A popular oatmeal diet is an easy and affordable way to lose weight. Experts recommend adhering to such a nutrition system for no more than two weeks. And for the first experiment it’s even better to choose a weekly option. During this period, it will be possible to lose a few pounds of excess weight and at the same time not harm your body.
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Efficiency and Benefits of Oatmeal Diet
Oatmeal can not be called a low-calorie product. 100 g contains more than 340 kcal. But with the proper preparation of oatmeal dishes, this figure can be reduced exactly 3 times.
In addition, regular consumption of oatmeal cleanses the body, perfectly saturates (hunger does not appear until 3 hours), improves metabolism and digestion, normalizes cholesterol and brings other undeniable benefits. Especially relevant diet on the product under discussion will be for the sweet tooth. This food system suppresses cravings for desserts.
We can say that the oat diet not only helps to get rid of the hated extra kilos, but also improves the overall health of a person. The main thing is to observe it correctly and not violate the basic principles. Under such conditions, it will be possible to reduce its weight by about 4 - 7 kg. A more accurate figure depends on the individual characteristics of the body 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 obtain permission from a doctor.
This stage is especially important for people who have serious chronic diseases.
To achieve the desired result during the diet, you will have to follow the following rules:
- Cook oatmeal in water. You will have to refuse to add cream or milk to it. It is best to use filtered water.
- Do not add spices, sweeteners, any oil to the treat. It is allowed to use only honey, cinnamon, pepper, ginger. These spices speed up the process of weight loss.
- Start your morning with oatmeal jelly.
- Do not drink oatmeal dishes. You can drink water only 40 minutes after eating.
In addition to proper nutrition, you also need to drink a lot throughout the day (at least 1.5 liters), have a good rest and get enough sleep, move more. It is advisable to add regular sports training to your schedule. It can be at least daily morning exercises or walking up the stairs instead of the usual use of the elevator.
Combined Types of Oat Diets
Specialists call fast and effective diet not only a mono-version of oatmeal, but also its combined types. The popularity of the latter among losing weight is explained by the fact that such diets are easier to tolerate. They are allowed to consume more foods, which means they manage to make their diet more satisfying, varied, and tasty.
The most famous options for combined types of oat diets:
- With buckwheat. The second cereal also has a lot of dietary fiber, which is digested for a long time, stopping the feeling of hunger. On such a diet, both cereals are simply steamed with boiling water, and not boiled. For readiness, the croup must be swept for at least 4 hours. To diversify the diet is allowed kefir, various drinks - coffee, tea, herbal infusions.
- With rice. Oat-rice nutrition system allows for deep bowel cleansing. Jelly is cooked from rice for breakfast and a main course is prepared. The diet takes 2 weeks, during which the days of eating the two specified cereals alternate.
- With fruits. The course is designed for 10 days and is especially suitable for sweet tooth. In addition to oatmeal, you can eat any fruit. Will only have to limit the use of figs, bananas, grapes. At a time, you can eat no more than 200 - 250 g of fruit.
- With apples. Oat and fruit diet can be more stringent. This option involves adding porridge exclusively to apples. It is advisable to use acidic fruit varieties. Throughout the day, you can eat not only porridge and apples, but also a light vegetable salad with oil, biokefir.
- With kefir. Kefir-oat diet is allowed to adhere only after a preliminary three-day preparation. During this time, servings are reduced by 2 times every day. Gradually, salt, spices, sugar, fatty foods are removed from the diet. Then you can eat oatmeal cooked 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 everyone losing weight to strictly adhere to their chosen diet and avoid breakdowns. According to a similar scheme, you can make your own diet, taking into account your own tastes and preferences in food.
1 day:
- 170 g of oatmeal on the water + pear for breakfast;
- 170 g of oatmeal in water + 70 ml of unsweetened yogurt for lunch;
- 170 g of oatmeal on the water + 1 fresh cucumber for dinner.
In all subsequent days, the basis of the diet will also be a portion of oatmeal in the water. It is eaten during basic meals, but can be supplemented with other foods.
For breakfast, porridge can add ½ - 2 tsp. bee honey, cinnamon. For lunch - ground black pepper or grated ginger.
2 day:
- + sour apple;
- + cabbage and carrot salad with olive oil;
- + 2 rye bread.
3 day:
- + half grapefruit;
- + 120 - 150 g sauerkraut with rye bread;
- + 1 tbsp. low-fat kefir.
4th day:
- + sour apple;
- + light salad with radishes and cucumbers;
- + 40 - 60 g dried apricots.
5 day:
- + half an orange;
- + cabbage and carrot salad with olive oil;
- + 40 g of prunes.
6 day:
- + 2 kiwi
- + light salad with tomatoes and cucumbers;
- + 70 ml unsweetened yogurt.
7 day:
- + 1 pear;
- + light tomato salad;
- + 1 sour apple.
As noted above, each day should start with oatmeal. It is drunk about 1 hour before breakfast. Such a drink perfectly cleanses the human body and accelerates the process of losing weight.
Oatmeal jelly.
Ingredients:
- oatmeal flakes - 1 full glass;
- pure water - 1.5 tbsp.
Cooking:
- Mix both ingredients.
- Leave the resulting mass overnight at room temperature.
- Strain the mixture.
- Boil the remaining liquid over low heat for 10 to 12 minutes, stirring frequently.
You can also add raisins and honey to the finished jelly.
Oatmeal for the diet menu is allowed to cook according to different recipes. Both of the options published below allow you to make a healthy and low-calorie dish.
Boiled porridge.
Ingredients:
- Hercules - 70 g;
- boiling water - 170 ml.
Cooking:
- Mix the ingredients in a small saucepan.
- Cook the dish for 14 - 17 minutes until the viscosity of the mass.
Steamed porridge.
Ingredients:
- Hercules - 70 g;
- boiling water - 170 ml.
Cooking:
- Mix the ingredients right in the thermos.
- Leave on for 3 - 3.5 hours.
How to get out of a diet
The correct exit from the discussed diet is very important. If you do not take care of this moment, all the lost kilos will quickly return to their place.
In the early days of changing the power system, you can begin to add other cereals to your menu. For example, buckwheat, rice, cook porridge according to the recipe “3 cereals”, “5 cereals”.
Already on 2-3 days it is allowed to eat low-fat soup or broth for lunch. Then boiled / steamed meat, poultry, fish. All this time, any fermented milk products will be a great addition to the diet. Gradually, they can be selected with increasing fat content.
Already on the second day after the start of the diet, it is allowed to cook oatmeal on water in half with milk for breakfast. In another day - add a small piece of butter.
You will have to wait only with sweets, fatty dishes. They can be introduced into your diet in the smallest possible amounts for approximately 4 to 5 days after the completion of the diet.
To whom this method of weight loss is not suitable
It must be remembered that the oat 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 food, by the evening they will feel overwhelmed and exhausted. The same applies to boys / girls in the active period of growth.
The discussed nutritional system for pregnant women and mothers during lactation is prohibited.
During these important periods, a woman needs to have a satisfying, full meal, so as not to harm her body and her baby.
Before starting a diet, you should definitely get a doctor’s permission for those patients who suffer from any gastrointestinal problems, pathologies of the heart and blood vessels that have fungal, infectious or viral diseases, as well as high cholesterol.
