Dukan oat bran porridge. Bran porridge with milk according to Dukan

Dukan bran porridge

The recipe is classic. You will need:

• Oat bran (2 tbsp);
• Wheat bran (1 tbsp);
• Skim milk (150-200 ml);
• Sugar substitute;

1. Pour cold milk into the prepared container, then add bran there. Stir until smooth and place on the stove.
2. Wait until it boils, and then do not turn off the heat for another 3 minutes. After this, let the porridge “simmer” for 5 minutes.
3. Add salt and sugar substitute to taste. You won’t find completely skim milk in stores, and you don’t need to: milk with a fat content of 0.5% or slightly higher fits this definition perfectly.

How to introduce bran into the Dukan diet?

There are many options.

• Brew with boiling water or warm milk, allow to swell slightly and eat. Tasteless, but simple.
• Add to yogurt or kefir.
• Boil with porridge.
• Pour into cottage cheese casserole.
• Mix with minced meat.
• Use as a breading for meat dishes. For example, for .
• Add to salads during the “Cruise” - the second stage of the Dukan diet.
• Recipes also suggest adding bran to dough for bread, flatbread, cookies, pancakes or... pizza.

Dukan bran porridge with vanilla flavor

Slightly modified porridge recipe. You will need:

• Oat bran (3 tbsp);
• Skim milk (100-150 ml);
• Sweetener;
• Vanilla extract (1-2 tsp)

1. Just like in the previous recipe, get a homogeneous mass. To cook porridge in the microwave, place the container there for 1 minute.
2. After heating, leave the bran to “finish”. Then you can put the cup to heat for another half a minute.

It may be tempting to try fructose instead of a sugar substitute. It is a concentrated sugar obtained from fruits. It is as sweet as a sweetener, but tastes better. Recommended for diabetics. For all its advantages, the Dukan diet excludes fructose, so it’s better to avoid sugar altogether

Stage IV: Stabilization

The transition to the stabilization stage will allow you to enjoy a selection of 350 Dukan diet recipes described in the book of the same name. Control portions, monitor the quantity and quality of carbohydrates, and do not forget about physical activity.

Breakfast granola with yogurt and berries

Granola from the dietary set of products will energize you and set your mood for the whole day.

Breakfast granola with yogurt and berries

Recipe No. 12
Method of preparation:

• Mix bran with sweetener. Place in the microwave for 1 minute.
• Pour over yogurt and garnish with berries. You can also add honey flavoring.

Ingredients: - oat bran - 2 tbsp. l.; — yogurt 1.5% without additives – 100 g; – fresh or frozen berries – 100 g; - sweetener - to taste.

Country style potatoes

A classic of the genre that perfectly complements the “Stabilization” stage. Recommended for lunch. For dinner, a light salad of fresh vegetables is more suitable.

Country style potatoes

Recipe No. 13
Cooking method:

• Wash the potatoes. Chop coarsely, dry with paper towel.
• Add salt and spices to the oil.
• Place the potatoes on a baking sheet and pour in oil. Mix.
• Place in an oven preheated to 180 degrees for 20-30 minutes.

Ingredients: - young potatoes - 1 kg; - olive oil - 2 tbsp. l.; - salt, seasonings, mixture of herbs - to taste.

At each stage, the Dukan diet offers those losing weight a large selection of products and opportunities for preparing delicious dishes. All you have to do is create a grocery basket, choose a recipe and follow the recommendations. Bon appetit and be healthy!

Porridge made from two types of bran and with cottage cheese

The third version of the porridge recipe. You will need:

• Oat bran (1.5 tbsp);
• Wheat bran (1 tbsp);
• Skim milk (200 ml);
• Low-fat cottage cheese (1-2 tbsp);
• Sugar substitute;
• Vanillin

1. In a small container, mix a portion of bran with milk. Add cottage cheese and vanillin with a sugar substitute to the resulting mass.
2. Stir until the mixture is free of lumps. Afterwards, place the cup with the mixture in the oven for 3 minutes.
3. Then you let it walk a little and breakfast is ready.

To prepare breakfast on the stove, the sequence will be different, but the quantity and proportions of products will remain the same.

1. Bring the milk to a boil, and only then add the bran, vanillin and sweetener into the saucepan.
2. Cook the porridge for 8-10 minutes. It is better to add cottage cheese to cooled porridge.

A “light” head, a well-functioning intestine, energy, a chiseled figure—these are the bonuses you’ll get from the habit of eating oat bran porridge for breakfast.

Stage II: Alternation

The shock phase of the high-protein menu is replaced by an alternation phase, when vegetables are added to the proteins.

The proposed recipes in rotation become more diverse due to the addition of permitted components of the food group that are allowed by the Dukan diet.

Sorrel soup with egg

A hearty, healthy dish.

Sorrel soup with egg

Recipe No. 5
Cooking method:

• Chop the cabbage into medium pieces.
• Grate the carrots on a fine grater, cut the onion into cubes. Simmer with a spoon of olive oil until soft.
• Place the roast and cabbage in boiling broth or water, add spices.
• Finely chop the sorrel and add to the soup. Cook until the sorrel is dark in color.
• 10 minutes before the end of cooking, add chopped herbs.
• Boil the eggs hard. Chop into small cubes or cut in half and garnish the soup before serving.

Ingredients: - water or chicken broth - 1.5 l; — olive oil – 1 tsp; - white cabbage - 1/3 fork; - sorrel - 1 bunch; — carrots – 1 pc.; — onion – 1 pc.; — greens (dill/parsley/onion) – 1 bunch; — chicken egg – 2 pcs.; - salt, pepper - to taste.

Fried egg in bell pepper

An aesthetic dish that is suitable for a light dinner or for serving for breakfast.

Fried egg in bell pepper

Recipe No. 6
Cooking method:

• Heat a non-stick frying pan well.
• Wash the peppers and remove the seeds. Cut 2 rings of medium thickness. Place in a frying pan. Reduce heat to medium.
• Carefully crack the egg into the center of the pepper. Sprinkle with spices.
• Fry until the yolk reaches the required consistency.

Ingredients: - chicken egg - 2 pcs.; — Bulgarian front of large diameter – 1 pc.; - salt, pepper - to taste.

Cabbage cutlets in the oven

The uniqueness of the 350 Dukan Diet recipes is that they are suitable for any other diet. The bottom line is that the ingredients in the cutlet recipe are dietary, and this is the basis for a proper and healthy diet.

Cabbage cutlets in the oven

Recipe No. 7
Cooking method:

• Cut the cabbage into medium pieces, grind in a blender or twice in a meat grinder. Squeeze out the liquid through cheesecloth. Add spices, mix.
• Beat in the egg, bran. Mix thoroughly.
• Form cutlets.
• Grease a baking dish with oil and place the cutlets.
• Place in an oven preheated to 240 degrees for 15-20 minutes.

Ingredients: - chicken egg - 1 pc.; — onion – 1 pc.; - white cabbage - 1/3 fork; — olive oil – 1 tsp; - oat bran - 1 tbsp. l.; - salt, pepper - to taste.

Egg pancake with mushrooms and tomatoes

Based on the Dukan diet, every morning can begin with a healthy and tasty breakfast!

Egg pancake with mushrooms and tomatoes

Recipe No. 8
Cooking method:

• Cut the onion into small cubes, the tomato into rings, divided into quarters. Chop the mushrooms into slices. Fry in olive oil with spices.
• Beat eggs with whites, starch, add spices. Pour the mixture onto a hot non-stick frying pan and cover with a lid. Wait until the surface gets a good grip. Flip the egg pancake and fry for a minute.
• Take out the pancake, place vegetables on one half, cover with the other half or wrap it in a roll. Sprinkle with chopped herbs.

Ingredients: • chicken egg – 2 pcs.; • egg white – 1 pc.; • corn starch – 25 g; • champignons – 150 g; • onions – ½ pcs.; • tomato – 1 pc.; • olive oil – 1 tsp; • fresh greens – 1 bunch; • salt, pepper - to taste.

What are the benefits of eating bran?

What is so surprising that scientists have discovered?

1. The glycemic index value decreases.
2. This is an excellent prevention of diabetes.
3. Prevention of colon and rectal cancer.
4. Beneficial effect on the intestinal tract.
5. The inherent stickiness of bran helps to collect food particles, thereby “cleaning out” the intestines.
6. Fast saturation.

Initially, bran was used to stuff mattresses and feed horses. This is the hard shell of the grain that is separated during the production of flour. Considered a by-product of production. They became food for humans only after 1980, when the results of their research were announced.

Bran can absorb 25 times more water than its own volume. The increase in mass begins in the mouth while chewing food and wetting it with saliva. Contrary to advice not to drink after meals, it is recommended to consume bran with plenty of liquid, i.e. either drink it down or cook rather liquid dishes with them. After lunch or breakfast with bran, you will feel full much earlier than after a regular meal. In addition, they contain so-called “slow carbohydrates”, which will release their energy gradually throughout the day.

It is not surprising that Pierre Dukan, a doctor from France, included them in his notorious diet in 1985. And not only included it, but also made it a must-have product. If you don't eat them, then stick to any protein diet, but not the Dukan diet. Also note that we are talking primarily about oat bran. They are the ones that are so useful. Wheat bran can be used as an additive: it improves the consistency of the dish and slightly changes the taste.

The main bran dish is, of course, porridge. Traditionally, porridge is prepared for breakfast to recharge your body with energy for the whole day. Healthy eating gurus advise using oatmeal. Dukan does not abandon the benefits of oatmeal in his diet, but he has somewhat modified the traditional recipe: instead of flakes, you buy bran. Otherwise, the process of preparing a dish such as porridge is the same. Oat bran is sold in grocery stores and in specialized stores for healthy eating enthusiasts.

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I make my bran porridge unsweetened, because I haven’t eaten sweet milk porridge since childhood. But you can easily add any permitted sugar to it, and it will turn out classic. In addition, you can also add all sorts of goji berries to this recipe, alternating with any additional additions you like - COM, cocoa, etc. So there is a lot of room for creativity. I’m publishing a very simple recipe for basic porridge.

Pour milk and water into a small saucepan. It is better, of course, to use dishes that do not stick. Bring to a pre-boiling state (to avoid nasty foam, do not boil).

Next, you need to pour the bran into the pan. I take 2 tbsp. spoons of oatmeal and 1 tbsp. Wheat spoons are for alternation. At other stages, accordingly, it is necessary to adjust the amount of bran.

Next, you need to reduce the heat, add salt, add spices and cook the porridge for about 5-7 minutes. It will tell you when it thickens enough. It is important to constantly stir the porridge at this moment! Otherwise, it will burn even on non-stick cookware and crumple into lumps.

When the porridge is cooked, it can be more than just a breakfast on its own. Since it is without sweetener, it can also be a stand-alone side dish for anything. Our fat content of milk does not spoil the taste, it is practically not noticeable. As for spices, you need to experiment and not overdo it. I like different herbs. Even mint is good. You can also add ground ginger (for those who like it spicier), pepper, turmeric, and even curry and asafoetida.

The second version of the same porridge - on water - is if you are confused by the milk side dish, but you want normal porridge with meat. There is one trick here. In order for the porridge to thicken, the bran must be medium-sized, at least one spoon out of three.

To cook porridge in water, you need about a cup of water. All the technology is the same. The porridge will turn out a little liquid, but still tasty.

Bon appetit!

You can always find a package of oat bran in the diabetic section, on the shelves of supermarkets or at the pharmacy. Such a product is not in great demand among buyers, since people know little about why this secondary product of grain grinding is needed. However, not many food products can boast such a rich composition.

Basic principles of the diet

Reducing calories will never lead to good results! – this is what the author of the diet himself has repeatedly stated. He explained his point of view by saying that as soon as a person returns to a normal diet, the weight returns again. That is why Dukan developed a diet where the body first burns excess fat tissue and then stops accumulating it altogether.

You are not in danger of hunger. This principle is especially popular with those who have experimented with tiny portions on other diets. Pierre Dukan forbids limiting himself in the amount of food he eats.

The choice is huge. Even the most sophisticated gourmet will find something that suits him perfectly in the list of permitted products. If you decide to “Ducan,” then you should always have a table of what you can eat in front of you. This is a hundred products, of which 72 are classified as protein and 28 as vegetable. And it’s up to you to decide which ones to choose and how often to eat them.

Total purge. Before starting a diet, it is recommended to get rid of all foods that are not on the list of permitted ones. Put sugar, buns and sweets out of sight, throw away stale cereals and pasta, clean the refrigerator of harmful mayonnaise, ketchup and sauces, forget about cheese and sausages, which are of no use. If you don’t come across any forbidden, and therefore so desirable, “goodies”, then it will be much easier to steal.

Bran is required. There is hardly a person who will eat oat bran with pleasure. But, alas, you cannot do without this product. Oat bran should be on the menu every day, because they:

• help you feel full faster;
• cleanses the intestines of toxins;
• help remove food debris.

Of all types of bran, oat bran is considered the most useful.

What is oat bran

A by-product of making flour. However, this does not mean that it should be sent to animal feed. The main advantage of the product is fiber, presented in an easily soluble form. What is oat bran? The shell of the grain, which is removed before flour milling. It contains all the useful and biologically active substances of the cereal given by nature. The structure of the shell is similar to small sawdust. The color varies from brown to cream, depending on the grind. Oat bran flour is rich in calcium, phosphorus, iron, vitamins PP, E, B9, B6, B2, B1.

A selection of diet recipes

Allowed products open up space for imagination: recipes are suitable for the stove, microwave, and multicooker, so the Dukan diet is available for any kitchen capabilities.

Culinary possibilities of stages

A set of products for 350 recipes will form a varied menu for a week for the Dukan diet in a certain phase. Culinary potential of stages:

1. “Attack” - the protein stage does not mean that the diet should contain exclusively boiled chicken breast or beef. You can prepare main courses and snacks from protein components. Even desserts made from dairy products and bran;
2. "Alternation/Cruise" - the potential of dishes in the second stage of the Dukan diet is expanded due to the inclusion of vegetables. Side dishes from salads, vegetable soup, additional products - room for creativity and imagination of the cook;
3. “Fixation” - over time, the body gets used to the protein-vegetable alternation, which turns the addition of fruits and cheese into a feast for the stomach. As a side dish, a dish of complex carbohydrates is prepared; you can indulge in healthy pizza or a piece of homemade honey cake;
4. “Stabilization” - a menu based on the principles of proper and healthy nutrition, allows you to prepare familiar dishes. It is recommended to use honey and sweeteners in desserts.

The final stage is identical to the daily diet of the average person. However, there is one condition - holding a protein day once a week.

What is the difference between oat bran and oat flakes?

Bran is the tough outer layer of oats. Flakes are a product obtained by cutting grain into thin plates, cleared of shell and husk. In terms of the amount of useful substances, both products are not much inferior to each other. Oat bran differs from oatmeal in that it provides more vitamins K and E, phosphorus, potassium and iron, but loses in zinc. For those losing weight, the advantage is that the oat shell, when it enters the stomach, is not digested, but swells, performing the functions of an adsorbent. Cereals saturate the body more with carbohydrates, so their calorie content is higher.

How many carbohydrates are in oat bran?

Although this dietary product contains many carbohydrates, almost all of them are insoluble fiber. It is not absorbed or digested, so calories enter the body exclusively from fats and proteins. The carbohydrate content in oat bran per 100 grams of the finished product varies and depends on some factors that are used in production:

• granular product "Lito" contains 61 g;
• natural bran Dr.Dias from a German company – 16.6 g;
• “Siberian fiber” – 45.3 g
• crispy oat shells Dietmark – 43.8 g.

Oat bran - benefits

Passing through the gastrointestinal tract, fiber works comprehensively, sweeping away everything unnecessary and superfluous. They nourish the body with useful elements, and then leave it and take away with it a whole lump of dirt, helping to cleanse the intestines of toxins. The benefits of oat bran cannot be overestimated. This wonderful product swells in the stomach, quickly causing a feeling of fullness, which is why it is successfully used in dietetics. Fiber prevents fats from being absorbed and deposited as it stimulates peristalsis.

The body, cleansed of toxins, spends energy much more actively. Benefits of regularly consuming oat hulls:

• slowing down calorie absorption;
• removal of cholesterol;
• purgation;
• strengthening the cardiovascular system;
• improvement of immunity.

Oat bran for weight loss

Judging by the reviews of those losing weight, fiber is very important in the process of weight loss. It quickly causes a feeling of satiety and reduces the absorption of dietary fats and sugar. Nutritious oat bran for weight loss lowers cholesterol, improves metabolism, and in terms of healthy fiber content it can compete with oatmeal itself. Dietary fiber absorbs fats, glucose and carbohydrates, preventing the body from absorbing them, which promotes weight loss.

The load on the pancreas is eased, and acidity is maintained at normal levels in the intestines. This protects against hypoglycemia, which can develop during the diet. The biggest advantage of consuming a dietary product is the health-improving effect when losing weight, because obese people often have lipid or carbohydrate metabolism disorders and associated pathologies: diabetes, heart disease, and vascular disease.

What kind of bran can you take on Dukan?

Bran can be rye, wheat, buckwheat, flax and oat. But Dukan bran is only oat bran. The composition should only say “oat bran” or “oat bran”. No more additives, maximum salt! Sometimes, because those who are losing weight cannot find oat bran in the store, the doctor allows them to be replaced with wheat or buckwheat. But these are exceptional cases. If oat bran is replaced with something else, then it is necessary to carefully monitor the dynamics of weight loss during the diet. Is your weight plateauing or not falling as well as predicted? It is worth temporarily abandoning supplements that replace oat bran.

Bran from trusted manufacturers

You can buy oat bran anywhere today. In hypermarkets in large cities they are almost always available either in the cereals and cereals department or in the healthy food department. Things are going well with bran in small towns as well. Today you can order delivery from online stores or look for a manufacturer locally.

Look carefully at the ingredients. It should contain nothing but oat bran. Berries, flavorings, sugar, fructose, ground dry vegetables, spices are unnecessary additives. Extruded bran is also prohibited, since their production disrupts the desired structure of the husk.

Some companies buy bran in large quantities from factories and pack them on site. This is where another risk arises.

1. Such bran may contain impurities: chopped spikelets, straw and other debris. Look carefully at the photo. Real Dukan oat bran has the appearance of a chopped grain shell of a yellowish-gray color. There shouldn't be any blades of grass there.

2. Mold may form in bran packaged under untested conditions. It can also form in boxes from global manufacturers due to improper transportation and storage, but here the risk is minimal. If you notice a strange taste in the product, stop using it. Health is more valuable.

Bad bran that Dukan does not recommend!

How to use oat bran for weight loss

To quickly lose weight and look gorgeous, you need to eat fiber correctly. During the reception, you must remember three rules:

1. To drink a lot of water. If you use oat bran for weight loss and do not drink enough liquid, it will be poorly digested and will not bring the desired result. Water is a necessary element for the swelling of the product.
2. In order not to harm the body, you should not exceed the norm (3 tablespoons/day). If the dose is increased, the body will respond with flatulence, diarrhea, heaviness and bloating.
3. The stomach should be accustomed to this type of food gradually. Between cycles of doses you should take breaks of several weeks.

Oat bran with kefir

The most popular dish among those losing weight. According to their reviews, oat bran with kefir has an excellent property of quickly relieving constipation. The fermented milk drink saturates the cleansed intestines with prebiotics. This dish will not only cleanse the gastrointestinal tract, but also add health. It’s as easy as pie to prepare it at home: 1 tablespoon. fiber, pour 200 ml of kefir (low-fat). Use every morning instead of breakfast and/or dinner.

Oat bran porridge

This dish is recommended not only during weight loss, but also for people suffering from cardiovascular pathologies, because the product is rich in potassium and magnesium. Not all people can afford to eat seaweed, dried fruits or nuts every day, but preparing healthy porridge for breakfast will not be a problem. This will be an excellent preventive measure for heart function. Oat bran porridge recipe:

• take 1 tbsp. l. fiber, pour 200 ml of milk (low fat);
• add 1 teaspoon. sugar substitute, a pinch of salt;
• the milk should be brought to a boil, then the dry product should be slowly added, stirring;
• You only need to cook the porridge for 2 minutes, then let it sit for the same amount of time until it thickens.

Oat bran diet

Adherents of a balanced diet believe that sometimes it is necessary to resort to a 2-3-day oat bran diet to improve the health of the body. It is necessary to purchase dry (not granulated) fiber from oats. You need to start taking it with a small dose - 1 tsp, increasing over time to 2 tbsp. l./appointment 15 minutes before eating, the portion should be steamed in boiling water and allowed to swell, after which the bran should be added to the dish that was going to be eaten. Sample diet menu:

1. Breakfast. 200 g homemade yoghurt.
2. Afternoon snack. A glass of kefir or yogurt.
3. Dinner. 200 g of soup with vegetables, 100 g of boiled chicken, 150 g of buckwheat porridge.
4. Dinner. 200 g cottage cheese.
5. Before bedtime. A glass of fermented milk drink.

Dukan diet: bran, beneficial properties, daily value

For a long time in our country, fiber was considered a useless dummy. It’s hard to imagine, but it was purposefully removed from food! The logic was simple: since some substance is not digested in the stomach, it means there is nothing for it to do there.

Times have passed, the views of nutritionists have changed, and fiber has been rehabilitated. Today, pharmacies and health food stores display whole rows of boxes of bran, which the same nutritionists now recommend eating. How exactly are they useful?

1. Bran contains many useful substances. Calcium, potassium, magnesium, copper, selenium and many other elements give us health and vitality, and vitamins A, B and E prolong youth.
2. Other important microelements, of which there are plenty in this product, enter the blood and cleanse it of cholesterol plaques and excess sugar.
3. Bran has a beneficial effect on the kidneys.
4. In the stomach, they absorb toxins and harmful substances, preventing them from entering the body.
5. Moving along the digestive tract, the swollen bran cleanses undigested food debris and so-called waste from its walls. It’s like going over your intestines over and over again with a hard dish sponge, but gently and painlessly!

But it is important not to overuse bran, like any product. Each of the three corresponds to a certain amount.

• Attack – 1.5 tbsp. l.
• Cruise – 2 tbsp. l.
• Stabilization – 2.5 – 3 tbsp. l.

Do not think that increasing the dose will cause accelerated weight loss. Most likely, you will only get constipation or bloating. Don't experiment, listen to the wise advice of Dr. Dukan!

Bran - which one to prefer?

Barley, wheat, rice, rye, buckwheat... There are almost as many types of bran as there are cereals themselves. Is it necessary to focus on any one of them when you have such wealth at your fingertips? Yes and no. Variety never hurts, so adding a teaspoon of one type or another is not forbidden. You will simply get more beneficial minerals and vitamins. But the basis for losing weight still remains.

Oat bran - contraindications

Any excess can be harmful to health. If you consume fiber without measure, it is easy to get long-term gastrointestinal upset and other troubles. It is also not recommended to consume oat shells for people with inflammation of the digestive system. Absolute contraindications for oat bran are gastritis or ulcers in the acute phase, adhesions or erosions on the gastric mucosa. You should not take medications while consuming fiber, since it absorbs all the active substances from them. The interval between doses should be at least six hours.