Many women in order to lose weight are willing to make many sacrifices – to refuse food or to eat foods that are not for this purpose. Naturally, this gives its results, but, as a rule, they do not persist for a long time. After the termination of a diet and achievement of desirable effect, they with “hunger” are thrown on food at what this food is high-calorific products which promote, fast return of weight.
This can not but affect health – rapid weight loss and rapid weight gain very much affect the digestive system and the work of the heart.
Today, you can find a lot of diets, which are based on a moderate decrease in weight and keeping it for many years. An example of this is Dukan’s diet oat bran, which appeared in the 2000 year.
Its essence does not lie in starvation, but on the contrary, it is necessary to eat and eat a lot, but only properly selected foods. Dukan diet is based on the use of protein foods, it allows not only to lose excess pounds, but also to build muscle mass, resulting in fatty layer decreases, and in its place appear muscle.
According to this system, athletes mainly eat, but this does not mean that it is not possible to apply it to people far from sports. On the contrary, with her help you can easily remove fat from the abdomen and sides, make the buttocks elastic and this at the same time that you will need a minimum of time for exercise.
A bit of history
This method of losing weight appeared long before everyone knew about it. Pierre Dukan was not a doctor-dietician at all, his real profession is a neurologist. He started his career as a nutritionist, not unexpectedly for himself, when he decided to help his friend, who tried to lose weight for many years, but without success.
Pierre read a lot of literature because he had to answer a lot of questions about nutrition, or rather the process of losing weight. As a result, he created his own technique, which was based on eating protein and water. But the most surprising thing for many people is that his diet includes eating oat bran, which was originally intended for feeding cattle. Below we then dwell in more detail on how oat bran in Dukan’s diet in general was and how to use them correctly.
But before him, there was another task – to help his close friend to keep the achieved results. In the end, he developed a nutrition program that consisted of 4 phases, which we’ll talk about below.
4 phases of the Dukan diet
So, in brief about the 4 phases of the Dukan diet:
- 1 phase: is called “Attack”. The length of the phase depends on the excess weight, which must be discarded and lasts from 2 to 10 days. During this period, it is necessary to focus on protein products, while completely eliminating carbohydrates and minimizing fats;
- 2 phase carries the name “Cruise”. Lasts until the desired result is achieved. Includes the use of pure protein and vegetables in the ratio of 60: 40 (60% protein, 40% vegetables);
- 3 phase: is called “Consolidation”. The length of the stage depends on the weight of the kilogram. For every 1, the kilogram of 10 days lost. That is, if you lost weight on 4 kilograms, the 3 phase should last 40 days. Here, the gradual introduction of those foods that were consumed before the diet, but in limited quantities, is permitted;
- 4 phase: is called “Stabilization”. This period lasts throughout life and includes the observance of certain dietary rules. 6 days a week, you should eat the way you are familiar, and 1 day exclusively protein food, with each day eating oat bran.
So with this diet, you can reset to 20 – 25 kg. Now let’s move on to the most important thing: how to eat bran on a diet and how do they generally help to lose weight? Let’s figure it out.
How did oat bran come to the list of useful products for humans?
We are all used to the fact that oat bran is a feed for livestock, but not for humans. However, American scientists in the last century proved that oat bran is a useful product, especially for those who want to lose a couple of extra pounds.
In addition, the scientists also proved that this product favorably affects the work of the intestinal tract, is capable of lowering the glycemic index, which is very useful for people with diabetes. But most importantly, oat bran reliably protect the thick and rectum from the formation of cancer.
The dietary properties of oat bran impressed all physicians and scientists. They can help a person lose weight and at the same time improve their health. And it’s all in their composition, or rather in fibers that are rich in beta-glucan molecules. Once in the body, they act on two levels of the digestive tract.
First, oat bran has the ability to absorb liquid on average more than 25 times its own volume. Thus, when ingested, they absorb saliva and only then enter the stomach in a completely different volume. Suppose, if you eat 15 g bran, then in the stomach will get 375 g ready bran, which quickly satiates and satisfy hunger.
Secondly, when they are in the “path” along the esophagus with food clots, they are exposed to chemical action from the stomach acid, which leads to the transformation of bran into acids, amino acids, and glucose, thereby triggering the process of losing weight.
That’s how oat bran acts on the human body. It remains only to answer one more question: how to prepare oat bran for the Dukan diet?
How to cook oat bran?
Probably, you, as well as any slimming person, were interested in the question: where to buy oat bran? Of course, it’s unreasonable to use ordinary bran, which is sold in buckets in all markets. It is necessary to find special dietary oat bran. It will be extremely difficult to do this, especially in small towns. However, in the world nothing is impossible.
Oat bran can be purchased at pharmacies, but there they are very rare. You can try to find them in any department of dietary nutrition or buy in the online store. The price of dietary oat bran is not so high, so you can immediately order a couple of packs.
So, now let’s go directly to cooking oat bran. They can be added to dishes, as well as baking them with various pastries. For example:
With this one, you absolutely can not worry that baking will harm your figure and give you a couple extra pounds. Also from oat bran can be prepared vanilla porridge or make diet pancakes.
They can also be used as a breading for the preparation of meat or fish. If you add oat bran to the stuffing, you can also prepare dietary cutlets, meatballs or meatloaf.
Options for eating oat bran mass. They can also be simply consumed in dry form, washed down with water, but not more than 15 g (1 tablespoon).
Dukan Bread from oat bran
To prepare this dietary bakery product you will need:
- oat flakes – 2 st. l .;
- skimmed liquid curd – 1 st. l .;
- wheat bran – 1 st. l .;
- egg – 1 pcs .;
- baking powder – ½ bags.
Prepare the bread in the microwave for about 4 minutes at a power of 750 W. But first you need to make a dough, and for this, you need to grind the oat and wheat bran in flour, add the remaining ingredients to them and knead the dough. Then put the finished dough in a square shape (you can use the dishes for a microwave oven) and send the baked.
After the bread is cooked, it must be allowed to completely cool down and only then remove it from the mold and cut into small pieces.
Vanilla porridge from oat bran
It is necessary to mix in a bowl 3 art. l. oat milk, 150 ml skim milk, sugar substitute and 2 tsp. vanilla. All mix well and put in a microwave oven, literally for a minute. Then let it brew bran, and when they swell, the porridge can also be heated, after which it is ready for use.
Pizza from oat bran
- oat bran – 2 st. l .;
- egg – 1 pcs .;
- wheat bran – 1 st. l .;
- skimmed yogurt – 2 st. l .;
- tuna in its own juice – 1 bank;
- red onion – 1 pcs .;
- skimmed cream cheese – a couple of slices;
- ketchup – 1 Art. l.
First, you need to prepare a cake. To do this, it is necessary to grind oats and wheat bran into flour. Then take the mixer and begin to beat the egg with a small amount of salt, gradually pouring in the flour, and afterward it is necessary to add kefir, only it is necessary to constantly mix the mixture. Then let the bran swell, and then place this mass in a form covered with parchment paper. Bake in the preheated oven.
Then grease the finished cake with ketchup, cut into thin rings onions, sprinkle the base for pizza. Tuna should be torn in small pieces and put on top of the onion. Cheeses can be grated or cut into thin slices or cubes and sprinkled with pizza. Then again we send everything in the oven and we’ll sing until the cheese completely melts.
Such delicacies can be prepared from oat bran. If you want, you can find many recipes on the Internet and cook every day a variety of delicious dishes. And then the process of losing weight will be easy for you and will not give you any health problems.