How to lose weight Dukan diet bran beneficial properties. Valuable microelements, vitamins and protein in oat bran

Bran: what are their benefits

First of all, let's define what bran is? Essentially, this is the shell of grain crops that remains after cleaning and processing the grain. Later, grains are made into cereal or flour, thanks to which we safely eat up those extra pounds. Bran is a secondary product of production that will not harm the figure. Of course, if you eat it correctly.

Bran can be wheat, oat, buckwheat, rice, barley, etc.

Approximate composition of bran:

• dietary fiber, proteins, saccharides;
• starch, ash, water; fatty acids.

In this, it would seem useless husk contains a number of minerals, vitamins B, E, carbohydrates, proteins, unsaturated fats, cellulose. It is a source of beta-glucan polysaccharide, which significantly reduces cholesterol levels and cleanses blood vessels.

Which beneficial features in bran:

• Bran improves intestinal motility and helps normalize metabolism.
• Adsorb toxins, reduce sugar levels and bad cholesterol in blood.
• They saturate the body and help suppress the feeling of hunger. Bran has special properties: They absorb an amount of liquid that is 25 times their own volume. It is a natural calorie blocker that helps you regulate the amount of food you eat and lose weight.
• Improve condition skin, nails and hair.
• They have virtually no contraindications.

The Dukan diet is not the only indication for eating bran; everyone can eat it healthy people for disease prevention and weight maintenance.

Important! An excess of bran in food is unacceptable: the body simply does not have time to digest it, and the digestive system suffers.

Remember: bran is a powerful adsorbent that not only cleanses the body of toxins, but can also reduce the effectiveness of the action medicinal drugs. If you take medications with meals, consult a dietitian.

The main contraindications for taking bran are diseases gastrointestinal tract at the acute stage, because the husk fibers are too coarse for the inflamed mucosa.

Wheat, oat and other bran must be dry, without a pronounced smell or taste. They are sold in crumbly or granular form. They should be stored in a tightly closed container away from sun rays.

Read also: Dukan diet: stages and menu

The role of oat bran in the Dukan diet

The beneficial properties of bran are undeniable, but it is important to take them correctly. According to the Dukan system, at each stage you need to eat from 1.5 to 3 tablespoons of bran. The doctor recommends oat bran, wheat bran and any other pure form do not use. Unless sometimes you can mix wheat and oatmeal for cooking.

• Stage 1 “Attack”. Eat 1.5 tbsp every day.
• Stage 2 “Alternation”. The norm is 2 tbsp.
• Stage 3 “Consolidation”. Daily – 2.5 tbsp.
• Stage 4 “Stabilization”. Your serving is 3 tbsp.

The maximum dose of flakes is 30g; oat bran is an additive to the dish, not stand-alone product, it is advisable to eat them with water or another drink (yogurt, kefir, sour cream).

Read also: Dukan diet: recipes for every day

What can be prepared from bran

Oat bran can become the basis for any dish; its beneficial properties are practically not lost during heat treatment. You can cook healthy and Tasty food(pizza, muffins, buns, bread, flatbreads, cookies, cereals, meatballs, rolls) and at the same time lose weight.

Healthy bread according to Dukan's recipe

Ingredients: oat bran (2 tbsp), cottage cheese (30g), 1 egg, wheat flakes(1 tbsp), 1 tsp. baking powder.

Grind the flakes into flour, add baking powder and egg, knead the dough thoroughly and leave for 40-50 minutes. Place in a mold and bake in the oven for 20 minutes at 180 degrees or microwave for 5 minutes.

Porridge with bran

Ingredients: skim milk (half a glass), oat flakes (3 tbsp), sweetener, vanillin to taste.

Pour into hot milk cereals and cook for 3-4 minutes over low heat, add sweetener and vanillin before serving. If you have fruits and berries, you can make delicious syrup, rubbing them through a strainer and bringing to a boil.

Pizza “Lose Weight Easy”

Ingredients: 1.5 tbsp each of oat and wheat bran, 1 egg, boiled chicken (100g), canned tuna (half a can), 2 tbsp. kefir, 1 red onion, low-fat cheese (50g), 1 tbsp. ketchup.

Grind the flakes into flour, add an egg beaten with kefir, a little salt, knead and leave for 15 minutes. Cover the form with parchment and place in the oven for 10-15 minutes (180 degrees). Spread ketchup onto the finished crust, add chopped onion, pieces of tuna and chicken, and grated cheese. Place in the oven for 5-7 minutes. Serve hot!

You can make healthy and tasty pancakes from bran. See the video below for more recipes.

Oat bran according to Dukan is important factor losing weight. However, many followers of the French doctor are perplexed by the question: “How to take them?” Chewing raw is problematic. It’s not clear what to cook with. How to calculate the norm? Let's try to figure it out. You cannot ignore the advice of a famous nutritionist, because he knows exactly how to lose weight!

Dukan diet: bran, beneficial properties, daily value

For a long time in our country, fiber was considered a useless dummy. It’s hard to imagine, but it was purposefully removed from food! The logic was simple: since some substance is not digested in the stomach, it means there is nothing for it to do there.

Times have passed, the views of nutritionists have changed, and fiber has been rehabilitated. Today in pharmacies and stores healthy eating there are whole rows of boxes with bran, which the same nutritionists now recommend eating. How exactly are they useful?

1. Bran contains a lot useful substances. Calcium, potassium, magnesium, copper, selenium and many other elements give us health and vitality, and vitamins A, B and E prolong youth.
2. Other important microelements, which in this product enough, enter the blood and cleanse it of cholesterol plaques and excess sugar.
3. Bran has a beneficial effect on the kidneys.
4. In the stomach they absorb toxins and harmful substances, preventing their entry into the body.
5. Moving along digestive tract, swollen bran cleans undigested food debris and so-called toxins from its walls. It’s like going over your intestines over and over again with a hard dish sponge, but gently and painlessly!

But it is important not to overuse bran, like any product. Each of the three corresponds to a certain amount.

• Attack – 1.5 tbsp. l.
• Cruise – 2 tbsp. l.
• Stabilization – 2.5 – 3 tbsp. l.

Do not think that increasing the dose will cause accelerated weight loss. Most likely, you will only get constipation or bloating. Don't experiment, listen wise advice Doctor Dukan!

Bran - which one to prefer?

Barley, wheat, rice, rye, buckwheat... There are almost as many types of bran as there are cereals themselves. Is it necessary to focus on any one of them when you have such wealth at your fingertips? Yes and no. Variety never hurts, so adding a teaspoon of one type or another is not forbidden. You'll just get more useful minerals and vitamins. But the basis for losing weight still remains.

How to introduce bran into the Dukan diet?

There are many options.

• Brew with boiling water or warm milk, let it swell slightly and eat. Tasteless, but simple.
• Add to yogurt or kefir.
• Boil with porridge.
• Pour into cottage cheese casserole.
• Mix with minced meat.
• Use as a breading for meat dishes. For example, for .
• Add to salads during the “Cruise” - the second stage of the Dukan diet.
• Recipes also suggest adding bran to dough for bread, flatbread, cookies, pancakes or... pizza.

Dukan bran porridge

You will need:

• 200 ml milk;
• 1.5 tbsp. l. oat bran;
• 2 tsp. sweetener;
• vanillin or cinnamon;
• if desired, add 1 tsp. wheat bran.

Preparation

1. Place a saucepan of milk on the stove and heat it up.
2. Stirring constantly, add all the indicated ingredients.
3. Bring the milk to a boil.
4. Wait a couple of minutes and pour the almost finished porridge into a plate.
5. Let it sit a little longer. And start eating.

Another way to use Dukan's famous oat bran is to lightly fry it in a frying pan with finely chopped onion and stir into the finished mixture. buckwheat porridge. For those who don't like sweets, this great option. In addition, 1-2 spoons olive oil allowed by diet. But when frying, use it to a minimum!

Dukan: bran cake

A bran cake or biscuit is a very useful invention. It can be eaten instead of bread. You can spread it with liver pate and make a sandwich. Can be used as a pizza base! It would be a fantasy.

You will need:

• 1.5 tbsp. l. oat bran;
• 1 tsp. wheat or any other;
• egg;
• 2 tbsp. l. kefir;
• half a teaspoon of baking powder;
• 30 g hard cheese;
• a little greenery for beauty;
• salt.

Preparation

1. Beat the egg.
2. Add bran and kefir.
3. Grate the cheese on a fine grater.
4. Combine with the dough along with baking powder, salt and chopped herbs.
5. Bake in an oven preheated to 180 degrees for 10-12 minutes.
6. Let cool and cut into portions.

Dukan bran bread

As soon as you master cooking porridge with bran and baking flat cakes or, for example, Dukan cookies, move on to more complex recipes. And if you are already an experienced cook, then without preliminary preparation cope with diet bread. It's not difficult at all.

According to the system of the French nutritionist Pierre Dukan with extra pounds Many Hollywood stars broke up. Among the doctor's clients are Duchess Kate Middleton, singer Jennifer Lopez, actress Penelope Cruz, model Gisele Bündchen and other celebrities. What is the secret of the Dukan nutrition program? It turns out that bran plays an important role in the fight against weight.

Bran in the Dukan Diet

As is known, Dukan technique includes 4 stages:

Short "Attack" phase, during which you need to consume foods with high content squirrel for quick loss weight.

"Cruise" phase– alternation protein-vegetable days to achieve true weight.

Phase "Consolidation"– return to familiar products, maintaining a balanced diet.

And the final stage, "Stabilization", which does not involve any restrictions, but subject to two rules: eat 3 tablespoons of oat bran and have a protein day once a week.

"Attack"- 1.5 tbsp. l. in a day.

"Cruise"- 2 tbsp. l. in a day.

"Consolidation"- 2.5 tbsp. l. in a day.

"Stabilization"- 3 tbsp. l. in a day.

What is the secret of bran?

Firstly, since the diet is rich in protein foods, oat bran plays a role vegetable fiber, which helps our stomach digest such an amount of protein and work properly.

Secondly, they help lower cholesterol. And thirdly, even a small amount of oat bran (about 15 grams), once in the stomach, absorbs liquid 25 times its volume. By swelling, bran fills the stomach, allows us to feel full, and therefore protects us from overeating.

In addition, numerous studies have shown that oat bran plays a positive role in protecting against colon and rectal cancer, as well as in preventing diabetes.

Dukan advises eating bran for life. But it’s oatmeal. Why? In fact, wheat and rye bran are also beneficial for digestion, but they consist of insoluble fiber, unlike oat bran. And soluble fiber is the trump card due to which bran “grabs” sugars and cholesterol and prevents them from entering our body.

Wheat and oat bran can be combined, but it is better not in its pure form, but by adding it to homemade bread and other baked goods.

By the way, Dr. Dukan recently said that nothing bad will happen if you eat more bran than he recommends. You might just go to the toilet more often, that's all.

What types of bran are there?

Oat bran Bio Primeal

Today on the shelves you can find more than 50 types of bran and products containing bran. They are produced all over the world, including in Russia. The price depends on the manufacturer and varies from 30 to 300 rubles per package of 200–300 grams.

Oat bran Bio Primeal

Oat bran Bio Primeal

Made in France and made from organically grown oat grains.

Rich in vitamins A, D, E, group B, C and minerals. They can be added to yoghurts, baked goods, minced meat, salads, cheesecakes and other dishes.

Price: about 170 rub.

Wheat bran Fiorentini "Riccioli"

Italian version healthy breakfast. Due to the shape of the shells, bran resembles children's sweet cereal. Bran consists of grain shells and seed germs.

They can be added to milk, yoghurts and juices.

Price: about 200 rub.

Three-grain bran "Lito" the power of oats

A cocktail of three types of cereals - oats, barley and wheat - from Russian manufacturer. Unique product with increased biological value. You can use it like other bran, adding it to cereals, main courses, baked goods, with milk and juice.

Price: about 40 rub.

Rye and oat bran “Wow!”

Another budget Russian option. They do not contain yeast and are low in calories. Trademark produces a whole line of different bran and offers its own recipes.

For example, mixing 30 g of bran with 200 g of carrots, 25 g butter, 10 g sugar and 12 g breadcrumbs or flour, you can make carrot balls. To do this, finely chop the peeled carrots, add a small amount of water, and simmer. Pass through a meat grinder, cool, add salt, sugar, bran and stir thoroughly. Cut the meatballs, roll them in flour or breadcrumbs, and then fry on both sides.

Price: about 20 rub.

Dukan not only allows oat bran, but strongly encourages its use. But in strictly limited quantities. Grain husk, which has a storehouse of useful properties, serves as an excellent help for those losing weight on a protein diet: it saturates, nourishes and helps... to cleanse in time. Which oat bran is allowed on the Dukan Diet, and which is strictly prohibited - let's figure it out!

The shell of the grain, which was usually discarded by producers as unnecessary garbage, is now valued more highly than the grain itself. After all, it contains up to 90% of all nutritional value oats and consists of healthy fiber - insoluble dietary fiber. We’ll talk about nutritional value later; as for coarse fiber, it’s worth looking into in more detail.

The calorie content of regular oatmeal is 117 kcal, the calorie content of oat bran is only 74 kcal.

What kind of bran can you eat on Dukan?

Bran can be rye, wheat, buckwheat, flax and oat. But Dukan bran is only oat bran. The composition should only say “oat bran” or “oat bran”. No more additives, maximum salt! Sometimes, because those who are losing weight cannot find oat bran in the store, the doctor allows them to be replaced with wheat or buckwheat. But these are exceptional cases. If oat bran is replaced with something else, then it is necessary to carefully monitor the dynamics of weight loss during the diet. Is your weight plateauing or not falling as well as predicted? It is worth temporarily abandoning supplements that replace oat bran.

Bran from trusted manufacturers

You can buy oat bran anywhere today. In hypermarkets in large cities they are almost always available either in the cereals and cereals department or in the healthy food department. Things are going well with bran in small towns as well. Today you can order delivery from online stores or look for a manufacturer locally.

Look carefully at the ingredients. It should contain nothing but oat bran. Berries, flavorings, sugar, fructose, ground dry vegetables, spices are unnecessary additives. Extruded bran is also prohibited, since their production disrupts the desired structure of the husk.

1. Such bran may contain impurities: chopped spikelets, straw and other debris. Look carefully at the photo. Real Dukan oat bran has the appearance of a chopped grain shell of a yellowish-gray color. There shouldn't be any blades of grass there.

2. Mold may form in bran packaged under untested conditions. It can also form in boxes from global manufacturers due to improper transportation and storage, but here the risk is minimal. If you notice a strange taste in the product, stop using it. Health is more valuable.

How much oat bran can you eat on Dukan?

The norm of bran according to Dukan is clearly stated in his recommendations: for attack - 1.5 tablespoons per day, for alternation - 2 tablespoons, for fixing - 2.5 tablespoons, for stabilization - 3 tablespoons.

Those losing weight note that due to a lack of carbohydrates, there is always a desire to eat more bran than they should. What does this mean? First of all, slowing down progress. Of course, there are always exceptions, and on the forums there are people who can afford 4 tablespoons of bran. At the same time, the weight loss is excellent. But more often than not, excess still slows down the process, so it’s better to follow the recommendations.

Surprisingly, there is also harm from oat bran. Excess daily norm may disrupt digestion. Nutritionists recommend no more than 30 - 50 grams of husk per day, otherwise rumbling, bloating, urge to go to the toilet or, conversely, constipation are guaranteed. People with stomach ulcers and gastritis coarse fiber prohibited as it may cause an attack of the disease.

There is also back side medals. Some people cannot squeeze even 1 spoon into themselves per day. In this case, you can resort to recipes in which bran plays a major role. This will diversify the meager diet, and the norm will be met.

Dishes with bran:

1. Baked goods: bran bread, osyanoblin, buns.
2. Oat bran porridge.
3. Add to soup for thickness (ear, chicken).
4. Pour in kefir or yogurt and let it brew.

How to use bran correctly

As you wish! The only caveat is that they require large quantity liquids, as they swell in the stomach, increasing 2-3 times in volume. Therefore, it is better to either drink bran with water, tea, kefir, yogurt, or prepare dishes from it: puddings, pies, pancakes. Do not forget that on this diet you need to drink a lot of water, at least 1.5, or even 2 liters per day.

The benefits of oat bran lie not only in its ability to fill the stomach and clean out everything unnecessary. They contain vitamins and minerals. Main value husk - it contains all B vitamins, as well as A, C, D, E, PP, H, K, beta-carotene, lycopene and lutein. This means hair, vision, skin and nervous system will be supported during a protein diet.

In addition, oat bran reduces glycemic index products. But on Dukan, foods with a high GI are not welcome anyway, but this is suitable for those on other diets. The husk absorbs everything (absorbs it into itself), food is digested more slowly, and blood sugar “does not jump.” Take note.

3 main rules for using OO:

1. Do not exceed the norm prescribed by Dukan.
2. To drink a lot of water.
3. Use recipes with bran.

Oat bran for weight loss - good helper, but a bad basis. You won't get far on bran alone. Always remember the norm and do not exceed it. But don't underestimate it either. Good results to you.

In 1980, American scientists, based on research, concluded that regular addition of oat bran to food leads to a decrease in blood cholesterol levels and a slowdown in sugar metabolism.

But what role does bran play in the Dukan diet? Firstly, they have excellent adsorbing properties. Bran can absorb 25 times more water than its original volume. Thus, when they enter the stomach, they swell, filling a significant volume and creating the effect of mechanical saturation.

In addition, bran is sticky. Getting into small intestine, they absorb others nutrients obtained from food. This makes it difficult for them to enter the bloodstream, and significant amount sent directly to colon. This loss of calories and the feeling of rapid satiety determine the weight loss effect.

Oat bran was recently used to feed horses and as mattress padding. Now this is the most popular product for those who want to lose weight. The Dukan diet generally implies mandatory and constant use oat bran.

Why is oat bran valued, and not wheat or rye bran? It's all about fiber, which is rich in beta-glucan. Once in the mouth, oat bran immediately absorbs saliva and fills the stomach by absorbing liquids 20-25 times its volume.

Bran fills the stomach creating a satiation effect. Wheat bran contains insoluble fiber; it is not recommended to use it instead of oat bran. But they can be used for constipation and as a complement to oatmeal when baking, for example.

Attack – 1.5 tablespoons per day,

Cruise – 2 tablespoons per day,

Consolidation – 2.5 tablespoons per day,

Stabilization – 3 tablespoons per day.

How to use oat bran? They can be added to kefir, yogurt, and first courses. You can bake bran bread or cupcakes for tea. Can be added to any baked goods: pancakes, pizza, cookies. You can add it to minced meat for cutlets, or you can use it as a breading for chicken breast by mixing them with spices.

Since I can now use two tablespoons of oat bran, the muffins for my coffee are quite enough for me. I get 6 pieces for two days. ?

Is it possible to replace bran with flakes? No you can not. This different products. Bran is the outer shell of the grain (not the husk!!!), and flakes are made from whole grains. But you can go on a diet without bran.

Cayenne pepper. Accelerates metabolism by increasing body temperature, suppresses hunger, and reduces the risk of diabetes. Makes a great addition to omelettes, chicken, and even hot cocoa!

Mustard seeds. Rich in fiber and containing B vitamins. Mustard seeds are fried until they burst.

Ginger. Very wonderful in cold weather! In addition, it relieves muscle pain.

You may have read a million articles on the benefits of bran for weight loss, but have never put your knowledge into practice. But in vain! This is one of the few that really works folk recipes. Why? 100 g of oat bran contains 58 g of fiber and only 16 g of carbohydrates, which gives us about 120 kcal of energy.

Now compare it with your favorite " healthy flour» for baking, and you’ll understand everything yourself. By adding “grain powder” to casseroles and pancakes, we can significantly reduce caloric intake and expand the list of dishes on the menu.

Wasn’t it because of your monotonous diet that you went off your diet the last time? However, bran has other beneficial properties.

What reviews about bran for weight loss tell us

Most of humanity does not take bran to reduce the calorie content of homemade baked goods. The product has a reputation as the best fighter against constipation, which so often visits the losing weight population. And a portion of oat bran absorbs almost 3 times more liquid than it weighs itself, so it can somewhat dull the feeling of hunger by filling the stomach.

Reviews about bran are divided into 3 groups:

• “I ate a spoonful of bran before every meal, drank a lot of water and lost weight.” In fact, the author of the review, most likely, was also on a diet, but unlike lazy ladies and gentlemen, she considers changing the diet for the purpose of losing weight something natural, requiring no explanation and special recommendations.
• “I ate bran as it was written in the instructions, but I didn’t lose weight.” There is a belief in the omnipotence of fiber, and the “spontaneity” of dietary changes with the appearance of at least one super-food in it.
• “I ate something, but I quit because of difficult sensations in the gastrointestinal tract, so I didn’t have time to lose weight.” There is unhealthy fanaticism. There is no need to replace all meals with bran in the hope that it will take away your appetite. Most likely, the latter will disappear along with the desire to continue the bran diet. And before starting “bran therapy”, it is advisable to find out if you happen to have gastritis, colitis or ulcers, because these disorders of the gastrointestinal tract, of course, exclude “bran experiments”.

Which bran is best for weight loss

So, if you stick to a diet and use bran as a natural filler for the gastrointestinal tract and a source of fiber, there will be benefits. However, on specialized resources, a million copies have been broken regarding the question “Which bran is best for weight loss?” First, let's look at the bottom three:

• bran - dry breakfast. They look like kibble food for a dog or cat, but they are quite different pleasant taste. Legend has it that the flavor comes from natural additives like beets, milk thistle and lemon. Now turn the package over and read the ingredients. Surely, ordinary white sugar has wormed its way into the wilds of milk thistle. Or its exotic substitute maltodextrin. The product is bad because it increases blood glucose levels and causes a storm of opposite effects in the body. On the one hand, the stomach is full of fiber, and seems to signal satiety. On the other hand, fluctuations in sugar levels “speak” of something completely different. So it turns out that we get into the habit of eating with such bran. full stomach, no more.
• bran in cereals and cereals. They look like cereal or porridge, with a loud “with added bran” sticker on the packaging. Individually useless as a way to reduce appetite. Of course, porridge with bran is healthier than porridge with sugar, but more than 90% of such products on the domestic market contain bran and sugar. Now you can read the previous paragraph about the effect of sugar on glucose levels and draw your own conclusions.
• bran in yoghurts. Everything is the same, plus milk sugar, artificial sweetener or white sugar, thickener, flavorings...Do you still think yoghurt with bran and grains is a suitable product for weight loss?

Otherwise, all bran is good.

Dr. Dukan, mentioned in the title, claims that oatmeal is better, as it provides a better effect of filling the stomach with low-calorie bran mass, and better contributes to the natural cleansing of the intestines.

However, wheat bran They are bad and not because of the small percentage of fiber and other things, but because they provoke an allergy to gluten, which in one form or another torments a significant part of the adult population.

How to use bran for weight loss

There are several strategies you can follow to answer this question.

Along with a protein diet. If you are already sitting on it, make the process minimally harmful to your own gastrointestinal tract.

Give your body fiber - 1-2 tablespoons of oat bran per day as an additive to soups, sprinkled on salads or even flour for baking protein casseroles will be more than enough.

As a replacement for one of the meals. This option is good for those who have already managed to make chronic constipation. Bran (2 teaspoons) with a glass of kefir replaces the first breakfast or “second” dinner. Required use large quantities water while applying the recipe.

• Meet other dukan specialists who offer on the forum great amount recipes to make life easier without bread. Oat bran serves as fiber that improves promotion feces in the intestines, since the diet is accompanied by constipation. Adsorb harmful products After digestion of animal protein, they give a feeling of fullness. You can use them not in the form of bran, but in the form homemade bread from oat bran, cottage cheese, eggs, berries, apples and whatever your heart desires and is allowed by the diet. Even after parting with the Dukan diet, I did not part with these homemade breads and have not eaten store-bought bread and rolls for a year now.
• I think that if you don’t have oat bran, it’s quite possible to replace them with regular oat flakes, essentially they are the same thing, oatmeal is the lowest calorie cereal. I’m going to start eating according to the Dukan diet, I know for sure in advance that I won’t be able to find oat bran anywhere, therefore, I will most likely replace them with wheat bran, in any case, I really like the taste. If I can’t buy wheat bran, I’ll just add oatmeal to my food in the same quantity. On the Dukan diet, you can’t remove bran completely, as it helps digestion, which is very important on a diet, otherwise the body will not be properly cleansed.
• If you are already torturing your body with this diet, then replacing oatmeal with others will not make any difference. All bran have approximately the same calorie content and effect. You will continue to lose weight and undermine your health in the same way. The tricky thing about the Dukan diet is that you lose weight right away, but health problems appear much later. So I almost lost a kidney, and my friend got a stomach ulcer. Yes, even Wikipedia says that the Dukan Diet is the most harmful of all popular diets. The saddest thing is that all Dukan supporters are foaming at the mouth and are ready to prove the opposite. But exactly until the minute they find themselves in a hospital bed. Nutrition should be balanced. You can and should eat everything.
• Ugh, it’s also been a week since I ran out of oat bran and I can’t find it anywhere. I live without bran for now (wheat and rye bran are not tasty in their raw form). According to reviews from Dukan specialists’ websites, you can lose weight without bran; you can replace it with wheat and rye bran. Store-bought bran bread is no substitute. Dukan himself recommends replacing it with 2 tablespoons of buckwheat if you are intolerant to bran. If I don’t find oat bran in the next week, I’ll think about switching to buckwheat (there is always buckwheat in stores).

How to eat oat bran (Dukan Diet)

Dukan diet with bran, recipes and reviews about oat bran

I’m writing again about my diet. My first diet (2 months and minus 12 kg) is more precisely about the foods that I eat on the diet.

On this diet, you NEED to eat 2 tbsp at my stage. oat bran. When I first started this diet. For lack of information, or my laziness. I ate this bran, adding it to the most delicious and dear cottage cheese every day!

Then I found a bunch of recipes in a group in contact (if necessary, I’ll suggest a group). And she began to prepare cookies, cakes, pancakes, pancakes. Adding Bran.

If I need to a quick fix, and in Lately This is the only way I can make bread from them in the microwave in 5 minutes.

2 tbsp. Oat bran

1.5 tbsp. wheat bran

4.5 tbsp. kefir 1% delicious kefir on my diet

And in the microwave for 5 minutes. And good bread comes out.

I can make a sandwich out of it.