Overweight problems worry a huge number of people on our planet. It is very difficult to deny yourself when you see such an abundance of goods in grocery supermarkets, most of which do not benefit our body. To maintain good shape or lose weight, you can introduce oat bran into your diet. Further in the article about this in more detail.

The composition of oat bran

Oat bran is a unique food product. They are rich in various substances and vitamins, which well affect the state of our body, especially the digestive tract.

They include:

A feature of the composition of oat bran can be called a high concentration of vegetable protein, which is similar in its characteristics to this substance of animal origin.

What are useful for losing weight

• You can talk endlessly about the benefits of these bran. The positive aspects of using the product include:
• elimination of toxins, slags and harmful substances from the body (oatmeal is a wonderful absorbent);
• normalization of cholesterol;
• Decrease in excess of sugar in blood;
• beneficial effect on the liver and gall bladder;
• improved metabolism;
• removal of excess fluid from the body;
• normalization of the heart;
• increased immunity, etc.

Well-known nutritionist Pierre Ducane argues that this product is very important for people who want to reduce their weight. In his works, he said that oat bran consists of soluble fibers that are able to absorb liquid, swell, thereby filling the space in the stomach. Due to contact with the liquid, the flakes can increase several times from their original volume. As a result of their use, a person feels full, and the feeling of hunger does not occur quickly.

How to take

To get the result when losing weight, you need to properly take oat bran. Today there are a huge number of different recipes with their application. Most nutritionists recommend consuming no more than 30 grams of bran per day.

Important! Do not confuse oatmeal with bran. They are produced in different ways, since the whole grain is used for the first option, and only its shell is used for the second.

You need to go to this dose gradually, start with 1 teaspoon and gradually increase the volume. As a rule, the product soaked in water, kefir or tea is consumed in the morning. This is a great option for breakfast and the start of the day. In the Ducan diet, the above product has a strict dosage, depending on the stage of weight loss.

The weight loss system invented by the French nutritionist involves several periods:

1. Attack. During this stage, the daily rate of bran is - 1.5 tbsp. l
2. Cruise. The norm should be increased to 2 tbsp. l
3. Consolidation. A day you can eat no more than 2.5 tbsp. l product.
4. Stabilization. The daily norm at this stage is 3 tbsp. l

Important! It is necessary to strictly adhere to the above standards, since a slight excess increases the calorie content of food, as a result you will not get the desired result from the diet.

Oat bran diets

There are a huge number of diets that include the use of oat bran. As a rule, breakfast is prepared from this product. This allows you to saturate your body well and not feel hunger for a long time. Many diets do not have a name. Nutritionists develop them for a specific person.

Bunting days are also popular on the basis of oatmeal. Practice shows that this effectively helps to lose weight. One of the most popular protein diets based on this product is the Ducan nutrition system. It provides for the daily use of bran in any form. You can eat them in the morning, at lunch or in the evening. It does not matter. The main thing is not to exceed the daily norm and drink plenty of fluids. Similar diets that eliminate or minimize carbohydrate intake and increase protein intake are the Kremlin and Ketogenic.

Food and Beverage Recipes

Few people know that from oat bran you can cook a huge number of dishes. Further in the article the most popular recipes are considered.

Milk porridge for breakfast

The most common way to cook oat bran is milk porridge. Breakfast with such a dish will be tasty, healthy and nutritious. To do this, you need to throw 30 g of bran into boiling milk (150 ml). After that, keep the pan on fire for another 1-2 minutes, and then leave the lid closed for 10 minutes to make the porridge swell. To taste add sugar or its substitute. Optionally, you can put 0.5 teaspoon of vanillin, so that breakfast is fragrant.

Kefir and bran cocktail

The combination of kefir and bran creates a good cocktail for weight loss. It is ideal for breakfast or a light dinner. To prepare a drink, you need to pour 200 ml of kefir into a blender bowl and pour 2 tbsp. l bran.

Mix the mixture thoroughly and leave for 10 minutes. In this cocktail, you can add fruit to taste. For example, a banana will give a pleasant taste and make the drink more nutritious. Dried apricots or prunes will also complement kefir with bran very well.

Diet bran sweets

To prepare bran bran sweets, the following ingredients must be prepared:

• 1 tbsp. granular oat bran;
• 1 tbsp. low calorie confiture;
• 2 parts of cocoa powder;
• spices (ginger, cinnamon, cardamom, etc. - to taste).

To prepare sweets, it is necessary to grind bran and mix them with confiture. The mixture should be well kneaded. The resulting dough should be divided into small pieces, and then make balls out of them. Round sweets should be rolled in cocoa. Dietary sweetness is ready. It must be stored in a closed container.

Meatballs with oat bran

If you decide to cook meatballs with bran, then for this you will need:

• 500 g of minced chicken;
• 2 tbsp. oat bran;
• 100 ml skim milk;
• 1 egg
• onions, garlic (to taste);
• spices (to taste).

Onions and garlic must be chopped. Next, mix all the ingredients. The mixture must be left for 20-25 minutes to swell the flakes. It is necessary to form small cutlets from the prepared minced meat. They should be fried over low heat under a closed lid.

Cookies

Baking is also often prepared on the basis of this product. For example, to make cookies, you would need:

• 200 g of oat bran;
• 200 g fat-free cottage cheese;
• 2 eggs;
• 2 tbsp. chopped walnut;
• 75 g of raisins.

Did you know? Among all cereals, oatmeal occupies one of the leading positions in the amount of protein, second only to buckwheat in this matter.

To make cookies from the above products, mix all the ingredients and leave the dough for 25 minutes. From the resulting composition, you need to make small balls and put them on a baking sheet. Bake cookies for 30 minutes. in a preheated oven at a temperature of + 180 ° C.

Pancakes

To make pancakes, you will need the following ingredients:

• 2 tbsp. bran;
• 2 tbsp. low fat cottage cheese;
• 3 tbsp. milk;
• 1 egg
• 1 tsp sugar.

To prepare pancakes, you need to beat the egg until resistant foam, then add all the ingredients to it and mix the mixture until a homogeneous mass is formed. A thin layer of dough is poured into a heated pan and fried on both sides, like ordinary pancakes.

Contraindications

• Oatmeal has several contraindications, despite a huge list of useful properties. It is not recommended to use this product for people with such diseases:
• Chronic colitis and gastritis. The composition of bran includes coarse fiber in large quantities. This element is capable of injuring the walls of the stomach. As a rule, people suffering from the above diseases form ulcers, adhesions and other gastrointestinal problems. The use of a product can only aggravate a person’s condition.
• Diarrhea or constipation. Often this product causes these problems in people. In this case, you need to see a doctor and do the appropriate examination.
• Avitaminosis. The constant use of oat bran can cause a lack of vitamins in the body. To avoid this, you need to include them in your diet with interruptions of 1-2 months.

Which bran is better - rye, wheat or oat

Surely you were wondering which bran to choose for weight loss. The most popular are:

1. Rye. Of particular benefit are bran bran diabetics, people suffering from anemia, cancer, atherosclerosis and vitamin deficiency. They contain insoluble coarse fiber, copper, potassium, vitamins of group B and PP. For people who want to lose weight, this product is able to make nutrition balanced and create a beneficial microflora in the intestines.
2. Wheat During the period of observance of various diets, people often suffer from constipation. The product perfectly helps to eliminate this problem. Also, wheat bran is often used in baking instead of flour.
3. Oatmeal. Of course, these bran bring the best effect when losing weight. Their unique composition allows you to quickly and efficiently cleanse the body and normalize metabolism.

If you want to look good, maintain your figure, then oatmeal must be in your kitchen. This is an indispensable product, with a unique composition, which can be not only useful, but also tasty, if you learn how to use it in the preparation of various dishes.