Ground oatmeal for weight loss. How to lose weight with oatmeal? How to cook and eat oatmeal to lose weight

25.02.2024

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious it is!

Content

In the recommendations of nutritionists on proper nutrition, you can see advice to use oatmeal for weight loss and general improvement of the body, but some people have doubts about its admissibility in strict diets and its beneficial effect on weight. Does any oatmeal help you lose weight, what is its calorie content and how to properly prepare and consume this porridge?

What are the benefits of oatmeal for weight loss?

This product is recommended for mono-diets and must be included in the proper nutrition menu; it is not prohibited even for diseases of the gastrointestinal tract, since it has a beneficial effect on the entire digestive system. Oatmeal is one of the few dishes that can be eaten every day (in moderation) even by small children. The only danger it may pose is the presence of gluten. Otherwise, according to doctors, oatmeal is an ideal morning meal and even a snack.

Beneficial features

The number of positive qualities that oatmeal has makes us recognize it as one of the most valuable foods for the body. It mainly has a beneficial effect on the gastrointestinal tract, but also affects the nervous system and even the condition of the skin. Unlike other porridges, oatmeal has enveloping properties (round rice is partly similar to it in this), which is used by gastroenterologists: diets for patients with stomach problems, including peptic ulcers, necessarily involve the consumption of oatmeal.

By introducing oatmeal into your diet, you can not only lose weight, but also solve the following health problems:

normalize the condition of diabetes mellitus;
stop pressure surges in hypertension;
soothe and promote regeneration of the mucous membrane during gastritis;
get rid of nervous disorders;
carry out prevention of cardiovascular diseases;
reduce the severity of internal inflammatory processes;
improve the condition of the body after intoxication.

Compound

Like all cereals, oatmeal is a source of fiber, the positive properties of which have already been mentioned above. In addition to dietary fiber, experts pay attention to carbohydrates: eating oatmeal helps prevent their deficiency, which is important for those who are planning to lose weight, because. lack of carbohydrates leads to a permanent feeling of hunger. Additionally, special attention is required in the composition of oatmeal:

A large amount of B vitamins, especially B1 and B2, which help the nervous system: its instability affects hormonal levels and interferes with weight loss, especially in women.
Vitamin PP (niacinic acid) promotes the conversion of carbohydrates from food into energy.
Iron is necessary for the process of hematopoiesis.
Zinc, phosphorus, calcium - for bone tissue and joints.
Magnesium, potassium - for the heart.
Antioxidants.

Is it possible to lose weight on oatmeal?

Oatmeal (grains and flakes) is a complex or slow carbohydrate. Those. It takes a long time to digest, which ensures long-lasting saturation. However, this parameter is conditional. The reason for this is the stimulation of the digestive tract that oatmeal provides. Due to this, the production of gastric juice and bile begins, the appetite awakens, so some people may feel hungry after eating oatmeal. This is not conducive to losing weight at this time.

However, oatmeal really has a beneficial effect on your figure:

Improving the digestion process is one of the key properties of oatmeal, which leads to cleansing of the intestines and normalization of its functioning.
Oatmeal supports insulin levels, whose surges interfere with weight loss.

Calorie content of oatmeal

Like all cereals, oats are not the lightest product in terms of energy value. The calorie content of a 100-gram serving of dry oatmeal is 342 kcal, where carbohydrates account for as much as 59.5 g and proteins – 12.3 g. However, porridge is rarely cooked from whole grains, although it is easier to lose weight with it than with other forms of this product. The most commonly consumed cereals are those whose calorie content is slightly higher:

Hercules is the largest and coarsest oat flakes, in which you will find 352 kcal (100 g of product). For carbohydrates, it is higher than in grains - 61 g, and the protein is the same.
Thin flakes (which do not require cooking), mainly used for baby food, have a higher energy value: 367 kcal per 100 g of product. They contain even more carbohydrates – 69.3 g.

If you consider oatmeal as a ready-made dish, and not a dry “semi-finished product,” you must consider what is included in it. Weight loss is mainly carried out with oatmeal in water: the calorie content of a 100 g serving will be only 88 kcal. If you are going to cook it with milk, the indicator will increase to 102-115 kcal. Adding honey, butter, berries, dried fruits, etc. will increase the calorie content of oatmeal and interfere with weight loss.

Which oatmeal is best for weight loss

There are so many options for this product in stores that those who want to start losing weight have to spend a long time figuring out which oatmeal will help them and which will harm their figure. The opinion of professionals on this issue only agrees that it is better to forget about instant porridges (Bystrov, etc.): this is a tasty, fast option, but useless. Mainly because of the composition, where in the first positions there is sugar, a bunch of food additives, dyes and other unnecessary ingredients. Oatmeal for weight loss is prepared from pure flakes, but which one to choose is up to you:

Due to its hardness, Hercules is considered the most useful option for oatmeal during weight loss, because... the body spends additional energy to process coarse particles. They also cleanse the intestines better, their GI is lower, and they do not contribute to sugar spikes. However, there is a downside: Hercules is not suitable for people with a sensitive gastrointestinal tract or if there is damage to the mucous membrane.
Thin flakes that do not need to be boiled are easier to prepare and more pleasant to eat, but the cleansing of the body with it is not so obvious. According to nutritionists, the type of oatmeal does not affect the rate of weight loss.

How to properly cook oatmeal

If you are focused on quality weight loss, you will have to learn how to cook your own oatmeal correctly. Firstly, this means no use of sugar, because... it will not help you get rid of extra pounds. It is also advisable to forget about butter - this is a fat that is not needed during a diet. Secondly, doctors are convinced that the best porridge is not boiled, but steamed. Small flakes can be prepared using this method in the morning, but large flakes will have to be brewed in the evening, otherwise they will not soften to an acceptable state. For better results when losing weight, it is advisable to cook oatmeal in water.

How to steam oatmeal for breakfast

The classic way to prepare oatmeal in the morning is to pour boiling water over the required amount of oatmeal, cover and wait. This is the best option for weight loss and stomach problems. For very small ones, the waiting time is 3-5 minutes; Hercules can steam for up to 10 minutes. You choose the proportions of the ratio of flakes and water according to the desired consistency of the porridge, but keep in mind that Hercules will require more liquid than soft, thin oat flakes. If you are thinking of cooking porridge with milk, pre-heat it over medium heat.

Lazy oatmeal in a jar

If you plan to make porridge in the evening, you can steam it in a jar: this is a good way for those who are trying to lose weight but don’t have time to cook in the morning. The disadvantage is that the temperature of the oatmeal will be low, and not every liver and pancreas likes this. If you like it hot in the morning, you will have to either warm the dish or use the classic method with boiling water. For porridge, not only a jar is used, but also any hermetically sealed container with a volume of 300-400 ml.

The algorithm for preparing oatmeal for weight loss is as follows:

Pour 2/3 cup of oatmeal into a jar.
Pour the same volume of lactose-free milk, kefir or yogurt.
Cover with a lid and place in the refrigerator overnight.

Oatmeal recipe for weight loss

The best way to complement this dish if you are concerned about weight loss depends on your body. For some, even oatmeal flavored with jam will work for weight loss, but for others, even a piece of dried apricots in the morning becomes dangerous. Nutritionists call the best options for adding to morning oatmeal:

flax seeds, chia;
apples (preferably green);
kiwi;
fresh berries;
dried apricots, prunes;
crushed nuts;
cinnamon;

For dinner while losing weight, you can cook lazy oatmeal, doused with kefir or fermented baked milk. Do it in the morning, during the day the flakes will soften. If you want a more nutritious option, you can add half a pack of low-fat cottage cheese. It is especially good to supplement your evening diet with this dish after a workout to compensate for the deficiency of protein (for muscle growth) and carbohydrates. The operating technology is simple:

Pour half a cup of oatmeal into a jar.
Pour a glass of kefir.
Place 100 g of cottage cheese mashed with a fork on top.
Close, wait 5-6 hours.
Stir, eat.

With honey

When actively losing weight (not on proper nutrition to maintain weight), oatmeal does not allow the presence of sugar sources in its composition, so it becomes difficult to eat it, because. the taste is not the most pleasant. To improve the perception of this dish, you can use a little honey, but keep in mind that it is advisable to eat this oatmeal in the morning. The preparation principle is standard - 50 g of flakes are steamed with a glass of boiling water, and after 5 minutes 1 tsp is mixed in. honey while the porridge is still hot, and it can disperse.

On the water

For a fasting day before long-term weight loss, or to shift your weight to a plateau, experts advise preparing simple oatmeal. To do this, Hercules (!) is poured with cold water (1:2), put the pan on medium heat and after boiling, cook for 10 minutes. No salt or other flavoring additives should be used. Porridge is prepared in the morning from 300 g of dry product, divided into 5 meals. The dish is tasteless, but healthy. You can supplement this oatmeal, ideal for weight loss, with a spoonful of bran, but after cooking.

Steamed oatmeal

Very nutritious oatmeal for weight loss is obtained if you mix it not with fruit, but with pumpkin and nuts. You can make the recipe to your liking; there is no need to cook it, but finely chop the pumpkin and bake it first. Keep in mind that it is advisable to use no more than the same amount of pumpkin per 50 g of dry flakes, and add 1-2 tsp of nuts. (crushed). The porridge is steamed in the classic way, covered for up to 10 minutes.

Oatmeal with banana for breakfast

A tandem of oatmeal and banana helps to get out of the carbohydrate hole formed during sleep. Such food does not interfere with weight loss, and the dish turns out nutritious and tasty. It is recommended to take a small banana, weighing up to 100 g (without skin), preferably dense. The softer it is, the higher the proportion of sugar in it, which interferes with weight loss. Bran will help enhance the satiety of porridge.

A delicious breakfast dish is prepared like this:

Pour 50 g of oatmeal and 2 tbsp into a bowl. l. ground bran.
Finely chop the banana and place on top.
Pour a glass of boiling water and cover.
After 10 minutes, stir and eat.

Oatmeal for weight loss is an absolutely irreplaceable product that is used equally effectively by people trying to lose excess weight and by those who need to gain a few missing kilograms.

Is there a contradiction here? Why can one and the same product achieve such contradictory results?

The reason is not only in the amount of oatmeal eaten, but also in the method of preparation, as well as in the time when it is included in your menu. Due to the high calorie content of oatmeal, it is best to consume it early in the morning.

What are the benefits of oatmeal?

The benefits and harms of oatmeal are determined by the peculiarities of their chemical composition. They contain:

Rich multivitamin complex (vitamins B and E are the most valuable). One of the most important vitamins is folic acid (vitamin B9), which prevents serious defects in fetal development, so oatmeal is indispensable during pregnancy.
A complex of important macroelements (oatmeal is a source of magnesium, calcium, chlorine, sulfur, potassium, silicon and phosphorus).
It also contains microelements such as iodine, manganese and fluorine.

The most important plant fiber in oatmeal is beta-glucan, which swells into a viscous substance and neutralizes cholesterol. Therefore, oatmeal is useful not only for weight loss, but also in the fight against cholesterol.

A significant amount of coarse plant fiber and soft dietary fiber, which helps remove toxic substances that poison the human body.
A complex of valuable amino acids.

To learn more about the beneficial properties of oatmeal - video:

The calorie content of oatmeal is on average within the range of 360 calories (the nutritional value of different types of cereal has slight deviations).

Oatmeal categories

The food industry produces oat flakes in three categories:

« Hercules"(requiring 20 minutes of cooking).
Petalaceae(they are boiled for 10 minutes).
« Extra».

This category of cereals is divided into three varieties:

The “extra-single” variety, made from whole grains, is cooked for at least 15 minutes.
The “extra-double” variety is made from chopped oat grains and requires ten minutes of cooking.
"Extra-troika" - flakes intended for nutrition of children and people with problems of the gastrointestinal tract. Made from steamed fine grains, they do not require heat treatment at all. To prepare porridge, pour boiling water or very hot milk over them and let it brew for a while.

The healthiest porridge is made from Hercules flakes.

This porridge contains the largest amount of soft and coarse dietary fiber. Thanks to their presence, a person can get enough of a very small portion, and the feeling of fullness will not leave him for 3-4 hours.

Flakes instant cooking, having gone through many stages in the manufacturing process, are extremely quickly absorbed by the human body. Their glycemic index (the ability to raise blood sugar levels) is also significantly higher than that of cereals that require cooking (60 versus 42). That is why whole grain flakes obtained by flattening steamed oat grains will bring much more benefits.

Are there any contraindications for Hercules?

There are still contraindications:

Patients should not eat oatmeal those suffering from celiac disease– intolerance to the protein of cereals. In common parlance this disease is called allergies to grains.
Excessive consumption of oatmeal can lead to high concentrations of phytic acid, which leaches calcium from the bones of the human skeleton.
Instant oatmeal is not suitable for weight loss , due to its too high calorie content: after all, it contains a large amount of sugar, dry cream and other additives that increase their nutritional value.

Are mono-diets beneficial?

As an example, we will give the diet of one of the most popular diets.

Validity time: two weeks.
Expected result: reduction in body weight by 3-7 kg.
Five meals a day: three main meals and two snacks.

For breakfast, lunch and dinner, you should eat a serving (200 g) of oatmeal cooked in water. No sugar, butter or salt is allowed.

As a snack, you are allowed to eat a small apple and drink 200 ml of kefir.

Is this diet healthy?

Let's see how weight loss occurs if you follow this diet:

The effect of weight loss during the first three days occurs due to increased discharge of intercellular fluid and cleansing of the intestines.
A catastrophic lack of calories, which makes normal metabolism difficult, results in general weakness, dizziness, nausea and severe headache.
The body begins to make up for the lack of calories by consuming not only fat, but also muscle tissue.
The result of a two-week painful diet is a truly thinner, but completely unattractive body with flabby, sagging skin on the hips and arms.
Another unpleasant consequence of such a strict diet can be a persistent aversion to oatmeal, apples and kefir, as well as a complete eating disorder, fraught with breakdowns and a return to the previous weight category.

How to cook healthy oatmeal correctly?

To be beneficial, oatmeal for weight loss should be:

Low-calorie.
Delicious.
Consumed only in the morning, for breakfast. Remember: to lose weight, it is enough to eat it only once a day.

How to cook the “correct” oatmeal:

You will need the classic (coarsely ground) “Hercules” (heaped glass) and 500 ml of water.

The flakes are poured into boiling water.
Cook over high heat for the first few minutes, stirring occasionally.
Reduce the heat, cover the saucepan with a lid and cook until fully cooked.

To improve the taste of porridge cooked without a single gram of sugar and salt, you need to take care about tasty and healthy supplements(weight of one serving of finished porridge – 150 g):

Using your own imagination, you can endlessly vary the recipes for additives to improve the taste of your usual oatmeal.

A gentle oatmeal diet

This course of healthy nutrition must be followed for at least two weeks.

Diet developers promise a guaranteed loss of seven to ten extra pounds while following the diet they recommend.

You need to eat 5-6 times a day (breakfast, lunch, dinner and 2-3 snacks).
For breakfast, lunch and dinner, you should eat oatmeal with fruit or dried fruit (any). It is prepared from the following ingredients: oatmeal (250 g), pieces of fresh fruit or any dried fruit (100 g), nuts (50 g), 3 teaspoons of honey. This amount of food is divided into three servings and eaten during main meals.
You are allowed to eat 100 g of fruit as a snack.

Methods for preparing oatmeal

Oatmeal for weight loss can be prepared in different ways. We have already talked about traditional cooking over a fire.

For those who like to start the day with a hot breakfast, it is best to prepare porridge in a thermos. To do this, add a few tablespoons of flakes with water (boiling water, of course), in a 1:1 ratio.

Those who prefer cold oatmeal can steam it in an ordinary deep bowl, covering it with a lid and insulating it with a pillow. To avoid choking on tasteless porridge, you can steam it with honey and nuts.

If desired, oatmeal can be cooked in a slow cooker.

Cooking oatmeal in the microwave is also easy.

You can cook it with water or milk, observing a ratio of 1:4 (four parts of water for one part of flakes).

Having placed the flakes filled with water in a special container, they are covered with a special lid with holes and sent to the microwave.
Cooking time is ten minutes, power should be maximum.
You can add honey to the finished dish.

There is another original cooking method: lazy.

This quite nutritious and tasty dish is best eaten in the morning, since it is prepared from flakes containing a fair amount of plant fiber (the best option would be tender flakes of the “extra No. 2” variety). And, as you know, it is precisely these cereals that satisfy the feeling of hunger for a long time. How to prepare such a dish?

To begin with, here is a generalized recipe.

Lazy oatmeal is prepared with milk (1/3 cup required) and regular yogurt (1/4 cup). To reduce calorie content, you can cook it with kefir (replacing yogurt with it).

Having prepared a glass jar (with a capacity of no more than 500 ml) with a screw lid, pour a quarter cup of tender flakes, the same amount of fresh fruit or berry puree and a teaspoon (teaspoon) of natural honey into it.
Pour in yogurt and skim milk.
Screwing the lid tightly on, shake the jar vigorously several times to ensure that all ingredients are evenly mixed.
The space left free after shaking the jar is filled with pieces of fruit or fresh berries.
All that remains is to fit the lid tightly and place the jar in the refrigerator.

The shelf life of lazy oatmeal is 3-4 days. The softer and sweeter the fruit and berry filling, the more tender and tastier the porridge.

Lazy oatmeal can be made ahead and frozen. In this case, the jar should only be filled to ¾ of its volume (otherwise it may burst due to an increase in the volume of the solidifying liquid).

The shelf life of frozen food is about a month. Before use, you just need to remove the jar from the freezer and place it in the refrigerator overnight. By morning, a nutritious and healthy dish will be ready.

How to eat lazy oatmeal?

This dish is usually eaten cold, but if desired, you can warm it up by unscrewing the lid and placing the jar in the microwave. One minute is enough to get warm porridge. Hot breakfast lovers may want to wait a little longer.

Oatmeal in diets for hips and abdomen

A person who has a hearty breakfast will never eat too much at lunch and will not receive an excess amount of calories, which tend to be deposited on the stomach in the form of repulsive folds of fat.

The role of breakfast is equally great when following diets for losing belly fat. Its main purpose is to launch the body and increase blood sugar levels, thanks to which the human body receives the necessary supply of energy. It is oatmeal, which is a source of complex carbohydrates and dietary fiber, that can accomplish this task.

All effective diets for weight loss recommend eating at least 5-6 times a day, without overloading your stomach with large amounts of food.

The size of portions should gradually decrease in the evening. The smallest portion should be taken for dinner.

Oatmeal is equally effective for weight loss in men. You just have to take into account that they are unlikely to feel full from a portion of empty oatmeal cooked in water. Adding honey, dried fruits and nuts will help correct this deficiency.

Can you really lose weight with oatmeal?

Yes, this amazingly healthy porridge really helps normalize body weight. The rave reviews of those who have lost weight tell us this.

Numerous comments posted on forums and websites dedicated to healthy eating generally approve of diets that propose using oatmeal as a product that triggers a mechanism for normalizing weight and forming healthy eating habits.

The results of losing weight on oatmeal are, of course, different for everyone: from 2-3 to 7-10 kilograms. This depends on the severity of the diet and on the individual characteristics of the body.

Nutritionists from different schools agree that oatmeal is an indispensable product for weight loss. In terms of calorie content, “Hercules” is inferior to rice, wheat, buckwheat and even semolina porridge, and yet it satisfies perfectly, providing the necessary surge of strength in the morning. This dish, familiar to every person since visiting kindergarten, is suitable for first or second breakfast. It is easy to prepare and easy to diversify with original flavorings.

We are talking about cereals that cost a penny - flavored “quick” cereals with (often) excess sugar content will not help you get rid of extra pounds. Natural oat flakes are rich in a variety of vitamins and unique minerals, so this product is best suited for a mono-diet. If drastic efforts to lose weight are not required, Hercules should be included in your regular diet to maintain ideal physical shape.

Oatmeal diets “Lose weight wisely”

When choosing a method for losing weight, you should take into account the peculiarity of oatmeal - it actively cleanses the body of “deposits” of cholesterol, waste, toxins, but useful substances are also successfully washed out. If you prefer a mono-diet to fight weight, then do not forget to drink more fluid. Plus - arrange fasting days once a week, no more often!

One day alone with oatmeal

Cook the porridge in water to the consistency you like. There are no additional additives, which means no honey, fruits, nuts, milk or butter. You can eat as much as you like throughout the day, but in small portions of a few spoons. You should not drink oatmeal with meals, but between meals it is recommended to drink plenty of mineral still water and unsweetened green tea.

Three-day unloading

For express weight loss, both flakes and whole grains are used at once (total volume - 800 g of dry product). Let's say you took 400 grams of Hercules and the same amount of natural oats and cooked two porridges in water. During the day you eat one or the other in turn. You can drink plain water in small quantities. During breaks - unlimited unsweetened liquid (green tea, berry decoction or dried apricot compote without sugar).

The second day - everything is the same as the first, only cook the porridge and cereal in milk. The third day is oatmeal with water, but with the addition of grated green apple or other low-calorie fruits and berries. You can add a couple of chopped prunes to your morning portion. All three days you must abstain from salt and sweeteners. The result is weight loss of 2 to 3 kilograms. An excellent pre-holiday option.

Oat week diet

Seven days is a long time to survive on oatmeal alone. You can endure it, but it is stress for the body. Therefore, the weekly diet should be more varied than with mono-diets.

The basis is boiled oatmeal three times a day, 200 g per serving. For the first two days they are boiled in water, from the third to the seventh day you can alternate porridge with milk. Special additives are a “bonus”:

day 1 – one bifidok without sugar for lunch;
day 2 – half an apple for breakfast and cabbage salad with carrots (without salt, with lemon juice and olive oil) for lunch;
day 3 – green apple for lunch and a glass of kefir for dinner;
day 4 – cucumber or radish salad for lunch, kefir (200 ml) for dinner;
day 5 – in addition to porridge, one day, one apple, a handful of prunes, a small orange and a small portion of vegetable salad without salt;
day 6 – apple, yogurt, fresh tomatoes, cucumber, radish, bell pepper;
day 7 – an apple, a banana, fresh cucumbers, cabbage salad, a glass of low-fat yogurt or 1% kefir for a day.

Longer-term diets include low-calorie, but nutritious meals with oatmeal meals once a day.

You will find even more options for oatmeal diets. The publication talks about following a weight loss regimen using a “chess” menu, an express cleansing method, and three other diets.

Dietary dishes based on "Hercules"

The oatmeal steams, forming a sticky mass. This property can be used to prepare dietary baked goods.

Berry casserole

Ingredients:

a glass of low-fat cottage cheese;
two glasses of frozen berries;
one and a half glasses of oatmeal;
six proteins;
a packet of baking powder for dough;
half a glass of one percent kefir.

Preparation:

First of all, grind the cereal into flour. Then add cottage cheese and kefir, well-beaten egg whites, and baking powder to the bowl. Stir.

Grease the mold with oil. Pour in the berries (if necessary, you can replace them with a finely chopped apple without peel), pour the resulting “dough” on top.

Bake for half an hour, setting the temperature to 180-200 degrees.

Fruit and grain salad

Ingredients:

one apple;
half a lemon;
a small handful of cashew nuts;
spoon of honey (teaspoon);
three tablespoons of Hercules;
the same amount of milk - 3 tbsp. l.;
six tablespoons of water.

Preparation:

In the evening, mix the flakes with warm water and leave to swell in a thermos.

In the morning, heat the milk in the microwave and pour it into a cup with steamed cereal. Add honey and stir.

Squeeze lemon juice into a plate, coarsely grate the apple into it, add crushed nuts. Combine with sweetened cereal. If the fruit is sweet, you can do without honey.

Vegetable Pie

Ingredients:

half a cup of pre-ground flakes;
a glass of low-fat cottage cheese;
squirrels - six pieces;
one bell pepper;
one tomato;
if desired, a bunch of basil or other herbs;
about fifty grams of hard cheese.

Preparation:

Make a dough from proteins, oatmeal “flour” and cottage cheese. Place on an oiled baking sheet and flatten into a flat cake shape.

Carefully place the filling on top - chopped vegetables and finely torn greens. Sprinkle with grated cheese.

Cook in the oven for half an hour to forty minutes.

Oatmeal jelly and decoction for weight loss

What to do if the taste of oatmeal porridge causes persistent rejection - despite attempts to camouflage it with cream, nuts, berries, honey and other additional ingredients? Don’t fight disgust, use cereal to prepare a decoction or infusion that you can drink in one gulp - like medicine.

Before going to bed, pour two tablespoons of pre-ground Hercules into a thermos, add two glasses of boiling water, and seal tightly. In the morning, strain the drink and start the “treatment” - on an empty stomach (half an hour before your next meal) drink 100 milliliters of “oat water”. There is no need to throw away the grounds; they will make a decent portion of scrub for the face or body.

The product is easier to prepare from whole oats. Rinse half a glass of cereal and pour two glasses of water in a saucepan, leave for a day. In the evening, place the infusion on the stove and simmer over low heat for 20-25 minutes. Set aside, wrap and let sit again overnight. In the morning, drain the liquid and add cool boiled water to make a liter of broth. This amount is enough for three days if you drink a third of a glass before meals.

Combine a heaping cup of cereal and four cups of water. Let it brew for ten hours, then pour it into a saucepan and bring to a boil. Setting the temperature to minimum, simmer for an hour under the lid. Cool, strain, squeeze out the grounds and puree them in a blender. The gruel should be returned back to the pan and boiled along with the remaining liquid for another 15-20 minutes. If desired, sweeten with honey or add lemon juice. The jelly is stored in the refrigerator; you need to drink it on an empty stomach, three times a day. After a month's course, a break of two to three weeks is necessary.

"Scrubs" for the intestines

Cleansing the intestines in some situations is a necessary process. Before medical procedures (surgeries, examinations of internal organs), it is carried out quite strictly, using special drugs or procedures. At home, for prevention, general health or weight loss, you can use a gentle method using oatmeal.

There are separate methods for those who are used to refueling heavily before work, and people who are not able to cram breakfast into themselves in the morning. In any case, after such a start to the day, the intestines will work like clockwork!

Dry scrub for those who don't want to

In the evening, pour one tablespoon of oatmeal (unground) with cool boiled water in an amount of 100-150 ml. No salt, no sugar, milk - if desired (it can replace part of the water). You don't need a thermos either - soak the cereal and leave it until the morning.

When you wake up, drink plain boiled water. After 10 minutes, strain out the remaining liquid from the oatmeal. Chew the resulting pulp thoroughly and swallow (without drinking or biting). The first full meal after the procedure is allowed three hours later.

Cleanse with steamed oatmeal

To prepare the Hercules internal scrub, grind (in a coffee grinder, blender or hand mill). To save time, you can do this in advance and store the resulting “flour” in an airtight jar. In the morning, immediately after waking up, boil water (or milk). Pour in the oatmeal, cover and wrap. For 3 tablespoons of the product you will need less than a full glass of liquid.

In a quarter of an hour you will have a plate of steamed porridge for a full breakfast. Sugar and salt are prohibited, but you can add a drop of honey, a pinch of cinnamon, a piece of grated apple, finely chopped dried apricots or a handful of raisins.

Oatmeal in the fight against cellulite

Subcutaneous fat deposits are the same cellulite that is not easy to cope with even with the help of hardware correction methods. Oatmeal also demonstrates unique properties here, sometimes proving to be a more effective remedy than proprietary gels, scrubs and creams.

Bath for weight loss

Removing toxins and stimulating lipid metabolism is possible with regular bathing in water with oatmeal broth (a glass of liquid is added to the bath). Aromatic oils, healing herbal infusions and other “tricks” will help enhance the effect, but they should be used only if there are no contraindications.

Alternatively: take half a glass of dry, pure Hercules (without flavorings or sugar), add a couple of drops of lavender or other oil, a pinch of dry chamomile (or other medicinal herbs, if desired). Stir. Place in a linen bag or wrap in a rag, tying tightly at the base.

Fill the bath with boiling water (about a third), put a handful of sea salt, put in a bag of oatmeal - while the water cools, the product will steam. After about fifteen minutes, bring the moisture to the desired temperature so that the bath is not too hot - this is harmful to the blood vessels. Immerse yourself and meditate for a quarter of an hour (or a little less, depending on how you feel).

Anti-cellulite wrap

The higher the elasticity and firmness of the skin, the less chance of cellulite. “Wrapping up” will help in this fight. You will need honey, cream or sour cream, oatmeal - they must first be turned into flour, and then steamed with boiling water, allowed to brew and swell. For the procedure, a glass of ground Hercules and 100 ml of water is enough. If the cereal is still large, you can boil it for several minutes over low heat.

Add a tablespoon of honey and thick cream (sour cream) to the resulting porridge, wrap the container with a towel and let it cool slowly for an hour or two. Apply the warm mixture to the body in problem areas, wrap first with cling film, and then with a warm scarf. Rest for half an hour, covered with a blanket, and after that, take a shower and rub yourself dry.

Vitamin scrubs

Scrubbing not only cleanses the epidermis, but also provokes its active blood supply - as a result, metabolic processes are accelerated and subcutaneous fat is destroyed. Hercules-based products are suitable for the whole body. As additional ingredients, you can choose a variety of biologically active components or cosmetics.

Essential oils for sensitive skin

The volume depends on the size of the body surface to be treated. For each spoon of dry oatmeal, add a drop of tangerine, lemon or any other oil suitable for your skin type. Pour boiling water in a 1 to 1 ratio, stir, let cool, and then go into the bath and scrub as usual (for example, using a hard glove). After 5-6 minutes, rinse with warm water.

Coffee for tone and aroma

For half a glass of Hercules you need a tablespoon of black coffee (ground, not heat-treated). Grind both ingredients further in a blender (you can mix them both before and after the process). Add boiling water a little at a time, remembering to stir - the consistency of the scrub should resemble liquid dough. When it cools down, start rubbing it into the skin in a circular motion.

Salt against orange peel

One scoop of sea salt, two of sour cream, four of chopped oatmeal. In this case, water is not required. The ingredients are combined, whipped and applied with massage movements.

You can continue the experiments yourself, adding components as desired. Aloe juice, which has bactericidal properties, can be poured into a scrub if you are prone to inflammation, fresh cucumber pulp can be added for rejuvenation, and rice flour can be used for the proper functioning of the sebaceous glands. Remember: the more delicate the skin, the more carefully you need to grind the oatmeal.

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 without gaining 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 with a lid 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 will make the dough 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 yogurt, 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.

People have long known about the benefits of oats. Healthy nutrition experts say that oatmeal in any form should be present in the diet, and adherents of proper nutrition cannot imagine their morning without a plate of oatmeal. Oat products, and especially porridge, have a beneficial effect on human health and help maintain a healthy weight. Thus, oatmeal is considered one of the most popular and effective products for normalizing weight.

The benefits of oat porridge for weight loss

Oat flakes are a valuable storehouse of proteins, fiber, vitamins, iodine, fluorine, folic acid, biotins, calcium, magnesium and potassium, amino acids and other trace elements that the body requires for normal functioning.

The benefits of cereal for weight loss cannot be overestimated:

Cleanses the intestines and stomach;
Activate the body's protective processes;
Reduce cholesterol levels;
Reduce the risk of developing heart disease and thrombosis;
Remove harmful substances from the body;
Gives a feeling of fullness for a long time.

Varieties of oatmeal diets

Diet based on oat porridge with fruits

The diet lasts 5-7 days. During the day, you need to eat 3 servings of oatmeal, 250 g each, in the morning, afternoon and evening, and replace other meals with fruit to taste. You need to eat every 3 hours.

“Four-day” diet with oatmeal porridge

The first day

Breakfast : ½ cup oat flakes, boiled in water.
Snack : several nuts, unsweetened green tea.
Dinner : oatmeal steamed with boiling water, you can add 1 tsp. honey
Snack : Light salad of sliced cucumbers and radishes.
Dinner: oat porridge with water and a handful of berries.

Second day

Breakfast : oat porridge cooked in water.
Snack : 200 ml kefir.
Dinner : oatmeal steamed with boiling water, you can add 1 tsp. honey
Snack : half a grapefruit and green tea.
Dinner : flakes boiled in water, several pieces of prunes and dried apricots, as well as 1 fig.

Day three

Breakfast : Hercules on the water.
Snack : low-fat yogurt.
Dinner : rolled oats, steamed with boiling water, seasoned with 1 tsp. honey
Snack : 1 small orange, unsweetened green tea.
Dinner : oatmeal steamed with boiling water, a handful of raisins.

Day four

Breakfast : oatmeal porridge with water.
Snack : 200 ml kefir.
Dinner : rolled oats, steamed with boiling water, seasoned with 1 tsp. honey
Snack : 1 small orange, lettuce.
Dinner : oatmeal, steamed with boiling water, 1 pear.

Strict oatmeal diet

Lasts one week. For the first three days of the diet, you should only consume oat porridge, cooked according to the instructions on the package. No added flavors or seasonings are allowed. Porridge can be washed down with green tea or clean water, as well as herbal infusion. On the following days, 1 green apple is added to the porridge.

Fasting day on Hercules

Divide 1 glass of rolled oats into 5 equal portions. They must be consumed during the day, and the last portion should be eaten no later than 18:00. As for liquids, you can drink green tea without sugar and water.

Oatmeal porridge recipes for weight loss

Whole grain oat porridge

Will be needed:

whole oat grains – 200 g;
water – 400 ml;
salt to taste.

Preparation:

Rinse the grains;
Boil water and add oat grains to it. Add salt to taste. Cook for 40 minutes over low heat;
Let the flakes sit in a warm place for about half an hour.

Healthy and low-calorie porridge is ready!

Hercules with apples for weight loss

Will be needed:

rolled oats – 250 g;
apple juice – glass;
raisins – 100 g;
green apple – 1 piece;
water - glass;
cinnamon - a pinch.

Preparation:

Rinse the raisins, add boiling water, leave for 18-20 minutes;
Grind the apple;
Pour rolled oats into a saucepan, add water and juice. Boil. After boiling, cook for 13-15 minutes;
Serve with cinnamon and apple.

Oatmeal without cooking for weight loss

Will be needed:

cereal – 3 tbsp. l.;
water – 150 g;
dried apricots and raisins - 1 tbsp each;
honey – ½ tsp;
candied fruits – 1 tsp;
coconut flakes - a pinch;
green apple – 1 pc.

Preparation:

Pour rolled oats, raisins and dried apricots into a plate;
Pour boiling water, cover with a lid or plate and leave overnight;
In the morning, add grated apple and remaining ingredients.

Prepare the porridge in the evening.

Will be needed:

oat flakes – 250 g;
pumpkin – 150 g;
water – 250 ml;
skim milk – 400 ml;
cinnamon.

Preparation:

Place the pumpkin in a saucepan and add water, after boiling, cook for 18-20 minutes;
Puree the pumpkin in a blender;
Place the flakes in a saucepan and add milk. Cook for 10 minutes after boiling;
Let it brew for half an hour;
Add pureed pumpkin and cinnamon.

Oatmeal breakfast recipes for weight loss

Hercules porridge classic

Will be needed:

oat flakes – 1 cup;
water – 500 ml.

Preparation:

Boil water, add flakes to boiling water;
Cook over high heat for a couple of minutes, stirring vigorously;
Reduce gas and cover the porridge with a lid, cook until fully cooked.

The porridge can be supplemented with an apple, low-fat cottage cheese, a pinch of cinnamon, nuts or raisins.

Cold way to make oatmeal for breakfast

Will be needed:

rolled oats – 30-50 g;
skim milk – 200-300 ml.

Preparation:

Pour cold milk over the cereal, let it brew for 15 minutes;
Add dried fruits or nuts to taste.

Microwave porridge for breakfast

Will need:

rolled oats – 30-50 g;
skim milk or water – 200-300 ml.

Preparation:

Pour milk or water over the cereal;
Place in the microwave for a couple of minutes.

Hercules, prepared in the evening

Will need:

rolled oats – 30-50 g;
drinking yogurt without additives – 200-300 ml.

Preparation:

Pour yogurt over the flakes;
Leave overnight;
Add dried fruits, apple, cinnamon to taste.

Oatmeal with milk for weight loss

There is a lot of controversy surrounding milk and its benefits for weight loss. Some people think that oatmeal cooked with milk does not help you lose weight, while others say it’s the opposite. Nutritionists recommend using skim milk or the lowest percentage of fat when cooking oatmeal. It is allowed to mix milk with water in a 1:1 ratio.

Oatmeal porridge with milk and dried fruits for weight loss

Will be needed:

rolled oats – 50 g;
milk – 320 g;
honey – 1.5 tbsp. l.;
dried fruits – 80 g.

Preparation:

Boil milk;
Pour rolled oats into boiling milk and cook, stirring;
After a few minutes, remove from heat;
Leave in a warm place for about half an hour;
Meanwhile, chop dried fruits;
Heat a frying pan and add honey, add dried fruits, stir and remove from heat;
Put the porridge back on the fire and add dried fruits and honey, heat for a few minutes.

Oatmeal with honey for weight loss

Honey is added to oatmeal for sweetness, replacing sugar. And, although honey contains quite a lot of calories, a very small amount of it will not only not harm you, but will also help you lose weight. If oatmeal is consumed for weight loss, it is not recommended to use more than 1 tablespoon of honey. Oatmeal with honey quickly cleanses the body of “deposits” of toxins and other harmful substances accumulated in the intestines and blood vessels.

Will be needed:

rolled oats – 100 g;
honey - 1 tbsp. l.;
water – 200 ml.

Preparation:

Boil water and add oatmeal to it;
Cook until done;
When serving, season with honey.

Oatmeal with water for weight loss

Steamed oatmeal

Will be needed:

oatmeal – 75-100 g;
water – 100-150 g;
honey, dried apricots - to taste.

Preparation:

Pour boiling water over the flakes;
Add honey and dried apricots;
Cover with a lid and leave for about 10 minutes.

Oat milk

Will be needed:

coarse flakes – 100 g;
water – 200 ml;
honey – ½ tsp.

Preparation:

To boil water;
Pour water over the flakes, stir and let sit overnight;
Add honey in the morning;
Beat the mixture with a blender and then pass through cheesecloth.

Contraindications

Like any product, oatmeal has a number of contraindications. Oatmeal flakes are not recommended for daily consumption over a long period of time, as they contain phytic acid, which prevents the body from absorbing calcium and promotes its leaching.

The quality of oatmeal also needs to be approached with extreme caution - most unscrupulous manufacturers add starch to oatmeal flakes, which turns into ordinary sugar in our body.

Finally, oatmeal is contraindicated for people with gluten intolerance. Be careful and consult your doctor before choosing an oat diet.

Is it possible to lose weight on oatmeal?

Indeed, you can lose weight on oatmeal. This healthy and tasty porridge helps you regain normal weight and get started with proper nutrition. The results are different for everyone - depending on the characteristics of the body and the chosen diet. For example, some manage to lose up to 10 kg in the shortest possible time. The normal rate of weight loss per week on oatmeal is considered to be about 3.5-5 kg.

Video about the oat diet

Dr. Agapkin talks about the benefits of oatmeal and reveals the secrets of the oatmeal diet:

In the next article we will talk about others.

An oatmeal diet will be useful not only for those who are trying to lose extra pounds, but also for those who want to improve the general condition of their body and improve the functioning of the gastrointestinal tract. Rave reviews and recommendations from doctors speak only in favor of oatmeal. Try it too, perhaps oatmeal is your weight loss product.