diets beneficial?

As an example, we will give the diet of one of the most popular diets.

Validity time: two weeks.
Expected result: reduction in body weight by 3-7 kg.
Five meals a day: three main meals and two snacks.

For breakfast, lunch and dinner, you should eat a serving (200 g) of oatmeal cooked in water. No sugar, butter or salt is allowed.

As a snack, you are allowed to eat a small apple and drink 200 ml of kefir.

Is this diet healthy?

Let's see how weight loss occurs if you follow this diet:

The effect of weight loss during the first three days occurs due to increased discharge of intercellular fluid and cleansing of the intestines.
A catastrophic lack of calories, which makes normal metabolism difficult, results in general weakness, dizziness, nausea and severe headache.
The body begins to make up for the lack of calories by consuming not only fat, but also muscle tissue.
The result of a two-week painful diet is a truly thinner, but completely unattractive body with flabby, sagging skin on the hips and arms.
Another unpleasant consequence of such a strict diet can be a persistent aversion to oatmeal, apples and kefir, as well as a complete eating disorder, fraught with breakdowns and a return to the previous weight category.

How to cook healthy oatmeal correctly?

To be beneficial, oatmeal for weight loss should be:

Low calorie.
Delicious.
Consumed only in the morning, for breakfast. Remember: to lose weight, it is enough to eat it only once a day.

How to cook the “correct” oatmeal:

You will need the classic (coarsely ground) “Hercules” (heaped glass) and 500 ml of water.

The flakes are poured into boiling water.
Cook over high heat for the first few minutes, stirring occasionally.
Reduce the heat, cover the saucepan with a lid and cook until fully cooked.

To improve the taste of porridge cooked without a single gram of sugar and salt, you need to take care about tasty and healthy supplements(weight of one serving of finished porridge – 150 g):

Using your own imagination, you can endlessly vary the recipes for additives to improve the taste of your usual oatmeal.

Light diet with oatmeal

This course of healthy nutrition must be followed for at least two weeks.

Diet developers promise a guaranteed loss of seven to ten extra pounds while following the diet they recommend.

You need to eat 5-6 times a day (breakfast, lunch, dinner and 2-3 snacks).
For breakfast, lunch and dinner, you should eat oatmeal with fruit or dried fruit (any). It is prepared from the following ingredients: oatmeal (250 g), pieces of fresh fruit or any dried fruit (100 g), nuts (50 g), 3 teaspoons of honey. This amount of food is divided into three servings and eaten during main meals.
You are allowed to eat 100 g of fruit as a snack.

Methods for preparing oatmeal

Oatmeal for weight loss can be prepared in different ways. We have already talked about traditional cooking over a fire.

For those who like to start the day with a hot breakfast, it is best to prepare porridge in a thermos. To do this, add a few tablespoons of flakes with water (boiling water, of course), in a 1:1 ratio.

Those who prefer cold oatmeal can steam it in an ordinary deep bowl, covering it with a lid and insulating it with a pillow. To avoid choking on tasteless porridge, you can steam it with honey and nuts.

If desired, oatmeal can be cooked in a slow cooker.

Cooking oatmeal in the microwave is also easy.

You can cook it with water or milk, observing a ratio of 1:4 (four parts of water for one part of flakes).

Having placed the flakes filled with water in a special container, they are covered with a special lid with holes and sent to the microwave.
Cooking time is ten minutes, power should be maximum.
You can add honey to the finished dish.

There is another original cooking method: lazy.

This quite nutritious and tasty dish is best eaten in the morning, since it is prepared from flakes containing a fair amount of plant fiber (the best option would be tender flakes of the “extra No. 2” variety). And, as you know, it is precisely these cereals that satisfy the feeling of hunger for a long time. How to prepare such a dish?

To begin with, here is a generalized recipe.

Lazy oatmeal is prepared with milk (1/3 cup required) and regular yogurt (1/4 cup). To reduce calorie content, you can prepare it with kefir (replacing yogurt with it).

Having prepared a glass jar (with a capacity of no more than 500 ml) with a screw lid, pour a quarter cup of tender flakes, the same amount of fresh fruit or berry puree and a teaspoon (teaspoon) of natural honey into it.
Pour in yogurt and skim milk.
Screwing the lid tightly on, shake the jar vigorously several times to ensure that all ingredients are evenly mixed.
The space left free after shaking the jar is filled with pieces of fruit or fresh berries.
All that remains is to fit the lid tightly and place the jar in the refrigerator.

The shelf life of lazy oatmeal is 3-4 days. The softer and sweeter the fruit and berry filling, the more tender and tastier the porridge.

Lazy oatmeal can be made ahead and frozen. In this case, the jar should only be filled to ¾ of its volume (otherwise it may burst due to an increase in the volume of the solidifying liquid).

The shelf life of frozen food is about a month. Before use, you just need to remove the jar from the freezer and place it in the refrigerator overnight. By morning, a nutritious and healthy dish will be ready.

How to eat lazy oatmeal?

This dish is usually eaten cold, but if desired, you can warm it up by unscrewing the lid and placing the jar in the microwave. One minute is enough to get warm porridge. Hot breakfast lovers may want to wait a little longer.

Oatmeal in diets for hips and abdomen

A person who has a hearty breakfast will never eat too much at lunch and will not receive an excess amount of calories, which tend to be deposited on the stomach in the form of repulsive folds of fat.

The role of breakfast is equally great when following diets for losing belly fat. Its main purpose is to launch the body and increase blood sugar levels, thanks to which the human body receives the necessary supply of energy. It is oatmeal, which is a source of complex carbohydrates and dietary fiber, that can accomplish this task.

All effective diets for weight loss recommend eating at least 5-6 times a day, without overloading your stomach with large amounts of food.

The size of portions should gradually decrease in the evening. The smallest portion should be taken for dinner.

Oatmeal is equally effective for weight loss in men. You just have to take into account that they are unlikely to feel full from a portion of empty oatmeal cooked in water. Adding honey, dried fruits and nuts will help correct this deficiency.

Can you really lose weight with oatmeal?

Yes, this amazingly healthy porridge really helps normalize body weight. The rave reviews of those who have lost weight tell us this.

Numerous comments posted on forums and websites dedicated to healthy eating generally approve of diets that propose using oatmeal as a product that triggers a mechanism for normalizing weight and forming healthy eating habits.

The results of losing weight on oatmeal are, of course, different for everyone: from 2-3 to 7-10 kilograms. This depends on the severity of the diet and on the individual characteristics of the body.

Oatmeal is ideal for weight loss. But not everyone will want to eat it because of its taste. But it would seem that unleavened porridge very easily acquires a refined taste if you prepare it correctly and know how, what can be added to it safely for your figure.

So, oatmeal. Which one is better to buy? Instant porridges are sold, but they usually contain various dyes and flavors, which are not very healthy. It’s better to buy regular oatmeal the old fashioned way without any additives. In this case, the cooking time will depend on the size of these flakes. Please note that on the package of “Solnyshko” oatmeal there are numbers - 1,2,3. For children, it is definitely better to buy with the number 3 - the flakes boil completely and very quickly. If you plan to lose weight with the help of oatmeal, and a pleasant one at that, “sloppy” porridge is unlikely to be suitable. It's better to buy a two or a single. It will take 3-10 minutes to cook.

Now about the cooking process itself. Choose a small saucepan that will not burn food. For 1 cup of oatmeal you will need 2 cups of water. Pour water into a saucepan and pour the cereal into it, no need to wait for it to boil. Stir the cereal frequently to prevent lumps from forming.

An oatmeal diet for weight loss may include such a tasty addition as nuts. Undoubtedly, they are very high in calories, but only in large quantities. If you add some chopped walnuts to the porridge, it will not add calories, but the taste will become much more pleasant.

If you are used to eating oatmeal with condensed milk or sugar, it will be more difficult, since these products are prohibited when losing weight. But they can be successfully replaced with a less calorie and much more healthy product with excellent taste - honey. Just keep in mind that honey cannot be added to hot porridge, only to warm ones. No butter should be added. Only half a teaspoon of honey. In addition, if your choice is oatmeal for weight loss, the porridge recipe may also include fruit. You should not cook them to avoid loss of vitamins. It is better to add chopped apples, peaches, oranges and any other fruits to the finished dish.

In addition, you can add low-fat kefir or yogurt to your oatmeal. For variety, it is best to cook porridge with various additions - fruits, yoghurts. Literally 5 days of this diet (you can eat porridge 5 times a day) and you will notice lightness in your body, plus 2-4 kilograms of weight lost. But the second still depends on what your diet will be in the future.

These are the reviews oatmeal for weight loss receives from girls who have tried it.

Maria, 32 years old.

I had an extra 10 kilograms of weight. Stayed as a “reward” after pregnancy. I tried to lose weight on the Kremlin diet, various monocomponent fruits, but I didn’t have enough patience. And my health was deteriorating, sometimes my stomach would hurt, sometimes I would get constipated. But oatmeal was perfect for weight loss. Bowel movements became regular, and during the diet I practically did not feel any hunger. In a week I lost 5 kilograms. I think I’ll wait a couple of months and go for a second try to get rid of the remaining 5 kilograms.

Svetlana, 25 years old.

Oatmeal for weight loss is something magical! Now I understand why the British love her so much. I would never have thought that porridge could be tasty. But it turned out to be simple - you need to learn how to cook them. In 5 days on oatmeal I lost 2 kilograms. And now I’ve replaced it with buckwheat. I experiment and learn to cook while losing weight.

Margarita, 40 years old.

If we compare all porridges, then oatmeal is the most delicious for me. When I was young, I ate it every day and looked great and had a slim figure. Now we don’t have much time to cook, we snack more and more on pies and buns at work. I decided to reconsider my diet. I buy instant porridge that can be cooked instantly. Very tasty and certainly lower in calories than baked goods. I’ve been eating this way for a week now and I’ve lost 1.5 kilograms. But I think this is a good result.

26.09.2019 09:22:00
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Oatmeal for weight loss occupies one of the leading places among all diets that help you lose excess weight. This is a really effective and useful way to give your body the shape you want. In addition to helping you lose weight quickly, oatmeal can save you from many diseases. You will learn about how to lose weight with oatmeal, its benefits for the body and how to prepare it correctly.

Oatmeal is a very healthy product in every sense. Here is just a partial list of the benefits it can bring to your body:

reduces blood cholesterol levels;
normalizes the functioning of the gastrointestinal tract (and it is known that many people gain weight precisely for this reason);
is an excellent prevention of diabetes;
solves the problem of constipation;
reduces the risk of various diseases of the cardiovascular system;
is a prevention of obesity;
gives strength and strengthens the immune system.

And, of course, oatmeal for weight loss helps actively reduce excess weight. The oatmeal diet is low in calories, for which it receives excellent reviews from girls who have tried it. To answer the question of how to lose weight with oatmeal, you first need to understand the types of oatmeal. Usually oatmeal is offered in two types:

instant cooking;
classic oatmeal (Hercules type).

The ideal oatmeal for weight loss is the one that takes longer to cook. The rough “Hercules” works on the principle of a “broom”, which “sweeps” all toxins out of the body and perfectly cleanses the intestines. Therefore, you can eat instant porridge, for example, at work, where it is not possible to cook Hercules, but to lose weight, do not be lazy to spend an extra 5 minutes preparing real porridge.

Oatmeal for weight loss: options

In order to lose weight with oatmeal, as you already know, you need to eat only coarsely ground cereal, the most common one. The advantage of such a diet is that you can create a different diet without eating just bland porridge. Here are the options you can use:

oatmeal mono-diet.

In this case, you eat only oatmeal for breakfast, lunch and dinner all day long. At the same time, you do not add sugar, salt, butter, or any sweeteners such as jam, condensed milk, etc. This diet can be carried out 1 day a week. At the same time, do not forget about a sufficient amount of liquid: clean water, green tea are perfect for this purpose. Such a fasting day is an excellent option if you need to lose a little weight, or you want to maintain your figure in the state it is in now and for weight control;

complete oat diet.

This option involves a longer period of time and a greater variety of dishes. You will learn more about oat diets below;

oatmeal snacks.

This option is good for those girls who want to always be slim. It assumes that instead of sweets, chocolates, etc., you eat foods that contain oats: the same oatmeal, muesli, oatmeal cookies and other baked goods. Don't forget about enough water and fruits. The beauty of these products is that they do not make you fat, but on the contrary, they keep your figure in excellent condition.

Oatmeal for weight loss: breakfast recipes

Many girls who choose a diet wonder: is it possible to lose weight on oatmeal? The answer is clearly yes. And then you will learn about how to prepare oatmeal for weight loss. So, meal options to start a healthy and energetic morning.

Recipe No. 1

You will need two handfuls of oatmeal. Prepare them as directed on the package. Typically, cooking classic oatmeal takes from 7 to 15 minutes. Cook the porridge in water or low-fat milk. Add a pinch of cinnamon, 0.5 tsp to the finished oatmeal. honey, any diced fruit or berries to taste. Apples, banana, strawberries, blueberries, and kiwi are perfect. You can even add dark chocolate: such a dish, eaten in the morning, will not make you fat.

Recipe No. 2

This option is prepared in the same way as the first, but is more suitable for vegetable lovers. Any greens, finely chopped colored bell peppers, tomatoes, young green peas - experiment! For seasonings, you can add a little black pepper, turmeric, and ground garlic. It’s great if you add flax seeds and sesame seeds to this porridge - it’s very healthy and tasty.

Recipe No. 3

You can make oatmeal smoothies. To do this, pour warm milk into a blender bowl, add a few tablespoons of oatmeal, chopped fruits or berries to taste, cinnamon, honey. This option is only suitable for breakfast if you want to lose weight. If you drink a smoothie in the evening, you will get the opposite effect.
Don’t be afraid to add cinnamon to your oatmeal, since this spice also helps burn fat, but don’t overuse it either—a pinch will be enough.

Losing weight with oatmeal: effective diets

There are two more ways in which you can lose weight quickly. To get rid of 5-7 kg in a week, take a closer look at the first option. This method is considered quite tough and is suitable only for those girls who want to lose weight at all costs. If you are the same purposeful person, get to work!

Hard weight loss method

Cook the porridge in water according to the instructions on the package. Or you can pour boiling water over it, cover with a lid and leave for 15 minutes. You do not season the finished porridge with anything: oil, salt, sugar, any other spices and additives such as vegetables, fruits, etc. are strictly prohibited. You are allowed to drink the porridge with clean water, green tea or herbal infusions. Sugar, honey, etc. cannot be added to drinks either. This is how you eat for 3 days. On the 4th day, you can add 1 green apple to your diet. In addition, there is one more rule: you eat your last meal 3 hours before bedtime. Make it a habit even after you finish your diet. The duration of the diet is 1 week.

If you are not mentally prepared for such strict restrictions, take a closer look at the 2nd diet. You can get rid of 5 to 10 kg of excess weight in 2 weeks.

The soft way

You can cook porridge in water or low-fat milk. At the same time, add cut fruits or dried fruits to it. Prunes, dried apricots, and raisins are very good. In this case, it is important to maintain the proportion: per 250 g of porridge you can add no more than 100 g of dried fruits (fruits); no more than 50 g of any nuts; 2 tsp. honey This is your daily requirement, which you must divide into 3 times. If you are tormented by a strong feeling of hunger, you can snack on fresh fruit, but at the rate of no more than 100 g per day. The duration of the diet is 2 weeks.

Alternative recipes for weight loss

For better results, you can add different varieties of oatmeal dishes to your diet. Fortunately, the choice of these dishes is very diverse.

Oatmeal for weight loss with kefir

There are 2 options for preparing this dish. The first option is a great alternative to breakfast. You just need to prepare everything the night before. Pour 3 tbsp. l. raw "Hercules" 1 cup kefir, add 1 tsp. raisins In the morning you can add sesame seeds, berries or nuts. You don't have to add anything. Option two is suitable for both breakfast and dinner. To do this, you need to cook thick oatmeal in water, and dilute it with kefir in a plate. You can add fruits, nuts, flax seeds or sesame seeds. Sugar and other sweeteners should not be added.

Oat jelly

Kissel will perfectly cleanse the intestines and get rid of excess weight if you drink it every day. To do this, fill the raw “Hercules” with boiled water. In the morning, stir the mixture well and strain through cheesecloth or a colander. You will get oat milk, which you need to bring to a boil, stirring constantly. Next, add honey and cinnamon to the jelly and turn off the heat. You can drink jelly at any time of the day.

Oat drink

Also an excellent remedy for cleansing the body and, therefore, losing weight. To prepare the drink you will need: 1 kg of Hercules, 1 handful of sprouted oats, 3 liters of cold boiled water.

How to cook

Pour the cereal and grains into a jar and fill with water. Mix well and leave for 24 hours. During this time, the infusion will begin to ferment and after it will be ready. It must be stored in the refrigerator. Be sure to shake and strain before use. You can add 1 tsp to a cup of drink. honey

There is a wonderful dish for everyone losing weight - oatmeal. If you follow moderation in the use of additives, for example, dried fruits, which are very high in calories, losing weight is quite possible.

What everyone who is losing weight needs to consider

One can only speak highly of praise about oatmeal. It contains microelements: zinc, iron, magnesium, vitamins, but the main thing is the presence of coarse dietary fiber in the cereal. They contribute to easy natural cleansing of the intestines. In addition, the high fiber content makes even a small portion of porridge an unusually satisfying product.

To lose weight, oatmeal is prepared in water in two ways - “boiled” or “steamed”. The finished dish is seasoned with dried fruits, flax seeds, dried citrus fruits, and fresh berries. Oatmeal intended for weight loss is not usually flavored with sugar; only honey is allowed.

The diet might look like this, for example:

oatmeal with water or kefir (200 gram serving) – 5 times a day;
only green tea, herbal teas are allowed;
clean water up to 2 liters per day;
A cucumber or green apple is suitable as a snack.

Classic oatmeal

The classic recipe for making oatmeal for weight loss is always oatmeal cooked in water. And no salt, much less sugar.

Oatmeal is easy to cook. Therefore, many of them do not require cooking. Just pour the cereal into a container, add hot water, cover with a lid and wait 3 minutes.

Season with oil. When the porridge has cooled, you can add pieces of apple or berries.

You can prepare a healthy breakfast on the stove. To do this, pour boiling water into the flakes in a ratio of 1:2 and cook until tender over very low heat, about 8 minutes. Add olive oil and chopped apple to the finished dish. Stir and heat over low heat for 1 minute.

How to properly cook oatmeal

A day started with oatmeal porridge doused with kefir is the key to success in the fight against excess weight. Therefore, we present to you a recipe for oatmeal with kefir for weight loss. According to this recipe, kefir is added to it instead of milk. The result is a light, nutritious and tasty dish.

For 1 serving you will need:

2 heaped tablespoons of cereal;
100 grams of kefir;

Fillers to choose from:

¼ cup dried chopped tangerines;
1 orange (peeled, diced);
liquid honey - only 1 teaspoon.

The total cooking time is no more than 10 minutes, the energy value, depending on the selected fillers, is from 200 to 230 calories.

Pour oatmeal into a cup, add kefir, orange slices, honey. Mix all the ingredients, then add the cubes of dried crushed tangerines and stir some more. Leave in the refrigerator until the morning. Eating oatmeal with kefir is better than chilled.

You can do it differently: in the evening, soak oatmeal in warm boiled water. Pour the resulting mass with kefir in the morning right before meals. Add fillers if desired and a healthy breakfast for weight loss is ready.

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Lazy oatmeal is an ideal dietary dish

Suitable for anyone who strives for a slim silhouette, but does not have time to prepare a nutritious breakfast in the morning. The porridge can be “cooked” in the evening, and then used at the workplace or on the road.

Ingredients:

50 grams of flakes;
a handful of any berries (whatever you like);
150 ml yogurt without sugar or additives;
sweeten with honey (1 teaspoon).

The time required for cooking is from 5 to 7 minutes, calorie content is 240 kcal.

How to prepare lazy oatmeal for weight loss in a jar: pour oatmeal into a jar, add yogurt, honey, close with a tight lid. Shake the jar well to mix all the ingredients. Open, add a handful of berries and mix gently.

Place the jar, sealed, in the refrigerator overnight. This porridge can be stored for up to 3 days. You can have breakfast chilled or heated in the microwave. Sprinkle the finished porridge with berries on top.

Oatmeal with water and dried fruits for weight loss

The beauty of oatmeal is that its neutral taste goes well with various toppings, including dried fruits.

Ingredients for 1 serving:

dried apricots – 5-6 halves;
2 tablespoons of cereal;
10 grams of oat bran.

It will take 10 minutes to cook, the calorie content of the dish will not exceed 250 kcal.

The dried apricots need to be washed; to do this, pour boiling water over them a couple of times and rinse with cool water. Cut into pieces. Boil water in a saucepan, add oatmeal to it, and after boiling add dried apricots.

The cooking time for specific cereals is usually indicated on the packaging. According to these recommendations, after boiling, it is necessary to reduce the heat to a minimum, stirring constantly until the porridge is ready. Sprinkle with oat bran and let sit for 3 minutes.

Oatmeal can be prepared differently. Take two bowls, pour flakes and oat bran into one, mix, pour boiling water, cover with a suitable lid. In another cup, steam the dried apricots. After 5 minutes, rinse it, cut it into pieces, and add it to the porridge right before eating.

Steamed oatmeal for breakfast

If you regularly eat oatmeal steamed in water, you can significantly reduce weight. With just one box of oatmeal and a little imagination, you can eat a new porridge every morning. Here are several variations of this dish.

You will need for 1 serving:

oat flakes – 2-3 tbsp. spoons;

ground cinnamon - ¼ teaspoon;
1 green apple;
5 grams of crushed flax seed;
half a teaspoon of liquid honey.

To steam the porridge, it will take no more than 5 minutes, the calorie content will be low, about 200 kcal.

Pour boiling water over coarse flakes in a ratio of 1:2. Leave overnight. In the morning, add liquid honey to the prepared porridge and sprinkle with cinnamon, which will significantly improve metabolism in the body.

Oatmeal flakes steamed in the evening, with the addition of crushed flax seeds, is a savory option that is usually preferred by older women. Flax is necessary for improving digestion - nutritionists and doctors agree on this.

You can do it differently. Steam the rolled oats in water, and add a grated or chopped green apple to the finished porridge. The result will be porridge with a new taste and a high content of coarse dietary fiber. They are necessary for weight loss because they help cleanse the body.

To ensure that your efforts are not in vain, you need to consider the following:

they lose weight not from oatmeal, but from oatmeal, abuse of sugar and sweet additives will reduce the weight loss effect to zero;
options for good additives: fresh, frozen or dried strawberries, cranberries, black currants, lingonberries;
Dried fruits can include dried apricots and prunes, but do not forget to pre-soak them in hot water;
It is not necessary to carefully choose oatmeal; the main thing is to buy coarsely ground flakes, which are recommended to be cooked for at least 8 minutes;
If you don’t boil the porridge, but simply pour boiling water over it, you will be able to lose weight faster.

Efficiency of product use, results

When used correctly, oatmeal can really help you shed those extra pounds. Moreover, due to fat, not muscle tissue. Carbohydrates in cereals provide the body with the necessary energy, and proteins help burn fat.

Calculation according to the above recipes
	carbohydrates	fats	squirrels	calorie content
Oat flakes	32,7	2,9	5,95	180,7
Green apple	11,3	0	0,4	40,8
Honey	16	0	0	64
Kefir	6	2	5,6	80
Flax seed	4,21	3,7	1,65	30,2
Oat bran	9,06	1,42	3,6	64
Yogurt without sugar	20,8	5,8	6	160
Mandarin	4,3	0	0,4	18,8
Orange	6,72	0	0,72	29,76
Dried apricots	13,18	0	1,04	56,88

Two kilograms in a week - such weight loss is quite possible, only if all the rules are followed. It should be taken into account that only complex carbohydrates, those found in wholemeal and fruits, are suitable for the diet.

A diet based on oatmeal is quite balanced and contains all the necessary nutrients that speed up the basal metabolism, which contributes to further weight loss.