What is the best oatmeal to buy for weight loss? Oatmeal for weight loss - beneficial properties, diets and fasting days on oatmeal

We can talk endlessly about the benefits of oatmeal and why you should eat oatmeal for breakfast every day. Oatmeal is called a “miracle cereal” for good reason – few doubt it, although not everyone likes porridge made from it. We can only say one thing: it’s easy to make delicious oatmeal and then you’ll really want to eat it. And if you take into account its unique and effective properties for weight loss, then the conversation will be completely different.

Now we will talk a little about the benefits of oatmeal for weight loss - there are many surprising things in this topic. For example, oatmeal is considered a dietary product - many doctors recommend it to patients for a variety of diseases, and there are very few contraindications for consumption. But at the same time, oatmeal is one of the most nutritious, and its calorie content, depending on the processing method, varies quite noticeably - more on that later.

Healthiness and nutrition are combined in oatmeal in such a way that excess weight “cannot resist”: the cells receive vitamins and minerals, the intestines receive cleansing fiber, and complex carbohydrates allow you to maintain a feeling of satiety for a long time - by the way, it appears quickly. Now let's talk about everything in order.

How to cook properly

How to properly prepare oatmeal so that this “miracle porridge for health” really helps you lose weight?

Real oatmeal for weight loss is not a dish for gourmands. It’s hard to even call it ordinary porridge: not only is it without sugar, with water and without oil, but it’s also not recommended to add salt. But it’s easy and simple to cook; you don’t even need to follow the exact proportions: water plus cereal - the calorie content is always the same.

So, for 200 ml of water - 100 g of oatmeal; If you want thin porridge, add more water, and vice versa. Boil water in a thick-walled saucepan, add cereal, reduce heat to low; cook for about 10 minutes, stirring occasionally. This makes a serving of porridge: you can cook it several times a day – it won’t take much time. It’s even easier to pour boiling water over the cereal, cover and leave for 15-20 minutes: the porridge will cook while you’re getting ready for work. No additives or seasonings are provided - the taste is not the most attractive: you should eat such porridge when you really need it.

Improving the taste

There are many ways to improve the taste of oatmeal. Then losing weight will be much more fun.

Honey is considered one of the most acceptable on a diet for weight loss: 1 tsp. for 50 g of flakes; add and mix when the porridge has not yet cooled down.

For greater saturation, crushed bran is added to the finished oatmeal, no more than 1 tbsp. Porridge prepared according to this recipe is perfect for fasting days.

Oatmeal will be more nutritious if you add baked and mashed pumpkin (1:1), ground nuts (1-2 tsp, pistachios, Brazilian, pine, but not cashews, almonds, hazelnuts or walnuts) to the cooked (steamed) flakes ), peanuts or sesame seeds.

The last ingredient has a high calcium content, which is important: with constant consumption of oatmeal - and this happens when losing weight - the calcium content in tissues may decrease.

You won’t last long on oatmeal for “active weight loss” - it’s easy to break down. So diversity is quite acceptable and even encouraged - in reasonable and healthy combinations.

The most effective recipes

Often, by alternating porridge recipes with healthy additives, it is possible to quickly achieve the desired balance - in different senses.

To regular oatmeal without sugar, salt and oil, add 1 tsp. honey, grated sour apple (small) and a pinch of cinnamon. The taste will immediately become more interesting, and cinnamon and apples are also good for losing weight.

You can also add herbs to the finished oatmeal - like mint and basil, and healthy spices (turmeric, ginger, cumin, etc.): improving the taste and replacing salt. Garlic is an excellent substitute for salt, but as a seasoning it is not acceptable to everyone.

Negative calorie vegetables also go well with oatmeal, promote effective weight loss and help satisfy hunger. Of course, they must be fresh, and not salted or pickled. Raw vegetables are the best option, but not everyone can tolerate raw fiber, so boil them (including steam) and bake them. These are tomatoes and bell peppers, eggplants and cauliflower, broccoli and zucchini, green beans, lettuce, spinach, celery and other greens.

“Savory” additive – dark chocolate. There is no sugar in it at all, but cocoa – up to 99%. Melt a few slices in a steam bath while the porridge is cooking, add the mixture to a plate and stir: it also helps improve your figure.

Many people like oatmeal with fruits and dried fruits - especially bananas and berries (raspberries, strawberries, blackberries), but it is believed that this will increase the calorie content. In fact, fresh berries are not that high in calories, but you really shouldn’t joke with bananas and dried fruits. They are very rich in simple carbohydrates: porridge with them is good for a healthy diet, but not so much for weight loss. Kiwi is a healthy fruit - it will effectively help burn fat.

Oatmeal with low-fat kefir is both tasty and good for your figure: it is better to eat it in the evening. You need to pour kefir over the flakes in the morning or at lunch: by dinner they will swell and soften. If you combine a diet with training, add low-fat cottage cheese along with kefir (1 glass), about 100 g per 1/2 cup of cereal, and eat 15-20 minutes after exercise.

Flaxseed is a “universal seasoning” for oatmeal: it can be combined with almost all possible additives.

Oatmeal scrub

The “lion's share” of excess body weight is often “deposits” in the intestines. You can hear simply fantastic numbers - up to 25 kg, or 10-15: this is rare, but several kilograms of fecal stones and mucus - due to poor nutrition - are “in reserve” for most overweight people. When following an oatmeal diet for weight loss, you can supplement it with a couple of simple and effective cleansing recipes.

Morning oatmeal that “scrubs” the intestines is made from 2 tbsp. cereal, filled with cold water (1/4 cup) and boiled milk (1 tbsp) in the evening. When you wake up, drink a glass of clean water (not boiled), and after 30 minutes eat the porridge that has swollen overnight. You can add honey and ground nuts (1 tsp each). After this, do not eat or drink anything for 3 hours: the intestines are cleansed gently but thoroughly.

And before meals, up to 3 times a day, drink a decoction of whole oatmeal grains for a month. For 3 cups of cereal – 3 liters of water; bring to a boil, cook for 20 minutes, remove the pan from the heat, wrap warmly and leave in a warm place. After a day, strain, heat slightly, add honey (100 g) and the juice of a whole lemon; Take a glass. Store in the refrigerator.

Which oatmeal is good for weight loss

Now it’s worth talking about which oatmeal is especially useful for weight loss. One that contains more substances necessary for the body and fewer calories. Instant porridge in convenient bags is definitely not suitable: 100 g “gains” up to 350 kcal.

There is also little value in thin and delicate flakes that do not require cooking.

Whole oatmeal is a mysterious product, but the most useful: in dry form - more than 340 kcal per 100 g, and when cooked (in water) - a little more than 70 kcal. It will take about 2 hours to cook porridge from it, but if you soak it first, it will cook in an hour.

Porridge from flattened grains is cooked for 35-40 minutes, but the most convenient is “rolled oatmeal”: 20 minutes, and you’re done – 80-90 kcal per 100 g.

By eating 300 g of oatmeal without additives per day, in 5 divided doses, you can get rid of 5 kg in 3 days, but this is a tough option. It is better to choose a weekly diet based on unsweetened porridge with the addition of fresh (boiled, baked) vegetables, lean boiled meat and fish, without salt. Drink 1.5-2 liters of clean water a day: 5-6 kg of weight is lost.

With the right approach, oatmeal can harmoniously fit into almost any dietary menu, being especially useful for those who suffer from gastritis or stomach ulcers.

What's the benefit?

Oats are rightly considered one of the most healthy grain products, since they contain a large amount of microelements (magnesium, chromium, iron) and vitamins (B, C, K, E, PP, H).

In addition, oats boast an abundance of fiber and a wide variety of amino acids.

Can you lose weight by eating oatmeal?

Provided you exclude harmful foods from your daily diet and prepare oatmeal properly, this task is quite feasible. The main thing is to consume cereal daily. In this case, mass loss will occur due to:

large amounts of soluble fiber, which increases the feeling of fullness;
reducing the concentration of so-called “bad” cholesterol in the blood;
significant duration of the feeling of fullness, which becomes possible due to the presence of “slow” carbohydrates in the flakes; practically waste-free digestion of the cereal itself, which prevents the absorption of excess fat.

It is also worth mentioning one of the main advantages - the low level of calorie content, which directly depends on the cooking methods.

The most healthy and delicious recipes

Many people probably know the very effective oatmeal diet, the essence of which is to alternate the consumption of porridge cooked in milk with that cooked in water. There are other ways to prepare oatmeal, for example:

Oatmeal with banana and currants (without milk or sugar)

Ingredients:

instant oatmeal - 4 tbsp. spoons,
boiling water - cover the flakes,
banana – 1 pc.,
black currants – 30 grams.

Recipe

Pour boiling water over oatmeal.

Cut the banana into cubes.

Add blackcurrants and stir.

Diet oatmeal is ready.

Oatmeal with milk

Necessary:

200 grams of oatmeal;
300 milliliters of skim milk or kefir;
300 milliliters of water;
salt.

Add oatmeal to the pan and pour milk over it, then bring to a boil and leave over moderate heat for thirty minutes, stirring occasionally.

Oatmeal with apples

Take:

250 grams of oatmeal;
250 milliliters of apple juice;
100 grams of raisins;
one fairly large apple (green is best);
a quarter liter of water;
a small pinch of cinnamon.

Rinse the raisins thoroughly in running water, add boiling water and leave for twenty minutes. At this time, grate the apple on a medium or coarse grater, add cereal to the pan and pour in water and apple juice.

After the mixture comes to a boil, reduce the temperature and simmer for a quarter of an hour, then remove from the heat and place in a warm place for half an hour. Don't forget to add apples and cinnamon before serving.

“Lazy” oatmeal for weight loss in a jar

Oatmeal is mixed with yogurt, milk or kefir, adding honey or sugar, and sent to a cool place overnight.

The remaining ingredients can be added based on your own gastronomic preferences; fortunately, there are an incredible variety of options.

Overnight, the cereal swells and turns into a fragrant, incredibly tasty, nutritious and, most importantly, very healthy delicacy.

Oatmeal in a slow cooker

80 grams of oatmeal;
the same amount of dried apricots or raisins;
350 milliliters of water;
50 grams of butter;
sugar and table salt.

Rinse the dried fruits thoroughly and let them steep in hot water for twenty minutes, then cut the dried apricots into small pieces, grease the inner surface of the multicooker with oil and place the ingredients necessary for cooking into it (you can add sugar or salt, according to your own taste preferences) . Cook for twenty minutes in the “porridge” or “stew” mode.

How do you prepare oatmeal for weight loss? Share in the comments!

Olya Likhacheva

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

16 Mar 2016

Content

Effective weight loss with permanent results is possible only with proper nutrition, exercise, and cleansing the body of toxins. All three of these points must be balanced and not interfere with each other. For these purposes, oatmeal is best suited for weight loss, which can be called a real storehouse of useful microelements, fiber, and a source of energy. It helps cleanse the intestines of toxins, waste, and stagnant water; it must be included in the diet for all stomach diseases.

Which oatmeal is best for weight loss

The main reason why oatmeal is included in the diet when losing weight is to normalize metabolism. This is one of the main stages on the path to losing weight without gaining it back. You will notice different types of oatmeal on the store shelf, so you need to figure out which one is best for weight loss. Be sure to ensure that the product packaging is sealed, otherwise there is a risk that it will absorb moisture and deteriorate. The most common cereals were “Hercules” and “Extra”. They are divided into:

Oatmeal "Extra 3". Well suited for small children and people with sensitive stomachs. The flakes have a fine structure and cook quickly, turning into porridge that is easily digested.
Oatmeal "Extra 2". It takes a little longer to prepare (about 10 minutes), but it also has a fine structure and is easily digestible. This porridge consists of chopped cereals.
Oatmeal "Extra 1". Made from whole grains, contains a lot of carbohydrates, and has a denser structure. You will spend about 15 minutes cooking, the porridge will turn out thick and tasty.
Hercules oatmeal has the thickest flakes and takes longer to cook than other types of porridge, but in the end you will get a thick and tasty breakfast.

How to cook oatmeal correctly

The benefits of oatmeal for weight loss largely depend on how natural the product is, as well as on the correct preparation. A better option would be porridge made from whole oat grains, which will take longer to cook compared to other varieties. The positive effect for your body from it is more significant. Before cooking, be sure to thoroughly rinse oat flakes or grains under running water. To prepare, use the recipes given below.

On the water

One of the simplest, most affordable and convenient options for preparing oatmeal is with water. The porridge will still turn out thick, satisfying, and healthy. The recipe is used as an alternative to oatmeal with milk, because the calorie and fat content of the dish in this case is lower. Less time is spent on cooking compared to other options. If desired, you can add dried fruits for taste. You will need:

whole oat grains or flakes - 1 tbsp.;
butter – 50 g;
salt to taste;
water – 2 glasses.

Preparation:

We wash the oatmeal with running water and soak it.
Pour the porridge into a saucepan, add water, and place on low heat.
As it boils, remove the foam so that the dish does not become bitter later.
Cook the porridge for 10-15 minutes, stirring it so as not to burn.
After the specified time, remove and turn off the heat, leave the porridge covered for 10 minutes to let it brew.
Add butter when serving for taste.

With milk

If losing weight is not your first priority, then it is better to cook it not with water, but with milk. You will love delicious, filling oatmeal. The cooking option improves metabolism, just the number of calories will be higher. Children really like this porridge, and they agree to it much more willingly. To prepare we will need:

milk – 2 tbsp.;
oatmeal – 1 tbsp.;
butter – 50 g;
salt to taste;
sugar – 4 tbsp. l.

Preparation:

After thoroughly rinsing the grains under water, you can leave them to soak to reduce the cooking time.
Pour milk into a saucepan (without porridge), place on low heat. Bring it to a boil. Make sure that the milk does not escape.
Add oatmeal to boiling milk, mix well, cook for 20 minutes. Remove from heat.
Cover with a lid to let the dish sit for 5 minutes.
Add butter, cover with a lid and let the porridge brew for another 5 minutes.

On kefir

If you don’t have milk and don’t want to cook oatmeal with water, then you can use kefir as a base, which in itself has a positive effect on our body. It turns out to be a delicious, filling breakfast or dinner with low calories. The combined effect of kefir and oatmeal improves the functioning of the stomach and intestines. To prepare we will need:

oatmeal – 40 g;
thick kefir – 1 tbsp.;
half a banana;
sugar to taste or honey;
frozen berries – 150 g;
ground cinnamon to taste;
nuts (for decoration).

Preparation:

If you have dense Hercules-type flakes, you need to grind them using a blender (but not into flour).
Pour kefir over them, stir, let brew for 10 minutes. If you do use dense flakes, it is better to let them sit overnight in the refrigerator.
Add sugar or honey to taste, vanilla or cinnamon for flavor.
Wash the frozen berries thoroughly, remove the branches, and add to the oatmeal.
Cut the banana into small slices or mash it to a paste and add it to the dish.

Oatmeal recipes for weight loss

Cereals give you the opportunity to prepare not only healthy, but also delicious dishes. People have come up with many recipes with this porridge that promote weight loss, which makes it possible to do it deliciously. Oatmeal contains a lot of carbohydrates, which are the main source of energy for humans, so during your diet you will always have the strength to exercise. It is recommended to try the recipes described below.

Kissel

Breakfast is an important meal for both adults and children. Most people hastily drink a cup of tea or coffee while eating a sandwich. After such a meal, within an hour you want to have a snack again, but there is no benefit at all. Oatmeal jelly is a nutritious drink that will satisfy your hunger for a long time and will charge you with energy for the whole day. To prepare it you will need:

oatmeal “Hercules” – 250 g;
cold water – 3 tbsp.;
crust of black bread.

Preparation:

Fill the cereal with cold water in the evening, add a crust of bread, only black - other types are not suitable. Let it ferment for at least 24 hours.
Strain the liquid through a colander. Using a sieve, grind the swollen flakes into the same liquid.
Place the resulting starter in the refrigerator and use it to prepare jelly.
Heat 1 glass of milk or water, add 1 glass of starter.
Stir constantly, bring the jelly to a boil, and add salt to taste.

With honey

Due to the fact that the entire oat diet is conceived with the goal of losing weight, it is necessary to monitor the amount of sweets in your diet. Sugar is far from the best helper in this case, so you need to use either a sweetener or honey. You can’t put a lot of it, otherwise the dish will turn out cloying. Oatmeal with honey for weight loss is a more preferable, tasty option. To prepare this dish we will need:

flakes – 0.5 tbsp;
honey - 1 tbsp. l.;
water - 1 tbsp.

Preparation:

Bring the water to a boil.
We put oatmeal in it and bring it to a ready-made state.
Salt a little, add honey to taste.

With cottage cheese and yogurt

As a pleasant, healthy snack, you can prepare yourself a cocktail with oatmeal, cottage cheese, or yogurt. With the right diet for weight loss, you should have 4-6 meals in small portions. This helps speed up your metabolism. The recipe will be especially useful as a brunch or afternoon snack. To prepare you will need:

oatmeal – 2 tbsp. l.;
yogurt – 150 ml;
cottage cheese – 3 tbsp. l.;
cocoa – 1 tsp;
frozen fruit (banana, apple);

Preparation:

Place the oatmeal and yogurt in a blender, let it brew for 5 minutes, then blend.
Add cottage cheese, chopped banana and beat again.

Breakfast casserole

Another example of a tasty and healthy breakfast while on a diet is oatmeal casserole. An excellent option for a morning meal to get a boost of energy and a feeling of fullness for the first half of the day. The dish is prepared quickly due to the fact that the recipe uses instant oatmeal. The dish is not complicated, and to prepare it you will need the following ingredients:

instant oatmeal – 6 tbsp. l.;
yogurt - 1 tbsp.;
cottage cheese – 400 g;
eggs – 2 pcs.;
salt to taste;
raisin.

Preparation:

Add yogurt, salt, oatmeal, eggs to the bowl and mix well.
Add cottage cheese and mix thoroughly again.
Grease a casserole dish with oil and sprinkle with a little oatmeal.
Place the dough in the mold and decorate with raisins to taste.
Place in the oven at 180 degrees for 30 minutes.
We take it out when the casserole is baked inside and becomes golden brown.

Oatmeal and apple smoothie

If you are a smoothie lover, then making one from oatmeal is not difficult. To lose weight, you need to drink it in the morning. Drinking it in the evening has the exact opposite effect. For preparation:

pour warm milk into a blender;
add berries or fruits to taste, a little honey, cinnamon;
add 3 tablespoons of oatmeal;
Shake everything well and serve chilled.

Oatmeal for weight loss has long been popular: oats have many beneficial substances that trigger metabolism, and accelerated metabolism helps burn fat deposits. Being a source of fiber, oatmeal creates a feeling of fullness for a long time, so that a person does not have the desire to snack.

Useful properties and composition of oatmeal

The most important advantage of oatmeal is its large amount of fiber, which has a positive effect on the functionality of the gastrointestinal tract. In addition, it is low in calories, which is why fiber products are included in the diet of all diets.
Thanks to carbohydrates, there is no feeling of hunger, as they saturate the body for a long period of time.
Oatmeal contains many B vitamins, which restore the nervous system and promote weight loss.
Niacinic acid (vitamin PP) converts carbohydrates into energy.
Oatmeal also contains a variety of minerals and trace elements that have a positive effect on all internal organs and systems.
During an oatmeal diet, porridge should be consumed for the first breakfast, as it will charge you with energy for the whole day, resulting in no fatigue or weakness in the body.
Digestion and peristalsis functionality improves.
Slag and toxic deposits, other decay products and harmful substances are removed.
The concentration of cholesterol on the walls of blood vessels decreases.
Blood circulation and metabolism accelerates.
The structure and condition of the nail plate and hair improves.
The skin is restored.

You need to know that excessive consumption of oatmeal can lead to leaching of calcium from the body. Therefore, it is recommended to additionally consume this mineral during the diet.

If we talk about caloric content and the ratio of proteins, fats and carbohydrates, then the indicators depend on the type of preparation and the condition of the cereal used:

Thus, porridge cooked in plain water is considered the least nutritious. Therefore, it is in this form that it must be consumed for weight loss.

Is it possible to lose weight on oatmeal?

It is known that thanks to oatmeal, the body is cleansed of all harmful substances, which promotes weight loss. However, there is also such a factor as a high level of nutritional value. And this leads, on the contrary, to an increase in body weight. Repeated studies have shown that to achieve weight loss, oatmeal should be consumed in the form of porridge cooked in water. Because only in this state does it have a minimum amount of calories. But, thanks to swelling, it creates a feeling of fullness for a long time.

In order for the effect to be effective, follow simple rules:

Do not use instant oatmeal, they are the highest in calories. In addition, they may contain various additives that will not bring anything beneficial to the body.
You should not add many components to the porridge at once. It’s better to eat porridge with prunes today, and raspberries tomorrow. This will allow the body to quickly absorb nutrients.
Be sure to drink 2 liters of purified water per day. It is acceptable to drink unsweetened green tea and freshly squeezed juice.
There is no need to eat unhealthy foods: smoked foods, sweets, fried and spicy foods, carbonated and alcoholic drinks. If you really want something sweet, allow yourself a small portion in the morning.
It is strictly forbidden to overeat.
Play sports, give your body physical activity. You need to devote at least 20 minutes to this per day.
The oatmeal diet is a mono-diet, so it is important to additionally take vitamin premixes. The strictness of the diet does not allow you to fully saturate the body with useful substances.

It turns out that there is a type of oatmeal that does not make you full, so it is important to know which porridge to eat for weight loss is not advisable. Find out about it in our video:

How much weight can you lose?

If you stick to an oatmeal diet, you can lose up to 5-6 kg of excess weight in a week. But to do this, use the recommendations of nutritionists:

Do not abuse porridge additives such as sugar, salt and high-calorie fruits, berries, and dried fruits.
Add fresh, dry or frozen berries to your porridge. This can be lingonberries, strawberries, black currants, etc., which contain a large amount of vitamin C.
Buy coarsely ground cereal, it is lower in calories and has a powerful dose of nutrients.
Even if you have grain oatmeal, try not to boil it too much; it is better to steam it with boiling water or boil it for a couple of minutes. The fact is that in this form oatmeal accelerates the process of burning fat.

Which oatmeal to choose for weight loss?

As has already become clear, it is better not to use instant oatmeal for weight loss. But there are a number of other types of oatmeal, among which are those recommended for weight loss:

Whole grain cereals differ in the cooking time. Cooking time is 30-50 minutes. But it contains a significant amount of useful substances.
There is also flattened cereal, which is steamed. You need to cook it for a maximum of half an hour. Useful properties are preserved.
"Hercules". This cereal is cooked for a maximum of 15 minutes, does not lose its beneficial properties and is divided into three main groups - No. 1, No. 2, No. 3. It is considered the most relevant for use in the diet.

How to eat oatmeal correctly?

It is important not only to prepare oatmeal correctly, but also to consume it correctly. In reality, there are several diet options:

In the form of a mono-diet. The principle is that you need to consume oatmeal for 3 days. However, its daily amount should not exceed 300 grams. The porridge should be without any additives (salt, sugar, etc.). It is permissible to carry out a diet once a month. The result is up to 5 kg of excess weight in just 3 days. During the diet, there may be a weakening of the body and pain in the head. It is important not to indulge in your favorite foods after finishing the diet. Otherwise, all the kilograms will return.
Eat oat bran. You can buy them at the pharmacy. They have a low cost and pleasant taste, but the main thing is that bran is convenient to use. For 30 days, you must add oat bran to any liquid. For example, water, natural unsweetened yogurt, compote, kefir, juice. You are allowed to eat up to 3 tbsp per day. bran. It is advisable to divide this amount into 3-4 doses. In 1 month you will lose up to 5 kg, but the result will last a long time.
Make snacks with foods that contain oatmeal.
The weekly diet is based on the consumption of unsweetened oatmeal and other products. These are vegetables and fruits, boiled meat and fish. Accordingly, products should be low-calorie.
Be sure to exercise, as this will speed up weight loss and further tighten your body.

How to cook porridge for weight loss (recipes)

Oatmeal for weight loss should be cooked exclusively in water. Alternatively, you can steam the porridge with boiling water, since this grain crop is a type of cereal that can be consumed raw. You can add kefir and a variety of fruits to the porridge. Just keep in mind that it should not be a banana, grapes or melon (they are high in calories). It is better to cook the cereal for no more than 10 minutes. Additional components are added to the finished porridge.

This is how oatmeal is prepared by those who want to lose weight. From the video you will learn a recipe for porridge, which is steamed with cold water:

Classic porridge on water

For the classic version, you will need 75-80 grams of cereal, 150 ml of water, a sour apple and any berries. Boil water and add oatmeal. Boil for 5-10 minutes and add other ingredients. The calorie content of such porridge per 100 grams will be only 220 kcal.

"Lazy" porridge

This porridge is prepared very quickly because it does not need to be cooked. It is convenient for those people who do not have time for the preparation process in the morning. Therefore, in the evening you need to take 50 grams of cereal, not cereal. Place them in a glass jar, add berries and a little natural honey. Mix thoroughly and pour in 150 ml of unsweetened yoghurt. Place in the refrigerator overnight. In the morning, you just need to mix thoroughly again and you can use it. The peculiarity of this dish is that it can be stored for up to 3 days. Calorie content is 240 kcal.

Porridge with dried fruits

This porridge is very healthy, as dried fruits contain vitamin premixes. For one serving you will need a couple of tablespoons of oatmeal, 8-10 grams of oat bran and a little dried apricots. Boil the cereal for 5 minutes, add dried fruit and sprinkle with bran. Let it brew for 3-4 minutes. Please note that dried apricots must first be washed and doused with boiling water, and then cut into pieces. Calorie content is 250 kcal.

Steamed oatmeal has only 200 kcal. Take cereal, add an apple and any berries to it. Pour boiling water over and let sit for 7-10 minutes. If the cereal requires a long cooking time, then you need to wrap the dishes in a towel and wrap them in a warm blanket. In this case, you will have to insist for at least 15-20 minutes. You can steam the oatmeal in a special thermos, which will make the task even easier. In order to diversify the menu, change the additives every day.

Oatmeal smoothie

For a glass of liquid you will need 3 tbsp. oatmeal and some fruit. Smoothies can be made with water, but it will not be very tasty, so use zero-fat milk. Combine all ingredients and beat with a blender. Be sure to add some cinnamon powder at the end.

The oatmeal diet is not only tasty, but also healthy and varied. Every day you can add new ingredients to the porridge: fruits and vegetables. Oatmeal goes especially well with dill and parsley. Therefore, diversify your diet, be sure to exercise - and then you will definitely be able to lose weight on oatmeal.

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Olya Likhacheva

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

Content

One of the 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 considered one of the most affordable and budget-friendly, because this cereal is quite inexpensive. There are several options for oatmeal diets. They differ in duration and list of permitted products. Which weight loss method is more effective, their rules and several recipes with photos for each are presented in the information below.

The benefits of oatmeal for weight loss

Oats are one of the healthiest grain products. It contains many microelements necessary for the body. Among them are chromium, magnesium, iron, zinc, sulfur, iodine and potassium. Also vitamins - B, C, K, E, PP and even the rare H. This cereal also contains a large amount of fiber and amino acids. Oatmeal for weight loss is useful because it helps remove 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 with oatmeal, it is possible if you prepare this cereal correctly and additionally change your diet by eliminating junk food. The main condition is to consume cereal daily. In this case, it will help you lose weight by:

high content of soluble fiber, which enhances the feeling of fullness;
flushing out harmful substances from the body;
reducing bad cholesterol levels;
long-term saturation due to the content of slow carbohydrates in cereals;
almost complete digestion of the cereal itself, which prevents excess fat from being absorbed.

The main advantage 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 increases to 100-110 kcal. It is important to note that it is better to use natural oats or flakes, but not instant ones. The faster the latter are brewed, the less useful they are.

How much can you lose?

The number of kilograms lost is determined by two factors - initial weight and 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 by about 2-3 kg on oatmeal, in the second you can lose 5-7 kg, and in the last case even more - 7-10 kg.

Diets

The rules of the diet are determined depending on its duration, but there are several basic recommendations. By following them, you can lose even more extra pounds and at the same time cleanse your 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 kilograms before some important event, then try a diet for 3 days or a week. For more effective weight loss, you should choose a monthly duration. This way you can consolidate the result.

For 7 days

The 7-day nutrition program is more gentle compared to the next fasting option. The list of permitted products here is much longer, so it is easier to comply with it. An example menu is presented in the table:



Unsweetened tea		A glass of kefir

Half an apple	Cabbage salad with carrots
Oatmeal with water (200-250 g) +
Water, pure or mineral
Oatmeal with low-fat milk (200-250 g) +
Unsweetened tea	Radish salad with cucumbers
Oatmeal with water (200-250 g) +
Half an orange	Carrot and cabbage salad	Handful of prunes
Oatmeal with 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 this entire time, nothing else can be consumed except oats. Due to this, the body is completely cleansed of toxins and bad cholesterol is reduced. In addition to porridge, you can add a couple of oat cookies to your diet, but only dietary ones. Additionally, you need to drink at least 2-2.5 liters of clean water. It is recommended to repeat this unloading no earlier than after a month.

For a month

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

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.
A gentle period. Lasts from 8 days until the end of the month. You can add fruits, vegetables, low-fat dairy products, herbs, berries, nuts, lean meat and fish to the list of allowed foods.

Oatmeal for weight loss

There are two ways to prepare porridge - hot and cold. In the first case, the cereal is cooked with any milk. Whole grains are simmered for a couple of minutes and then allowed to cool. It’s easy to simply steam the flakes with boiling water and leave for 10-15 minutes. After which the dish is ready to eat. If it has cooled down, you can warm it up slightly.

The flakes can be prepared cold. This option is not suitable 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 oatmeal is no less healthy. 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 simplest recipe for weight loss is oatmeal with water. To prepare it you only need rolled oats. Cooking instructions are included on most packages. You just need to pour the flakes into a pan and add water in a 1:2 ratio. After boiling, reduce the heat to low and simmer for about 10-15 minutes. At the end, you can add a teaspoon of honey, pieces of fruit or berries for taste.

With milk

Not everyone likes porridge with water, because it is not sweet. In this case, you can cook it with low-fat milk, adding 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 as follows:

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

On kefir

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

With apples

A diet based on oatmeal and apples has a more varied diet. Its main characteristic is a large amount of fiber. In addition, apples contained in pectin 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 5-7 kg. Sample menu for each day:

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

How to cook oatmeal

There are several options for how to prepare oatmeal for weight loss. In its simplest form, it is boiled with 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. Cooking oatmeal does not take much time, which can be considered another advantage of this weight loss.

With fruit for breakfast

You can improve the taste by adding some fruits, but not all. It is best to choose unsweetened varieties of apples, plums and pears. Citrus fruits are no less useful, especially grapefruit, which has fat-burning properties. In any case, there should be no more than 300 g. If these are dried fruits, then their quantity is limited to 100 g, because this product is higher in calories. Fruits can be used not only together 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 some raisins or other dried fruits for taste. Oatmeal with fruit for breakfast is very easy to prepare. For it you will need the following ingredients:

apple juice – 250 ml;
cinnamon - a pinch;
raisins – 100 g;
apple – 1 pc.;
water – 250 ml;
rolled oats – 250 g.

Cooking method:

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

On the water for dinner

There are two ways to prepare 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 the flakes must be soaked in the morning, then by the evening it will be ready for consumption. There is another cooking option. In this case, overnight oatmeal for weight loss turns out 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:

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

Another simple, tasty and dietary recipe is oatmeal with honey for weight loss. Even nutritionists advise including this combination of ingredients in your diet. Honey is an excellent substitute for sugar, which is especially important for those with a sweet tooth. But you shouldn’t add too much of this delicacy, because it is not so low in calories. 1-2 teaspoons is enough.

The dish is very easy to prepare, especially with water. In this case, the flakes are poured into boiling liquid, simmered for 10-15 minutes, then allowed to cool slightly and seasoned with honey. You shouldn’t add it right away, because at high temperatures the sweet ingredient loses its beneficial properties. Another way to cook porridge with honey involves using milk. The instructions in this case are as follows:

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

Quitting the diet

When losing weight, it is important not only to get rid of extra pounds, but also to consolidate the results obtained and maintain your current weight. The main rule for quitting a diet is gradualism. You can’t abruptly return to your usual diet, especially the wrong one with unhealthy foods. In this case, there is a risk of returning excess weight, and even in greater quantities. Oatmeal during a diet helps you lose weight, but only if you follow several rules. Of these, the main ones are the following:

On the first day of leaving the diet, you can add some fresh fruits or vegetables.
On the second day, you are allowed to include a small handful of nuts in your diet.
Next, you can introduce vegetables – stewed or steamed. If you feel hungry, you should drink a glass of kefir.
Then you can gradually add lean meats and fish. Calorie intake should increase by about 20 kcal daily.
In general, there should be 4-5 meals of approximately 200-250 g.

Cons of the oat 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 large quantities. Other contraindications for using the diet:

pregnant and lactating women;
digestive tract disorder;
with caution in case of diabetes;
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, and drowsiness may appear, as a result of which your performance will decrease. The harm of oatmeal to the body is significant in the case of a mono-diet, i.e. when eating one porridge and water. But if you limit the weight loss period to 3-5 days, there will be no negative consequences. The disadvantages include the following:

low-calorie and unbalanced;
a meager 3-day fasting diet;
possible weakness and loss of strength;
You can quickly get bored with the same product.