Each representative of the fair sex always wants to stay fit, to be slim and beautiful. An excellent help in this can be an oat diet, which allows you to quickly get rid of excess weight, as well as cleanse and improve your body. Below you will learn more about the benefits of the oatmeal diet, its types and various recipes.

Nutritional Benefits of Oatmeal

Oatmeal is great for dieting. Firstly, it has very few calories: in porridge boiled in milk without sugar, 102 kcal, and in water - only 84 kcal. Secondly, both cereals and cereals gathered everything useful that the human body needs:

• vitamins: A, almost the entire group B, E and K;
• minerals: iron, iodine, potassium, calcium, silicon, magnesium, copper, sodium phosphorus, fluorine, zinc;
• other items: amino acids and a lot of fiber, which gently but effectively cleanses the intestines from harmful substances.

• Proper use of the oat diet can lead to the following results:
• stimulates the gastrointestinal tract and improves the functioning of all its organs;
• removes toxins and toxins;
• normalizes insulin levels and reduces hunger;
• strengthens bones and prevents inflammation in the joints;
• calms the nervous system, eliminates depression and increased irritability due to hunger;
• normalizes the amount of fluid at the cellular level, eliminates edema;
• improves skin condition;
• actively burns fat and prevents its accumulation.

On such a diet, a person loses weight and heals, looks better and feels good.

Did you know? Thanks to B vitamins, oatmeal has a calming effect and is useful to those who are moping and often irritated. And oatmeal dinner will help get rid of insomnia, since porridge rich in vitamin B6 stimulates the production of hormones responsible for sleep - melatonin and serotonin.

How to cleanse the body before a diet

The word "diet" is translated from Greek as "lifestyle." A sharp change in lifestyle can become stressful for the body and harm it. For the transition to be smooth, you need to properly prepare yourself for a diet regimen. A few days before the start of the diet, you need to gradually remove everything harmful from the diet: fast foods, sweet, fatty, salt and seasonings, carbonated and alcoholic drinks. You also need to give up smoking.

In addition, it is necessary to conduct a preliminary cleansing of the body with rice broth. For its preparation you need 4 tbsp. l rice pour 1 liter of cold water. Krupa should be soaked overnight, and boiled in the morning: cook over low heat until a jelly is obtained (about an hour). Drink the broth on an empty stomach and after that do not eat or drink for 4–5 hours. The procedure should be carried out on the eve of the diet, but the ideal option is to drink rice jelly for a week.

Types of Oat Diet

There are different types of diet. They differ:

• by duration: for 3 days, 7 days, 10 days, 14 days and a month;
• by severity: gentle and strict;
• by allowed products: mono-diet (you can eat only oatmeal), as well as combined (with the addition of fruits, vegetables and other products).

The same rules apply for all these diets:

• the main product is oatmeal, but not prepared oatmeal and granola with sugar and various additives;
• the number of meals per day - 5-6 times 200 g of porridge;
• do not drink food, drink liquid between meals (water without gas and green tea without sugar);
• drink plenty of water - 2 liters per day;
• the last meal no later than 4 hours before bedtime.

Did you know? The more often a person eats oatmeal, the smarter he becomes. This was the conclusion made by English scientists after the experiment: after 30–80 years, after a week of eating this porridge every day, brain function improved and mood improved.

3 day unloading diet

A three-day diet is considered unloading. It refers to strict mono-diets, when, in addition to oatmeal on water, nothing is on the menu. Porridge is prepared in a cold way (flakes are poured with cold water for 12 hours) or hot (cooked for 5 minutes). There is a ban on salt, sugar, honey and butter. The interval between drinking (water, green tea) and food should be at least half an hour. If a strict diet is difficult, then you can afford to have a green apple or a cucumber as a snack (1 pc at a time).

On such a strict diet in 3 days you can lose 3 kg, or even more. But it also has a therapeutic effect: it improves the functioning of the heart, cleanses the blood vessels of bad cholesterol, improves well-being and gives lightness to the whole body.

For 5 days

The purpose of this diet is rapid weight loss. The menu is very strict, which does not include anything other than oatmeal (250 g per 1 serving) and water. The result is obvious - weight loss up to 5 kg. This diet is suitable in cases where before an important event you need to quickly reduce the size of your waist and hips.

Important! It is not recommended to repeat the "five-day" more than 1 time every six months.

For 7 days

The seven-day diet is the most popular and is the best option for losing weight. It is not as strict as the "three-day", but no less effective: allows you to get rid of 5 kg, and during physical exertion - up to 7 kg.

The menu can include unsweetened fruits (apple, orange), dried fruits (prunes - 50 g), salads from raw vegetables (carrots, cucumbers, cabbage, radishes), low-fat yogurt and kefir (for dinner). Oatmeal on the water can be alternated with porridge cooked in low-fat milk. A portion of salad should not exceed 100 g. Between meals, you can eat a sour apple. Salt, sugar, spices, honey and butter are also banned.

Video: Oat diet for a week

For 10 days

The benefits of a 10-day diet are that it is more gentle and allows you to eat more foods:

• fruits: apple, pear, apricot, kiwi, citruses;
• berries: watermelon, cherry, strawberry, plum, currant, cherry, blueberry;
• dried fruits: prunes, dried apricots, figs;
• raw vegetables (cucumber, tomato, bell pepper, cabbage, beets, carrots and radishes) and their salads without oil;
• fresh greenery;
• nuts;
• low-fat dairy products: milk, kefir, yogurt.

A single serving of oatmeal is 200 g, and vegetable salad is not more than 150 g. Weight loss with this diet is from 4 to 8 kg. It is better not to add other products to the menu, so as not to minimize the effect of losing weight.

For 14 days

The peculiarity of this diet is that it already includes vegetable soups, which are served for lunch. The same dietary oatmeal is served for breakfast and dinner. This diet is suitable for people who find it difficult to do without liquid food. A 14-day diet results in a loss of 10 kg. It is quite gentle, so it can be repeated after 2 months.

For a month

The monthly diet is divided into 2 stages:

• 1st week - A strict diet in which all meals include only oatmeal on water and 1 cup of low-fat kefir;
• Weeks 2-4 - A lightweight “ten-day” option: the same products are allowed, but a portion of fruits and vegetable salads increases to 200 g. The effectiveness is quite high - from 5 to 15 kg are burned per month.

Important! To get out of such a long diet and return to the previous diet is necessary gradually, gradually introducing flour products, meat, fish and sweets into your menu.

Protein-oat diets

This group of diets is characterized by a combination of oatmeal with protein products (milk, cottage cheese and eggs). At the same time, the remaining protein products remain banned.

1. Oat and milk diet suitable for athletes and those who work hard physically, as it reduces fatigue. The duration of the course is 37 days, during which 10-14 kg are lost. Week 1 implies a strict diet: 5–7 meals of oatmeal cooked in milk. In the next 30 days, the daily menu includes 3 receptions of milk oatmeal, and between them half a cup of fruits and berries (lunch) and vegetables (afternoon tea). Twice a week, lunch should be supplemented with a slice of white meat or fish. Weight loss - 10-14 kg.
2. Curd Oat Diet consists of oatmeal on the water, cottage cheese and apples. Duration - 7 days, weight loss - 7 kg. Breakfast includes oatmeal and apples, dinner includes cottage cheese and apples, and lunch includes all three components with the addition of 1 teaspoon of honey.
3. Egg-oat mode also lasts a week and is designed for weight loss up to 7 kg. The menu consists of 3-4 receptions of oatmeal and 3-4 hard-boiled eggs (for breakfast - 1 pc., For lunch - 2 pc., For an afternoon snack - 1 pc.).

Combined types

These types of diet include diets in which oatmeal is combined with another important component: buckwheat, rice, apples and kefir.

Buckwheat diet implies a menu in which equal portions of buckwheat and oatmeal alternate (cereals do not mix). Both cereals are not boiled, but steamed with boiling water for 3-4 hours. At this time, you can drink teas (black, green, herbal), a rosehip broth, coffee, kefir and a lot of water (more than 2 liters). All other foods and spices are prohibited. The body is thus actively cleansed of all the bad. But so that he does not clear himself of useful substances, the diet should not last longer than 5 days and be repeated more often than 1 time in 5 months. Weight loss by 4-7 kg.

Oat and rice diet also deeply cleanses the intestines, and also improves the condition of hair and skin. The main ingredients are oatmeal and rice jelly. “Rice” and “oat” weeks alternate throughout the month. Each day of the “rice” week begins with a glass of rice jelly (the recipe is described above), lunch and dinner consist of low-calorie foods, the last meal and drinks (except water) 5 hours before bedtime. The menu of the "oat" week includes only oatmeal on the water, for lunch and afternoon snack you can eat 1 fruit. Within 30 days, 12–20 kg of excess weight disappear. You can repeat the course after 6 months.

Oatmeal diet not only allows you to lose up to 10 kg and clean the intestines, but also lower bad cholesterol. Breakfast, lunch and dinner consist of oatmeal and one apple. The second breakfast includes 2 apples, and afternoon tea - a salad of fresh vegetables and some berries or prunes. At night you can drink a glass of low-fat kefir. Duration - 10 days, repetition is possible in a month.

Oatmeal Kefir Diet includes only 800 g of oatmeal and 1 liter of low-fat kefir per day, which should be divided into 4-5 meals. In one serving of porridge, you can add 1 teaspoon of honey. This regime can be followed for 1-7 days, during which you can lose up to 5 kg. Repetition - after 30 days. Contraindication is a stomach ulcer.

Oat and fruit diet suitable for “sweet tooth”, as fruits make up exactly half of the daily menu. They can be added to oatmeal, make fruit salads, or eat separately. Any fruits and berries are allowed except bananas, grapes, persimmons, melons, mangoes and avocados. You can add pumpkin seeds and sesame to the porridge, in one serving - honey (1 tsp), 1 time per day - low-fat cottage cheese (120 g) and a glass of low-fat kefir. Duration - 10 days, weight loss - from 5 to 10 kg.

Slimming Oatmeal Recipes

Whole oatmeal is not suitable as a daily dietary meal due to the characteristics of the preparation and assimilation of the body. For this purpose, it is better to take Hercules flakes prepared by flattening grains. Their chemical composition is almost as rich, but they cook faster and are better absorbed. Flakes are prepared in many different ways and are the basis for many delicious dietary dishes.

Important! Instant flakes (prepared by steaming for less than 5 minutes) are best avoided. The thinner the product, the more processing it has gone through and the less nutrients it contains.

Cereals

Oatmeal cookies are very healthy. They can replace one serving of porridge.

Ingredients:

• cereal: 2 cups;
• dried fruits: 1 handful;
• coconut flakes: 1 tbsp. l .;
• mashed fruit: how much is needed to make the dough.

Cooking recipe:

1. Grind the flakes with a coffee grinder into flour.
2. Add dried fruits, coconut and mashed potatoes.
3. Shuffle, form cookies of any shape.
4. Cover the baking sheet with a sheet of parchment. Put cookies on top.
5. Put in a preheated 180 oven for 15-20 minutes.

Kissel

Oatmeal jelly can be consumed for breakfast and dinner instead of cereal.

Required Products:

• cereal: 1 tbsp .;
• water: 1 tbsp .;
• nonfat milk: 1 tbsp.

Cooking:

1. Grind oatmeal into flour.
2. Pour half a glass of cold water and stir.
3. Put the stewpan with milk and remaining water on the fire.
4. When the liquid boils, pour in it a thin stream of flour water, stirring with a spoon.
5. Bring to a boil and simmer until the jelly thickens (about 3-5 minutes).

Every time you need to cook a fresh serving of jelly.

Bran

Even without going on a diet, you can lose weight if you take oat bran daily with food. The fibers of which this product consists, absorbing the liquid, swell and greatly increase in volume. A stomach filled with them does not experience hunger for a long time. Up to 30 g of bran can be eaten per day, but it is better to start with 1 tsp.

How to cook:

1. Pour boiling water over the oatmeal husk for half an hour.
2. Drain the excess liquid, and the swollen mass must be added to the plate with the finished dish or in the process of its preparation.

Soaked bran can be washed down with juice and kefir or poured with these drinks.

From bran, you can cook diet, but delicious cakes.

For one cake you will need:

• bran: 2 tbsp. l .;
• egg: 1 pc.;
• low-fat cottage cheese: 2 tbsp. l

Cooking method:

1. Grind the husk in a coffee grinder.
2. Grind the resulting flour with eggs and cottage cheese.
3. Form a thin cake from the dough.
4. Fry in a hot frying pan for 3 minutes on each side.

This cake can be eaten with fresh herbs.

Boiled porridge

To porridge was not only dietary, but also healthy, it should be properly cooked. Before cooking, it is advisable to soak the flakes in cold water so that they reveal all their beneficial properties.

To get 200-250 g of finished oatmeal, you need to take:

• cereal: 50 g;
• water: 200–250 ml.

Cooking:

1. Pour cereal overnight with cold water.
2. In the morning, you can add liquid (water or non-skim milk).
3. Simmer for 7–10 minutes.

Without soaking, porridge should be cooked longer (up to half an hour) until it becomes viscous.

Steamed porridge

For steaming, the same amount of products is used as in the previous recipe. Dry oatmeal is poured with boiling water, wrapped in a towel and left overnight (at least 8 hours). In the morning porridge is completely ready. It can be diluted with kefir or hot milk.

With fruits

Fresh and dried fruits add sweetness, a pleasant aroma and their vitamins to oatmeal. Porridge should be cooked according to the recipe indicated above. Dried fruits (raisins) are boiled with oatmeal. And fresh fruits (apples), diced, are added to the finished porridge. So these delicious supplements will retain their beneficial properties.

With kefir

You can cook kefir porridge in 2 ways:

1. Pour a portion of cereal with a glass of low-fat kefir and leave overnight. You can add a little raisins to this mixture, fresh fruits and berries are added in the morning, when tender porridge is ready.
2. Cook thick cereal and cereal porridge. When it is ready, you need to pour kefir into it and put fruit slices.

On the water

This option for the preparation of "Hercules" is considered the best, since without heat treatment the product retains the entire supply of vitamins and minerals. A portion of flakes (3 tbsp. Or 50-60 g) pour a glass of cold boiled water and leave overnight, and preferably for 12 hours. And the next day, for taste, you can add to the porridge fruits, nuts and a little honey (1 tsp).

Important! Soaking flakes takes a lot of time, so for an oat diet, it is advisable to cook the entire daily portion at once: 250 g dry flakes pour 1-1.2 liters of water.

Contraindications

Although the oat diet is effective and healthy, not everyone can sit on it.

• Mono-diets are contraindicated:
• people with gluten intolerance;
• pregnant women and those who are breastfeeding.

Particular care should be taken for people with chronic diseases of the gastrointestinal tract. Before starting a diet, they should consult a doctor.

Which diet is more effective - oat or buckwheat

Oatmeal and buckwheat stand out very favorably against other cereals. The rich chemical composition makes them leaders in terms of benefits for the body. They have differences. Buckwheat is less calorie: it contains slightly less fat and carbohydrates.. But oatmeal contains a unique substance - beta-glucan or soluble fiber, which, swelling, not only fills the stomach, but also neutralizes bad cholesterol. So both cereals have their advantages, so one of the best diet options is the alternation of these cereals in oat-buckwheat mode.

Did you know? One serving of oatmeal porridge contains the daily intake of the protein we need. In this, cereals are second only to buckwheat.

All options for oat diets quite effectively help reduce their size, improve well-being and appearance. But the result will be positive only if you strictly adhere to the diet and properly prepare the cereal. Do not also forget about physical activity and sports, without which it is more difficult to lose weight.