Oatmeal diet - results and effect. Oatmeal diet menu for weight loss, reviews of results Oatmeal diet menu for 7

• Efficiency: 3-5 kg ​​in 3 days or one week
• Dates: from 3 days to 1 month
• Product cost: from 50 to 200 rubles per day

General rules

The oatmeal diet for weight loss, also often called the Hercules diet, is a quick, simple, effective and, most importantly, affordable method of weight correction towards weight loss. If you strictly follow all the rules of this dietary regimen, in just a week of following it, you can not only lose 3-5 extra pounds, but also improve your own health.

In addition to its effectiveness in reducing body weight and reducing inches in the waist, the oatmeal diet is characterized by pronounced cleansing properties in relation to the digestive tract, and there is a general improvement of the entire human body. It is for this reason that gastroenterologists, for preventive purposes, recommend introducing oatmeal into the diet of all people predisposed to diseases of the organs and systems of the abdominal cavity. Systematic consumption of porridge from this cereal can prevent the development, and other pathologies of the digestive system.

Nutritional value and beneficial qualities of oatmeal

The question of whether it is possible to eat oatmeal on a diet has been completely closed by specialists in the field of nutrition for a long time, since oatmeal has been successfully used for many decades in various weight-correcting and therapeutic dietary techniques.

Oatmeal itself, in all its production forms, is highly valued for its availability, ease of preparation, pleasant mild taste and many qualities that have a positive effect on the human body.

As part of maintaining a diet on oatmeal, nutritionists recommend preparing it from whole grains or Hercules flakes, as their nutritional value, as well as mineral and composition are largely similar to each other.

100 grams of cereal contains: 12.3 g of proteins (in Hercules - 12.3 g); 6.1 g fat (in Hercules - 6.1 g); 8 g fiber (in Hercules - 6 g) and 59.5 g carbohydrates (in Hercules - 61.8 g).

The calorie content is 342 kcal for cereals and 352 kcal for cereals, however, when prepared, the calorie content is significantly reduced and is approximately 80 kcal for porridge cooked in water and about 105 kcal for porridge cooked in low-fat milk.

Oatmeal contains a significant amount of: N , RR and many vitamins Group B ( ; ; AT 4 ; AT 5 ; ; ). This cereal is rich in copper, iron , zinc, calcium , sodium, potassium , manganese, phosphorus And magnesium . In addition, the structure includes a large number and, taking into account all the irreplaceable ones.

One of the advantages of oatmeal is its medium glycemic index , which is at the level of 55 units, which allows oatmeal to be not only healthy, but also a completely safe food product. The only absolute contraindication to its consumption is a disease - celiac disease (celiac enteropathy ), in which the human digestive tract is not able to completely process the substances that make up cereal crops.

This glycemic index, along with a large amount of “slow” carbohydrates (digested over a long time), not only fully supplies the body with the energy it needs, but also prevents spikes in plasma sugar, thereby stabilizing its level.

Contains oat proteins beta glucan slows down the absorption of “bad” substances into the gastrointestinal tract and promotes its rapid elimination, which protects the vascular system from the formation of cholesterol plaques and prevents the development of the process.

In addition, polymeric carbohydrates released during the cooking of porridge form mucus, characterized by an enveloping effect, which protects the inner surface of the intestines and promotes the healing of existing lesions. It is for this reason that oatmeal is often included in therapeutic diets prescribed for the treatment of many inflammatory pathologies of the gastrointestinal mucosa.

In addition to this, oat mucus creates favorable conditions for the reproduction and vital activity of those beneficial to the digestive tract, which serves as a preventive measure and also activates the contraction of smooth intestinal muscles, thereby forcing the excretion of feces and preventing them from stagnating in the intestinal lumen.

Oatmeal can serve as a significant source of protein and fiber (just one bowl of porridge from this cereal provides the body with 1/4 of the daily requirement of dietary fiber). In the human digestive system, oat fiber acts as a kind of “brush” that absorbs and evacuates deposits of various slag and, including salts of heavy metals. This helps to normalize the functioning of the intestines and the full absorption of all useful substances coming from food, thereby facilitating the overall reorganization of the body and the process of weight loss due to a decrease in the need for food.

The presence of B vitamins in oats, for the most part, has a beneficial effect on the productive functioning of the brain and the entire nervous system as a whole. A sufficient intake of this component into the body stabilizes the emotional background, activates memory, thinking processes, and protects a person from various conditions. A stable level is also a prerequisite for the full functionality of the system.

Together with group vitamins IN , vitamins N , E And RR have a positive effect on the mucous membranes and skin of a person, and the pronounced activity of oatmeal ensures clean skin, beautiful hair and healthy looking nails.

Thanks to macronutrients such as calcium And phosphorus , as well as microelement fluorine , eating oatmeal strengthens all bone tissues of the human body, including teeth. In addition, regular consumption of oatmeal serves to prevent the development of many age-related pathological changes in the musculoskeletal system, including (if there is a sufficient amount in the diet).

Microelement iron , which is present in oats in sufficient quantities (1/5 of the daily value in 100 grams of cereal), maintains the function of the hematopoietic organs at the proper level, restores plasma concentration and protects the human body from development anemic states.

For people with insulin independence, without attacks hypoglycemia , both oatmeal itself and its bran, which contain inulin , which is a kind of analogue of plant origin. This polysaccharide reduces the concentration of plasma glucose, and in addition to this, has properties that stabilize the intestinal tract. .

Cooking oatmeal

As mentioned earlier, the most suitable cereal for following an oat diet is this cereal (in whole or flattened form) or Hercules flakes (prepared in a factory from premium oat kernels). Naturally, in comparison with raw cereals, heat-treated Hercules flakes are somewhat inferior in terms of calorie content and content. minerals and other useful substances, however, taking into account the short duration of the basic oatmeal diet options (from 3 to 7 days), such a discrepancy can be considered insignificant.

Oat groats

Before cooking oatmeal for a diet with water or milk, you should choose a high-quality main product in the store, for which you must adhere to the following rules:

• choose cereals or flakes packaged in transparent packaging, as this will help you fully appreciate the structure and color of the product;
• grains and flakes must be approximately the same size and represent a homogeneous bulk mixture;
• the color shades of the product should vary from beige to cream;
• the packaging should not contain any foreign inclusions (clumps, litter, other grains, etc.);
• The expiration dates on the packaging must correspond to the selected period of time for the diet.

Cooking porridge from cereals

If you choose whole or flattened oats, you must remember that porridge from them, although it contains a larger amount of useful substances, is more nutritious. The process of preparing porridge from whole grains takes approximately 60 minutes, and a dish made from flattened grains takes approximately 30 minutes. Such porridge takes longer to be absorbed by the body and, accordingly, saturates it for a longer period of time.

In order to preserve the maximum amount of micronutrients ( minerals , etc.) you need to cook the cereal porridge over low heat, stirring it occasionally, until a homogeneous consistency is obtained. If an overly slimy, viscous mass forms during the cooking process, you must close the pan with a lid and leave the porridge under it for about 3-5 minutes. It should be remembered that the finished porridge increases 4 times in volume.

Making porridge from Hercules flakes

Premium oatmeal can be prepared cold or hot:

• in the first case, it is necessary to pour the required amount of flakes with cold boiled water from early evening and leave them to swell overnight (sometimes the process of full swelling of the flakes can take up to 24 hours);
• in the second case, the required portion of the flakes should be poured with boiling water, tightly closed with a lid and kept in this state for about 15 minutes.

Regardless of the preparation method, it is prohibited to supplement dietary porridge with any additives (butter, salt/sugar, berries, fruits, etc.), with the exception of options for mixed long-term oat diets.

If you follow certain types of dietary nutrition, it is permissible to include other oat dishes in your diet in addition to porridge. For example, many nutritionists recommend eating oatmeal cookies on a diet to diversify the menu. Whether it is possible to eat dishes made from oatmeal or Hercules, as well as how to make them dietary and healthy, should be found out in advance, in accordance with the chosen oatmeal diet option.

Preparing for the diet

Before starting the oatmeal diet itself, it is recommended to undergo a preliminary stage of cleansing the intestines and preparing the body for a dietary diet, which can last from 1 to 3 days.

As a rule, this preparatory stage is carried out by eating rice water, prepared by infusing 4 tbsp. l. rice in 1 liter of cold boiled water overnight. In the morning, the infusion should be put on low heat and cooked for about 60 minutes until the jelly becomes thick, then cool it at room temperature.

Congee

A decoction of 200 ml prepared in this way should be consumed for breakfast on an empty stomach, after which for the next 5 hours, refrain from taking any food or drink except ordinary clean water. After this time, you can eat familiar foods, limiting their portions and excluding from your diet sweet, fatty, flour, fried and other dishes that do not correspond to the concept of proper nutrition.

Varieties of oatmeal diet

Today, there are three basic options for an oatmeal diet for weight loss, the menu of which includes porridge made from oats or Hercules flakes as the main nutritious product. The first type of this diet is a “hard” mono-diet, and the other two are its lighter modifications.

Oat mono-diet for 3 days

The mono-diet diet based on oatmeal is designed for only three days, during which you can eat exclusively oatmeal porridge prepared in water from premium-grade cereals or oat flakes. The mono-diet drinking regime allows only pure water and “empty” (without sugar and other additives) green/herbal tea in a total volume of about one and a half liters.

Based on the initial body weight indicators, in 3 days of an oatmeal mono-diet you can lose 2-5 kilograms of weight, while simultaneously improving the digestive system. The frequency of the 3-day mono-diet is once every six months, but as one fasting day you can practice it monthly or even weekly.

Oatmeal diet for a week

In addition to the already familiar porridge, the seven-day oatmeal diet also includes some dried fruits, vegetables, fruits, as well as dairy products, including low-fat milk (up to 2% fat), which can be used to prepare porridge from cereals or pour it into Hercules cereal "(for swelling). Meals are taken three times a day, with the last one being 3 hours before bedtime.

Allowed drinks and their volume correspond to the mono-diet (green/herbal tea, pure water). By strictly following this version of the oatmeal diet, you can lose from 500 grams to 1 kilogram of excess weight every day and at the end of its term you will lose an average of 4-6 kilograms.

The oatmeal diet for a period of 10 days to 1 month is a more gentle diet, consisting of two stages, the first of which lasts 7 days and is almost similar to the previous version of the diet, and the second (from the 8th day until the expected end of the diet) must be complemented with other dishes.

During the second stage of such a diet, an extended diet of 5 meals a day is introduced, which recommends, in addition to eating oatmeal, to eat low-fat dairy products, herbs, fruits, vegetables, berries, dried fruits and nuts. You are allowed to drink the same green/herbal tea and clean water, in an approximate volume of up to one and a half liters per 24 hours. A month of following such a diet can show from minus 10 kg to minus 15 kg on the scales.

Authorized Products

It goes without saying that the list of permitted products is formed depending on the chosen dietary option. The only constant ingredients of any type of oatmeal diet remain: oatmeal (in the form of cereal or Hercules flakes) and the recommended liquid (green/herbal tea, pure water).

Oat mono-diet for 3 days

The very concept of a mono-diet implies the use of only one food product throughout its adherence, which in this case is oatmeal, prepared in water using the methods described above from cereals and/or Hercules flakes.

Oatmeal diet for a week

In addition to the usual oatmeal, the diet of the seven-day version of this diet includes some dried fruits, vegetables, fruits and dairy products, namely:

• dried apricots, prunes;
• tomatoes, cabbage, radishes, carrots, cucumbers;
• oranges, pears, apples;
• low-fat (up to 2% fat) milk and kefir, as well as natural yogurt.

Long-term oat diet from 10 days

The list of products for the first 7-day stage of a long-term oat diet is completely similar to the list described above.

The second stage menu of this dietary option can be varied:

• any greens (parsley, cilantro, dill, lettuce);
• fruits (citrus fruits, pears, kiwis, peaches, apples, apricots);
• vegetables (cabbage, cucumbers, paprika, tomatoes, radishes, carrots, beets);
• berries (currants, plums, strawberries, cherries, blueberries, watermelon);
• dried fruits (raisins, figs, dried apricots, prunes);
• low-fat dairy products (kefir, pure yogurt, fermented baked milk, milk);
• nuts (cashews, almonds, pistachios, walnuts);
• natural honey.

Table of permitted products

Fully or partially limited products

Without exception, all varieties of the oat diet are prohibited from consumption:

• salt, seasonings and spices;
• sugar and other sweeteners;
• other cereals;
• some berries and fruits (melon, bananas, mangoes, grapes);
• individual vegetables (corn, potatoes, pumpkin, sweet potatoes, squash);
• sausages of any kind;
• smoked, fried foods;
• legumes;
• pasta and other flour products;
• meat dishes, including poultry and fish;
• ketchups, mayonnaise, as well as other sauces and marinades;
• all canned food (fish, vegetables, meat, etc.);
• fatty dairy products;
• any sweets (puddings, candies, jam, marshmallows, cakes, etc.);
• factory nectars, fruit drinks, compotes;
• alcoholic drinks;
• sweet and sparkling water.

Table of prohibited products

Oatmeal diet menu for weight loss (Eating routine)

Oat mono-diet for 3 days

The nutritional regimen of the 3-day mono-diet on oatmeal is very “tough” and at the same time unusually simple. During all three days of such a diet, you must eat only oatmeal, cooked exclusively in water without adding any other ingredients to it.

In the case of 4 meals a day, portions of such porridge should not exceed 250 grams, and with 5 meals a day it should correspond to 200 grams. During the entire period of the mono-diet, you are encouraged to drink plenty (about 1.5 liters) of permitted liquids, namely clean water and unsweetened herbal/green tea.

Oatmeal diet for a week

The menu for a weekly version of the oatmeal diet is strictly scheduled by day and consists of 3 daily meals, during which you can consume 200-250 grams of oat porridge, prepared not only with water, but also with low-fat (up to 2% fat) milk.

In addition, almost every meal is supplemented with other dishes from the list of foods allowed on this diet (dried fruits, vegetables, fruits, fermented milk products). The final meal should be completed 3 hours before bedtime. It is recommended to drink the liquid allowed on the diet (green/herbal tea, pure water) no earlier than half an hour after eating.

Long-term oat diet from 10 days

The diet of long-term oatmeal diets, followed for 10 to 30 days, is more varied and divided into two stages. The first stage lasts 7 days and completely repeats the menu of the previous version of the oatmeal diet, with the exception of the possibility of seasoning the prepared porridge with 1 tsp. flaxseed or olive oil or natural honey.

The second stage, starting from the 8th day, already consists of 3 main meals (breakfast/lunch/dinner) and two snacks taken between them.

As a basic product three times a day, you can eat porridge or homemade oatmeal cookies, flatbreads, pancakes and other dishes, in the preparation of which it is permissible to use additional products from the list allowed on the diet. Between main meals, you should eat small portions of the recommended low-fat dairy products, herbs, fruits, vegetables, berries, dried fruits and nuts, and continue to drink only green/herbal tea and clean water (30 minutes before meals or half an hour after them) .

Throughout the diet, arbitrary combinations of all permitted products are allowed in a total serving of no more than 200 grams (for example, 150 grams of porridge prepared with milk can be supplemented with 50 grams of berries or nuts).

The menu for one day of the second stage of a long-term oat diet looks like this:

Important!

If you follow an oat diet for more than 7 days, it is recommended to take multivitamin complexes .

Oatmeal diet, sample menu for a week

Below is a menu for a weekly version of the oatmeal diet with serving sizes of cereal porridge or Hercules flakes corresponding to 200-250 grams.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Recipes for dietary oats

Long-term and mixed versions of the oat diet, the menu of which can be varied with other food products, allow the consumption of not only oat porridge, but also other dishes prepared on its basis. It is worth noting that various recipes for dietary oatmeal cookies are especially popular, some of which will be given below.

The easiest oatmeal cookie recipe

Required ingredients:

• premium oat flakes – 200 g;
• hot water – 200 ml;
• natural honey – 2 tbsp. l.

Pour hot water over the flakes and leave them to soak for about 40 minutes. Mix the resulting mass thoroughly with honey until you obtain a kind of dough.

Cover a baking tray with baking paper and use a tablespoon to place the dough onto it in the shape of future cookies. Place the baking sheet in the oven, preheated to 180°C, for 15-20 minutes.

Flourless Banana Oatmeal Cookies

Required ingredients:

• skim milk – 70 ml;
• ripe banana – 1 pc.;
• coconut flakes – 10 g;
• fructose – 1 tsp. (not necessary).

Beat the milk and banana with a blender until a homogeneous mass, then add oatmeal, shredded coconut pulp, fructose (optional) and mix thoroughly.

In the form of cookies, place the mixture on a baking tray lined with baking paper and cook in the oven (180°C) for approximately 20 minutes.

Hercules cookies with kefir

Required ingredients:

• oat flakes “Hercules” – 250 g;
• 1% kefir – 200 ml;
• fresh black currant – 100 g;
• natural honey – 1 tbsp. l.;
• cinnamon – 1 tsp.

Pour kefir over Hercules flakes and leave for 30 minutes (the amount may vary depending on the thickness of the kefir and the heat treatment of the flakes). Add all the remaining ingredients to the resulting mass and mix them thoroughly, being careful not to crush the currants.

Place the resulting dough in portions on a baking sheet, having previously covered it with baking paper, and bake in the oven at 180°C for about 20 minutes.

Dietary cookies made from oatmeal with cottage cheese

Required ingredients:

• premium oat flakes – 100 g;
• low-fat cottage cheese – 100 g;
• egg white – 2 pcs.;
• natural honey – 1 tbsp. l.;
• cinnamon – 1 tsp.

Mix cottage cheese, egg whites, honey and cinnamon in a blender. Add oat flakes to the resulting mixture and mix everything thoroughly until it reaches a dough consistency.

Place the dough in portions on a baking sheet lined with baking paper and bake it in an oven preheated to 180°C for 15-20 minutes.

Oatmeal pancakes

Required ingredients:

• oatmeal – 350 g;
• baking powder – 1 tsp;
• chicken egg – 2 pcs.;
• fructose – 0.5 tsp;
• vegetable oil – 1 tbsp. l.;
• water – 250 ml.

Grind the eggs with fructose, combine this mixture with baking powder, pour boiled water over it and mix thoroughly. Sift the oat flour and add it to the liquid mixture in small portions (stirring constantly). At the end, add the vegetable oil and instantly stir until it forms a batter. Let it brew for 15-20 minutes.

Bake oatmeal pancakes on both sides in a pancake pan with a small amount of hot vegetable oil.

In principle, a recipe for oatmeal pancakes for proper nutrition can be prepared from only three required ingredients, namely: oatmeal, milk/water and a chicken egg.

Diet oatmeal pancakes

Required ingredients:

• premium oat flakes – 100 g;
• ripe apple – 1 pc.;
• egg white – 1 pc.;
• natural honey – 2 tsp.

Using a blender or coffee grinder, grind the oat flakes to the consistency of flour. In a deep bowl, thoroughly mix the crushed flakes, honey and egg white. Wash the apple, peel it, chop it carefully, add it to the bowl with the oat mixture and carefully mix everything together until it becomes a not very thick dough.

Heat a non-stick pancake pan, place the resulting dough in portions and fry the oatmeal pancakes on each side for a couple of minutes.

Oatmeal soup with vegetables

Required ingredients:

• premium oatmeal - 1/4 cup;
• white cabbage – 300 g;
• broccoli – 400-500 g;
• parsley – 1/2 bunch;
• carrots – 1 pc.;
• leek – 1 pc.;
• celery – 1/2 pcs.;
• parsley root – 1 pc.;
• butter – 50 g.

Before preparing the broth, chop all the greens and cut the vegetables (soft and hard parts) into small cubes. Separately divide the broccoli into florets.

Next, prepare the vegetable broth directly by boiling all soft vegetables except broccoli in a saucepan with 1.5 liters of water. Thinly chop all the hard parts of the vegetables and simmer in a frying pan with butter. Pour oatmeal flakes into the prepared vegetable broth and add broccoli florets. At the end of cooking, add stewed vegetable stems to the broth and bring everything together until cooked.

Oatmeal diet pie

Required ingredients:

• premium oat flakes – 100 g;
• soft low-fat cottage cheese – 250 g;
• 1% kefir – 200 ml;
• chicken egg – 3 pcs.;
• baking powder – 5 g;
• dried fruits and candied fruits – 100 g;
• butter – 1 tsp;
• fructose – to a minimum.

Pour the flakes into a deep bowl, pour kefir over them, add baking powder and mix thoroughly. After a couple of minutes, sequentially add cottage cheese, eggs, fructose, dried fruits and candied fruits into the same bowl, stirring the entire mass after adding each ingredient.

Grease the baking dish with a minimum amount of butter and, distributing it evenly, place the prepared dough into it. Set the oven to 200°C and bake the pie in it for 40-50 minutes. Allow the oatmeal baked goods to cool slightly before serving.

Quitting the diet

Regardless of the chosen option for the oatmeal diet, its completion phase requires the right exit, without which all lost weight will quickly return to its previous levels or even exceed them. In addition, an immediate return to the previous diet may be accompanied by pain in the gastrointestinal tract, problems with stool and other negative phenomena from the digestive tract.

Nutritionists point out that the correct way out of any diet for weight loss must be followed for a period of time twice as long as the diet itself, or at least correspond to it.

Thus, the exit from the most popular seven-day oatmeal diet option will look like this:

• on the first day after finishing the diet, you can supplement your nutritious diet with your favorite fruits;
• on the second and third days, add small portions of vegetable casserole or hot salad to it;
• on the fourth day, add lean soups and other cereals;
• by the end of the week, introduce a small amount of lean meat or fish;
• after at least 10 days, start consuming a limited amount of baked goods, as well as fried and spicy foods (preferably in the first half of the day);
• After 2 weeks, you can try at least flour and sweet products.

Throughout your exit from the oatmeal diet, you need to monitor your own weight and health.

Ideally, at the end of the diet and for the rest of your life, you should switch to healthy foods, which must be consumed based on the principles of proper nutrition.

Contraindications

The oatmeal diet in all its variants should not be practiced if:

• symptoms of the disease celiac disease ;
• problems of the bone apparatus associated with the absorption and preservation calcium (for long-term diets);
• serious heart disease;
• severe pathologies of the gastrointestinal system;
• frequent;
• signs of any infectious lesion of the body;
• in old age and childhood.

For children

Any type of oatmeal diet is not recommended for children under 18 years of age, since during this period their growing body requires adequate nutrition, including everything it needs. macro- And micronutrients .

During pregnancy and lactation

Due to the fact that all oatmeal diets are not sufficiently balanced, their adherence is prohibited during and.

Advantages and disadvantages

A method of losing weight using oat bran (grain husks), based on their ability to absorb liquid in an amount 25 times greater than their own volume. The main absorption of liquid and swelling of bran occurs in the stomach, which leads to a feeling of fullness, and due to the increase in food mass, to the activation of digestive processes. In addition, bran perfectly cleanses the digestive system, rids the blood plasma of “harmful” and stabilizes.

To prepare oat bran, you need to pour boiling water over it and infuse for 20-30 minutes (you can infuse low-fat dairy products). You can eat a maximum of 30 grams of such bran per day, trying to consume it in the first half of the day (for breakfast and lunch). Additionally, you should eat small portions of various soups, cereals, lean meats and fish, vegetables, low-fat dairy products and fruits.

Oatmeal jelly diet

A diet regimen for weight loss using oatmeal jelly as the main product, in which extra pounds are lost by weakening appetite and stabilizing its functioning.

To prepare this drink, simmer oats in 1 liter of water over low heat for 4 hours, adding small portions as they boil. After an hour, the cooked oats must be separated from the liquid by straining, thoroughly rubbed through a sieve and the two components (ground oats and liquid) recombined.

The resulting jelly should be consumed every day of the diet for breakfast and dinner. For lunch you should eat fish with vegetables, chicken, cottage cheese with fruit or vegetable salad, and during snacks you should eat fruit (citrus fruits are preferable). This nutritional regime can be practiced for a maximum of 30 days, after which it is possible to reduce weight by an average of 10 kilograms.

Oatmeal-curd diet

A combination of two diets on oats and oats, which can provide the body with a feeling of prolonged satiety and lead to significant loss of excessive body weight. The course of this type of weight loss lasts 7-10 days, after which you can find a lack of 4-6 extra pounds.

The oatmeal-curd diet menu involves eating oatmeal with water for breakfast and lunch, as well as servings (150 grams) of low-fat cottage cheese with prunes (2 pcs.) for lunch and dinner. In addition to the main ingredients, it is permissible to eat fermented milk products with minimal fat content, and also eat 300-400 grams of fresh vegetables for lunch two or three times during the entire diet. Every day you need to drink about 2 liters of green/herbal tea and clean water.

Oatmeal-egg diet

Another mixed method of losing weight using oats and chicken , which, despite the monotony of the menu, can reduce existing weight by 5-6 kilograms in 7 days. Reviews of those who have lost weight on oatmeal and eggs characterize this diet option as quite nutritious and therefore “not hungry,” which is a very significant circumstance for many people.

The daily oatmeal-egg diet consists of oatmeal flakes and a boiled egg for breakfast, oatmeal and 2 boiled eggs for lunch and oatmeal for dinner. During 2 snacks, you can eat half a regular serving of oatmeal or 2 boiled eggs. The drinking regime should include only unsweetened drinks, preferably prepared at home, which are recommended to be drunk at intervals of 30 minutes before and after meals.

Oatmeal-buckwheat diet

A variation of the diet, which includes steamed oatmeal in its menu and is rich in complex carbohydrates and fiber, due to the properties of which the digestive system is loaded for a long time with the process of digesting food, and therefore does not require its supply from the outside.

The combined properties of oatmeal and buckwheat do an excellent job of treating, however, along with toxins and waste, they actively remove substances that are beneficial for it from the body. For this reason, the duration of the oat-buckwheat diet is limited to five days. During this time, the human body loses an average of 3-4 kilograms.

Both cereals for the diet are prepared by steaming with boiling water, which takes approximately 3-4 hours, after which they are consumed throughout the day in small equal portions without limiting the number of meals. As for drinking drinks, you can afford tea (herbal, black, green), rosehip decoction, low-fat kefir and naturally pure water (sometimes it is acceptable to drink a cup of weak coffee).

Oatmeal-rice diet

Another type of diet is based on the beneficial qualities of oats and, which, in addition to weight loss, carries out a deep system. Some nutritionists call the oatmeal-rice diet “cosmetic”, since when followed it has an extremely beneficial effect on the structure of the skin and hair. The maximum duration of such a diet is 28 days, and the average weight fluctuates around 10-12 kilograms.

The menu of such a diet is divided into weeks and involves eating a glass of rice jelly for breakfast in the first week (soak 4 tablespoons of rice in 1 liter of water overnight and cook over low heat for an hour in the morning) and only after 5 hours other products from the list of proper nutrition. Such food can be chosen arbitrarily, paying attention to the minimum amount of fat and carbohydrates in it. All meals should be completed 5 hours before bedtime. It is best to drink water and unsweetened teas.

The entire next week should be spent completely on dietary oatmeal dishes, eating them for all meals without exception. If such a strict nutritional diet is not acceptable, it is permissible to diversify it with a small amount of fruit eaten during snacks.

In the remaining two weeks, it is necessary to repeat the first and second stages of the oatmeal-rice diet exactly and alternately.

Oatmeal-apple diet

A mixture of oatmeal and , the main characteristic of which is the saturation of the diet with an impressive amount of fiber. In addition, the cleansing properties of oats are complemented by the properties of apple fruits. pectins helping in the matter detoxification body and reducing plasma cholesterol levels. You can practice losing weight on oats and apples for a maximum of 10 days, during which you can actually reduce weight by 5-6 kilograms.

One day of the oatmeal-apple diet consists of eating a serving of oatmeal with one apple for the main meal (breakfast/lunch/dinner), as well as eating a couple of apples for lunch, a vegetable salad with prunes for an afternoon snack, and a glass of low-fat kefir before bed.

Oatmeal-kefir diet

A very successful combination of oatmeal and oatmeal mono-diets, which can be used both as one fasting day and as a full-fledged weekly diet. Within 7 days of following it, oatmeal and kefir will help rid the body of 4-5 kilograms that are interfering with it.

The daily menu of the oat-kefir diet includes 800 grams of ready-made premium oat flakes and 1 liter of low-fat kefir, which should be divided into equal portions and eaten during daylight hours. In addition to these food products, you can treat yourself to 1-2 tsp once a day. natural honey, eaten separately or added to cooled porridge. All recommended products must be consumed 2 hours before bedtime. Unsweetened drinks should be drunk half an hour after any meal.

Oatmeal-fruit diet

A ten-day oatmeal diet for weight loss, half of the nutritional intake of which is unsweetened and healthy. If you maintain this diet for the entire period, it is quite possible to get rid of a couple of centimeters in the waist and 5-6 kilograms of excessive body weight.

Throughout the oat-fruit diet, you need to consume small portions of lean oatmeal, cooked exclusively in water, 3-4 times a day, and supplement them with 250 grams of any healthy fruit (apples and/or citrus fruits are best). Every new day, be sure to drink plenty of fluids (approximately 2 liters), giving preference to filtered water and herbal/green tea. It is recommended to exclude from the fruit diet: persimmons, avocados, bananas, mangoes, melon, grapes.

Oatmeal diet, reviews and results

In terms of its effectiveness in reducing excessive weight, the oatmeal diet for weight loss, including both short-term mono-diet and long-term eating regimens, mostly receives a positive assessment. For example, the results of losing weight in 3 days of a strict diet or in 7 days of its lighter version most often vary within 3-4 kilograms, and a month of following the longest type of diet on oats helps many obese people get rid of 10-12 kilograms.

In addition, reviews of people who have lost weight on oatmeal often note the therapeutic effect of such a nutritious diet, aimed at cleansing the gastrointestinal system. Thanks to this, the digestive processes are normalized, which ultimately has a beneficial effect on the functionality of almost all organs of the human body.

In contrast to the effectiveness of this dietary regimen, its recommended diet is no longer rated so positively. For many people, maintaining a rather monotonous and bland oatmeal diet menu turned out to be far from easy, and some were never able to completely overcome the time period of weight loss they had chosen for themselves.

In addition, some people, while following long-term versions of this diet, have experienced its negative aspects, most often manifested by an irresistible feeling of hunger and. In particular, for these reasons, according to nutritionists, the simplest, most effective and relatively safe is a mono-diet on oatmeal, lasting no more than 3 days, and ideally observed 3-4 times a month as one fasting day.

Several genuine reviews presented below will help reveal the general picture of the attitude towards the oat diet:

• «… I have simply loved oatmeal since childhood. The taste of this porridge reminds me of many moments of joy and happiness experienced in childhood. Perhaps, thanks to this attitude towards oatmeal, the Herculean diet for weight loss turned out to be quite simple for me, and perhaps it was also influenced by the fact that in adulthood I became a vegetarian and had long accustomed my body to healthy and wholesome food. I chose a diet for myself that lasted a month, during which I never felt hungry or had any other discomfort. Upon completion, I lost 10 kilograms. Now, with a height of 161 cm, I weigh 48 kg and at the same time I feel great. A little later I’m going to try a mono-diet. Lose another couple of kilograms and cleanse your body of toxins again»;
• «… Since I am an older woman, I decided to try the oatmeal diet not so much for the purpose of losing weight, but to cleanse the intestines; very often I began to suffer from problems with the digestive system. Since it is harmful for an elderly person to eat only porridge, I followed a weekly version of the diet, which I was completely satisfied with. When preparing porridge, I added prunes and nuts to it, in my opinion, it’s much tastier and also healthier. For lunch, I additionally prepared myself vegetable soup without salt and oil. All the annoying intestinal problems went away along with 3.5 kilograms. In addition, my heart also began to hurt much less often. I didn’t dare to go for a longer period, but I can say with confidence that it is possible and even necessary to lose weight on oatmeal. Although for me the weight loss was just a pleasant bonus»;
• «… I read a variety of reviews about the Hercules diet and, although I didn’t fully believe in its effectiveness, I still decided to try it. And as it turned out, it was not in vain that the result surprised me beyond words. After only three days of following it, I felt an extraordinary lightness in my body, a surge of strength, and increased efficiency. Friends and acquaintances noted my wonderful mood and cheerfulness. After stepping on the scales, a week later I discovered a loss of 3 kilograms, which completely satisfied me. Now I pester all my friends with my advice about the oat diet.»;
• «… With my height of 180 cm, I weighed quite a lot - 110 kg. And I just recently finished the oatmeal diet, which my wife forced me to follow for a month. He refused for a long time, but in the end he could not stand the pressure from his wife and gave up. To say that I suffered is a nice way of keeping silent. At first, he often suffered from hunger and was ready to do anything for his favorite piece of fried meat. But I held back, and it was worth it. After exactly 28 days of this test of one’s own willpower, the scales showed minus 10 kilograms. My wife is simply delighted. Of course, I’m also happy with this result, but I wouldn’t wish such a diet even on my enemy. Men should be well-fed and calm, not always hungry and angry»;
• «… I tried to somehow lose weight on this “tasty” and “healthy” oatmeal and crammed it into myself for a whole week. During this time, all thoughts were only about food, I often felt dizzy, and it was difficult to do my usual work. In 7 days of abuse of my own body, I lost only 2 kilograms. I consider this a negative result, and the diet itself a pointless waste of time. There are many other weight loss methods that are much more effective, at least for me. I will never go even close to oatmeal again, especially since it tastes disgusting».

Diet price

Depending on the chosen main ingredient - oat groats or Hercules flakes, as well as their manufacturer, one day of oatmeal mono-diet will cost 50-100 rubles. For a daily menu for a weekly diet based on oats, you will have to pay about 100 rubles. A day of maintaining the second stage of a long-term version of the oatmeal diet will cost a maximum of 200 rubles.

Education: Graduated from Vinnitsa National Medical University named after. N.I. Pirogova, Faculty of Pharmacy, higher pharmaceutical education – specialty “Pharmacist”.

Work experience: Work in the pharmacy chains "Konex" and "Bios-Media" with the specialty "Pharmacist". Work as a Pharmacist in the Avicenna pharmacy chain in the city of Vinnitsa.

Note!

The authoritative opinion of nutritionists tells us that it is one of the healthiest cereal diets. Oatmeal serves as a source of complex carbohydrates, and there is also a good supply of vegetable fats, proteins and B vitamins, as well as E, PP and A. Potassium, magnesium and iron are also present in oatmeal in sufficient quantities.

Watch yourself and!

Oatmeal beauty diet

The oatmeal diet allows not only effectively reset in a short time, but also helps to improve the health of the entire digestive tract. It will also have a beneficial effect on the condition of hair, nails and skin. It is also useful to adhere to such a diet for those who have high cholesterol and blood sugar levels.

The timing of the oatmeal diet is selected individually depending on the amount of excess weight and... aging, but no more than 4 weeks. Sample menu for 3 days, thanks to which you can lose up to 3 kg.

Thanks to the oatmeal diet, the process of losing weight is quite slow but sure! The body is not tormented by the feeling of hunger, so the desire to leave the race does not arise. May you have a slim and toned body not only in your dreams! Share this affordable and effective diet with your friends!

In the article we discuss the oat diet. We talk about diet rules and foods allowed for consumption. By following our recommendations, you can lose weight without harm to your health.

Oatmeal is a product made by steaming and pressing oat grains. Oatmeal is a gluten-free product containing a large number of important microelements, antioxidants, fiber and vitamins.

It contains the following vitamins:

• B vitamins;
• vitamin A;
• vitamin K;
• vitamin E.

In addition to vitamins, the composition also contains useful microelements:

• magnesium;
• calcium;
• phosphorus;
• zinc;
• selenium.

Calorie content of the product per 100 g. is 362 Kcal.

The benefits and harms of an oat diet

Most people prefer to cook oatmeal with milk, believing that this makes it taste better. But many nutrition experts are convinced that oatmeal with water is the most beneficial, as it has a low glycemic index. Which is important for people suffering from diabetes.

Regular consumption of oatmeal reduces blood glucose levels and improves immunity. The calcium present in it strengthens teeth and bones.

An oatmeal diet helps reduce the amount of bad cholesterol and prevents the occurrence of cholesterol plaques.

Eating oatmeal is an excellent prevention of stress and depression, so following an oatmeal diet will not bring you severe psychological discomfort.

The presence of fiber in the product has a beneficial effect on the digestive system, preventing the development of gastritis and other gastrointestinal diseases.

There are only a few contraindications to the oat diet. It is dangerous for those who have an allergic reaction to rye, oats, wheat or barley.

People who have kidney failure should also avoid oatmeal.

General rules for the oat diet

When losing weight, follow the rules below to maximize the effectiveness of the diet:

1. Completely remove sweet, salty, flour, and fatty foods from your diet. Avoid eating bananas, potatoes, grapes, corn and melon, and other foods containing large amounts of carbohydrates and starch.
2. Eat your last meal no later than 4 hours before bedtime. Try to eat fractionally and in small portions.
3. Drink at least two liters of water per day.
4. Eat oatmeal cooked in water in any quantity. Before lunch, you can eat it along with prunes, dried apricots and nuts. After lunch, add sour fruits to it, eat fresh and boiled vegetables.
5. Drink kefir between meals.
6. Get out of the diet smoothly. Start introducing white meat and fish into your diet, and later replace oatmeal with another cereal. Spend fasting days.
7. Follow the oatmeal diet no more than once every six months.

Menu for 3 days

This weight loss technique is intended for fasting days and is therapeutic. Its essence lies in taking oatmeal in the form of porridge, cereal or cookies. Eat 3-4 servings of porridge per day. For drinks, drink filtered water and tea.

All products are prohibited, with the exception of oatmeal.

During weight loss, the body is cleansed of harmful substances, and the functioning of the cardiovascular system is stabilized.

You can repeat the diet every month, and you can lose several kg.

Menu for the week (7 days)

The seven-day diet involves 3 methods of losing weight. This is a mono-diet, fruit and vegetable. Now let's take a closer look at each.

The mono-diet is suitable for people who are unpretentious about their diet. This type of diet includes eating oatmeal, 5-6 servings per day, equal to 200 grams. While cooking cereals, do not add spices, table salt, granulated sugar, milk, or butter.

Oatmeal should be cooked a certain way. First, thoroughly rinse the oat grains, soak them in cold water overnight, divide them into portions, and cook them throughout the day. If room temperature is high, store cereal in the refrigerator. When leaving this method, stick to a salt-free diet for another week.

A fruit and vegetable diet based on oats involves adding fresh vegetables and fruits to the diet. Add greens, seeds or nuts to the porridge. Dried fruits are of particular value, especially prunes, which have a laxative effect.

Menu for the week.

Monday:

• breakfast - a mug of tea, a portion of oatmeal, 20 g;
• lunch - vegetable zucchini soup, oatmeal with 20 g of honey;
• afternoon snack - vegetable salad with sunflower oil;
• dinner - oatmeal with berries.

Tuesday:

• breakfast - 220 ml kefir, oatmeal;
• lunch - vegetable celery soup, a portion of oatmeal;
• afternoon snack - a mug of green tea, grapefruit;

Wednesday:

• breakfast - natural yogurt, a portion of oatmeal;
• lunch - vegetable cauliflower soup, oatmeal with 20 g of honey;
• afternoon snack - a mug of green tea and a green apple;
• dinner - oatmeal with raisins.

Thursday:

• breakfast - a glass of kefir, oatmeal;
• lunch - vegetable tomato soup, oatmeal;
• afternoon snack - fruit salad with low-calorie yogurt;
• dinner - oatmeal with pear slices.

Friday:

• breakfast - a mug of green tea, a portion of oatmeal, 30 g of walnuts;
• lunch - vegetable soup with broccoli, oatmeal with 20 g of honey;
• afternoon snack - a mug of green tea and an orange;

• dinner - oatmeal with berries.

Saturday:

• breakfast - a glass of kefir, oatmeal;
• lunch - vegetable soup with asparagus and beans, oatmeal;
• afternoon snack - vegetable salad with vegetable oil;
• dinner - oatmeal with dried fruits.

Sunday:

• breakfast - low-fat natural yogurt, oatmeal porridge;
• lunch - a mug of green tea, vegetable broth, a portion of porridge;
• afternoon snack - a glass of kefir and one pear;
• dinner - oatmeal with a small amount of raisins.

Menu for 10 days

The ten-day diet consists of the following products:

• fruits (citrus fruits, apple, kiwi, pear);
• greenery;
• berries (plum, watermelon, blueberries, strawberries);
• nuts;
• milk products;
• vegetables (tomatoes, cucumbers, cabbage);
• dried fruits.

Eat three times a day; second breakfast and afternoon snack can consist of nuts and a mug of tea or one piece of fruit.

The weight of one serving of oatmeal is 0.2 kg, a salad of vegetables or fruits is no more than 0.15 kg.

Foods you can eat on a diet

While losing weight, you can eat the following foods:

• oranges;
• dairy products;
• tomatoes;
• unsweetened berries;
• cucumbers;
• dried fruits;
• greenery;
• apples;
• plums;
• kiwi.

For drinks, drink pure water without gases and green tea, but only before meals, not after them.

Recipes from the oat diet menu

Below are recipes for dishes that you can cook while losing weight.

With cheese

You will need:

• cheese - 50 g;
• oatmeal - 0.1 kg.

How to cook:

1. Cook oatmeal in water.
2. Place the hot porridge on a plate and add cheese.

Calories:

Calorie content per 100 g. product 190 Kcal.

With vegetables

You will need:

• water - 1500 ml;
• sunflower oil - 20 gr.;
• oatmeal - 0.1 kg;
• potatoes - 2 pcs.;
• onion - 1 head;
• carrots - 1 pc...

How to cook:

1. Pour water into a pan, add oil to it.
2. Place on the stove and bring to a boil.
3. Grate the carrots on a fine grater, finely chop the remaining vegetables.
4. As soon as the water in the pan boils, add the potatoes to it.
5. After 20 minutes, add carrots and onions, cook for 10 minutes.
6. Pour the oatmeal into the pan and continue cooking for another quarter of an hour.

Calories:

Calorie content per 100 g. product 200 Kcal.

How many kilograms can you lose on an oatmeal diet?

Weight loss with an oatmeal diet depends on the duration of weight loss.

With a three-day diet you can lose 2-4 kg, with a seven-day diet - up to 6, and following a ten-day diet will help you get rid of an average of 6-8 kg.

Results of the oatmeal diet before and after photos

Minus 4 kg.

Minus 10 kg.

Below are photos of girls who followed the oatmeal diet.

What to remember

1. Before you go on a diet, read its contraindications.
2. An oatmeal diet lowers blood glucose levels.
3. Drink at least 2 liters of water while losing weight.

The oatmeal diet (also known as the “Oatmeal diet”) has such stunning popularity all over the world, there are so many positive reviews (backed up by “before” and “after” photographs) that it is simply stupid not to believe in its effectiveness.

An oatmeal (or, as it is also called, oatmeal) diet not only helps to get rid of excess weight, but also helps to normalize the functioning of the gastrointestinal tract, improve skin condition, and even prevent heart disease.

Oatmeal is a fairly nutritious and healthy food, which is very popular both in the CIS countries in particular and throughout the world in general. Oatmeal is one of the best daily nutritious breakfast options.

Energy value per 100 grams of oatmeal:

It is worth noting that oatmeal has been used for weight loss for several decades. Despite the relatively high calorie content and carbohydrate content, this food product, with the right approach, allows you to get rid of several kilograms of excess weight in a relatively short period of time.

What kind of oatmeal is best?

To lose weight, you should choose a diet based on oatmeal, but oatmeal bread (cookies) and muesli are not suitable. In this case, you need to use pure porridge, without adding sugar or salt to it (or adding just a little), which negatively affect the results of weight loss.

The method of preparing porridge does not matter. In addition, it is allowed to eat porridge not only with water, but also with low-fat milk.

How is it useful?

In addition to the possibility of significant weight loss, an oatmeal diet has other beneficial properties. This is why many gastroenterologists and therapists recommend this nutritional system.

The most obvious benefits of the oat diet are as follows:

1. Normalization of glucose levels in the body.
2. Sedative (calming) effect, which is useful for people suffering from stress.
3. Improving the condition of skin, hair and nails.
4. Improving the functioning of the entire cardiovascular system, preventing atherosclerosis.
5. Slightly, but still slows down aging.
6. Saturation of the body with various beneficial substances, which is useful for various types of anemia.

Who is it useful for?

For some people with various diseases, an oat diet will be especially useful, namely:

• people with hypochromic and iron deficiency anemia;
• patients with diabetes mellitus;
• patients with certain diseases of the gastrointestinal tract;
• people with heart and blood vessel diseases;
• patients with dermatological diseases (seborrhea, psoriasis, perioral dermatitis);
• patients with frequent constipation.

Contraindications and restrictions

There are a small number of contraindications and restrictions to following the oat diet, namely:

• infectious diseases of the gastrointestinal tract;
• Crohn's disease and;
• when and consultation with a doctor is required;
• undesirable for pregnant and lactating women.

Also, you cannot stick to this diet for more than ten days without modifying it, as will be discussed below.

Advantages and disadvantages

Pros of the oatmeal diet:

• gradual and safe weight loss;
• improving the condition of skin, hair and nails;
• strengthening the immune response;
• cleansing the body of toxins and excess cholesterol;
• nutritional value and lack of hunger;
• comparatively cheap.

Cons of the oatmeal diet:

• weakness is possible throughout the entire course of the diet (if nothing else is included in the diet besides oatmeal);
• a breakdown is possible, since the basis of the diet is only one product, which quickly gets boring;
• limited use (no more than 10 days);
• not recommended for pregnant and lactating women.

What can you eat besides oatmeal?

The basis of the described diet is oatmeal, which is quite obvious, but in addition to it, you are allowed to eat other foods.

When following an oat diet, you can add the following foods in small quantities:

• low-fat milk, kefir and yoghurts;
• green and black tea without sugar;
• raw vegetables: cucumbers, tomatoes, cabbage, beets and radishes;
• dried fruits, but only dried apricots, prunes and figs;
• any greens;
• nuts in small quantities;
• some berries: strawberries, blueberries, plums, watermelon, cherries and currants;
• fruits: pears, apples (preferably without peel), kiwi, any citrus fruits, apricots.

Fasting day on oatmeal

You can not only lose weight with oatmeal, but also improve your health. For this purpose, fasting days on oatmeal are used, the implementation of which is quite easy and does not require any serious financial costs.

A fasting day on oatmeal involves daily consumption of oatmeal exclusively. In addition, drinking regular water, including sparkling water, is allowed.

You cannot eat anything else, including adding salt, sugar, honey or milk to porridge or cereal.

Oatmeal diet menu for 3 days

The three-day version of the oatmeal diet is quite difficult, since all three days you are allowed to eat only oatmeal in the form of porridge. In addition, you are allowed to drink plain water (can be carbonated) and teas without sugar.

Nothing else is allowed to be eaten. In addition, any additives to tea or porridge (salt, sugar, honey, etc.) are prohibited.

Losing weight on an oatmeal diet in three days will only result in 1-3 kilograms (on average), but the main benefit of such a menu is that during these three days the body is cleansed of various harmful substances (including excess cholesterol).

Oatmeal diet menu for 7 days

The seven-day oatmeal diet is the most popular option and allows you to get rid of several extra pounds in such a short time (the exact numbers are unknown, since everything is individual).

The menu for an oatmeal diet for 7 days should be something like this:

Monday:

• breakfast: oatmeal with water (no more than 250 grams of porridge);
• lunch: oatmeal with water, as well as low-fat yogurt;
• dinner: oatmeal with water;

• breakfast: oatmeal with water and half a peeled apple;
• lunch: oatmeal with water and a salad made from raw carrots and cabbage (no more than 100 grams);
• dinner: oatmeal with water.

• breakfast: oatmeal made with milk (low-fat!);
• lunch: oatmeal and one whole apple;
• dinner: oatmeal with water, low-fat kefir.

• breakfast: oatmeal with water;
• lunch: oatmeal cooked with low-fat milk and cucumber and radish salad;
• dinner: oatmeal with water and low-fat kefir.

• breakfast: oatmeal with water and ½ orange;
• lunch: oatmeal cooked with low-fat milk and salad with the addition of raw carrots and cabbage;
• dinner: oatmeal and one peeled apple.

• breakfast: oatmeal with water and one apple;
• lunch: oatmeal cooked in milk and salad with the addition of radishes, tomatoes and cucumbers (no more than 100 grams);
• dinner: oatmeal with water and low-fat yogurt.

Sunday:

• breakfast: oatmeal with milk or water and one banana;
• lunch: oatmeal cooked with low-fat milk and salad with the addition of cucumbers, radishes and cabbage (no more than 100 grams);
• dinner: oatmeal with water and low-fat kefir;
• You can have 1 apple at night.

Oatmeal diet menu for 10 days

The ten-day oatmeal diet is quite difficult for many people due to the relatively meager amount of food allowed in it. Meanwhile, this is the most effective version of the oat diet.

The oatmeal diet menu for 10 days is not regulated. Simply put, you can make at your own discretion any dishes from the following list of permitted products:

1. Fruits (preferably peeled): pears, apples, kiwi, any citrus fruits, apricot.
2. Berries (as little as possible): currants, strawberries, blueberries, cherries, plums and watermelon.
3. Vegetables (preferably peeled): cucumbers, tomatoes, radishes, carrots, cabbage and beets.
4. Dried fruits: only dried apricots, prunes and figs.
5. Any greens.
6. Low-fat dairy products: kefir, milk and yogurt.
7. Nuts (in minimal quantities).

The result of such a diet in 10 days can be very different, but on average (based on reviews) during this period people lose 4-7 kilograms of excess weight.

Is it possible to stay on an oatmeal diet longer?

You cannot follow the classic oatmeal diet for more than ten days, because the body will not receive many useful and essential substances. However, you can modify the diet in such a way as to add other foods to the diet that are prohibited in the classic oat diet.

The only products that will be unnecessary and harmful in this case are any smoked foods, fatty and fried foods, sausages, sweets and baked goods.

You can also follow an oatmeal diet cyclically, for example: 10 days of a classic oatmeal diet - 5 days of eating without restrictions and repeating the cycle. Meanwhile, this method of losing weight is not recommended, since in 5 days of “free eating” you can regain all the previously lost kilograms.

Gradual exit

The way out of the oat diet is quite simple. The day after finishing the diet and over the next 5-7 days, you need to gradually introduce new foods into your diet. It is quite obvious that immediately after finishing the diet you cannot “lean into” previously prohibited foods; everything should happen gradually.

Svetlana Markova

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

Content

Eating porridge is the right decision: the dish will give you energy for half a day, fill the body with valuable substances, and help you lose excess weight. If we are talking about oatmeal, then you will also enjoy its taste, because rolled oats prepared with imagination will pleasantly surprise even the most picky eater. An oatmeal diet for weight loss is a rational choice, because in combination with kefir and fruits, it will not allow you to starve and will lead to quick results.

Is it possible to lose weight on oatmeal?

It is possible to show a good minus on the scales if you prepare the “correct” oatmeal: whole grain, chives, bran, flakes, which are cooked for at least 20-30 minutes. There is no need to put sugar in the porridge; it is better to limit yourself to a spoonful of honey or a handful of dried fruits. Milk oatmeal is very tasty, but this delicacy should not be overused. You need to salt the dish to a minimum, and forget about oil for a while. Oatmeal is effective for weight loss because it has the following properties:

• Fills you up quickly. The product is characterized by a low glycemic index, due to which it is slowly broken down into nutrients and does not provoke glucose surges.
• The calorie content of oatmeal with water is 88 kcal/100 grams. A serving of the dish will provide a feeling of fullness for 2-3 hours and will not overload the body with extra calories.
• Oatmeal mono-diets help remove accumulated toxins and waste from the intestines. Cleansing the digestive tract eliminates 2-3 kg. Oats are rich in fiber, which passes like a brush along the walls of the intestines, sweeping out everything unnecessary.

What are the benefits of oatmeal?

Women and girls on a diet prefer to eat porridge for breakfast, and for good reason. From the very morning, beautiful ladies, through oatmeal, saturate the body with vitamins (groups B, A, E), macro- and microelements (manganese, sulfur, phosphorus, calcium, magnesium, iodine, iron). Regular consumption of porridge improves metabolism, prevents diseases of the gastrointestinal tract, and relieves constipation. Losing weight on oatmeal is a healthy process that does not disrupt metabolic reactions and does not cause a malfunction in the functioning of systems.

The dish lowers the concentration of bad cholesterol in the blood, acts as a source of beta-gluten, which binds free radicals, and improves immunity. When losing weight during the week, start your morning with oatmeal, and you will notice that you have enough strength, energy and positivity for the whole day. Porridge is present in the menu of pregnant women, patients with diabetes mellitus, and heart pathologies. The benefits of an oat diet for weight loss have been appreciated by many people who were able to reduce body weight by 5-10 kg in a month.

How to cook oatmeal for weight loss

The healthiest porridge on a diet is made from whole grains. This oatmeal for weight loss takes a long time to cook, but the results for your health and figure are worth it. The grains need to be washed several times, filled with water in a ratio of 1 to 3 and left overnight. In the morning, place the container on the stove and wait until it starts to boil. Reduce the heat to a minimum so that the porridge does not boil, but simmers. Cook the dish for 40-50 minutes, stirring occasionally.

How to prepare rolled oats flakes for a diet? The process will only take 20-30 minutes. The recipe itself is extremely simple: bring 2 cups of water to a boil, add salt, add 1 cup of dry flakes. During cooking, stir the porridge several times. To improve the taste of the dish, you can add cottage cheese, baked apple, berries, raisins, cinnamon - these foods can be eaten when losing weight. Are you interested in how to make extra flakes? They need to be steamed with boiling water, left for 3-5 minutes, and they can be eaten.

Which oatmeal is best to buy?

There are more than 40 types of oats, which are processed and sold. A rating of common types of oatmeal has been compiled for you:

1. Cereal (whole grain). The product ends up on the shelves of housewives in the form in which nature created it, amenable only to steam treatment. If you have time to cook, give preference to this type. Oatmeal helps you lose weight and saturates the body with useful substances more than other types.
2. Crushed grain. These are rolled oats, cut into 2 or 4 parts. Their preparation time is reduced to 40 minutes, and the benefits are no less than those of whole grains.
3. "Hercules". On an oatmeal diet for weight loss, these flakes are prepared more often than other varieties, since they cook quickly, but retain a lot of nutrients and fiber.
4. “Extra” flakes No. 1, 2, 3. The first number is the largest and most useful. This variety is made from whole grains. “Extra” No. 2 is made from cut oats; these flakes are cooked for 15 minutes. The third number is very small. How to cook them? You can pour boiling water over the oatmeal and wait one minute. However, there is practically no benefit from such oatmeal on a diet.

How to lose weight with oatmeal

You can lose excess body weight with this porridge if you plan your daily caloric intake. You need to expend more energy than you get from food. The oatmeal diet helps a lot with this, since a small amount of food with low energy value ensures a feeling of fullness for a long time. Oat bran and flour are also effective. They swell in the stomach and quickly stop hunger. Also, these products are good at removing undigested food debris from the intestines.

Oatmeal in the morning

A full breakfast on a diet will set the mood for the whole day. It is best to eat oatmeal for weight loss in the morning. There are several reasons for this:

• They gently start the digestive tract and help regulate stool.
• Viscous porridge on an empty stomach envelops the walls of the stomach, protecting it from acids and other irritating compounds supplied with food during the day.
• Oatmeal is balanced in proteins, fats and carbohydrates; it is better suited for breakfast than other cereals.
• Having eaten a hearty meal in the morning, you will eliminate the desire to snack and eat sweets.

An excellent combination for weight loss. An oatmeal diet for weight loss often includes porridge cooked with an apple. The fruit enriches the dish with a pleasant sourness or sweetness. Eat a serving of oatmeal cooked with one apple for breakfast. The method of preparing a dish for weight loss is simple:

• Peel the apple and cut into cubes.
• Place the fruit in 2 cups of boiling water. Boil for a couple of minutes.
• Add 1 cup of oatmeal and cook until tender.

Oatmeal with kefir

Another good tandem for a slim figure. Together, these products have a beneficial effect on the functioning of the stomach and intestinal microflora. Oatmeal and kefir have cleansing properties. In just 3-5 days of a mono-diet, they will remove excess fluid from the tissues, get rid of toxins, and this is 2-6 kg of weight. If you don’t want to just eat oatmeal and wash it down with kefir, make a cocktail from these products. Add 2 tbsp to a glass of kefir. l. oatmeal, ½ tsp. cinnamon. A quarter of an apple or a tablespoon of berries will improve the taste. Beat the mixture with a blender and enjoy the taste.

Mono-diet on oatmeal

With this method of eating, the main dish is oatmeal. It must be eaten all day, divided into 5-6 servings. Porridge should be cooked in water without any additives. Be sure to drink 1.5-2 liters of water, you can drink mineral water without gas, you can drink green tea. The optimal duration of such unloading is 1 day, but if desired, it can be extended to 3 days. Do you want to stay on an oatmeal diet for weight loss for a longer period? Then introduce additional foods - meat, vegetables, unsweetened fruits.

Oatmeal diet

If you want to lose weight, count calories. A significant lack of energy is just as bad as its excess. The energy value of the diet should be at least 1200 kcal, otherwise the body will go into saving mode, and your health will deteriorate significantly. Prepare dishes by steaming, boiling, stewing or baking. Reduce the amount of animal fats and use a drop of olive oil for frying. Lunch should be hearty, but dinner should be light. Before going to bed, you are allowed to drink a glass of unsweetened yogurt or kefir. Physical activity will speed up the path to achieving your goal.

Minus 10 kg

An oatmeal diet for weight loss begins with cleansing the body with rice:

• 4 tbsp. l. pour rice cereal into 1 liter of water. Leave it overnight.
• In the morning, place the rice on the stove and keep it at a low simmer. You should get a jelly-like mass.
• Eat warm rice on an empty stomach. After this, do not eat anything for 5 hours.
• During the remaining 24 hours, eat light food; when losing weight, dinner should be 4 hours before bedtime.
• Cleansing with rice lasts a week.

For the next 7 days of the diet, you eat mostly oatmeal. Have 5-6 meals, it is advisable that the portion of food does not exceed 200 g. Supplement the porridge with green apples, boiled meat or fish, and dairy products. Be sure to drink clean water. A glass of liquid before meals will slightly dull hunger and prepare the gastrointestinal tract for work. In 2 weeks of such weight loss you will get rid of 8-10 kg.

For 7 days

A few days before starting the oatmeal diet, reduce the caloric content of your diet, gradually eliminating harmful foods. During the weight loss period, the nutrition system looks like this:

• Every day you need to eat 600 g of oatmeal. It can be boiled or steamed in a thermos. Divide this mass into three meals.
• The daily menu includes 300 g of vegetables and fruits with a low glycemic index.
• To make oatmeal tastier, add nuts, cinnamon, and dried fruits.
• Fermented milk products will help cope with hunger: kefir 1%, unsweetened yogurt, cottage cheese up to 9%.
• After the diet, begin to introduce familiar foods and dishes, gradually replacing them with one meal a day.

For 3 days

The oatmeal diet for weight loss is more strict than previous options. For three days, you should only consume oat flakes or whole grains. Cook porridge from them in water; do not add sugar or salt. Eat as much as you need to feel full. Drink warm green tea - it will fill the volume of your stomach, making the weight loss process easier. In 3 days, the body will be cleansed of toxins, cholesterol levels will decrease, and the quality of the cardiovascular system will improve. You will achieve weight loss of 2-3 kg.

Diet for a month

Over the next 4 weeks, oatmeal will become a staple on your table. The weight loss diet consists of four stages:

• Week 1 is strict. You need to eat oatmeal without sugar, salt, or sweeteners in unlimited quantities all day long. 5 hours before bedtime, food intake stops. Drink water and green tea.
• Week 2. Lettuce and vegetables are added to the diet. Porridge can be cooked in milk or poured with kefir overnight. For drinks, allow yourself chamomile tea.
• Week 3. During this period of the diet, oatmeal is allowed to be sweetened, salted, and seasoned with butter. For healthy weight loss, eat vegetables, drink chamomile and green tea.
• Week 4. Start introducing light foods in small quantities - fruits, fermented milk, chicken fillet, broths.

Contraindications

Don't eat oatmeal every day for a long time. It contains phytic acid, which interferes with the absorption of calcium and removes it from the bones. You will not feel any benefit from porridge for a few minutes that needs to be steamed. They are quickly digested and cause a sharp attack of hunger, and with such sensations, losing weight will be problematic. Long-term consumption of only porridge can lead to disruption of metabolic reactions, since the lack of proteins and fats will worsen.

Contraindications to the oat diet:

• Pregnancy and breastfeeding. During this period, a woman needs a balanced diet, and oatmeal does not contain all the necessary nutrients.
• Celiac disease. This is a disease in which the body cannot tolerate gluten. Since this component is included in the flakes, an oat diet is contraindicated for patients with celiac disease.
• Gastrointestinal diseases, diabetes mellitus, vascular and heart pathologies. If you have other chronic diseases, the advisability of an oat diet should be discussed with your physician.