How to lose weight with oatmeal. Oatmeal diet for a week

Oatmeal is considered a light and healthy breakfast dish. Oatmeal is affordable, easy to prepare, and keeps you feeling full for a long time. Thanks to this, Hercules has become one of the most popular products used in the fight against extra pounds. An oatmeal diet, if all the rules are followed, can give excellent results. It is important to learn how to prepare and eat the dish correctly.

Lenten, diet menu with oatmeal is one of the most budget-friendly ways to try on the role of the English aristocracy. You can become a real queen beauty, taking care of your health, weight. Restore strength, improve appearance, cope with obesity.

Useful properties of cereals

Oatmeal has a low glycemic index. What does it mean? Our body receives a boost of energy from the “slow” carbohydrates that are in the product. They are absorbed gradually, unlike “fast” ones, which does not allow the blood sugar level to rise sharply. Eating oats, adding bran from this cereal to dishes, thanks to useful composition, has a beneficial effect on the functioning of many body systems.

• Cellulose . The product performs the function of a “brush”. The intestines are cleansed of toxins that interfere with the absorption of vitamins and microelements.
• Polymeric carbohydrate. Formed during the cooking of porridge. When it enters the stomach, it envelops its walls. Thanks to this, beneficial bifidobacteria actively multiply, which suppress the development of harmful microorganisms. Also, the presence of mucus (polymer carbohydrate) leads to active contraction of the smooth muscles of the stomach and intestines. This allows undigested food particles to be evacuated from the body faster, which reduces the incidence of constipation.
• Vitamins. - to increase immunity, reduce stress, ensure proper functioning nervous system. A, E - for healthy and glowing skin.
• Phosphorus and calcium. Strengthens teeth skeletal system, make hair thicker.
• Iron . Effective in the fight against anemia, vegetative-vascular dystonia, heart and vascular diseases.
• Iodine . Good for the thyroid gland. Helps increase mental activity.
• Potassium and magnesium. They have a strengthening effect on the heart muscle.

Substances such as linoleic acid, choline, and lecithin accelerate the processing of cholesterol.

Oatmeal diet: preparation

The oatmeal diet should be followed no more than once every six months. Developing detailed menu, do not forget that it is better to eat in small portions, but often. We try to maintain equal intervals between doses. The following six rules will help increase the effectiveness of your diet.

1. Smooth entry. We begin to limit ourselves gradually, reducing portions of our usual food.
2. Prohibited Products. We remove fried, salty dishes, sweets, and flour products from the menu. We do not eat bananas, potatoes, grapes, or corn. The diet should not contain vegetables that contain a large number of starch and calories.
3. Diet . The last meal should be no later than three to four hours before bedtime. Make portions small. Meals are fractional. The number of meals depends on personal preference. It is better if it is six to seven times a day.
4. Water balance. We drink at least 2 liters of liquid per day separately from food. This is not only water, but also low-fat kefir, yogurt, green tea.
5. Additional Products. Before lunch we eat porridge with milk or water, seasoned with dried plums or apricots and nuts. Afterwards we make snacks with fruits, preferably sour ones. Fresh or boiled or steamed vegetables are also suitable.
6. Exit mode. We are gradually expanding the oatmeal diet menu, adding meat and fish to it. Then we replace the cereal itself.

Cleansing the body

The process of losing weight consists of two main stages: preparatory and the diet itself. The first of them lasts one day and includes cleansing the body. The results of the oatmeal diet depend on how well the cleansing was done. The procedure is carried out in two stages, then you can start the diet.

1. Preparing rice water. Four tablespoons of cereals pour into 1 liter cold water. Let it sit overnight. In the morning, cook over low heat for an hour. The mixture should have the same consistency as jelly.
2. Refrigerate and take on an empty stomach. After this, we do not consume food or liquid for four hours.

How to cook properly

First of all, for porridge it is better to take cereals, not flakes. Whole grains are less processed, so they retain all their beneficial properties. The feeling of fullness after such a dish lasts longer. Making flakes involves steaming, flattening and rolling the grains into “petals”. The only advantage of flakes is the speed of preparation. It is enough to fill them with boiled or cold water.

Cook oatmeal in water for a diet, following a five-step recipe.

1. First rinse the oatmeal, add water and leave overnight.
2. Rinse again. Fill with water, maintaining a ratio of cereal to liquid of 1:2. Place on low heat.
3. After boiling, remove the foam.
4. Cook for 10-15 minutes, stirring regularly so that the porridge does not stick to the walls of the dish.
5. Remove from heat and keep covered for about ten minutes.

You can prepare a more satisfying porridge with milk. The algorithm of actions is similar to the option with water. The only difference between the methods is that we pour the cereal into boiling milk.

Menu for 3 days

This option can be used as fasting days. The menu for 3 days is porridge, cereal, oatmeal cookies. There are no snacks here, so we don’t use any additional products. Drinks include only water and green tea without sugar or honey.

We can hold such fasting days every month. Result: weight loss by 2-3 kg maximum.

For 5 days

The diet contains only oatmeal and drinks: water, herbal teas. This is a fairly tough option, so it is recommended to use it only in emergency cases. It could be eve important event, for example, weddings.

You can lose up to 5 kg. The daily diet is 1 kg 250 g of ready-made porridge, which is divided into five servings. It is not recommended to eat bread, cookies, or even cereal.

We can replace the extreme option with a more gentle one. A diet of three products: oatmeal, cottage cheese, sour apple for those who are not ready to limit themselves too much.

For a week

A gentle oatmeal diet for losing weight by 10 kg in a week has a more varied diet. Fruits, vegetables and fermented milk products are added to the cereal. Liquid in unlimited quantities, but not earlier than 30 minutes after a meal. The following table will help you create a menu for the week using the right foods.

Table - Approximate “oatmeal” menu for seven days

Day of the week	Breakfast	Dinner	Afternoon snack	Dinner
Monday	- A portion of oatmeal; - a tablespoon of nuts	- Zucchini soup or main course with yogurt	- Vegetable salad dressed with vegetable oil	- Porridge with sour berries; - a glass of low-fat kefir
Tuesday	- Oatmeal; - a glass of kefir or an apple; - a handful of dried fruits	- Vegetable soup; - porridge	- Grapefruit	- Porridge with sour berries
Wednesday	- Porridge with milk or water; - 250 ml kefir	- Vegetable soup or porridge with dried fruits	- Green apple or grapefruit	- Porridge with dried grapes; - a cup of kefir
Thursday	- Porridge; - a glass of kefir or prunes	- Vegetable soup; - or salad and porridge	- Fruit salad with low-fat yogurt	- Porridge; - a glass of kefir or yogurt
Friday	- Porridge with walnuts	- Salad with carrots and cabbage; - broccoli soup; - porridge	- Orange or grapefruit	- Oatmeal; - green apple or kiwi
Saturday	- Porridge; - a glass of kefir; - dried fruits	- Vegetable soup; - porridge	- Vegetable salad	- Porridge; - Herb tea or kefir
Sunday	- Porridge with yoghurt or pieces of prunes	- Vegetable soup; - milk porridge	- Kefir; - apple	- Porridge on the water

We prepare soups and salads without spices or other additives. First courses are recommended from celery, cauliflower, beans and asparagus. We add beets, carrots, white cabbage or Chinese cabbage to the appetizers. Don't forget about liquid. We drink water and herbal teas as much as we want.

Ten days

The technique allows you to get rid of 10 kg excess weight. The list of permitted products includes:

• fruits (citruses and others);
• berries (cherries, red and black currants, raspberries);
• vegetables, except those containing starch;
• dried fruits;
• greenery;
• low-fat fermented milk products;
• nuts, but not peanuts.

Main meals must include a serving of oatmeal (200 g) and the above products. We make purchases 10 days in advance so as not to use prohibited products later. Snacks - tea, fermented milk drinks with nuts or dried fruits. We can also prepare small portions of vegetable and fruit salads.

For two weeks

In this option, the diet consists of porridge and vegetable soups or broths. The first courses are prepared for lunch. We eat oatmeal in the morning and evening. Snacks from permitted fruits and dairy products. The 14-day diet is quite complex, so it is used only by healthy people. We repeat it no earlier than six months later. You can lose 10 kg or more.

Soups can be replaced with okroshka prepared with whey. It is recommended to drink one teaspoon of flaxseed oil before breakfast for general strengthening of the body. It is advisable to take additional vitamins during the diet.

Have you decided to lose weight? Go on a diet? Where to begin? With the most satisfying – the oatmeal diet promises minus 10 kg in just a couple of weeks, and you won’t go hungry with porridge. Why is this not an ideal way?

Hello everyone, my dears! Svetlana Morozova is with you. We have already talked to you about the role in maintaining health and slimness. The time has come to talk separately about the oatmeal diet for weight loss: what types of diets with oatmeal exist, as well as the pros and cons of such diets - all this and much more in today’s article.

Friends! I, Svetlana Morozova, invite you to mega useful and interesting webinars! Presenter: Andrey Eroshkin. Health restoration expert, registered dietitian.

Topics of upcoming webinars:

• How to lose weight without willpower and prevent the weight from coming back?
• How to become healthy again without pills, the natural way?

Do you want to lose weight? Interested in diets?

You'll definitely find something interesting.

Oatmeal table

Let's start by talking about species. What the dietary market is full of:

• After waking up: glass warm water or green tea;
• Half an hour later - breakfast: a portion of oatmeal (250 g);
• Snack: fruit;
• Lunch: vegetable broth soup, protein food with a side dish (for example, boiled fish and buckwheat);
• Snack: egg and vegetable ( vegetable salad);
• Dinner: oatmeal or smoothie made with oatmeal and kefir.

In fact, there are many more options - these are the most popular.

Why oatmeal?

Why exactly does the oatmeal diet minus 10 kg promise and become the main ingredient? dietary recipes? Why oatmeal is good for weight loss:

Well, and of course, accessibility plays a role - rolled oats and oatmeal can be bought in any store at a more than reasonable price.

Oatmeal diet minus 10 kg: the basics of proper porridge

Pot, cook!

Despite how easy it is to use, the right porridge has a couple of nuances:

The right porridge is the one that you eat with pleasure and not all day long. Again, it works Golden Rule moderation.

Can't you have too much porridge?

Cabbage soup and porridge are our food. Maybe it was like that before. However, now we have the opportunity to eat a varied and balanced diet, but for some reason many continue to spoil their health by eating one product all day long.

What happens if you overuse oatmeal? The downside is that it can leach calcium from bone tissue. Therefore, in old age and with fragile bones, it is better not to eat it at all. Even if healthy man If you overeat oatmeal, you risk losing teeth and acquiring deteriorating joints.

In addition, no product, no matter how useful it may be, is capable of providing the body with all the nutrients necessary for health.

If you add to this the hunger of strict diets, a slowdown in metabolism is guaranteed. This means that the result will be temporary. All the lost kilograms will come back with interest, and you will need to try harder to lose at least a little weight. And this is not to mention the aggravation of all chronic diseases and purchasing a whole bunch of new ones.

The best thing you can do for your figure is to live healthy. Eat a balanced and varied diet, the “right” foods, follow a drinking regime and combine this with adequate food. Plus timely treatment of illnesses, proper rest, healthy sleep And positive emotions. And slimness is guaranteed!

Beauty does not require sacrifice!

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

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

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

What are the benefits of oatmeal?

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

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

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

• A significant amount of coarse plant fiber and soft dietary fiber, which promotes excretion toxic substances, poisoning the human body.
• A complex of valuable amino acids.

To learn more O beneficial properties oatmeal - video:

The average calorie content of oatmeal falls within 360 calories (nutrition different types flakes have minor deviations).

Oatmeal categories

The food industry produces oat flakes in three categories:

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

This category of cereals is divided into three varieties:

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

The healthiest porridge is made from Hercules flakes.

In such a mess large quantity soft and coarse dietary fiber. Thanks to their presence, a person can get enough of a very small portion, and the feeling of fullness will not leave him for 3-4 hours.

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

Are there any contraindications for Hercules?

There are still contraindications:

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

Are mono-diets beneficial?

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

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

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

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

Is this diet healthy?

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

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

How to cook healthy oatmeal correctly?

To be beneficial, oatmeal for weight loss should be:

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

How to cook the “correct” oatmeal:

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

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

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

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

Light diet with oatmeal

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

Diet developers promise a guaranteed reset of seven to ten extra pounds while following their recommended diet.

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

Methods for preparing oatmeal

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

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

Those who prefer cold oatmeal can steam it in an ordinary deep bowl, covering it with a lid and insulating it with a pillow. In order not to choke on tasteless porridge, you can steam it with honey and nuts.

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

• Cooking oatmeal in the microwave is also easy.

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

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

• There is another original cooking method: lazy.

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

To begin with, here is a generalized recipe.

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

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

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

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

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

As it is lazy oatmeal?

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

Oatmeal in diets for hips and abdomen

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

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

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

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

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

Can you really lose weight with oatmeal?

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

• Numerous comments posted on forums and websites dedicated to healthy eating, in general, they approve of diets that propose using oatmeal as a product that triggers a mechanism for normalizing weight and forming habits of proper eating behavior.

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

Gastroenterologists recommend losing weight on an oat diet, because it is a tasty weight correction, which is also excellent prevention various diseases digestive system, including gastritis (read more about), as it helps cleanse the body of toxins.

Oatmeal has become a dietary staple due to its following properties:

• Cleanses the intestines of toxins, which leads to normalization of metabolic processes. How is it useful for losing weight? The fact is that when the intestines are clogged, as a rule, some products are absorbed (proteins and carbohydrates), while others are deposited in the form of fatty deposits (fats). Such an imbalance only increases appetite, which leads to overeating and, as a result, excess weight gain.
• Saturates the body with fiber, which is formed during cooking. Fiber is a specific polymeric carbohydrate that envelops the inner surface of the stomach and swells, so thanks to this “fullness” the feeling of hunger does not come soon. In addition, fiber supports beneficial intestinal microflora, which contributes to the contraction of the muscles of the gastrointestinal tract and the rapid transport of food.
• Gives the body energy through carbohydrates, so weight loss occurs without disruption, bad mood and well-being.
• Supplies the body with iron, which helps transport oxygen to internal organs, and also saturates it with calcium and phosphorus, necessary for bone health. In addition, oatmeal contains vitamin A, which is necessary to support immunity.

The oatmeal diet can be maintained from 3 days to a month, depending on how much you need to lose. To determine how such a diet affects the body, you can start with the three-day version.

Which oatmeal to choose and how to cook?

Both whole oats and oatmeal are available on store shelves, but you need to choose oatmeal. The fact is that they are easily digestible and also do not require specific storage and preparation conditions. They are made by steaming grains, as well as their further flattening and drying. Thanks to this processing, the flakes contain all the benefits of both grains and bran, although the concentration useful substances(calcium, potassium, fiber, iron) they contain somewhat less, which is not important.

You need to choose high-quality, homogeneous flakes without any additives, for example, Hercules.

The nutritional value of oatmeal per 100 g is as follows:

• proteins – 11 g;
• carbohydrates – 50 g;
• fats – 6 g;
• glycemic index – 55.

As for calorie content, per 100 g of fresh cereal it is 335 kcal, which is quite high, however, after cooking this figure decreases. For example, if cooked in water, the calorie content of porridge per 100 g will be no more than 100 kcal.

Purchased oatmeal on a diet can be prepared in two ways:

• Cold. In the evening, pour boiled cold water over the flakes and leave them overnight to swell. By morning the porridge will be ready.
• Hot. A portion of the cereal should be poured with bubbling boiling water, covered with a lid and left for 15 minutes, after which the warm porridge will be ready to eat.

Regardless of the cooking method, the use of salt and sugar is prohibited, as does butter. The only permissible additions are a handful of nuts or raisins, a few berries or dried fruits (preferably prunes or dried apricots).

How to go on a diet?

Regardless of the duration of the diet chosen, it is important to enter it correctly. To do this, you will need to cleanse the body of old toxins so that oatmeal, which is a grain, does not clog the already dirty stomach even more. If this is not done, there is a possibility of blockage in the intestines, which can cause chronic constipation.

To cleanse the gastrointestinal tract, you can choose one of the following methods:

• for one day you need to eat a choice of green apples or cucumbers;
• spend a fasting day on kefir or herbal tea (you should drink the drink any time you feel strong feeling hunger);
• arrange cleaning using rice water, for the preparation of which 4 tbsp is enough for the night. l. pour 1 liter of cold water over rice, and in the morning boil over low heat for about 60 minutes and eat, after which do not eat anything for 5 hours.

After one fasting day You can start the diet itself.

Mono-diet options for 3 days

The three-day diet can be of two types:

• Strict. It is necessary to eat only oatmeal for 3 days, and in moderate portions - up to 250 g of porridge for each meal. There can be about 4-5 such techniques per day. Drinking plenty of fluids on a mono-diet is only welcome. In 3 days you can lose up to 5 kg. You can repeat it once every 6 months.

It is forbidden to maintain a strict diet for more than 3 days, otherwise carbohydrate starvation and excess protein will provoke active burning of muscle tissue to compensate for the lack of glycogen.

• Loyal. The difference between this diet option and the previous one is that between meals of porridge you are allowed to eat raw and boiled vegetables or fruits. But it is worth remembering that bananas and grapes are prohibited because they have a high glycemic index. As for vegetables, you will have to give up potatoes, since they contain a large amount of starch. In 3 days of the diet you can lose from 1.5 to 3 kg. The mono-diet can be repeated 3 times with breaks of 2 weeks.

7 day oatmeal diet

You can lose up to 6 kg in a week, but the diet will be quite strict. It is not allowed to introduce products that are not listed in the following menu, including salt and sugar:

1. Monday. In the morning, eat 200 g of oatmeal, have lunch with oatmeal with water and yogurt, and for dinner the same oatmeal with water.
2. Tuesday. In the morning, add half an apple to a portion of oatmeal, at lunch - 100 g of cabbage-carrot salad, and in the evening just eat a portion of cereal with water.
3. Wednesday. In the morning, prepare oatmeal with milk containing up to 2% fat, and eat it with one apple at lunchtime. Have 200 g of porridge on water for dinner.
4. Thursday. Have breakfast with classic oatmeal with water, but for lunch cook it with milk and additionally eat 100 g of radish and cucumber salad. Dinner should be oatmeal with water, washed down with a glass of kefir.
5. Friday. In the morning, cook oatmeal in water and eat it with a small orange. Have lunch with oatmeal with milk, cabbage and carrot salad and an apple. In the evening, serve oatmeal in water with 50 g of dried apricots.
6. Saturday. Have breakfast with oatmeal with milk and an apple, and for lunch, serve a tomato and cucumber salad with the same porridge. In the evening, oatmeal is prepared in water, which can be eaten with 150 ml natural yogurt.
7. Sunday. In the morning, prepare oatmeal with milk and eat it with a pear, and for lunch, add the same portion of porridge with 100 g of radish, cucumber and cabbage salad, and for dessert, an apple. Dine with oatmeal on the water and drink a glass of kefir.

Oatmeal diet from 10 days to a month

Long-term diet options are more gentle and have the following rules:

1. The first week assumes the same menu as the 7-day diet option. You need to eat three times a day. The only exception which can be allowed is to season the porridge with 1 tsp. honey or oil (olive or flaxseed).

2. Starting from day 8, you can switch to 5 meals a day by including 2 snacks in the menu, for which you can serve foods from the list:

• fruits - preferably pear, kiwi, citrus or apricot, but not banana, melon, grapes and mango;
• berries in the form of currants, strawberries, blueberries, cherries, watermelon or plums;
• vegetables in the form of cucumbers, tomatoes, paprika, radishes, carrots, cabbage and beets, but not potatoes;
• dried fruits in the form of dried apricots, prunes and figs;
• any greens to taste;
• fermented milk products in the form of kefir, milk and yogurt;
• nuts to taste.

3. Allowed products can be combined with each other, but you must remember that one serving cannot be more than 200 g. For example, you can prepare 150 grams of porridge with milk and use 50 g of nuts or berries as “sweeteners”.

4. During the day, it is advisable to drink about 1.5 liters of liquid. This can be still water, herbal or green tea. But you need to remember that you cannot wash down your food, but it is better to drink a glass of liquid 30 minutes before or after a meal.

5. During the period of weight loss, take multivitamins.

In 10 days dietary ration you can lose up to 8 kg, and in a month – up to 15 kg.

The following video presents two recipes for lazy oatmeal: the first with berries, and the second with apple and cinnamon. This great option for breakfast:

Options for the oat diet with other foods

Oatmeal goes well with other foods that promote weight loss, which is what nutritionists used by presenting the following diet options:

With oatmeal and kefir

After the cleansing introductory day, you can go on a kefir-oat diet, which lasts from 3 to 5 days and allows you to lose up to 3 kg. For the diet, you can choose one of two diets:

• Throughout the day, you need to eat 3-4 servings of oatmeal in water without salt, sugar and oil. To prepare it, you need to pour a glass of flakes with 2 cups of boiling water. After eating, you need to wait 60 minutes and drink a glass of kefir, but during the day you can drink no more than 1.5 liters. In addition to oatmeal and kefir, only still water and green tea are allowed.
• Throughout the day you need to eat 3-4 servings of oatmeal with kefir. To prepare it, you need to pour 3 tablespoons of flakes with a glass of kefir. You cannot use any additives. The recommended time between meals is 3 hours.

This diet should be abandoned if there is renal failure, increased acidity stomach or peptic ulcer.

With oatmeal, cottage cheese and apples

Combining three products promotes accelerated metabolism, as a result of which you can lose 0.5-1.5 kg of excess weight per day of the diet. It is also worth considering the benefits of additional products:

• apples – rich in fiber and pectins, which help reduce cholesterol levels in the blood and remove toxins;
• cottage cheese - contains calcium, vitamins and valuable mineral compounds, and is also a healthy source of protein.

The diet can be 3 meals a day, but 4-5 meals a day are more desirable, since in this case the load on the stomach will be significantly reduced, because the food will be supplied in small portions. The diet menu looks like this:

1. In the morning, eat a portion of oatmeal in water with pieces of one apple. You can make lazy oatmeal with apples.
2. Have lunch with oatmeal, cottage cheese and an apple.
3. Snack on a glass of freshly squeezed apple juice, mixed half with water.
4. Have cottage cheese with apple slices, seasoned with 1 tsp. honey
5. For the second dinner, serve a glass of kefir or natural yogurt if you feel very hungry.

This diet can be maintained for a maximum of 10 days, during which you can lose up to 10 kg. In the case of a 10-day diet, such a relaxation is allowed - for lunch or an afternoon snack, serve a vegetable salad made from tomato, cucumber, cabbage and herbs.

You can repeat the 10-day diet after at least one month.

How to get out of the diet?

Regardless of the type of diet on oatmeal, after its completion, the exit stage begins, without which the lost kilograms will quickly return, and problems with stool and pain in the gastrointestinal tract are also possible.

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The popular oatmeal diet is a simple and budget-friendly way to lose weight. Experts recommend sticking to this diet for no more than two weeks. And for the first experiment it is better to choose the weekly option. Over this period of time, you will be able to lose several kilos of excess weight without harming your body.

The effectiveness and benefits of the oatmeal diet

Oatmeal cannot be called a low-calorie product. 100 g contains more than 340 kcal. But when proper preparation For dishes made from oatmeal, this figure can be reduced by exactly 3 times.

In addition, regular consumption of oatmeal cleanses the body, saturates perfectly (the feeling of hunger does not appear until 3 hours), improves metabolism and digestion, normalizes cholesterol levels and brings other undeniable benefits. A diet based on the product under discussion will be especially relevant for those with a sweet tooth. This nutrition system suppresses cravings for desserts.

We can say that the oatmeal diet not only helps to get rid of those hated extra pounds, but also improves general state human health. The main thing is to observe it correctly and not violate the basic principles. Under these conditions, you will be able to reduce your weight by about 4–7 kg. A more accurate figure depends on the individual characteristics of the person losing weight and its initial parameters.

Basic principles and important rules

In order not to harm your body, before such a diet, the first thing you need to do is check for contraindications and get permission from your doctor.

This stage is especially important for people who have serious chronic illnesses.

To achieve the desired result during the diet, you will have to follow the following rules:

1. Cook oatmeal in water. You will have to avoid adding cream or milk to it. It is best to use filtered water.
2. Do not add spices, sweeteners, or any oil to the treat. It is allowed to use only honey, cinnamon, pepper, and ginger. The listed spices speed up the process of weight loss.
3. Start your morning with oatmeal jelly.
4. Do not wash down oatmeal dishes. You can drink water only 40 minutes after eating.

Except proper nutrition, you also need to drink a lot throughout the day (minimum 1.5 liters), get quality rest and sleep, and move more. It is advisable to add regular sports training to your routine. This could be at least daily morning work-out or taking the stairs instead of using the elevator as usual.

Combined types of oat diets

Fast and effective diet Experts call not only the mono-variant oatmeal, but also its combined types. The popularity of the latter among those losing weight is explained by the fact that such diets are easier to tolerate. They allow you to eat a larger number of foods, which means you can make your diet more satisfying, varied, and tasty.

The most famous options for combined types of oat diets:

• With buckwheat. The second cereal also contains a lot of dietary fiber, which takes a long time to digest, stopping the feeling of hunger. On such a diet, both porridges are simply steamed with boiling water and not boiled. To be ready, the cereal must simmer for at least 4 hours. You can diversify your diet with kefir, various drinks - coffee, tea, herbal infusions.
• With rice. The oatmeal-rice diet allows for deep cleansing of the intestines. Rice is used to make jelly for breakfast, and also to prepare the main dish. The diet takes 2 weeks, during which the days of consuming the two indicated cereals alternate.
• With fruits. The course lasts 10 days and is especially suitable for those with a sweet tooth. In addition to oatmeal, you can eat any fruit. You just have to limit your consumption of figs, bananas, and grapes. You can eat no more than 200 - 250 g of fruit at a time.
• With apples. The oat-fruit diet can be more restrictive. This option involves supplementing the porridge exclusively with apples. It is advisable to use sour varieties of fruit. Throughout the day, you can eat not only porridge and apples, but also a light vegetable salad with butter and biokefir.
• With kefir. The kefir-oat diet is allowed to be followed only after three days of preliminary preparation. During this time, portions are reduced by half every day. Salt, spices, sugar, and fatty foods are gradually removed from the diet. Next, you can eat oatmeal prepared in different ways, fresh berries, herbs, a small amount of vegetables and drink low-fat kefir 1 – 3 times a day.

Oatmeal diet: weekly menu with recipes

A detailed menu for a week of oatmeal diet will allow anyone losing weight to strictly adhere to the chosen nutritional system and avoid breakdowns. Using a similar scheme, you can create your own diet, taking into account your own tastes and food preferences.

1 day:

• 170 g oatmeal with water + pear for breakfast;
• 170 g oatmeal with water + 70 ml unsweetened yogurt for lunch;
• 170 g oatmeal with water + 1 fresh cucumber for dinner.

On all subsequent days, the basis of the diet will also be a portion of oatmeal with water. It is eaten during main meals, but can be supplemented with other foods.

For breakfast, you can add ½ - 2 tsp to porridge. bee honey, cinnamon. For lunch - ground black pepper or grated ginger.

Day 2:

• + sour apple;
• + 2 rye bread.

Day 3:

• + half a grapefruit;
• + 120 – 150 g sauerkraut with rye bread;
• + 1 tbsp. low-fat kefir.

Day 4:

• + sour apple;
• + light salad with radishes and cucumbers;
• + 40 – 60 g dried apricots.

Day 5:

• + half an orange;
• + cabbage and carrot salad with olive oil;
• + 40 g prunes.

Day 6:

• + 2 kiwis;
• + light salad with tomatoes and cucumbers;
• + 70 ml unsweetened yogurt.

Day 7:

• + 1 pear;
• + light tomato salad;
• + 1 sour apple.

As noted above, you should start every day with oatmeal jelly. It is drunk approximately 1 hour before breakfast. This drink perfectly cleanses the human body and accelerates the process of losing weight.

Oatmeal jelly.

Ingredients:

• oatmeal flakes - 1 full glass;
• clean water – 1.5 tbsp.

Preparation:

1. Mix both ingredients.
2. Leave the resulting mass overnight at room temperature.
3. Strain the mixture.
4. Cook the remaining liquid over low heat for 10 - 12 minutes, stirring frequently.

You can also add raisins and honey to the finished jelly.

Oatmeal for the diet menu can be prepared according to different recipes. Both options published below allow you to make a healthy and low-calorie dish.

Boiled porridge.

Ingredients:

• “Hercules” – 70 g;
• boiling water – 170 ml.

Preparation:

1. Mix ingredients in a small saucepan.
2. Cook the dish for 14 – 17 minutes until the mass becomes viscosity.

Steamed porridge.

Ingredients:

• “Hercules” – 70 g;
• boiling water – 170 ml.

Preparation:

1. Mix the ingredients directly in the thermos.
2. Leave for 3 – 3.5 hours.

How to get out of a diet correctly

The correct way out of the diet under discussion is very important. If you don’t take care of this moment, all the lost kilos will quickly return to their place.

In the first days of changing your food system, you can start adding other grains to your menu. For example, buckwheat, rice, cook porridge according to the recipe “3 grains”, “5 grains”.

Already on days 2–3, you can eat low-fat soup or broth for lunch. Then – boiled/steamed meat, poultry, fish. All this time, any fermented milk products will be an excellent addition to the diet. Gradually you can choose them with more and more fat content.

Already on the second day after starting to quit the diet, you can cook oatmeal for breakfast in half and half milk and water. After another day, add a small piece of butter.

You will only have to wait a bit with sweets and fatty foods. They can be introduced into your diet in the smallest portions approximately 4–5 days after completing the diet.

Who is this method of weight loss not suitable for?

It must be remembered that the oatmeal diet provides a significant reduction in the calorie content of the daily diet. Therefore, it is not suitable for athletes and just people who lead an active lifestyle. With such nutrition, by the evening they will feel broken and exhausted. The same applies to boys/girls during the active period of growth.

The discussed nutritional system is prohibited for pregnant women and mothers during lactation.

During these important periods, a woman needs to eat well, nutritiously, so as not to harm her body and baby.

Before starting a diet, you should definitely obtain a doctor’s permission for those patients who suffer from any gastrointestinal problems, pathologies of the heart and blood vessels, fungal, infectious or viral diseases, and increased level cholesterol.