Oatmeal diet rightfully takes the top place among the most popular diets for losing weight. Oat groats are useful for the body, affordable and very easy to prepare, which is why the diet on its basis is so popular with those who want to get rid of excess weight. The only reason that a diet can be absolutely contraindicated is the individual intolerance to gluten, which is contained in cereals and flakes.
Contents
- Oatmeal diet: menu for the week
- How to cook oatmeal for an oat diet?
- What foods are allowed with an oatmeal diet?
- What foods are prohibited in the oat diet?
- Sample menu of an oatmeal diet with fruits and vegetables for a week
- Oatmeal diet: a complex of vitamins
- Oat diet: exercises
- Oat diet: reviews
- Oat diet: tips
- Video: What do doctors say about the oat diet?
- Video: Oatmeal diet for weight loss for 7 days
- Video: Oatmeal for losing weight
- Video: Oatmeal diet menu
- Video: All about oatmeal and oatmeal diet
IMPORTANT: Despite the fact that oatmeal is a high-calorie product( 300 kcal per 100 grams), a diet based on it - an effective tool for weight loss and gives the opportunity to achieve good results: for 7-10 days of the diet, an average of 3-6 kg of weight is lost. In addition to losing weight, oatmeal will give you pleasant bonuses - normalization of digestion and healing of skin.
Oatmeal diet: menu for the week
Nutritionists recommend to adhere to the oat diet no longer than 7 days, a maximum of 10, because the body can lack vitamins and nutrients with such a diet. Repeat the diet is not more than 1 time in 6 months.
The essence of the diet is three meals of oatmeal per day for 300-350 grams, prepared on water, without the addition of oil, salt and sugar.
You can consume smaller portions( 200 grams), but 5 or 6 times a day.
IMPORTANT: The main rule: food intake should be at regular intervals, this rule is observed with any diet.
Muesli, oat flour and oatmeal porridge are not suitable for oatmeal diets.
How to cook oatmeal for an oatmeal diet?
RECIPE : The first option is to soak oatmeal in boiled water for the night( flakes).The second - to cook porridge( croup) about 5-8 minutes before thickening. Oat flakes can simply be steamed with boiling water and insist under the lid for 10-15 minutes.
Oatmeal is not washed down with water, you can drink only half an hour after eating.
Oat mono-diet is difficult to sustain, so it is recommended to add fresh fruit to the diet, raw baked, stewed vegetables, skimmed yogurt. Drink except pure water( 1.5-2 liters per day) recommend green unsweetened tea( only 4 cups a day).If the diet is prolonged for a period longer than 5 days, you should add a fat component: twice in a day's diet mix in oatmeal 1 tsp.vegetable oil( preferably olive or linseed oil).
What foods are allowed with an oatmeal diet?
is allowed to be used together with oatmeal: any berries, citrus fruits, apples, pears, apricots, fresh vegetables( except potatoes, carrots, beets), dried fruits, green tea, low-fat sour-milk drinks.
What foods are prohibited in the oatmeal diet?
It is forbidden is: bananas, persimmon, melon, watermelon, mango, grapes, meat, protein products, sugar, tea, coffee.
Sample menu of an oatmeal diet with fruits and vegetables for a week
Day 1:
breakfast ( 1 meal) - half a cup of flakes boil with boiling water,
second breakfast ( 2 reception) - 200 ml low-fat kefir or buttermilk,
lunch reception) - 200 g of boiled oatmeal without additives,
snack ( 4 reception) - 1 cup of green tea,
dinner ( 5 reception) - 1 grapefruit or orange.
Day 2 :
- 1/2 glass of boiled oatmeal with raisins,
- vegetable salad( radish with cucumber or tomato with cucumber),
- a portion of oatmeal( 200 grams),
- fat-free kefir( 250 ml),
- half cupflakes boiled with boiling water.
Day 3 :
- 1/2 st.steamed with boiling water flakes with 1 tsp.honey,
- a cup of unsweetened green tea, 4-6 pieces.walnuts,
- a portion of oatmeal,
- stewed vegetables without oil( cabbage, pepper, zucchini) - 200 g
- 1/2 cup steamed boiling water with a handful of berries.
4 day :
- a portion of oatmeal cooked from the evening,
- 250 ml low-fat kefir,
- 200 g steamed flakes, 1 green apple,
- unsweetened green tea, a mixture of dried fruits( dried apricots, prunes, raisins, figs)
- 200 grams of oatmeal.
5 day :
- oat flakes boiled with boiling water, a handful of raisins,
- low-fat yogurt, no additives,
- 200 g of oatmeal with 1 tsp.olive oil,
- green tea, orange,
- 1/2 cup of steamed flakes.
6 day :
- portion of oatmeal, dried fruits,
- kefir skim 250 ml,
- boiled oatmeal flavored with a teaspoon of natural honey,
- salad of grapefruit, green apple and lettuce dressed with 1 teaspoon of olive oil,
- 1/2 cup of boiled boiled flakes.
Day 7 :
- a portion of oatmeal steamed, 1 pear,
- a cup of unsweetened green tea,
- a portion of oatmeal with 1 tsp added.flaxseed oil,
- 250 ml buttermilk,
- a fraction of flakes boiled with boiling water.
Oatmeal diet: a complex of vitamins
Oats - a very useful cereal product, rich in trace elements of vitamins. The porridge contained vitamins group In , E , C , K , PP , H , magnesium , chromium , iron , zinc , fluoro , nickel , potassium , sulfur and silicon .Besides this richest set of trace elements, oatmeal is rich in amino acids , including , ( lysine and tryptophan ), as well as by fiber , essential oils, gum, organic acids, polyphenols, which are essential for maintaining humanhealth.
Oatmeal contains about 60% carbohydrates, 5-8% fat, 11-18% protein.
IMPORTANT: Oat diet promotes the cleansing of the intestines and blood from toxins, harmful toxins, heals the skin, hair and nails. Positively affects oatmeal on the cardiovascular system, protects against excess cholesterol, reducing its level in the blood, and also benefits the nervous system. Oatmeal
as cereals and cereal doctors recommend as a therapeutic agent for chronic pathologies sorts recovering - as the fortifying agent. Oatmeal has a beneficial effect on the work of the gastrointestinal tract( GIT).Mucous oat broths are widely used for gastritis, as an enveloping agent and for anemia, developed due to poor assimilation of iron.
Oatmeal diet: exercises
To benefit from the diet and the effect was maximum, it is recommended to do daily simple exercises. It will take only 2 approaches a day for 15 minutes to complete the entire complex.
"Get out to the sun"
The legs are located on the width of the shoulders, arms raise to the shoulders. Raise your hands, pull strongly up, take a deep breath, slowly lower your arms, exhale.
"Wing Training"
- The legs stand together, fold your arms in front of your chest, fasten your fingers to the "lock".Throw out straight arms to the left, without breaking the "lock", then the same to the right. Breath is calm.
- The legs are located on the width of the shoulders, straight arms spread out to the sides. Actively make wide movements with your hands in a circle. Breathe exactly.
"Get to the heel"
Position - the feet together, hands quietly lowered along the body. Bend to the right, with your right hand slide on the leg, left hand simultaneously wind over the head, exhale. Returning to its original position, take a deep breath. Repeat the exercise in the opposite direction.
"Lambada"
Feet on the width of shoulders, with hands on the back of a chair or armchair. Actively rotate the pelvis and the entire body, as if twisting the hoop, repeat alternately in all directions.
End complex can «bike» and «scissors» , these exercises are well-toned inner thighs and rear.
IMPORTANT: Repeat every element of the complex at least 10 times.
Oatmeal diet: reviews
Inna, 28 years :
I was about 4 months on all sorts of diets. Has grown thin for a total of 14 kg. Now the fifth day on oatmeal diet, every day lose 400-500 g
Tatiana :
month on porridge lost 13 kg, but oatmeal is now disgusted, planted and stomach. So it is better to follow the terms of diets, as recommended, overdoing - more expensive. And so the diet is effective - for a fool!
Maya, 32 years old :
I expected the worst. But the oatmeal was not so terrible, and there was no feeling of hunger. She made more salads and drank kefir. I sat on a diet for 10 days, I lost 6.5 kg. The result is satisfied! I repeat again. I'll try to tighten up - I'll sit for a week on a mono-diet.
Irina, 24 years old :
The 8th day of the oatmeal diet has gone. For 7 days, I lost 3-5 pounds in weight. In the early days I lost weight well, 800 gr, and then the process slowed down. In the early days, a lot of water came out, more than a saw. I hope that now fat will start to go away, and not water. In addition to oatmeal, I also eat vegetables and fruits in between. Feelings of hunger do not feel, but there is weakness. Must probably drink extra multivitamins.
Oatmeal diet:
advice Despite all the advantages of a diet based on oatmeal, it also has some disadvantages:
- not suitable for people intolerant to gluten,
- contraindicated in cardiac and renal failure, tendency to constipation,
- is contraindicated in pregnant or lactating,
- notIt is recommended for people actively involved in sports.
If you have decided on oat mono-diet, you should not observe it more 5 days , ideally 3 days .
Before starting a diet, it is necessary to prepare the body of by cleaning .
This stage lasts approximately 3-7 days. Clear the body and prepare for a further transition to the oatmeal diet is best a decoction of rice cereals.
RECIPE: In the evening, 100 grams of rice cereals pour 1 liter of cold water, leave overnight, cook in the morning until the density of jelly( about an hour).
- Drink the broth, after that 5 hours you can not eat anything, you can drink only clean water.
- After 5 hours, go back to the normal diet, preferably at least 4 hours before bedtime.
- Limit sweet, fatty, floury dishes, try not to overeat.
- After this, go to the diet itself.
IMPORTANT: To exit the oat diet, as well as from any other, you need to carefully and smoothly - gradually introduce into the diet more vegetables, fruits, then low-fat fish, chicken, dairy products, lean meat.
The diet will be more effective if you drink a glass of pure water in the morning on an empty stomach 30 minutes before breakfast.
If the diet includes dried fruits and nuts, it is better to add them to oatmeal in the first two meals.