Oatmeal diet: efficacy, contraindications and menu

Oatmeal is one of the best breakfast foods for people of all age groups. The popularity of oatmeal lies in the fact that this nutritious food is full of minerals and carbohydrates. It is completely devoid of fat, provided that it is not mixed with whole milk. No wonder the increasing popularity is gaining a diet in oatmeal. But it not only helps to lose weight, but also has some contraindications.

On average, you need to diet for 30 days, but there are also shorter courses. In accordance with one of the options, a person should eat only oatmeal, that is, 3 times a day. No other products are allowed for the first seven days. It is best to cook it on water, but if you want to use milk, then you need to take only skimmed.

Oatmeal diet for weight loss brings good results, but a person should not have contraindications to it. Porridge on the water is considered low-calorie, you can quickly lose weight on it, but not always with benefits for the body. A fast and effective diet can be detrimental if you try to achieve results without thinking.

After the first seven days, it is allowed to include fruits in the diet, preferably citrus fruits and berries. You can consume sliced ​​vegetables, such as carrots, celery, etc. They are snacks between meals. It is necessary to drink 8-10 glasses of water during the day. According to this diet plan, the daily calorie should be equal to 800-1000 kcal.

Porridge, of course, is a healthy food, as it contains most of the nutrients that the human body needs. Diet helps successful weight loss of 2-3 kg every week.

Porridge does not contain all these nutrients. For example, proteins derived from fish or beans cannot be equated to those in oat porridge. Therefore, the constant observance of such a diet can lead to a shortage of these substances.

Although oatmeal is inexpensive and healthier than most other cereals, it was found that the diet on it is effective only for short-term weight loss, and you can gain kilograms after its termination. It is necessary to continue to consume healthy food in order to avoid weight gain.

Low calorie intake can lead to a feeling of lethargy and fatigue. Finally, sudden and radical changes in diet and habits can have several side effects, such as nausea, vomiting, headache, etc. Therefore, The results will be positive only if you follow this diet for a short time.

Every morning you need to have breakfast with a portion of oatmeal, which contains about 150 calories.

It was proved that such a diet helps people to lose weight in a short time and after that it is not necessary to struggle with a decrease in the level of sugar in the blood.

Oatmeal helps in detoxifying the body through soluble fiber. It stimulates the production of bile in the liver. Studies have shown that those who increased fiber intake to about 11 grams per day over the course of a year weighed less than those who took less than 6 grams for ten years. Oatmeal is a fantastic weight loss tool that protects the heart, lowers blood sugar and helps the body fight disease.

Someone has probably heard that some elements have a positive effect on the body as a whole, stopping aging and rejuvenating the body. The only problem is that we tend to think that they can only be obtained from fruits and vegetables. Oatmeal contains beta-glucan, which is valuable for its ability to stabilize blood sugar levels. Kasha helps to increase the load during training, because it gives enough energy.

Not so long ago, a report was published, where it was stated that meals containing whole oats helped people reduce the risk of coronary heart disease. The product contains soluble fibers called beta-glucans. They not only improve the functioning of the immune system, but also are the main helper of the body in protecting against bacteria that cause certain diseases.

Insulin resistance is a major cause of type 2 diabetes. This is a condition in which insulin cannot reach the cells as a result of an excessive amount of fat in the diet enriched with refined sugar.

According to doctors, oats are one of the most diabetic-friendly products. The reason for this is that it contains in one portion about 300 mg of magnesium - a nutrient responsible for the balance of sugar in the blood.

Porridge is composed of dietary fiber, reducing the speed of digestion and providing a slower flow of insulin into the bloodstream.

Most often, oats is associated only with breakfast. Well, when the day begins with a delicious plate of porridge, which is enriched with potassium, folate and omega-3 fatty acids. They all help get rid of excess cholesterol. It is recommended to use crushed oats, not flakes, but to finish the meal with a banana.

Nutrition experts recommend whole grains as the most effective way to “cure” the gastrointestinal tract. Biotin is a substance that provides efficient digestion and a healthy metabolism. It also helps to grow nails, restore skin and improve hair structure.

Foods containing oats, perfectly clean the intestines. The oatmeal diet is shown to people not only with excess weight, it helps to improve the digestive system. After 3-5 days you can already feel lightness on it. If you follow the regime, you can get rid of 3-4 kilograms per week, but before you start a diet you will need to cleanse the body.

As for the menu, there are no special restrictions in nutrition, The main rule is to use only oat products. Wheat bread must be replaced with oatmeal. You can use muesli with yogurt or milk.

After 2-3 days of such a diet, you can go to the main part, eating only porridge. Allowed to sweeten food with honey, jam, add raisins and fruit. A day is advised to eat 600 g of oatmeal, divided into six servings, every 2, 5 hours.

This diet refers to monogenic. When there is hunger, it is allowed to suppress fruit, but not more than 500 grams per day. Apples, pears and citrus fruits are suitable for this. On the day it is possible to eat one boiled egg, drink green tea without sugar and mineral water without gases. The maximum diet time is 1 month.

The most noticeable side effects or potential risks of this diet include:

• significant weight loss;
• consumption of large amounts of gluten;
• indigestion or intestinal obstruction, constipation.

When a person loses too much weight or goes too fast, it can cause metabolic problems. Too much fiber from oatmeal can also cause a blockage in the intestines and release of excess phytic acid, which negatively affects the absorption of nutrients from food by the body.

Among the contraindications to diet:

• individual intolerance;
• gastritis;
• colitis;
• problems with the cardiovascular system;
• neoplasms, regardless of their type;
• eels;
• skin fungus;
• cholecystitis;
• poor thyroid function;
• viral infections;
• pancreatitis.

If you decide to use the diet in oatmeal, then it is better to take no cereal, and cereal.The reason for this is that whole grains are not subjected to virtually any processing, as a result of which useful substances are stored in it in greater quantities. For the same reason, the feeling of satiety lasts longer.

It is necessary to choose the grass properly, otherwise there will be little benefit from it. Flakes go through several stages of preparation:

• steaming;
• rolling out;
• flattening

The only advantage of this product can be considered as the cooking speed, since it is enough just to pour boiling water on them and wait a few minutes until ready.

Before starting a diet, it is necessary to cleanse the body, which takes place in several stages. It is best to use rice. This will require four tablespoons of cereals, which is poured with a liter of cold water and insist night.

In the morning the mixture is cooked on low heat for about an hour, until it turns jelly. It is consumed separately from other dishes throughout the day.

At the same time, they necessarily limit themselves to the use of products:

• flour;
• sweet;
• fatty.

It is worth knowing that the oatmeal diet is possible to use only once every six months. After it, a special menu is developed to save the result - they eat little, but often.

Other training options include a slow reduction in food intake. From the diet go fatty, salty, sweet and flour products, as well as vegetables, in which a lot of starch and calories.

Dinner - no later than four hours before bedtime. During the day you need to drink at least two liters of liquid, you can not exclude from the diet green tea, yogurt and kefir, but dairy products should not be fatty.

With an oatmeal diet, you can make steamed porridge with prunes and honey for breakfast. It is great for lunch or dinner. If a person first decided to comply with dietary restrictions, then you should try to start eating oatmeal a couple of days, then a week and so gradually increase the time for compliance with the regimen to a month.

The menu for the week can be as varied as possible for yourself if you show more imagination in the kitchen. Allowed to use:

• for breakfast: rolled oats with dried fruits, green apple, pear, a pair of tangerines;
• lunch: you need to steam or boil the flakes, salt them and add cabbage salad to the oatmeal;
• light but healthy dinner consists of rolled oats with dried fruits, you can eat grapefruit.

It goes well with oatmeal arugula salad and berry or fruit drink. Every morning, teach yourself to have sweet oatmeal breakfast with the addition of fruit. At lunch you can add banana oatmeal cookies as a dessert to salted porridge with cabbage salad or fresh tomato.

The oatmeal diet has gained its popularity among girls, while few of them know that it has not yet been officially recognized by nutritionists and doctors. If it was decided to observe a special diet for two weeks, then you need to gain strength and patience. At the first stage it is extremely important to eat only porridge. This period lasts for a week. Half a cup of cereal can be mixed with half a cup of skimmed milk if you want. Breakfast, lunch and dinner are exclusively oatmeal. Kalorazh in the first week should be in the range of 900 -1200 kcal per day.

At the second stage it is allowed to include other products in the diet, but you still need to consume oatmeal daily:

• breakfast: sweet porridge with honey, fruit, dried fruit or nuts;
• dinner: salted oatmeal with chicken breast, steamed fish, celery salad, cabbage, arugula with tomato, you can eat soup with the addition of zucchini and onions;
• dinner: oatmeal with cinnamon or vanilla, banana, apple or grapefruit.

Fasting allows the body to relax and cleanse, but provided that the person is healthy and there are no contraindications to this. During pregnancy and lactation, it is forbidden to deprive oneself of food for medical reasons, as it does when it rolls in waves with weakness or suffers from a cold. During an illness, the fasting day will only bring harm, so it is worth postponing until the body is restored.

Our bodies need rest, so it is important to reduce the load on the digestive system from time to time. Fasting a day or two a month benefits the human body. Refusal from food allows you to clear toxins, improve metabolism, and at the same time burn off unwanted fats deposited on the waist, abdomen and hips.

Initially, you may experience such unpleasant symptoms as nausea, dizziness, low blood pressure, so it is better not to immediately give up on food, but to eat lighter foods first and in smaller quantities than usual. Starvation:

• increases activity;
• gives clarity of thinking;
• helps to eliminate toxins from the body;
• improves eyesight;
• acts as an immune activator;
• helps to cope with the aging process;
• improves the general condition.

When a person is hungry, his body uses its own fats and carbohydrates to maintain activity. This leads to irreversible weight loss, but it also destroys glycogen stores. It is better to choose a day off for the refusal of food, when less energy is required for everyday activities. Morning start with 2 glasses of liquid, which improves the activity of the intestines. You can drink as much as you want, there are no restrictions on the amount of water you drink. You can not use milk, because it is additional calories in the diet. After that, you can eat a portion of oatmeal on the water, which will be the only food of the day.

Oatmeal is a popular dish in the world. There are several options for what can be cooked from oatmeal.

The diet for the week can be distributed as follows.

The first 2 days:

• breakfast - half a plate of oatmeal, dried grapes and cinnamon;
• lunch - half a plate of cereal, 1 banana;
• dinner - chicken breast, vegetable salad.

3 and 4 day:

• breakfast - half-pasta flakes with the addition of dried cranberries and cinnamon;
• lunch - polteliki flakes, as much low-fat yogurt;
• dinner - fish boiled or steamed, cauliflower and wild rice;
• snack - almonds in small quantities, strawberries or one apple.

5th and 6th day:

• breakfast - half a cup of oatmeal, dried cranberries and nutmeg;
• Lunch - half a cup of oatmeal, the same amount of low-fat yogurt;
• dinner - beef steak or turkey and salad;
• snack - one orange or banana.

7 day:

• breakfast - half a slice of cereal, as many dried plums, cinnamon;
• lunch - oatmeal shells, a handful of walnut, low-fat yogurt;
• dinner - vegetables and one serving of chicken soup;
• snack - half a cup of pudding, one apple, 2 tablespoons of peanut butter.

It is worth trying first to master the three-day nutrition plan, which will help prepare the body for a longer diet. If a person feels good, you can continue to follow the regime for a week or two.

First day:

• breakfast: a cup of oatmeal, cooked with water, 5 nuts, a glass of green tea;
• lunch: a portion of oatmeal, cooked with water and sweetened with a teaspoon of honey, cucumber salad;
• dinner: oatmeal and a handful of fresh seasonal fruit.

Second day:

• breakfast: oatmeal, a glass of natural yogurt;
• dinner: a plate of oats, sweetened with a teaspoon of honey, a glass of green tea and half a grapefruit;
• Dinner: oatmeal, 2 plums, 2 dried apricots.

The third day:

• breakfast: oatmeal;
• dinner: natural yoghurt, oatmeal, sweetened with a teaspoon of honey, 1 orange, green tea;
• dinner: oatmeal, you can add a handful of raisins.

A good option is a diet for six days. It is worth saying that the original diet, in which the cereal culture prevails, was developed as a possible method of treating diabetes in 1903. Over time, it turned out that diet can be used as a method that allows you to effectively control the appetite, since the components in the porridge help for a long time not to feel hunger. If a person wants to lose weight, he should study in more detail the option of diet with cereals in three stages.

First stage:

• during the first week do not eat anything except oatmeal;
• it is allowed to cook flakes and whole grains;
• It is important to ensure the consumption of calories during the first week at the level of 800 to 1100 every day.

Second phase:

• in the next 30 days it is allowed to eat porridge three times a day;
• fruits, berries and vegetables are introduced into the diet;
• The number of calories increases to 1300 per day.

The third stage:

• after 30 days, diets resume normal diet, but continue to eat cereal once a day;
• make sure that fat intake is limited.

Oat grain is rich in vitamins, minerals and antioxidants that our body needs every day, thanks to them it can function properly. It has a low fat content and water-soluble dietary fiber.

Another indisputable advantage of oatmeal is that it is a good source of protein, complex carbohydrates, nutrients and iron, which not only help reduce weight, but also fight against various diseases. Oatmeal - food rich in fiber and selenium. This universal grain can be used in a wide variety of dishes, and not just in breakfast.

The basic diet may look like this:

• oatmeal for breakfast;
• balanced lunch;
• oatmeal before dinner as an appetizer;
• moderate dinner;
• oatmeal for dessert;
• large amounts of water.

Oatmeal in the diet reduces the risk of cardiovascular disease and diabetes. 1/2 cup of dry oats cooked in 1 cup of water is one serving. Oatmeal with almond milk and apples is good for a good breakfast. For cooking you need to take:

• 1 cup of cereal;
• 2 cups almond milk;
• 1 apple, sliced;
• 2 teaspoons cinnamon;
• 1 cup unsweetened applesauce.

In a medium saucepan combine almond milk, cereal and cinnamon. Keep the container on low heat until most of the liquid is absorbed in the porridge. The mixture must be stirred so that it does not sink. In the next step, apple sauce is added and mixed. After remove from heat and serve the dish on the table. The total cooking time is about 15-20 minutes.

For lunch during the diet, you need to consume proteins, vegetables (preferably raw) and fruits with low sugar content. It is important to avoid bread and pasta, as the body gets enough carbohydrates from cereals.

Here are some ideas on how to make your lunch break tasty and healthy:

• spinach salad with tomatoes, cucumbers and tuna;
• boiled eggs with toast and raw vegetables;
• vegetable or chicken soup with rice or corn flakes;
• quiche or frittata with vegetables and goat cheese.

Whole grain is minimally processed and has three main parts: germ, bran and endosperm. This means that it retains all the nutrients, including vitamin B. Such croup contains large amounts of complex carbohydrates. They differ in that more time is digested. When a person eats porridge and leads an active lifestyle, his metabolism works correctly, respectively, the excess fats are burned. Oats are also rich in beta-glucan, a soluble fiber that helps fight high cholesterol levels.

By reducing the number of calories consumed, their deficiency is created, which leads to sustained weight loss. This diet improves the functioning of the digestive organs. 1 cup of oatmeal gives up to 6 grams of protein, which breaks down into amino acids, and they, in turn, are the building material for tissues and cells, as well as muscles.

The product provides the body with some important minerals, including calcium and iron, which are indispensable for increasing bone density and preventing osteoporosis. Regular consumption of porridge lowers the risk of diabetes, has a hypotensive effect, thereby reducing blood pressure and protecting the cardiovascular system, and also reduces the overall level of cholesterol in the blood.

The cost of oatmeal is small, it is a product that is on store shelves all year round. At first, it is not so easy to sustain the established diet, because the food is monotonous. The only incentive for many losing weight is significant weight loss.

People often talk in weight loss forums about how they felt during the first stage of the oatmeal diet. According to reviews, it is not suitable for prolonged use. Some who have tried such a diet say that it is extremely difficult and boring to follow the menu exclusively with diet recipes, and regular consumption of cereal does not help to suppress appetite.

How to lose weight on an oatmeal diet, see the video below.