How to use bran for weight loss

The content of the article

• Beneficial features
• Which bran to choose
• Oatmeal
• Wheat
• Rye
• Other species
• How to use bran
• Slimming Recipes
• Contraindications

Keeping the body in good shape is a responsible and demanding business. If you want to lose weight or just maintain the general condition of the body with a bran diet, it is worth stocking up with information on how to use bran for weight loss. And we are happy to help you! In the article, you can read reviews about the bran diet to find out how and which bran is worth consuming..

Beneficial features

Why is bran so beneficial for the body? Because they, like fruits, vegetables and legumes, contain fiber. Fiber, when used properly, will help you feel more energetic, cleanse the internal digestive organs and even heal constipation, if you suffer from it. All thanks to the ability to pass fiber through the intestines. Fiber has a number of other useful properties:

1. Eating fiber will help reduce your appetite..
2. Lowers blood sugar.
3. The intestinal microflora is cleaned of toxins and harmful toxins. Fiber that water does not dissolve has this property. This important element is contained in vegetables, nuts, wheat bran.
4. Fiber will slow down fat absorption and lower blood cholesterol..
5. With regular use of foods containing fiber, you can also treat the pancreas, liver and bile.

Which bran to choose

Oat, wheat and rye bran have individual “pluses”.

Wheat

1. Control intestinal function (eliminate constipation).
2. Rich in vitamins A, B and E (normalize carbohydrate, protein, fat, energy, water-salt balance).
3. Take part in the process of hematopoiesis.

Rye:

1. Their use favorably affects the state of the body of people with anemia and diabetes.
2. Contain vitamins of the PP, B group, copper, trace element potassium, selenium.
3. Effective for weight loss.

Oat:

1. Increase in volume by 20-30 times (a feeling of satiety lasts longer).
2. They cleanse the body of toxins and normalize metabolism.
3. Useful for heart disease and hypertension..

Bran is a low-calorie product, so an educated nutritionist will tell you that you should take them as an addition to daily food, diluting the diet. You should not expect that as soon as you start to eat bran, the weight will immediately go away. Your lifestyle, weight, physical activity, nutrition, diet – the result will depend on how you choose the right bran for weight loss.

Bran in the gastronomic department often takes the form of not only “unloved” cereals, but also bread, rolls, and powdered mixtures. In what form you decide to consume bran is a matter of taste. The main thing to understand is that if you started adding a piece of bran bread to dinner, very soon the fiber level in your body will normalize.

Oat bran is more popular than the rest. Fighters for a healthy diet respond extremely positively and actively advise newcomers. Oatmeal bran has an impressive composition: minerals, vitamins, fatty acids, omega-3. Rye bran takes an honorable second place in the ranking of healthy eating. Wheat bran closes the top three.

Specialists in the field of weight loss, in spite of the rating, advise to start taking bran with coarse, fiber-rich wheat bran, and only then switch to “sparing” rye or oat bran. For “discoverers”: granular bran can have a pleasant smell and a richer taste. But often this is achieved by manufacturers by adding sugar and perfumes to the composition. Refuse this purchase. This method of losing weight will not lead to the desired results..

Oatmeal

Oat bran has an excellent reputation in the field of beauty. Before the summer season, you can hear the chirping of happy slender girls who are ready to tell everyone and everything about their “oat” fight with excess weight. But how do they do it ?! How to use oat bran for weight loss? You should know a number of facts about oat bran:

1. They increase in volume by 20-30 times, so a constant feeling of hunger does not threaten you. So, you can lose weight without suffering.
2. Oatmeal will cleanse your body of toxins and normalize metabolism.
3. For people with cardiovascular disease, the benefits of an oat diet are priceless. The addition of a hard shell of grain to the diet reduces the risk of plaque formation.
4. Normalizes the work of the liver, pancreas.

Wheat

To achieve ideal parameters, the wheat shell of grains is more effective than rye and oat “brothers”. Eating breakfast by-products is a healthy and easy way to lose weight. Buy wheat granules, kefir. In the morning, mix a glass of kefir with bran. To add or not to add nuts, fresh berries, raisins is a matter of personal choice. Additional ingredients will change the dish, which means that the total calorie content will change.

How to use bran for weight loss during lunch and dinner? Just eat a handful of “millet” before your main meal. Just don’t overdo it! The maximum volume that is allowed to be consumed during the day is 30 g. If everything is done correctly, then not only health will improve, but also the appearance of the skin. “Millet” contributes to this excellently!

Rye

An indispensable companion for diabetics is rye offal. A pleasant bonus when using this type of bran is the prevention of anemia, oncology, deficiency of vitamin and mineral elements. Interesting fact: such a diet is useful for “real men.” Prevention of infertility and increased potency have not hurt anyone. Due to which list of elements are rye bran so miraculous?

1. Coarse Insoluble Fiber
2. Vitamin B1, riboflavin B2, nicotinic acid B3, B4, B5.
3. Potassium
4. Copper
5. Selenium

Other species

There are buckwheat, millet, rice bran. These species are not so popular due to the higher calorie content. For example, buckwheat flakes have an energy value of 330 kcal. The same “buckwheat” is not inferior to the body, not inferior to the above types (oat, wheat, rye bran), like millet and rice. All types of bran cleanse the body of toxins and normalize digestion..

How to use bran

If you eat bran more than normal, this will not improve the result. This product only absorbs water when it enters the stomach, and therefore increases its volume. Due to this bran property, a feeling of fullness comes a bit later.

Bran in the menu is better to enter gradually. Start with a teaspoon 3 times a day. After about two weeks, bring the dose to a tablespoon 3 times a day. Do not forget that more than 30 gr. you can’t just use it! The bran diet is allowed to continue for months, from time to time pausing for a period of two weeks. During this period, eat fruits, vegetables, nuts. Nervous accustomed body lack of fiber is not worth it.

There is nothing easier than making bran. The granular product is poured with kefir and it swells itself. Conventional bran must first be filled with boiling water for 30 minutes. The already cooled water is drained. Add the finished product for lunch, eat with berry or the same kefir, or you can not season with anything.

Slimming Recipes

How to use bran for weight loss with pleasure? Lose weight on bran is real and with a varied menu. So that you do not get bored of the same thing day after day, we have compiled the best dishes for dietary nutrition based on healthy milling offal. The first recipe is for breakfast or a nutritious snack. Take the granola, bran. Pour in non-fat milk or liquid yogurt. The recipe is very similar to the classic use of bran with kefir, but the combination with yogurt or milk is more like a treat.

Useful and delicious will be sweets made from bran with raisins and prunes. To do this, first rinse the bran and dip them in boiling water. It is necessary to cook the broth for an hour over low heat. After, drain the water, add raisins and dried apricots to taste and skip the mixture through a meat grinder. Add lemon juice if desired. Roll small balls from the resulting mass and put them in the refrigerator.

Braised vegetables with bran are a real hit for nutritionists. It is recommended to cut the tomato, eggplant, onion, zucchini, etc. into cubes. “Salad” send to a heated frying pan with olive oil. Stew the vegetables for several minutes until a golden hue, and then add 3 tablespoons of bran. Salt the dish is not forbidden, but in moderation. Bon Appetit!

Contraindications

Taking care of yourself and your appearance is a good thing, if you do not go to extremes. Before deciding to try a diet (not only on bran), be sure to consult a doctor! Only a specialist will weigh the pros and cons. Contraindications to the bran diet:

• all types of ulcers

• gastritis

• cholecystitis

• hepatitis

Find out also what is glucophage for weight loss.

We recommend that you watch the story of Dmitry Shubin in Elena Malysheva’s program. Shubin – neurologist, chiropractor. In the video “Bran for weight loss: rye, wheat, oat”, he talks about bran not as a philistine, but as a doctor. Shubin will tell you about the benefits of flour milling by-products, about why bran is so necessary for the body, identify the characteristics of species and give examples of recipes for preparing dishes from bran. Let’s listen to his online consultation. Enjoy watching!