Oat groats have a number of useful properties and high nutritional value. It can be introduced into the diet for people of various ages. Since porridge made from oatmeal or cereal gives off calories and energy to the body at a slow pace, the person who eats it for a long period experiences a feeling of fullness. Oatmeal is recommended for those who want to get rid of extra pounds. It can be included in diet food or periodically arrange fasting days.

The benefits of oatmeal for the body

The beneficial properties of the described product are determined by its rich vitamin-mineral and amino acid composition.

Vitamins are present in large quantities in it:

• B1 (in 100 g 32% of the recommended daily intake for humans);
• B4 (19%);
• B5 (18%);
• B6 (13%);
• E (11%);
• H (40%);
• PP (21%).

Oatmeal is saturated with potassium (14%), silicon (143%), magnesium (29%), phosphorus (43%), iron (21%), cobalt (67%), manganese (252%), copper (50%) , molybdenum (55%), selenium (52%), zinc (22%), as well as 14 essential and 8 non-essential amino acids, saturated, monounsaturated, polyunsaturated fatty acids.

Did you know? Before the XIX century. the first oat flakes were made, oats were used only for preparing animal feed. This food was one of the cheapest at that time.

100 g of oatmeal contains 342 kcal, which is 20% of the daily intake for human consumption.

The energy value of the same amount of product is as follows:

• proteins - 12.3 g (16.2%);
• fats - 6.1 g (10.9%);
• carbohydrates - 59.5 g (27.2%).

• It is proved that oatmeal can exert such beneficial effects on the human body:
• Replenishes the body with fiber, complex carbohydrates, vitamins and minerals.
• Improves the digestive tract.
• Accelerates metabolic processes.
• Beneficial effect on the formation of bone and muscle tissue.
• Improves the condition of the skin and mucous membranes.
• Helps to lose extra pounds.
• Helps normalize blood sugar and cholesterol.
• Normalizes the activity of the liver, kidneys, thyroid gland.

Advantages and disadvantages of holding fasting days

Fasting days are called a one-day diet, during which only one product is consumed during the day.

• This procedure has several advantages:
• A person does not experience inconvenience for a long time, which means that unloading is easier, with the least damage to the psyche.
• Cleansing the body through the elimination of toxins.
• With regular exercise, metabolism is established.
• Virtually no contraindications.
• It does not threaten the development of stress and health problems.

• The disadvantages include:
• The absence of a very noticeable result in terms of reducing the figure.
• Increases the risk of renewed consumption of junk food in large quantities in the subsequent period.

How to choose oatmeal when buying

The described product is sold in stores in four forms:

• uncrushed cereals (unrefined oat grains);
• rolled cereals (peeled grains);
• Hercules flakes;
• Extra flakes (No. 1, 2, 3).

The most useful is the first option. It does not undergo processing, so the grains contain the greatest amount of vitamins and minerals. Such a product should be boiled for a long time - from 40 minutes to an hour.

Flattened cereals are cooked for about 30 minutes. Also contains a large amount of valuable substances.

Hercules is made by minimal processing of grains. To prepare a tasty and healthy dish from it, it is recommended to cook it for 15-20 minutes.

The most common product is cereal. This is explained by the fact that they are prepared very quickly - they do not need to be boiled, just pour hot liquid and insist, or boil for a maximum of 5 minutes. Such a product undergoes grinding, steaming and grinding. As a result of processing, he loses a large number of valuable elements.

Did you know? In Scotland, an annual oatmeal cooking championship is held in the traditional way called the Golden Cash Mixer.

Here are a few rules on how to choose a product for fasting days:

1. Read reviews about it and its manufacturer on the Internet, ask friends.
2. Ensure the integrity of the packaging.
3. Pay attention to the expiration date.
4. Give preference to convenient packaging that is comfortable to use and it is good to store the product in them.
5. Read the cooking instructions indicated on the packaging by the manufacturer.
6. Take a closer look at the color of the product. If it is flakes, then they should be white with a yellowish tint.
7. Make sure that the oatmeal smells good.
8. The taste of the finished product should not contain bitterness.

How to spend a fasting day

Fasting days will be effective if carried out regularly, and not from time to time. It is a frequency of 2 times a month. Too often resorting to the procedure is not worth it, because in this case it can be harmful. It is important not to overeat before the day of unloading and after, as the body will experience severe stress, which will negatively affect health. Taboo are fatty, meat, flour dishes the day after the unloading.

Meals should be divided into small portions and eat them 5-6 times. The main rule for holding a fasting day is the use of a sufficient amount of liquid: at least 2 liters. It is advisable that this volume be purified water, it is also permissible to use two or three cups of green tea.

It is worth planning to unload on the weekend, when there are no trainings, physical and mental stress. It is better to devote the whole day to rest or creativity. If a person suffers from constipation or other problems with the intestines, then it is recommended that he clean this body for three days before the discharge procedure.

There are 3 most popular options for fasting days on oatmeal:

1. There is only one oatmeal.
2. Between main meals eat an apple.
3. Add kefir to oatmeal.

On oatmeal without additives

During the fasting days you should eat porridge cooked on water. It is better to choose whole grains or Hercules. The volume of the product that should be eaten throughout the day is 200 g. The dish can not be salted, sweetened, add any other ingredients. You can only drink water during unloading. The number of meals per day is 5-6. They need to be distributed at regular intervals. The last appointment should be scheduled no later than 18:00.

To make the menu more diverse during unloading, it is possible to cook oatmeal in various ways, for example, boil jelly from it. You can cook it in the traditional way or just steam it in hot water.

If the unloading is not too hard, then it is allowed to add dried fruits (up to 100 g) and fresh fruits (up to 300 g) to the porridge. You can drink herbal or green unsweetened tea.

On oatmeal and apples

For many people, eating one oatmeal all day is quite difficult, so there is the option of including fresh apples on the menu. If you choose it, then you need to boil in water 0.5 kg of porridge. It should be consumed every 2-3 hours. Apples can be added directly to the dish or eat separately, including in between eating cereal. Of the drinks allowed water, teas. Also, porridge can be seasoned with a small amount of cinnamon.

On oatmeal and kefir

You can diversify the fasting day menu if you add kefir to it. When choosing this option, it is necessary to cook 0.6 kg of oatmeal and purchase 0.8 l of non-fat sour-milk drink. Food should be divided into 5-6 receptions. Of the additives, 1 apple is allowed. Of the drinks - water, teas (green, herbal, with lemon), rosehip broth.

How much can I reset

In one unloading day, it is possible to lose from 200 g to 2 kg. How many grams will go will depend on several factors. So, if you use only oatmeal and water, then you can lose more. The effectiveness of the fasting day also depends on the individual characteristics of a person, as well as on how much his weight exceeds the norm, how much fluid is contained in the body, whether there is obesity, and other factors. Most people after unloading manage to lose weight by 0.3-0.5 kg.

Contraindications

Despite the fact that oatmeal can have many beneficial effects and is recommended for many diseases as a diet or restorative diet, if it is not used properly, it can be harmful.

• The oatmeal porridge has a negative effect in such situations:
• If you use it in large volumes.
• When eaten daily.
• When used dryly.

Many people think that if you do not boil oatmeal, but use it in a dry form, then it contains more vitamins and minerals. However, it is worth mentioning that the crude product contains phytic acid, which is able to form compounds with other minerals, which is why they are not properly absorbed by the human body. To eliminate the harmful effects of this substance can be done by cooking or soaking.

Do not eat oatmeal uncontrollably: it will not bring more benefits, but rather harm. Dietary and medical recommendations indicate that oatmeal can be included in the menu 2-3 times a week, alternating with other cereals.

With daily use of oatmeal, calcium is excreted from the body. And if this element is not enough and there are problems with the absorption of vitamin D, then there are violations in the formation of the skeletal system.

• Oatmeal is contraindicated in the following categories of persons:
• with a diagnosis of celiac disease;
• with individual intolerance.

Since the described cereal contains a large amount of starch, diabetics should eat it with caution.

• Unloading days in oatmeal should not be spent for such persons:
• pregnant
• lactating women;
• children
• feeling ill, sick, very tired;
• with serious disorders in the liver and kidneys;
• diagnosed with type 1 diabetes.

So, fasting days in oatmeal are a popular and effective way to quickly get rid of extra pounds. In addition, it can be called one of the most satisfying and useful. Before resorting to such an unloading, you should find out if there are any contraindications to it. A person with a chronic disease of any organ should consult a doctor.