How to cook oatmeal for people losing weight: porridge recipes

Do you want to lose 10 kg in a week? Take advantage of the oatmeal diet for weight loss. Benefits, menu, reviews, results, as well as “before and after” photos of a week on an oatmeal diet in this article!

There are many nutritional systems, following which allows you to lose an impressive amount of extra pounds in a short period of time. Typically, such diets require enormous willpower, since the range of foods offered by their diet is extremely limited. But the results are worth the effort, including moral ones.

The oatmeal diet is one of the nutritional systems, thanks to which, in just 1 week, you can get rid of 10 kilograms of excess weight. Despite its strictness, there is no need to worry about possible harm to health. The beneficial properties of oats are one of the advantages of this diet. This plant was previously used as a medicinal plant, and now oatmeal tops the ranking of the most popular products among adherents of a healthy lifestyle and healthy food.

Is oatmeal considered dietary?

Oatmeal is included in most weight loss and weight loss diets. It is a source of complex carbohydrates that provide the body with energy. Therefore, it is useful to eat oatmeal for breakfast.

The product is rich in fiber, so one serving of the dish is enough to feel full without harming your figure. Also, regular consumption of porridge helps to normalize intestinal function.

Oatmeal porridge will be dietary if it does not contain full-fat milk, large amounts of butter and other high-calorie foods.

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Contraindications

Losing weight on oatmeal is sometimes unsafe. If you consume it in large quantities over a long period of time, the body begins to experience a deficiency of calcium and vitamin D. The result is a weakening of the skeletal system, an increased risk of fractures. The second unpleasant consequence is allergies.

To avoid such complications, follow the contraindications:

• problems with the skeletal system;
• celiac disease - gluten intolerance;
• tendency to allergies;
• heart disease;
• renal failure;
• pregnancy, lactation.

With the world - one by one. Every year in the UK competitions are held to find the most delicious oatmeal. Most often, the winners of previous years were the Scots.

Benefits of porridge

Oatmeal in the diet brings invaluable benefits to the body. The value of the product is explained by its complex chemical composition, which includes:

• proteins;
• complex carbohydrates;
• pectins;
• complex of vitamins (PP, C, E) and biotin;
• microelements: magnesium, potassium, phosphorus, fluorine;
• cellulose.

Useful properties of oatmeal:

1. Protects the gastric mucosa from inflammation, regulates the acidity of gastric juice.
2. Cleanses the body of waste and toxins, normalizes intestinal function.
3. Reduces the level of bad cholesterol in the blood, which is necessary for the prevention of atherosclerosis and hypertension.
4. Eating porridge for breakfast helps you feel more energetic and full.
5. Eating oatmeal regularly can improve the condition of your hair, skin and nails.
6. In diabetes mellitus, it normalizes blood glucose levels.
7. Helps get rid of addiction to sweets.

   

If you combine cereals with fruits, seeds, yogurt, berries, honey, you can increase the benefits of the dish.

Doctors' opinion

Doctors call this diet incredibly effective and beneficial for the human body. With its help you can get rid of toxins. harmful substances. The body is saturated with useful substances and vitamins. The feeling of hunger disappears and appetite decreases. A person usually tolerates a diet quite simply, without stress.

The diet leads to rapid weight loss and normalizes digestion. Doctors believe that it is very useful to use it periodically to cleanse and heal the body. However, it is very important to follow the menu, eat food regularly, without giving up fruits. Competently following a diet will help you lose weight without harm to the body.

Best time to eat: breakfast, lunch, dinner

It is optimal to eat the dish for breakfast, as it is rich in complex carbohydrates. Under the influence of the product, the body is saturated with energy, which is important for the first half of the day.

You can also eat porridge for lunch and dinner, but the dish should be cooked in water. It is not recommended to add foods rich in carbohydrates to the dish, because the body needs them in the first half of the day.

With oranges and cinnamon

These two supplements also work well together. In addition, you will get vitamin C from oranges, which will not be lost since the porridge is not cooked. Before adding oranges to a dish, it is advisable to peel them not only from the peel, but also from the film, since it does not go well with the soft texture of the porridge. And if you don’t want to get any pieces of anything at all, then squeeze the juice out of the orange and add it.

Oranges, bananas, cinnamon are the perfect addition to oatmeal

How to properly cook oatmeal when losing weight

Before you cook oatmeal in water for a diet that helps you lose weight, you need to carefully consider the choice of the base - cereals. The ideal option is Hercules flakes. They have a low glycemic index and retain maximum nutrients.

You can also use oat bran. Since the product contains a large amount of fiber, you can eat no more than 3 tablespoons of bran per day.

People who are losing weight should give up instant cereals. The raw materials from which the semi-finished product is made undergo intensive heat treatment, and therefore lose a colossal amount of vitamins, macro- and microelements.

Basic rules for cooking:

1. In the evening, it is recommended to pour boiling water over the base. Under the influence of hot water, the flakes swell, but at the same time do not lose their beneficial substances.
2. To enrich the dish with proteins, you can add a small amount of kefir or yogurt.
3. Sweet fruits: bananas, apples, peaches will help make the porridge more tasty and healthy. This is ideal for the first half of the day.

   

Negative qualities

Now let's move on to the other side of the coin. Here, too, both diets have absolutely identical characteristics.

• Since these are mono-diets, their main problem is the lack of certain nutrients, vitamins and minerals. We are mainly talking about proteins (they are very important for the immune system), essential fatty acids;
• Another point is the severity of diets. Not everyone can withstand them, especially for a week;
• Both diets can cause exacerbation of chronic pathology of internal organs;
• After both diets, there is a very high risk of regaining lost weight if you start eating incorrectly.

So, on the minus side, the score is also 1:1.

Delicious recipes from cereals and oatmeal for losing weight

You can prepare delicious oatmeal that helps you get rid of extra pounds using a variety of recipes:

Dish	Products	How to cook
For breakfast	2 tablespoons of cereal; 4 tablespoons low-fat milk; half an apple; half a banana; 0.5 spoons of honey; cinnamon to taste.	Boil oatmeal in milk. When the porridge has cooled, add honey, cinnamon and diced fruit.
Oatmeal with kefir for weight loss	3 tablespoons of oatmeal; a glass of kefir; 5 grams of raisins; berries and nuts to taste.	In the evening, pour kefir over the cereal and add raisins. In the morning, add berries and nuts.
On water with fruits	3 tablespoons base; a quarter glass of low-fat milk; apple; raisins to taste.	Pour water over the flakes, add raisins and cook for 5 minutes over low heat. Pour in the milk, bring to a boil and turn off the heat. After cooking the porridge, add chopped apple and raisins.
Steamed with dried fruits	100 grams of flakes; 100 milliliters of boiling water; honey and dried apricots to taste.	Steam the cereal for 10 minutes with boiling water. Add honey and dried apricots to taste.
Porridge scrub	2 tablespoons of cereal; a quarter glass of cold water; a tablespoon of boiled milk; a teaspoon of honey and nuts.	Pour water and milk into the cereal in the evening. In the morning before eating, drink a glass of water. Add honey and nuts to the porridge. Eat after drinking a glass of water.
With pumpkin	100 grams of oatmeal; 100 grams of pumpkin; a handful of raisins; 100 milliliters of water; salt and butter to taste.	Boil water and add cereal. After a few minutes, add pumpkin and raisins. Cook for 5 minutes. Add butter and salt to taste.
With milk in the microwave	0.5 cups oatmeal; 1.5 cups milk; 20 grams of butter; a teaspoon of honey; salt to taste.	Microwave the oatmeal for a few minutes. Add oil and honey.

Menu

The indicative menu can be adjusted to suit your taste preferences, but the portions and quantity of additional products cannot be changed.

For 3 days

Allows you to lose 3-4 kg.

For a week

Fruit and vegetable option with a minimum amount of protein, without meat. Difficult to tolerate. Gives a result of 7-8 kg.

For snacks, it is recommended to drink a glass of green tea with milk or ginger.

For 10 days

In order not to harm the muscles and stomach, it is necessary to include small portions of protein products in the menu.

If you are planning to lose weight for a month, just repeat the menu three times for 10 days.

Interesting fact. French physician Jean de S. Catherine lived to be 120 years old. He explained his longevity by regular use of oat tincture, with which he was treated several times a year in courses.

How to brew cereal in a jar

A recipe for lazy oatmeal in a jar for weight loss will allow you to quickly get a healthy and nutritious breakfast.

To prepare porridge you will need the following products:

• a quarter cup of oatmeal;
• a third of a glass of milk;
• a quarter glass of natural yogurt;
• a tablespoon of cocoa powder;
• a teaspoon of honey;
• a quarter of a banana.

How to cook:

1. Add oatmeal, milk, yogurt, honey, cocoa powder to a glass jar.
2. Close the lid and shake the container with food thoroughly.
3. Open the container and add the bananas cut into small pieces. Stir gently.
4. Place the preparation in the refrigerator overnight. Serve chilled.

   

You can prepare a dish with fruit. Prepare:

• 3 tablespoons of oatmeal;
• 200 milliliters of low-fat milk;
• honey, fruits and berries to taste.

Preparation:

1. Pour oatmeal into a glass jar and pour in milk.
2. Shake the jar thoroughly, close the lid and refrigerate overnight.
3. In the morning, add honey and fruit.

Calorie content

Before you look at the detailed menu for this diet, you need to understand what the nutritional value of oatmeal is and how many calories are in the finished product.

100 g of dry product contains:

• carbohydrates – 60 g;
• proteins – 12 g;
• fats – 6 g;
• calories – 355 Kcal.

Proportions for preparing porridge: add 40 g of cereal (flakes) to 60 g of water. The finished product has a different calorie content - 140 Kcal. Despite such small values, after eating oatmeal, the feeling of fullness does not leave for several hours.

Fasting day on oatmeal

Oatmeal is an ideal product for a fasting day. It helps satisfy hunger and cleanse the body of toxins. The dish can be eaten all day, combining it with fruits, berries, and low-fat dairy products.

You can eat 4-6 servings of the dish per day. Serving weight: 200 grams. Oatmeal is cooked in skim milk. For 1 part flakes take 3 parts liquid. You can add a little salt to the porridge.

It is important to drink 1.5 liters of clean water during the day. You can choose green apples as a snack.

Reviews

Alexander Simonenko, gastroenterologist, 49 years old:

“With the help of an oatmeal diet, you can cleanse your body and normalize your metabolism. But you cannot stick to it for a long time, since all the beneficial properties of oatmeal will eventually turn against you losing weight. Therefore, I am categorically against this diet lasting more than 10 days. However, this only applies to a mono-diet. If a person eats other foods besides oatmeal and his menu is balanced, then the diet can be extended for a long time.”

Alena Smirnova, 33 years old, general practitioner:

“The oatmeal diet is an excellent weight loss system. I will say more, I tried it on myself. To understand exactly how much weight you can lose, you need to take into account the following factors: duration of the diet, starting weight, physical activity of a person, the rate of metabolic processes in the body. For people with celiac disease, the oat diet is not available. It will benefit all other people and allow them to lose excess weight.”

Read also:  Pancake Recipe. Calorie, chemical composition and nutritional value.

Oat diet

Oatmeal is the basic dish of the diet of the same name. The nutritional method helps you get rid of a few extra pounds while maintaining excellent health.

What and how to cook

The main dish is oatmeal. It must be cooked in water. You can also top the flakes with low-fat kefir or yogurt.

Porridge is prepared according to simple recipes:

1. On water: pour boiling water (1:2) over the oatmeal for several hours. Bring to a boil before using. You can add some berries, yogurt or kefir.
2. Using kefir: cook the porridge and add kefir to taste. To improve the taste of the dish, you can add a small amount of honey and cinnamon.

A person who is losing weight needs to drink 2 liters of water a day.

Other permitted products:

• boiled eggs;
• low-fat cottage cheese;
• vegetables: lettuce, tomatoes, cucumbers, celery, carrots, cabbage;
• any unsweetened fruit.

You can also eat 1 teaspoon of vegetable oil (olive, flaxseed, sesame, corn) per day.

When and how much to eat

There are 6 meals a day. Before breakfast, drink a glass of water at room temperature. The liquid helps activate the gastrointestinal tract after waking up. After 30 minutes, have breakfast with a two-hundred-gram portion of porridge. After 2 hours, you can have a light snack in the form of 1 unsweetened fruit. After another 1.5-2 hours they eat oatmeal again. Porridge is also consumed for afternoon snacks and dinner. Low-fat yogurt, kefir, vegetables and fruits are suitable as a snack.

The last meal should be taken no less than 2 hours before bedtime. It is important to consume at least 1200 calories per day. If the energy value is less than this value, the body will experience significant stress.

What result should I expect?

The diet will achieve the following results:

1. Lose about 5 extra pounds (the exact result depends on the initial physical parameters).
2. Get rid of swelling.
3. Normalize intestinal motility.
4. Improve skin condition, improve complexion, gain lightness in the body.

Despite the advantages, the method for gaining harmony is designed for 7 days, no more. You need to exit the diet gradually, increasing the calorie content of the daily menu to 1800 calories.

Additional recommendations

Oatmeal is a storehouse of useful microelements.
But it is recognized as not being fully balanced. Therefore, there are some restrictions in terms of who can take it with such frequency. For example, if you have problems with constipation, eating oatmeal is undesirable. That's why, before going on a diet, it doesn't hurt to get advice from several specialists: a nutritionist, an endocrinologist and a gastroenterologist.

They also recommend cleansing the body before switching to a weekly oatmeal diet. The day before, pour 4 tablespoons of rice cereal with water (1 l), leave the mixture overnight. After this, in the morning the rice is poured into clean water and cooked until it acquires the consistency of jelly - about an hour. When the broth has cooled, you should drink it and wait 5 hours before eating or drinking anything. After this one meal, fast again until the next morning. Now you can start the diet - start breakfast on the first day of your weekly diet.

The key to success in this case is your willpower. But a lot will depend on how smoothly you exit the diet. The amount of usual food should be increased gradually. You can start with casseroles and light salads, then move on to more fruits, and only then return meat to your diet.

Your health, well-being and appearance are to a large extent the result of your specific efforts.

Main conclusions

1. Oatmeal is a valuable product for people losing weight. Cereals are enriched with vitamins, macro- and microelements and fiber.
2. It has a wide range of beneficial properties: cleanses the body of toxins, normalizes cholesterol and glucose levels in the blood, improves the condition of the skin, hair and nails.
3. The slimming dish is prepared with water or skim milk. You can also pour low-fat yogurt or kefir over the cereal.
4. Porridge can be prepared according to a variety of recipes. Among them is a technique for preparing lazy oatmeal in a jar.
5. A diet based on the cereal of the same name will allow you to get rid of 5 extra pounds in a week. In addition to porridge, you can eat low-calorie foods. It is also necessary to maintain a healthy drinking regime.

Have you tried the oatmeal diet? Do you often eat it for breakfast? Tell us about your experience and favorite dietary recipes in the comments.

Efficiency

And, of course, one of the most exciting questions for those losing weight: which diet is more effective - buckwheat or oatmeal? Let's start with the fact that any mono-diet (without adding other components) gives very good and quick results. However, oatmeal has a higher calorie content compared to buckwheat, and it also has a higher fat content. But it is impossible to say that you will lose several kilograms more on buckwheat. The difference, if any, will be no more than a kilo. On average, about seven kilograms are lost per week on such diets.