Can I lose weight on oatmeal
Oatmeal porridge, oatmeal is prepared, usually from crushed cereal or cereal, which is obtained by flattening to a different thickness of ground and steamed grains.
There are many varieties of oat flakes( Hercules), differing in thickness and cooking time. Oatmeal porridge is a valuable dietary product that allows you to lose weight without experiencing severe hunger and without depriving the body of a number of useful substances.
Diets menu on oatmeal and recipes
Recipes for cooking oatmeal
The recipe for porridge porridge can vary as you like. There are dozens of oatmeal recipes, on water, milk, broth, sour cream, condensed milk, a mixture of water and juice, water and milk, in pure form and with various additives:
- salt and spices, soy sauce;
- with sugar, caramel, maple syrup or honey;
- with fresh fruits, berries, vegetables;
- dried fruits;
- cheese, brynza, cottage cheese;
- meat, by-products, chicken, fish.
The porridge can also be prepared from a mixture of oatmeal with others. Porridge of flakes brewed 10-15 minutes, from crushed cereals - to half an hour, the liquid is usually taken more than oats, 2-2.5 times.
Oatmeal diet for 7 days
Among a variety of mono diets, a seven-day diet on oatmeal is popular, it uses porridge boiled on water, without any additives - sugar, oil and even salt. Such a diet is considered tough and does not provide for any other foods other than oatmeal.
As with any diet, during a week diet on oatmeal necessarily abundant drink without gas and sugar - water, unsweetened tea, decoction of herbs. With a rigid oat diet, only the use of other foods is limited, but not the volume of gruel eaten, you can eat it, how much it will fit.
Menu diet on oatmeal for weight loss
The menu of a rigid diet is extremely simple - oatmeal 5-6 times a day, unsweetened drinks in breaks. The recommended amount of porridge is 250 g. The last meal should be at least 3 hours before bedtime.
Even with a strict diet for breakfast it is allowed to add a little chopped prunes and other dried fruits to the porridge to make the intestine work better, and from the fourth day of the diet to eat an additional 1 green apple per day.
There are less strict, sparing versions of the diet with oatmeal - oat and fruit, oat and vegetable. With a fruit and oatmeal diet, cereal is used 4 times a day, and in breaks - a little( up to 300 g) of fresh fruit, which must have a low glycemic index, dried fruit - up to 100 g.
With this diet, it is permissible to add hazelnut, sweeten it with honey. You can sit on it for up to 2 weeks.
With oat and vegetable diet, oatmeal with steamed or baked vegetables( zucchini, eggplant, asparagus) is eaten three times a day.
Oatmeal can be alternated with porridge from a mixture of whole oats, rice and buckwheat. In breaks - salads from fresh vegetables and greens( cucumbers, tomatoes, sweet peppers, leaf salad), dressed with olive oil. It is also possible during this diet to eat fresh and dried fruits and berries. Breakfast is better than porridge from unshrunked cereals.
How to eat and cook oatmeal
There is oatmeal, depending on the diet, you need 3-6 times a day, you can drink during and immediately after meals, it is recommended to drink half an hour before meals and 2-2.5 hours later. The volume of portions should be selected so that after eating a feeling of saturation.
How to cook oatmeal for weight loss
The basic principle of oatmeal porridge for cooking is on water, without fat, sugar and salt. There are two main ways of cooking - hot and cold. Hot - oatmeal with stirring is cooked until ready, the cooking time depends on the size of the cereal or the thickness of the flakes.
In oatmeal cooked in a cold way, the maximum of useful substances remains, but it must be prepared in advance, the flakes are poured cold boiled water and swell for about 12 hours. This mass before meals can be slightly heated, but not boiled.
Intermediate version of preparation - pour a glass of flakes with cold water( 3 cups), soak for half an hour and boil. Another option - thin flakes of instant cooking, boil with boiling water right on the plate, so that the water covers them by 1-1.5 cm, and can withstand 10-15 minutes, covered with a lid, but this is the least healthy food among all oat flakes and cereals.
Oatmeal on milk or water
With prolonged diets, porridge on the water so that it does not get bored, you can alternate with cooked in milk, or better - on its mixture with water, usually takes a glass of flakes, water and milk. In such cereals you can add grated apples, honey.
How to get rid of heartburn from oatmeal
Many complain of heartburn from oatmeal, at the same time, it is called among the products that help fight heartburn, neutralizing the acidity of other foods. Heartburn is often not from the oatmeal itself, but from additives - sugar, oil.
But there are people with high acidity, in which even dietary oatmeal on the water causes severe heartburn, and the oatmeal diet does not suit them. It is more reasonable to listen to your body and do not eat foods that cause heartburn.
And the ways to neutralize it each have their own - alkaline mineral water, fresh potato juice, pharmacy antacids.
How to get rid of bitter oatmeal?
If oatmeal is bitter, this is the result of improper storage, in due course, the fats entering into it can rancid. Partially, the problem can be eliminated by rinsing the rump with salted water, but it is best to discard it and buy a quality one.
Usefulness of oatmeal and its properties
Useful properties of oatmeal are that oatmeal is a nutritious low-calorie product with a high content of fiber, proteins, vitamins and minerals, including rare ones.
Benefits of oatmeal for weight loss
100 grams of oatmeal on the water contain an average of 88 kcal, the composition of oats includes complex carbohydrates, providing a long saturation, about 17% protein, for plant foods is a very good indicator.
Such porridge provides a charge of energy, normalizes the work of the intestines and thereby counteracts the formation of fatty deposits. It should be borne in mind that the smaller the flakes, the higher the glycemic index, so the best raw material for dietary cereals is crushed croup with a glycemic index of 50.
Cleaning the body of oatmeal
Complex carbohydrates normalize the level of sugar, and vitamin inositol - the level of cholesterol. With an oat diet, the effect on the intestine is usually noted towards the end of the second day. To cleanse the body it is recommended to prepare for a diet, during the week before the day before to drink in the mornings on an empty stomach a rice broth.
Dieticians reasonably believe oatmeal is the ideal product of a mono diet for weight loss and cleansing. At low calorie content, it contains substances that help saturate the body, reduce its slagging, reduce fat deposits.
The highest nutritional value in combination with a low glycemic index is oatmeal, thin flakes are not so useful. Best useful substances are preserved when preparing oatmeal in a cold way. Dietary oatmeal for weight loss and cleansing is prepared on water without salt, fat and podstlastiteli.