Oatmeal from evening to morning for weight loss. Oatmeal diet menu for weight loss, reviews of results

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 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

Oatmeal is an ideal product for weight loss. It is rich in protein, contains a lot of fat, which makes it pleasant to eat, and is also valuable fiber for losing weight. Oatmeal refers to slow carbohydrates, moreover, it is quite low at 40-60 units, so it simply needs to be included in the slimming diet.

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Contrary to popular belief, oatmeal does not lose its beneficial properties and vitamins during heat treatment. Therefore, it does not matter what type of cereal you prefer for your diet and how long you cook it. Choose whatever you like best.

Advice: It is advisable to cook oatmeal at a boil for at least 5 minutes, so it will be better absorbed and will not cause undesirable consequences for the digestive system.

How to eat oatmeal for weight loss

Oatmeal or oatmeal is a carbohydrate product. Therefore, if you want to lose weight with oatmeal, you need to consume it during active times of the day. Breakfast, lunch or afternoon snack are the best options for oatmeal meals. However, you will not gain extra pounds if you suddenly start eating oatmeal in the evening. Of course, subject to certain conditions, as read below.

When determining your portion of oatmeal for weight loss, be guided by the following factors:

number of meals per day;
total daily calorie content of the daily diet;
what fillers and additives you use;
your eating habits (are you used to eating a lot or a little).

On average, a serving of dry cereal will be 40-80 g per serving.

Which oatmeal won't help you lose weight?

If you are used to thinking that oatmeal makes you gain weight, then either you have never eaten it at all, or you have always eaten it incorrectly. Whatever you have heard about oatmeal before, no matter what scary stories you have heard about how someone gained weight on oatmeal, forget about everything. People get better not from oatmeal, but from WHAT DO THEY PUT IN IT?.

You will never be able to lose weight on oatmeal if you uncontrollably add to it:

sugar;
full fat milk;
cream;
butter and vegetable oil;
dried fruits;
nuts;
sweet syrups;
nut butters;
sweet fruits;
chocolate;
any other high-calorie fillers.

Oatmeal itself does not contain anything that could contribute to weight gain. The only condition under which you can gain weight by eating pure oatmeal is huge portions, or, more simply put, overeating.

We draw conclusions about how to lose weight on oatmeal:

determine the correct portion;
choose the right cooking option.

What can you add to diet oatmeal?

Oatmeal for weight loss does not have to be “empty”. To make it more nutritious and tasty, you can add the following ingredients:

some nuts - 10-20 g;
green apple - 0.5 pcs.;
sugar substitute - to taste;
syrups based on calorie-free sweeteners;
fresh or frozen sour berries (cranberries, lingonberries, currants, etc.);
sports nutrition (proteins and caseins with low carbohydrate content);
low fat milk - 50-10 g;
egg - 1 pc.;
low-fat cheese - 20-30 g.

All components that you want to “improve” your oatmeal for slimness must be strictly dosed and classified as dietary, i.e. contain a minimum of calories, simple carbohydrates and fats.

The benefits of oatmeal for weight loss

Why does oatmeal come to mind when it comes to dietary nutrition and menus? It's all about its undeniable advantages for a healthy diet and weight loss, because oatmeal is:

a complex carbohydrate that gives you a feeling of fullness for a long time;
a dietary product with a large amount of dietary fiber that stimulates intestinal motility;
Vitamin-rich cereal: it contains vitamins B, E, potassium, calcium, magnesium, phosphorus, iron, zinc;
a quick breakfast in any scenario: whether you cook porridge, prepare a lazy version without cooking, or make baked goods - oatmeal will never take up a lot of your time;
delicious meal even without additives.

How to cook oatmeal for weight loss?

To cook oatmeal and not gain weight, you need to cook it correctly, in a dietary way. We have prepared for you a series of various oatmeal recipes, which will include and cereals for breakfast, and baked goods for desserts, as well as secret beauty recipes.

The easiest and safest way to prepare oatmeal for your figure is simply oatmeal cooked in water. You can add a little salt to it, or you can eat it without salt - it’s also delicious on its own.

Advice: salt retains water in the body. To get rid of swelling and remove excess water, it is advisable not to salt food at all. If you absolutely cannot live without salt, then begin to remove it from your diet gradually, reducing your consumption to a minimum or stopping completely. Over time, the body will get used to this diet, and you will begin to feel the natural taste of food, which, oddly enough, is good even without salt.

Oatmeal with water for weight loss

Ingredients

oatmeal - 60 g;
water - 2 tbsp.;
salt - to taste.

Cooking method:

Salt the water and bring to a boil.
Add oatmeal, mix everything, reduce heat and simmer until tender, stirring occasionally.
Turn off the heat, cover the porridge with a lid and let it brew for a while.

Diet oatmeal with milk

Ingredients

oatmeal - 60 g;
water - 350 ml;
milk 0.5% - 50 ml;
salt, sugar substitute - to taste.

Cooking method:

Boil water, add salt, pour in milk, and let the liquid boil again.
Add oatmeal and cook until done. See the packaging for cooking time.
Add sugar substitute to taste to the finished porridge.

Oatmeal detox stomach scrub

Ingredients

oatmeal - 0.5 tbsp;
water - 1 tbsp;
milk 0.5% - 1 tbsp.

Cooking method:

In the evening, pour water over the oatmeal and let it brew overnight.
In the morning, drink a glass of clean water on an empty stomach, you can add a little lemon juice to it.
Pour a spoonful of skim milk into the soaked oatmeal; you can steam it over medium heat for about 5 minutes, or you can eat it raw.
Use the finished scrub 30 minutes after drinking water, then do not eat or drink anything for about 3 hours (if possible).
It is recommended to cleanse the body in this way for 30 days, then you need to take a break for a couple of months.

Advice: If you are going to eat the scrub raw, choose the purest types of oatmeal that has been steamed (thin, instant, rolled oats).

Oatmeal with kefir

Ingredients

oatmeal - 0.5 tbsp;
low fat kefir - 1 tbsp.;
flax seeds - 1 tbsp;
banana (optional) - 0.5 pcs.;
berries (optional) - 50-100 g;
sugar substitute - to taste.

Cooking method:

In the evening, mix oatmeal and flaxseed.
Pour in kefir, mix everything and put it in the refrigerator overnight.
In the morning, add a sugar substitute to the swollen flakes to taste, place a sliced banana on top.
You can add frozen or fresh unsweetened berries if desired.

Attention! Kefir is an excellent source of probiotics, which have beneficial effects on digestion. Oatmeal with kefir is an excellent dietary breakfast option. It should only be consumed cold, since lactic acid cultures die during heat treatment.

Oatmeal "Lifebuoy"

Ingredients

oatmeal - 200 g;
water - 5 tbsp.;
salt - to taste;
walnuts or other nuts - 30 g;
dried apricots, prunes - 4-5 pcs.;
sugar substitute - to taste.

Cooking method:

In a large saucepan, fill the oatmeal with water: it should be at least three times the volume of the cereal, preferably more - so the porridge will be more tender and boiled.
Add salt, stir and cook over high heat.
Rinse dried apricots and/or prunes well and add to oatmeal.
When the porridge begins to boil, reduce the heat to medium and cook, stirring occasionally.
At the end of cooking, add the nuts, reduce the heat to low and after five minutes turn off completely. Let the oatmeal steep under the lid.
Eat the porridge throughout the day, adding sweetener to taste.

Tip #1: when on a diet it is very difficult to resist temptations, and such periods regularly overtake all slimming people, use this life-saving oatmeal recipe. Prepare a large portion for the whole day and eat throughout the day. It is allowed to consume such oatmeal for 2-3 days, until the dangerous period of possible breakdowns has passed.

Tip #2: When choosing dried apricots and prunes, be sure to make sure that the dried fruits have not been treated with vegetable oil to give them a marketable appearance. Sellers often resort to this “marketing” technique to make the product more attractive. It is almost impossible to remove fat from dried fruits.

French beauty salad made from oatmeal

Ingredients

oatmeal - 6 tbsp;
apple - 1 piece;
walnut (can be replaced with peanuts) - 2 tbsp;
lemon - 1 piece;
boiled water (warm or chilled);
sugar substitute - to taste.

Cooking method:

Place the oatmeal in a salad bowl, cover with water and let sit for about 15 minutes.
Grate the apple on a coarse grater, chop or crush the nuts with a knife, and squeeze the juice out of the lemon.
Add grated apple, chopped nuts, lemon juice and sweetener to the swollen oatmeal.
Eat the salad immediately after preparing it as a breakfast.

Advice: Oatmeal can be soaked in water overnight, so it will swell better and become softer and more pleasant to taste.

Beauty salad with oatmeal for weight loss

Ingredients

oat flakes - 0.75 tbsp.;
skim milk - 1 tbsp.;
nuts or nut mixture (walnuts, peanuts, pine nuts, hazelnuts) - 30-40 g;
honey - 1 tbsp;
fruits (apples, pears, peaches, etc.) - 1-2 pcs.;
lemon juice - to taste;
cinnamon - to taste.

Cooking method:

Pour the milk into the container and add the cereal.
Crush the nuts if necessary and add to the milk and cereal. Add honey there too.
Cut apples or other fruits of your choice into cubes and add to the salad.
Mix everything, sprinkle with cinnamon to taste, mix again.
Cover the salad and let it sit at room temperature for an hour.
Place the finished dish on a plate, sprinkle with lemon juice and eat for breakfast, lunch or snack.

Advice: The beauty salad according to this recipe is quite high in calories because it contains oatmeal, fruits and nuts. If you adhere to a strict diet, be sure to calculate the exact calorie content of the dish and determine your portion.

Smoothie with oatmeal and banana for weight loss: breakfast recipe

Ingredients

oatmeal cooked in water without salt - 0.5 tbsp.;
low-fat natural yogurt without fillers - 0.5 tbsp.;
walnuts - 10 g;
bananas - 2 pcs.;
honey - 1 tsp.

Cooking method:

Place the prepared oatmeal and yogurt in a mixing bowl.
Peel the bananas, cut as desired, and add to the oatmeal-yogurt mixture.
Add nuts, add honey and blend everything using an immersion blender.
Pour the smoothie into glasses and serve.

Oatmeal pancakes for breakfast for weight loss

Ingredients

oatmeal - 60 g;
eggs - 2 pcs.;
low fat kefir - 1 tbsp.;
baking powder - 1 tsp;
vanillin - on the tip of a knife (optional);
apple - 1 pc. (optional);
salt - to taste;
sugar substitute - to taste.

Cooking method:

Place oatmeal in a container, pour in kefir and let it brew for a while.
Grate the apple on a fine grater or chop it in a blender. If you are not using an apple for this recipe, skip this step.
Add salt, sugar substitute, baking powder, vanillin to the dough, mix everything.
Beat in 2 eggs, beat with a fork, add apples, sugar substitute and mix again.
Crack a non-stick frying pan, grease it with a couple of drops of vegetable oil and fry the pancakes on both sides under the lid until cooked. In this case, it is better to reduce the fire a little.
Ready-made pancakes can be served immediately, or coated with soft low-fat cottage cheese sweetened with a sugar substitute.

Cooking option No. 1: You can add 1-2 tbsp to pancakes for better consistency. oatmeal

Cooking option No. 2: the amount of oatmeal can be increased to several spoons (4-5), then pancakes will be made from the same dough. However, you need to take into account that the calorie content of the dish will increase, so watch the serving size.

Cooking option No. 3: At the preparatory stage, you can let the oatmeal with kefir brew overnight in the refrigerator. This way the dough will become more homogeneous and less liquid, and you will no longer need to add flour.

Cooking option No. 4: Instead of flour, for greater nutritional value (increasing the amount of protein), you can add sports protein (low-carb!) to pancakes or pancakes. This option is perfect for those who play sports and consume sports nutrition.

Cooking option No. 5: If you like pancakes with fruit filling, you can replace the apple with a banana, then the dough will become denser and you will get pancakes. They can then be coated with soft cottage cheese - this will make an excellent cake for weight loss.

Oatmeal is very tasty and nutritious. in combination with a sports product - protein. It is worth choosing those types of food that do not contain carbohydrates, or contain them in minimal quantities. Also pay attention to the sweetener content: avoid aspartame, acesulfame potassium and other substances that are not heat stable and can become toxic when heated. You can read more about sugar substitutes.

“Sports” oatmeal for a slim figure

Ingredients

oatmeal - 60 g;
water;
salt - to taste;
protein (isolate, concentrate or casein) - 30 g or 1 serving;
nuts - 20-30 g (optional).

Cooking method:

Pour water over the flakes, add salt, stir and put on fire.
Once boiling, reduce heat to medium and cook, stirring occasionally, for about 10 minutes.
When the oatmeal stops foaming, cook for another 2-3 minutes over low heat, cover and let it cool slightly.
Add protein to warm porridge and mix everything well.
Place oatmeal on a plate, sprinkle with nuts and serve.

Oat bars with banana

Ingredients

Overripe bananas - 2 pcs.;
vanilla extract - 1 tsp;
oatmeal - 2 tbsp;
salt - 0.5 tsp;
chopped pitted dates - 0.25 tbsp;
chopped nuts (almonds, hazelnuts, peanuts or walnuts) - 0.25 tbsp.;
cinnamon - to taste.

Cooking method:

Turn on the oven to preheat at 180°C.
Lightly grease a baking dish (24 cm) with oil, or better yet, use one with a non-stick coating.
Peel the bananas and grind them into a puree along with vanilla.
Add oatmeal and stir.
Add salt, dates and nuts and stir again.
Spread the oat mixture evenly over the baking dish, pressing down well. Sprinkle cinnamon on top.
Bake the bars for about 30 minutes until the edges are bright brown.
Remove the pan from the oven and leave to cool on a wire rack until warm.
Cut the cake into bars and serve with tea.
Leftover cookies can be stored at room temperature for up to 5 days.

Oatmeal in a jar - have breakfast and lose weight

Smoothies, pancakes and oatmeal are not the only oatmeal options for weight loss. Today, the so-called “oatmeal in a jar” or “lazy oatmeal” for weight loss is very popular. This is a quick breakfast option that doesn't require cooking, frying or baking. Simply put the necessary ingredients in a special order in a jar in the evening, and in the morning your delicious dietary meal will be ready.

Oatmeal in a jar is an ideal option for weight loss. Its undeniable advantages:

dosed amount of ingredients;
convenient to take with you wherever you go;
requires a minimum amount of time for preparation;
contains a large amount of protein, slow carbohydrates, valuable fiber and some vegetable fats - an ideal dietary product;
thanks to the fillers, it becomes a dessert, which has a positive effect on the psychological state of those losing weight.

Basic cooking rules

Oatmeal in a jar is very easy to prepare, and the ingredients for it are the simplest and most affordable:

cereals;
liquid filler: milk, juice, kefir;
dense filling: yogurt, soft cottage cheese, cottage cheese;
fruits or berries;
dried fruits;
nuts.

How to cook oatmeal in a jar for weight loss:

Place the cereal in the bottom of a glass jar with a lid.
Place fruit and nut additions on top.
Fill with the selected liquid.
Close the jar tightly with a lid and put it in the refrigerator overnight.
In the morning, eat it cold or warm it up.

We suggest you start with our recipes for lazy oatmeal for weight loss, and then, when you become a real expert in this dish, you can easily invent and prepare your own.

Lazy oatmeal with raspberry jam

Ingredients

fresh raspberries - 1 tbsp.;
honey - 2 tbsp;
lemon juice - 1 tbsp;
chia seeds - 4 tbsp. ();
oatmeal - 2 tbsp;
skim milk - 2 tbsp.;
vanilla extract - 1 tbsp;
nuts (optional) - for decoration.

Cooking method:

Place raspberries in a container with a lid, add 1 tbsp. honey and lemon juice.
Mash the berries with a fork until they have a jam-like consistency.
Add 2 tbsp. chia seeds, mix everything and cover with a lid.
Place the jam in the refrigerator overnight.
In another container or jar with a lid, combine oats, remaining chia seeds, 1 tbsp. honey, vanilla and milk.
Mix everything well, cover the container with a lid and also put it in the refrigerator overnight.
In the morning, place layers of swollen oatmeal and raspberry jam into jars. Top with nuts and fresh berries.
Serve cold or warm slightly.

Oatmeal in a Mocha Jar

Ingredients

oatmeal - 0.5 tbsp;
cocoa powder - 1 tsp;
flax seeds - 1 tbsp;
ripe banana - 0.5 pcs.;
honey (syrup or other sweetener) - 1 tsp. optional;
ground coffee.

Cooking method:

Brew bean coffee in any way (in a coffee maker, Turkish coffee pot or in a saucepan), you will need 0.5 cups of the finished drink.
Place oats, cocoa and flaxseed in a jar or container with a lid.
Add bananas, honey and coffee.
Place the lid on the container and shake until the ingredients are well mixed.
Refrigerate the oatmeal for at least 6 hours or overnight.
The finished dish can be eaten cold or slightly warmed.

Simple oatmeal in a jar

Ingredients

natural low-fat yogurt without additives - 200 g;
oatmeal - 0.3 tbsp.;
peeled sunflower seeds - 1 tsp. (optional);
skim milk - 2 tbsp;
frozen mixture or mixture of fresh fruits and berries - 1 tbsp.

Cooking method:

In a large bowl, combine yogurt, cereal, seeds and milk.
Mix everything well, transfer half of the mixture to a jar or container.
Top with half the fruit and berry mixture, then another layer of oatmeal and yoghurt, and finish with a fruit layer.
Place the jar in the refrigerator overnight.

Attention! This lazy oatmeal recipe can be stored in the refrigerator for up to three days.

Oatmeal "Carrot Cake" in a jar

Ingredients

oatmeal - 1 tbsp.;
skim milk - 0.75 tbsp;
low-fat natural thick yogurt (or banana puree) - 0.5 tbsp.;
grated carrots - 0.5 tbsp;
salt - to taste;
cinnamon - 0.5 tsp;
vanillin - on the tip of a knife;
sugar substitute - to taste;
protein (can be replaced with oatmeal) - 0.25 tbsp.;
additional toppings (berries, fruits, nuts, seeds) - optional.

Cooking method:

Combine all ingredients in a container and mix well.
Divide the mixture in half and place in two jars.
Close the containers tightly with lids and put them in the refrigerator overnight.
Ready-made oatmeal can be heated or eaten cold.
Before serving, decorate the dish with chopped nuts, berries or pieces of fruit.

Advice: If you are preparing oatmeal in a jar for the whole family, and your household members are not on a diet, you can add pieces of chocolate, honey, condensed milk and other sweet fillings to their dish.

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.

Greetings, my dear friends. Do you know which product can help you gain weight and lose weight? Yes, these are such contradictory properties. Today we will talk about healthy and tasty oatmeal. It’s not for nothing that nutritionists advise including it in the diet, calling it a universal and balanced product. Oatmeal for weight loss is ideal for everyone.

The versatility of the product is due to its composition. Depending on the frequency of use, as well as the method of preparation, you can either lose weight. Or, on the contrary, get better. Let's figure out how to properly prepare this product to lose weight. And what are its other beneficial properties?

What are the benefits of oatmeal
Whole grain product is a source of B vitamins, as well as E and K. It is rich in minerals - copper, iron, phosphorus, zinc, manganese, potassium, etc. However, the most important element in oats is beta-glucan, also called soluble fiber. It is this substance that binds cholesterol in our body, forming a viscous mass.
100 g of cereal contains 345 calories. Protein - 11.9 g, fat - 5.8 g, carbohydrates - 65.4 g. The beneficial properties of this product are difficult to overestimate.
Oats are an energy source for muscles, which is why athletes include them in their diet. This will prevent you from feeling hungry

In addition, grain contains antioxidants that reduce the negative effects of free radicals. Also, systematic use of this product reduces the need for sweets.
Oatmeal also perfectly cleanses the intestines and has a beneficial effect on the nervous system. Regular consumption of oatmeal helps not only to lose weight, but also to rejuvenate the entire body.
Choosing oatmeal for weight loss
First, let's define what oatmeal is and what "Hercules" is. This is the same product, but its processing is different.
- Oatmeal is a whole grain cereal that is very similar in appearance to rice. This porridge turns out to be a bit harsh. It takes a long time to cook (at least 60 minutes), so this cereal is not in great demand.
- Rolled oats or rolled oats are peeled, steamed and flattened oats. This product takes about 20-30 minutes to prepare.
- There is also the so-called “empty rolled oats” or minute porridge. You can simply pour boiling water over the flakes and eat them after 3-5 minutes.
Oat flakes undergo different processing. The less time it takes to prepare them, the less beneficial properties they contain. For complete nutrition, it is still better to choose a whole grain product or classic coarsely ground Hercules. The one that needs to be cooked, and not just poured with boiling water.
Types of oatmeal
In addition to whole grains, which are certainly very healthy, there is also cut oatmeal. These are oat grains, chopped into several parts. It cooks faster than whole grain mixtures, just 30 minutes on the stove. It is not found in stores as often as Hercules and instant oatmeal.
Instant oat flakes
These porridges are suitable for occasional snacks. Yes, they allow you to quickly cope with hunger. But they are of very little use.
Essentially it is a semi-finished product. Such flakes undergo serious heat treatment. They retain a minimum of vitamins and minerals. They are convenient to take to work and on the road. Still, if you are losing weight, then this porridge is better than a bun with tea.
But you can’t sit on them all the time. Especially if you choose an oatmeal mono-diet. Then don’t be lazy to buy a whole grain mixture or classic Hercules. Also pay attention to the composition of instant porridges. They often come with a high sugar content, flavorings, etc. Sweet cereals of this type are not at all suitable for a diet. It is better to prepare coarse rolled oats and add fruit or a spoonful of honey.
Classic Hercules
A popular product among many housewives. I like it because, unlike cereals, it does not require long cooking. Especially if you know how to reduce cooking time without harming the GI level and usefulness of the porridge. At the same time, grain processing is gentle, preserving all beneficial properties. This processing also allows you to store the flakes for a long time.
Hercules has a low glycemic index - 40. That is why it is included in dietary nutrition and in the diet of those who actively engage in sports. Flakes are not only suitable for porridges; they can be used to make low-calorie cookies.
Oat bran and flour
Bran and flour are also suitable for weight loss. If you don’t really like porridge, you can snack on bran or oatmeal.
Oat bran
Obtained by processing cereals. This is husk, a completely natural product. They perfectly stimulate digestion, help with constipation, and are effective for weight loss.
Compared to grains, they contain 50% more soluble fiber and fiber. Therefore, they bind cholesterol well.
Once in the stomach, they increase several times. Causes a feeling of satiety. Therefore, when losing weight, they can be added to porridge. And also pour warm water, kefir, yogurt and make snacks with them. You can eat no more than 3 tablespoons per day.
Learn more about bran and how it helps you lose weight.
Oatmeal or oatmeal
This flour is obtained from whole oat grains. A very useful product, in addition to losing weight and improving the functioning of the gastrointestinal tract, improves immunity.
2 tablespoons of oatmeal can be poured with warm water. Let it brew for a while and drink half an hour before lunch or dinner.

The flour increases several times, filling the stomach. After taking it, you will eat much less.