Muesli for weight loss - how to choose or prepare the most delicious and healthy muesli with your own hands

Currently, muesli is a fashionable food trend. They can quickly charge the body with energy and vigor, increase your tone, satisfy your hunger and also have an excellent taste.

The benefit of muesli is that it is very low in calories (no sugar at all), but very appetizing and healthy.

They contain a lot of vitamins and microelements. The best option is to make muesli at home rather than buy it in a store, since in the store they come mostly with additives. In the morning they charge your brain for the whole day, and in the evening they are your lifeline from overeating.

Muesli is simply an ideal breakfast for weight loss; it controls appetite and helps curb overeating. But the most important thing is not how to prepare them, but how to use them.

Muesli also plays a huge role in the formation of a beautiful figure. Breakfasts such as muesli came to us in the last century. And they have firmly established themselves in our kitchens. And not surprisingly, they are very comfortable in all respects. This is both breakfast and lunch. They keep you full for the whole day. And recently, nutritionists have begun to use them.

You should try to take as many foods as you can eat in just one sitting. Because this dry breakfast very quickly loses all its beneficial properties, all the vitamins that give your body energy are destroyed. You see how convenient and simple it is to prepare a dry breakfast, so the most important thing is not to violate the principle of product selection.

But if after muesli you are planning to eat protein foods, then you simply need to take a break of two to two and a half hours. Don't forget to drink one glass of liquid before meals and a glass after. And during the day you need to drink about two and a half liters of water.

Muesli has a very beneficial effect on the mind. They are suppliers of carbohydrates. Muesli contains: grain flakes that are rich in fiber.

People who are on a diet will be very surprised that this food can also be useful for losing weight. Coarse fiber stabilizes blood sugar levels, as mentioned earlier, gives satiety to the body, and tames hunger. What supplements can you choose? And you can add berries and fruits to them. Be sure to choose only fresh fruits, as dried fruits are high in calories. Nuts and carrots are suitable. And you can use either milk, yogurt, kefir, or juice for dressing. At your discretion.

What is muesli

Muesli is a mixture of cereals processed in a special way for better soaking in milk with pieces of dried berries and fruits, nuts and bran, sometimes with the addition of honey syrup. The base is most often represented by oats.

Muesli is prepared in 2 ways:

• without processing - consist of ground components;
• baked – cereals are combined with honey and natural juices, and then baked at low temperatures. Baked muesli includes, for example, granola and crunch.

How can you eat muesli?

By eating cereal for breakfast, you start the metabolic process, which should ultimately lead to weight loss. Therefore, it is better to combine cereal with low-fat fermented milk products. The simplest recipe is to pour cereal into a bowl and pour yogurt or kefir over it. You can use milk, fruit, berry or vegetable juices, fruit drinks.

Many people eat muesli raw, like regular cereal (or granola), eat it with a spoon, and wash it down with juice or kefir.

A great option is to make cocktails with them (you get real cocktails for weight loss). Whisk yogurt, a couple of dried apricots, muesli and a little ground ginger in a blender.

You can combine flakes with porridges made from oatmeal and other whole grains, and wheat bran.

What kind of muesli can you eat while losing weight?

Muesli has many beneficial properties arising from its composition:

• Cereals - saturate the body with fiber, magnesium and vitamins, improve brain function. Oat bran helps remove toxins from the body and reduce cholesterol levels.
• Dried berries and fruits prevent the increase in glucose levels in the body and replenish the lack of vitamins.
• Nuts and seeds - eliminate the feeling of hunger, increase insulin production, and are a source of fatty acids that have a positive effect on the condition of hair, nails, skin, nervous system and blood vessels.

Excess weight gain can occur due to the consumption of cereals with an unnatural composition. Muesli, useful for weight loss, contains a minimal amount of flavorings, sweeteners and dyes.

Also select cereals that contain up to 15 g of sugar and less than 10 g of fat per 100 g of finished product.

Avoid processed cereals that are fried in oil; they have higher calorie content.

Muesli containing coconut, palm or vegetable oil not only does not contribute to weight loss, but also negatively affects the functioning of the cardiovascular system.

You can really eat muesli while losing weight, but only if they:

• contain a minimal amount of sugar and synthetic additives;
• consumed for breakfast, in accordance with the daily consumption rate.

Thanks to its high nutritional value, even a small portion of muesli can saturate the body with a large amount of vitamins and microelements, and the complex carbohydrates in its composition can charge it with energy for the whole day, which will help reduce the risk of overeating at other meals.

Benefits and harms

In addition to the fact that muesli promotes weight loss, it is also good for health:

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• saturate the body with vitamins, minerals, amino acids, dietary fiber;
• energize, relieve chronic fatigue, increase concentration and endurance;
• do not create a feeling of heaviness in the stomach, eliminate constipation;
• reduce blood pressure;
• alleviate the condition of atherosclerosis and cardiovascular diseases, maintaining the norm of hemoglobin and cholesterol in the blood, strengthening the walls of blood vessels;
• remove waste, radionuclides, toxins, cadmium, lead from the body;
• have a beneficial effect on the central nervous system, relieving stress and anxiety, improving mood;
• normalize the functioning of the thyroid gland;
• improve the condition of hair and skin.

However, be careful when choosing and consuming, as in some cases they can be harmful:

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• contain a lot of sugar;
• have a high calorie content due to sweeteners, nuts and dried fruits;
• may cause weight gain;
• often they include not natural honey, but its synthetic analogue;
• can provoke intestinal disorders and exacerbation of existing gastrointestinal diseases;
• For long-distance transportation and greater preservation, exotic fruits and nuts are often treated with sulfur, which harms the stomach and causes severe allergic reactions.

There is a lot of information on the Internet that some manufacturers include GMO products in muesli, which many people have a negative attitude towards. If this scares you, it is easy to protect yourself from this factor by carefully reading the packaging. It indicates the content of similar ingredients, so you can always put it aside and buy a more natural mixture.

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Through the pages of history. Muesli is the discovery of Maximilian Bircher-Benner, a doctor from Switzerland. He combined several products into one healthy and dietary dish for the patients of the hospital where he worked.

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Calorie content

The calorie content of muesli depends on the type of processing and additives used when preparing breakfast:

In total, dry unprocessed muesli contains 300-350 kcal; in heat-treated flakes, the calorie content reaches up to 460 kcal.

100 g of muesli bar contains approximately 421 kcal, so if you are losing weight, you should avoid consuming cereals in this form. To lose weight, also exclude cereals with chocolate, cocoa, and large amounts of salt or sugar from your diet.

Harm and contraindications

Is muesli good for your health?

There are muesli that are not beneficial for the human body. They contain coconut, sugar, vegetable oil, glaze, and chocolate. Such products, on the contrary, will contribute to excess weight gain. Fried bars are considered less healthy due to exposure to high temperatures. With this treatment, vitamins are almost not preserved. Weight loss bars should not be consumed by people suffering from celiac disease due to their gluten content. In other cases, this product has no contraindications.

Recipes

You can prepare dietary muesli yourself by selecting ingredients based on individual preferences. Let's look at what recipes will help you lose weight.

With honey

To prepare a serving for 1 person, take 150 g of oatmeal or cereal mixture, 20 g of nuts, coconut pulp and honey.

Cooking method:

• Finely chop the coconut flesh and crush the nuts, mix with the cereal.
• Melt the honey and add to the main mixture.
• Place the resulting mixture on a baking sheet and bake for 20 minutes at 190°C.

This muesli can be used as a dry snack between main meals, added to fruit salads, or topped with kefir or natural yogurt.

With milk

For the recipe you will need 25 g of oat and rye bran, 2 tbsp. l. fresh or frozen blueberries, 4-7 pieces of dried apricots and 250 ml of milk.

Cooking rules:

• Place dried apricots in boiling water for 10 minutes, then finely chop.
• Add blueberries and cereal to the dried apricots, pour warm milk over the mixture.
• Let it brew for 10-15 minutes.

With yogurt

Cooking method:

• 2 tbsp. l. steam dried fruits in boiling water for 25 minutes, then finely chop.
• Mix with large cereal flakes (100 g), oat bran and flaxseed (1 tsp each), pour in 200 ml of yogurt.
• Leave the prepared mixture for 2-4 hours.

To help muesli help you lose weight, choose natural low-fat yogurt without additives.

With kefir

Eating muesli with kefir is one of the best recipes for weight loss.

Cooking rules:

• Mix 50 g of flakes and 15 g of dried fruits.
• Pour 200 ml of low-fat kefir into the mixture.
• Place in the refrigerator for 1-2 hours.

Breakfast cereals with kefir normalize the functioning of the stomach and intestines and stabilize the functions of the digestive tract as a whole.

Useful properties of muesli

Firstly, they are low in calories, but at the same time they are a healthy product. They contain a huge amount of micro- and macroelements, vitamins B and E, and fiber. Muesli is found on sale in the form of mixtures and bars. To lose weight, you need to choose a product without adding chocolate and icing, since these ingredients will only add extra calories. The ideal option is to prepare muesli for weight loss at home. So you can make your own cereal mixture, adding fruits and berries to it as you wish. Muesli prepared according to your own recipe contains fewer calories.

Weight loss bars have a positive effect on mental activity because they are a source of carbohydrates. The fiber contained in cereals improves intestinal function and relieves constipation. By taking muesli bars with you for weight loss, you can forget about hunger for a long time.

There are two types of muesli:

• unprocessed cereals;
• fried in oil.

The latter type has a more pronounced taste, but such muesli is already higher in calories. Many manufacturers add preservatives and flavors to weight loss bars.

Muesli diet for 7 days

Select vegetables and fruits for your diet based on personal preferences. Stick to this menu for no more than 1 week, and then you can continue to regularly eat muesli for breakfast.

In 7 days you can get rid of 5 extra pounds. To consolidate the results obtained, do a weekly fasting day on muesli, while drinking at least 2 liters of water per day.

Diet muesli bars at home

If you want to take your muesli with you and snack on it, you can always make granola bars.

• 4 bananas. Choose only ripe fruits. Bananas should be mashed with a fork or blended in a blender.
• 300 grams of any whole grain cereal.
• 40 grams of dates. They will add sweetness to our bars. The dates should be blended in a blender until smooth. Remember that dates are very sweet, so don't add too much.
• 60 grams of dried apricots. It should be cut into small pieces.
• 70 grams of any nuts. It is good to use almonds or walnuts. They need to be chopped into small pieces. But if you wish, you can replace the nuts with pumpkin seeds.
• If you like cinnamon, you can add it to this recipe.

Just mix all the ingredients. You will end up with a sticky oatmeal. We put it on parchment (height no more than 1.5 cm) and put it in the oven, preheated to 180 degrees. Bake diet muesli bars for 30 minutes. When the diet muesli has cooled, it will need to be cut into pieces.

How to prepare muesli for weight loss?

So, we came to the conclusion that from now on we eat muesli for breakfast (at least sometimes