Oatmeal diet menu for weight loss, reviews of results. The benefits of oatmeal

A diet of oatmeal for a week will allow you to lose 10 kg. And as numerous reviews testify, this is a proven fact. It is well known that oatmeal - perfect dish for the breakfast menu, since she is able to bring maximum benefit to the human body. This cereal is like a magic box, which contains a great many useful microelements - magnesium and fluorine, phosphorus and calcium, a complex of vitamins B and A, C, E, PP. And besides, it's a carbohydrate. long acting, after it you don’t feel like eating for a long time.

By consuming porridge regularly, a person not only saturates his body, but also perfectly cleanses the intestines of toxins accumulated there. It is on this property that very much is based efficient system food for weight loss based on oatmeal.

Benefit for health

Is it possible to lose weight on this cereal and is it harmful to health? No one doubts that oatmeal is healthy. The high fiber content of oat seeds helps to activate human body metabolic processes, and also reduces cholesterol levels in bloodstream. It is thanks to the ability of this cereal to cleanse the intestines of toxins and their breakdown products ─ toxins, that this traditional product has become true Englishmen effective method for quick disposal from deposits deposited on the waist and abdomen.

Diet rules

You can lose weight on an oatmeal diet in a very short time. But since this is a carbohydrate mono-diet, its effectiveness is high only if a number of rules are followed:

It is absolutely forbidden to sit down at the table 4 hours before bedtime.
Throughout the day you need to drink at least 2 liters of liquid (green tea or mineral water without gas in it).
The oatmeal itself is not washed down with liquid. We don't drink anything after eating.
During the diet, breakfast cereals based on oatmeal are completely excluded: muesli or cereal. We prepare porridge only from whole grains.
It is not recommended to add seasonings, spices, or jam as additives to porridge.

With the help of such nutrition, the kilograms will steadily “escape”, and your health will steadily improve. The diet itself is universal and has no age restrictions. A seven-day course optimally cleanses the body of everything unnecessary in it, but it’s still worth consulting with your doctor.

How to cook cereal

To carry out the most effective cleansing of the body, oatmeal It is better to cook in distilled or filtered water, without any additives.

You can prepare the dish immediately before consumption - it is somewhat tastier this way, or you can pour distilled water over the grains for 10 hours and only then boil the resulting mush.

Another cooking method is boiling cow's milk- prepare a mixture of fresh milk and water: in equal volumes, in which oatmeal is prepared. For 2 cups of liquid, 3/4 cup of cereal. Boil for 10 minutes, turn off, simmer covered for 30 minutes. Boil again, let simmer for 5 minutes, turn off, keep covered for 30 minutes. The porridge is ready.

Oatmeal can be prepared either from whole grains or using crushed flakes - they are widely available in all kinds of stores and shopping centers. But flakes are less effective, although they are prepared by simply steaming with boiling water.

Another way to prepare oatmeal for weight loss is to pour a cup of oatmeal overnight with a cup of low-fat kefir, mix and leave until the morning. We eat in the morning.

Menu for the week

To fully get rid of those annoying kilograms, for a week you will need to eat only dishes based on oatmeal.

The menu does not please with variety: oatmeal or oat bran, and oatmeal jelly. It should be noted that the cereal itself is very filling, so saturation occurs quickly. And you don’t really want to linger at the table in front of a plate of porridge - a dish without salt, sugar or other seasonings is not very pleasing to the eyesight and taste buds.

The nutrition plan itself is built in two stages - first cleansing, and only then losing weight.

The cleansing stage does not last long - it takes three days to prepare oat broth: Pour 80 g of oats into a liter of distilled or filtered water, stir, leave for 12 hours (preferably overnight) in a closed container. In the morning, cook it over moderate heat until it boils down to the consistency of jelly. Drink the resulting liquid on an empty stomach. Afterwards, fast for five hours. A light afternoon snack in the form of a green apple completes the fasting day. If you suffer from hunger pangs, drink water, green tea without sugar and think about pleasant things. A walk, a favorite activity, or an interesting movie will help you take your mind off food.
Weight loss stage – 4 days. Compliance with the diet at the second stage is not burdensome in terms of costs. It is recommended to eat porridge in 200 g portions throughout the day - about five times. It is convenient to measure portions in a glass or cup. There is nothing else to eat.

Between oatmeal intakes, you should drink more liquid - the volume per day should be about two liters. The diet will be more effective if you start the morning ritual of preparing for the coming day by drinking 200 ml of purified warm water, and after half an hour have breakfast.

If a strict diet seems difficult, you can sometimes add some dried fruits to the porridge itself - dried apricots, or better yet, prunes, dried apples or raisins. Dried fruits are rich in beneficial microelements, and their consumption solves the problem of constipation.

In 7 days you will rid your body of 10 kg excess weight, cleanse your body and give a good start to the rejuvenation of every cell. But even after achieving required weight You shouldn’t rush into “all the gastronomic ordeals” and finish up what you haven’t eaten. Oatmeal breakfast should become your habit, just like regular meals in small portions and 2 liters clean water in a day.

Exercising will help tighten your muscles and improve your posture. Every extra calorie needs to be burned, whether it's jogging, exercising, dancing, swimming or cycling. And remember: anything eaten before bed will not do you any good! When the body sleeps, digestion rests, gastric juice is not produced, and all food stagnates, spoils and turns into slag.

Fasting day

For those who are not faced with the issue of quickly getting rid of ten kilograms that have accumulated over time, who do not need a sharp start, fasting days 1-2 times a week with oatmeal-based meals are quite suitable.

For the first breakfast, freshly prepared oatmeal without unnecessary additives will be served. You can drink it with green tea without additives.
For second breakfast, prepare 200 g of oatmeal or 200 ml of oatmeal jelly.
For lunch: a bowl of oatmeal, boiled egg, fresh herbs, one green apple or 200 ml of prune infusion.
The afternoon snack menu is: 200 g of oatmeal, one orange and 200 ml of tomato juice.
For dinner, oatmeal with dried fruits and a glass of freshly prepared fruit or vegetable juice are recommended.
4 hours before your night's rest, if you have a noticeable feeling of hunger, you can eat another bowl of porridge.

Throughout the entire fasting day, you must consume at least two liters of purified water - this is a lifelong rule. After all, water is a solvent, it removes toxic substances and decomposition products.

Usage oat diet has its own positive points: uniform elimination of excess weight; the skin does not sag and is cleansed; immunity increases; the intestines work regularly; hair and nails grow better. But there are also negative aspects: such mononutrition is absolutely prohibited for people with congenital intolerance to all cereal crops, in the presence of severe pathologies Gastrointestinal tract, women during pregnancy or lactation.

Consultation with a specialist before starting a diet will help avoid serious complications in the future.

Oatmeal is perhaps one of the most popular breakfast foods. It’s clear why - because it helps you lose weight, and it’s delicious!

Unfortunately, many are still afraid to use it during a diet, despite all the beneficial properties. In doing so, they make a big mistake. Oatmeal is incredibly healthy for normal exchange substances, as well as for maintaining or losing weight!

Thanks to its unique properties, it can be considered a superfood for a healthy breakfast. Rest assured, eating oatmeal (in the form of porridge or cereal) every day for breakfast will certainly help you lose weight!

1. Soluble fiber

One of the most unique properties of oatmeal that helps you lose weight is the soluble fiber it contains.

There are two types of fiber – soluble and insoluble.

Soluble fibers are gentle on the body and stay in the body much longer than insoluble fibers. Soluble fiber resembles a gel that not only envelops the walls of the stomach, but also swells in it - this keeps you feeling full for a long time. She also gently supports normal work gastrointestinal tract, performing a kind of “cleansing” - helps remove toxins and excess fat from the body.

Insoluble fiber is digested much faster, which can cause frequent bowel movements– people with diseases such as may suffer from this spastic colitis, irritable bowel syndrome, etc. Soluble fiber, due to its mild effect on the gastrointestinal tract, is not at all contraindicated for people with such diseases.

After eating insoluble fiber, you may feel hungry much earlier because it moves and is digested much faster.

It is best to maintain the correct balance of soluble and insoluble fiber in your diet.

Oatmeal is one of the best products With high content Soluble fiber: 6 g per ½ cup serving.

2. High protein content

Today, quinoa is at the peak of popularity among high-protein grains, although it is not a grain at all, but a seed.

Unfortunately, during the “rice quinoa” craze, we completely forgot about healthy oatmeal, although, in fact, it contains even more protein than quinoa - ½ cup of oatmeal contains 7 g of protein, and the same volume of quinoa only 5 years

Protein is essential for maintaining normal blood sugar levels. Insulin surges caused by reduced level sugar leads to fat accumulation.

Eating regular oatmeal regularly will provide you with a rich source of protein. To enhance the effect, you can combine it with other foods rich in protein - chia, ground flax seeds and even yogurt.

Oats are one of the best low-calorie grain products.

Carbohydrates are needed by the body as a source of energy. However, excessive calories from starchy carbohydrates tend to lead to weight gain.

Oatmeal is unique source carbohydrates. It has the lowest calorie content among other grains, so it can be safely included in a weight loss diet.

If you compare the number of calories in a ½ cup serving of different grain products, the numbers are as follows: regular oatmeal - only 160 calories, quinoa - 170 calories, brown rice - 180 calories.

4. Gluten free

Many people avoid foods containing gluten. This is due to the fact that in Food Industry When processed, gluten is modified and becomes gluten, which often causes intolerance.

Consumption of any products causing allergies or intolerance, including gluten, can slow down and even reverse your weight loss process.

Oatmeal does not contain gluten, but some types of grain cleaning still lead to its appearance. This makes it unsafe for people with gluten intolerance.

Luckily, there are certified gluten-free oats that are processed in a special way.

5. Has diuretic properties

Did you know that oatmeal can help remove excess water from the body? Probably no.

Oatmeal is high in B vitamins and potassium, making it a natural diuretic.

B vitamins are highly soluble in water, so your body will only consume required amount fluids, and remove excess through the kidneys.

Potassium is also essential mineral, as it regulates the level of water in the body. It competes with sodium to maintain water-salt balance. And if excess sodium can lead to water retention and swelling, then potassium, on the contrary, removes excess fluid.

6. Vitamins

Oatmeal is a rich source of B vitamins, which are especially important for weight loss. It contains large amounts of vitamin B2, B3, B5, B6, B7 and even some B12. They are able to activate metabolism, which results in the burning of calories and the release of energy. A lack of these vitamins can lead to a slower metabolism, as well as feelings of fatigue, depression and lethargy.

One of important reasons eat oatmeal when losing weight - it gives a lot of energy and speeds up metabolism, which allows you to quickly burn excess fat.

Although oatmeal actually contains starchy carbohydrates, it is the lowest among grains. Therefore, it can be used when losing weight. In addition, it normalizes blood sugar levels.

In one ½-cup serving, the starchy carbohydrate content is: oatmeal - 28 g, quinoa - almost 35 g, most varieties of rice - almost 50 g, while the latter two contain much less fiber.

The fact that 6 of those 28g comes from plant fiber rather than sugar may be good reason to opt for oatmeal for those on a low-carb diet or low carb tolerance.

8. Helps fight hunger

Have you ever noticed that after eating a portion of oatmeal you feel full for a long time? You definitely won’t want to eat anything for at least three hours.

This beneficial property of maintaining a feeling of fullness for a long time is another advantage of oatmeal. In addition, it increases metabolism, provides the body with energy, and helps fight overeating.

But if you only want the benefits of oatmeal, don't add sugary ingredients, unhealthy fats, or demons to it. healthy supplements– all this will only interfere with weight loss.

Also remember that water-soluble oats may not keep you feeling full for as long as rolled oats, steel-cut oats, or whole grains.

9. Base for dishes healthy eating

You can cook a lot with oatmeal healthy dishes that will help you lose weight quickly. But at the same time, you must be sure that you are using the right products as supplements.

An excellent addition would be: cinnamon, ground flax seeds, raw almonds - finely chopped or in the form of petals, chia seeds, raw walnuts, liquid stevia extract, ginger, cardamom, coconut flour for thickness, some vegetarian protein powder.

You can also add unsweetened vanilla-flavored almond milk, which is low in calories and adds a creamy texture and rich, rich flavor.

You can use any of your favorites as a supplement. healthy foods. This could include berries, raw nuts, apples, bananas, plain Greek yogurt, ground cocoa nibs, and even a little nut butter if you like!

As long as you don't add sugar, artificial sweeteners, trans fats, or too much saturated fat, a delicious bowl of oatmeal will help you achieve your weight loss goal. It will not matter what exactly you choose as an addition.

The healthy supplements described above will not only help keep you feeling full longer, but will also provide you with healthy nutrients during breakfast.

The best types of oatmeal are oat flakes, coarsely ground and whole grains.

Whole grains are rolled oats, steel cut are whole grains ground into small pieces, and rolled oats are whole grains flattened. Oatmeal is the fastest to cook.

The less processed oat grain, the more useful it is. In addition, the type of processing may affect the glycemic index of the product.

Semi-finished oat products – instant or instant cooking, refer to processed products. They can be prepared quickly, but they won't keep you full for long and can also negatively affect your blood sugar levels.

Oatmeal improves the functioning of the gastrointestinal tract, strengthens the immune system and helps get rid of extra pounds. Find out how to properly prepare oatmeal, diet oatmeal cookies, cake and lose up to 5 kg in a week!

Oatmeal has been used in dietary nutrition for many years and is one of the most common foods for weight loss. It is affordable, easy to prepare and has a mild pleasant taste. If you follow the basic rules, you can lose up to 3–5 kg in a week.

This porridge has a number of beneficial properties and is deservedly considered a means of carefully cleansing the body. Due to their high fiber content, food masses successfully cleanse the intestines of toxin deposits, which helps normalize digestion and improve general state and intensify weight loss.

The benefits of oatmeal

One of the advantages is the low glycemic index. It provides an energy supply due to carbohydrates, but since these carbohydrates are difficult to digest, they do not rapidly raise blood sugar levels.

Genitourinary, musculoskeletal, cardiovascular, digestive, endocrine, nervous - for each of these systems, eating oats has a positive and strengthening effect.

The high fiber content acts as a “brush” for the intestines, evacuating waste deposits. Toxins prevent the absorption of many vitamins and minerals from the food consumed, which causes an increase in portions - in this way the body tries to overcome the deficiency of essential elements. Oat fiber has a cleansing effect on the mucous membrane of the intestinal loops and thereby activates the absorption of microelements and vitamins.
The polymeric carbohydrate formed when cooking oat cereals envelops the surface of the intestines in the form of mucus. This creates optimal conditions for the life and reproduction of beneficial bifidobacteria. In addition, the presence of this mucus causes active contraction of the smooth muscles of the gastrointestinal tract, which accelerates the evacuation of undigested food particles and prevents them from stagnating in the intestinal lumens with the appearance of putrefactive zones.
The presence of vitamin B has a beneficial effect on work nervous system, reduces the destructive effect of stress. Its presence is mandatory for the successful functioning of the immune system.
Phosphorus and calcium help keep bones and teeth strong, healthy, prevent osteoporosis and help maintain thick hair.
For vegetative-vascular dystonia, heart disease or vascular pathologies, this product supplies iron and prevents the occurrence of anemia.
Oatmeal contains iodine, which has a good effect on work thyroid gland and promotes thought processes.
Vitamins A and E make the skin smooth, even, eliminate hyperpigmentation and promote rejuvenation.
The presence of potassium and magnesium strengthens the heart muscle, eliminates convulsions and reduces muscle fatigue.
Oats have a strong antioxidant effect and prevent the formation of free radicals.

When getting acquainted with the oatmeal diet, it is important to understand that porridge from cereals and flakes differ in properties.

Oatmeal is prepared from whole oat grains. It is higher in calories, takes longer to be absorbed by the body, and its preparation process is longer. But more nutrients are retained in the grains and the feeling of fullness after it remains for longer. a long period.

In order to save maximum amount beta-glucans (one of the most beneficial substances in oats), it is necessary to boil the cereal over low heat with occasional stirring. The porridge should have a uniform consistency. If it has turned into a viscous mucous substance, you need to cover the pan with a lid and wait another 3-5 minutes. WITH proper preparation A slow cooker does a great job of making porridge.

Cleansing the body before dieting

Before the course of the oatmeal diet, it is necessary to carry out cleansing using a special rice broth. It is prepared like this: in the evening 4 tbsp. l. pour 1 liter of rice cold water and insist overnight. In the morning, the prepared mixture should be cooked for 1 hour over low heat until it reaches the consistency of jelly. After cooling, drink 200 ml of this liquid on an empty stomach and do not drink or eat anything else for 4 hours.

After such cleaning, you can proceed directly to the diet.

fruits (citrus fruits, kiwi, apples, apricots, peaches);
berries (cherries, cherries, currants, gooseberries, raspberries, strawberries, plums);
vegetables (cucumbers, tomatoes, cabbage, peppers, zucchini, eggplant, beets);
dried fruits (not boiled in syrup);
leafy greens;
low-fat dairy products (kefir, fermented baked milk, milk, yogurt);
all nuts except peanuts.

For breakfast, lunch and dinner, you need to eat a serving of oatmeal (200 g) and vegetables or fruits (100–150 g). In addition, lunches and afternoon snacks in the form of one fruit or a cup of tea with a handful of dried fruits (nuts) are possible.

In a 10-day course you can get rid of 5–8 kg.

For 14 days

This version of the oatmeal diet for weight loss combines basic cereals and soups standard for our culture. It is ideal for those whose digestion fails without liquid first courses.

Half an hour before breakfast you need to drink 1 tsp. flax seed oil and only then start eating.

Breakfasts and dinners of this diet consist of oatmeal without butter and sugar, and vegetable soup or vegetable soup is always prepared for lunch. vegetable broth. Sometimes it can be replaced with okroshka prepared with whey without adding salt. Soups provide enough nutrition without the extra calories to help limit your total daily calorie intake.

In 2 weeks, with this diet, you can lose 10 kg, and you can return to this course after 2 months.

For a month

It is too difficult for the body to survive on a single product for such a long period, so this version of the oat diet has its own nuances. The entire course is divided into 2 stages:

The strict period lasts one week and includes breakfast, lunch and dinner, consisting of a serving of oatmeal with water and a glass of skim milk.
The second period lasts from the 8th day until completion. Fruits and vegetables are joining the previously permitted products. A portion plant food should be 200 g.

After completing the diet, there is no need to abruptly return to your previous type of diet. It is better to do this gradually, introducing meat, fish, baked goods and sweets into the diet.

Per month given diet you can become 5–15 kg lighter, depending on your initial weight.

On cereal

The process of preparing oat flakes takes several stages, mandatory stage– pressing of whole grains.

There are many varieties of cereal, differing in cooking time and degree of processing. General principle is as follows: the less time, according to the instructions, allotted for cooking, the less benefit in flakes, since they were previously not only steamed, but also calcined at high temperatures ah, in which most useful substances are destroyed. But calcination allows you to minimize the time devoted to cooking.

When losing weight with the help of cereal, the body experiences a shortage of fat, so you should not follow this diet for more than 10 days, as this can negatively affect your well-being. Moreover, the results of losing weight in 10 days will please you: usually you can lose up to 7 kg. It is recommended to return to an oatmeal diet no earlier than after 3 months.

The main advantages are the effectiveness and simplicity of this type of nutrition, since you cannot find an easier meal to prepare for weight loss.

How to properly prepare cereal for weight loss

Porridge containing salt and oil is not suitable for dietary nutrition. There are a number of rules that must be followed when preparing to ensure effective weight loss.

Pre-soaking. Oats contain a specific substance – phytic acid. It weakens the ability of the intestinal epithelium to absorb beneficial microelements. In order to neutralize its effects, dry flakes must first be soaked in purified water. If you do this in the evening, by morning they will swell and be ready for boiling. In addition, pre-soaking reduces the heat treatment time until the readiness stage, which helps preserve the maximum in the porridge. useful vitamins and elements. If you leave the flakes in water for a day, then the natural fermentation processes will soften and completely prepare the mixture for use without the need heat treatment. In this case, the taste properties are noticeably improved, since the natural sweetness of the oatmeal is revealed.
Steaming. To do this, you need a thermos or thermal cookware that retains the temperature well. The flakes must be poured with boiling water and steamed for at least 8 hours.

Menu

Breakfast: cereal.
Lunch: a cup of green tea without sugar, 5 nut kernels.
Lunch: cereal with a teaspoon of natural honey.
Afternoon snack: a serving of leafy greens.
Dinner: cereal, ½ cup berries (fresh or thawed).

Breakfast: cereal.
Lunch: 1 glass of biokefir.
Afternoon snack: ½ part of any large citrus fruit, a cup of green tea without sugar.
Dinner: cereal with 2 prunes, 2 pcs. dried apricots and 1 dried fig.

Breakfast: cereal.
Lunch: natural yogurt.
Lunch: cereal with 1 tsp. natural honey.
Afternoon snack: 1 large citrus or 2 kiwis, unsweetened green tea.
Dinner: cereal with a handful of black raisins.

Breakfast: cereal.
Lunch: a glass of biokefir.
Lunch: cereal with 1. l. natural honey.
Afternoon snack: tomato or cucumber.
Dinner: cereal, 1 apple.

It is imperative to pay attention to the volume of liquid you drink and try to keep it at least 2.5 liters. You should not drink oatmeal with water during meals; this can only be done half an hour after the meal.

On oat bran

For anyone interested in effective weight loss, bran will ideal option thanks to the soluble fibers and proteins they contain. They are the grain shells of oats. Their benefits are as follows:

Firstly, these fibers are capable of absorbing liquid 25 times their volume. They absorb this liquid mainly in the stomach, providing a feeling of fullness. Due to the increase in the volume of food mass, digestion begins to work more actively, the motor function of the intestines is activated;
secondly, bran is an excellent natural absorbent. They remove most radionuclides and heavy metals, decay products and excess calories from the body. That's why this remedy useful not only for weight loss, but also for health in general. Its use is desirable for people who live in places with unfavorable environmental conditions.

By consuming bran, you can quickly notice positive changes in the skin and hair, stabilization blood pressure and getting rid of bad cholesterol.

You can buy bran either in pharmacies or supermarkets. Another option is online orders on healthy food sites.

How to use it correctly

Before use, the required amount of the product must be poured with boiling water and allowed to brew for 20–30 minutes, and then drain off the excess water.
Another option involves soaking it in milk, kefir or yogurt.
You need to eat the daily amount of bran in the first half of the day, at breakfast and lunch.
You can eat no more than 30 grams of bran per day.

Nutritionists say that there is no need to eat bran in dry form - it will not have a weight loss effect.

Menu for 14 days

With this oatmeal diet you can easily get rid of 3 kg of unwanted weight.

Allowed to use:

porridge;
soups;
fish and seafood;
lean meat;
vegetables;
fruits (except bananas and grapes);
dairy products with a minimum percentage of fat content.

You can drink water, black or green tea, compotes, and dried fruit infusions. It is important to ensure a fluid supply of 2–3 liters.

In the morning on an empty stomach you need to eat 1 tsp. pre-steamed bran, and breakfast after 3 hours. An hour after breakfast, eat another 1-2 tsp. bran and have lunch after 2 hours.

You can return to this method again after a month.

Menu for the month

This type of oatmeal diet for weight loss can be followed even for up to 3 months, because it does not involve giving up proteins, fats or carbohydrates. You need to adhere to the principles of a healthy diet, avoid foods that are too fatty, fried, smoked or too salty. If you slightly reduce the usual portions, weight loss will go faster.

The course is divided into 2 stages:

1st and 2nd weeks. In the morning on an empty stomach you need to drink the following mixture: 1 tsp. bran, 1 tsp. natural honey and 1 tbsp. l. apple cider vinegar. Stir it all in a glass warm water and drink half an hour before breakfast. At lunch, add 1 tsp to the soup. bran.
Starting from the 3rd week until the end of the diet. Continue taking the morning mixture, and increase the proportion of bran added to the soup to 2 tsp.

Contraindications

Intestinal obstruction;
spastic constipation;
period after severe food poisoning;
gastritis;
cholecystitis;
pancreatitis.

On oat jelly

Another remedy for weight loss is oatmeal jelly. The presence of a substance such as beta-glucan in jelly is the reason not only for rapid weight loss, but also a method of combating diabetes. This product selectively reduces levels bad cholesterol without affecting good cholesterol.

Weight loss occurs primarily due to the cleansing effect and weakening of appetite.

This type of weight loss is designed for 1 month. During this time, it is possible to reduce your weight by approximately 10 kg.

There are several recipe options for making this jelly.

Option 1

This option is the fastest and is suitable for those who do not have a lot of free time.

Ingredients:

oats – 2 tbsp. l.;
wheat bran – 2 tbsp. l.;
rye – 2 tbsp. l.

All components need to be ground in a coffee grinder, pour in 1 liter of purified water and bring the mixture to a boil over low heat. Cook for another 10 minutes with the lid closed.

Then place the container in a warm place and leave for 2-3 hours. After this time, the mixture must be strained, the dry part should be discarded, and the liquid should be consumed.

Option 2

Ingredients:

oat groats – 1 cup;
water – 1 liter.

Rinse oatmeal in running water first.

Place the cereal and 1 liter of water in a saucepan and cook for 4 hours over low heat. As the liquid boils, add water in small portions. When the oats are cooked, you need to strain it from the liquid and wipe it thoroughly, and then combine it with the liquid again.

Option 3

Ingredients:

oatmeal – 1 cup;
skim milk – 1 glass;
water – 2 glasses.

Grind the oats in a coffee grinder, add milk and water. Bring the mixture to a boil, turn off the heat and leave for half an hour.

The consistency of this jelly is thicker, closer to porridge, so it can be a breakfast option.

After 5 hours of storage, jelly loses most of its beneficial substances, so storing it longer is impractical.

The essence of the method is to drink a portion of jelly instead of breakfast and dinner, and before lunch, take half a portion in order to partially satisfy your hunger. In addition, for lunch you can eat one of the following dishes:

chicken's meat;
vegetable salad;
cottage cheese with fruit;
fish with vegetables.

For an afternoon snack, fruits are suitable, preferably grapefruits or other citrus fruits.

You can repeat this course of oatmeal diet no more than once every six months.

Contraindications

Individual intolerance to cereal gluten;
renal failure;
liver pathologies;
gallbladder dyskinesia.

Protein-oat diets

This group of oatmeal diets is characterized by the presence of two main components: oatmeal and a protein component.

Despite the different ingredients, the mechanism for losing weight in these diets is similar: the intake of carbohydrates and proteins while cutting down on fatty foods.

Oatmeal diet with milk

This type of nutrition is perfect for those who are actively involved in different types sports or performs heavy physical work, since oatmeal and milk proteins help reduce fatigue and restore muscle tissue.

Losing weight with milk oatmeal takes 37 days. During this time, it is quite easy to get rid of 10 to 14 kg.

The course consists of two parts:

First week. You need to eat 5–7 servings of milk porridge per day. At this stage, the diet cannot be supplemented with anything, even oat-based products. The total daily caloric intake should not exceed 1000–1200 kcal.
Next 30 days. 3 times a day (breakfast, lunch and dinner) - oatmeal with milk. Lunches in the form of ½ cup of fruits and berries and afternoon snacks in the form of the same amount of vegetables are added. Twice a week there should be a small piece on the plate chicken breast or fish. The calorie content of all meals per day should not exceed 1300 kcal.

Allowed fruits and vegetables are as follows:

berries;
apples;
peaches;
grapefruits and oranges;
kiwi;
apricots;
grape;
carrot;
leaf salad;
bell pepper;
spinach;
dill;
basil.

After completing weight loss, you need to gradually reduce the amount of porridge you eat. You can leave it for breakfast, while making sure that fats in the diet are limited. Then the results of losing weight will remain unchanged over a long period.

It is allowed to re-apply this diet no earlier than six months later.

Curd and oatmeal

You can eat low-fat cottage cheese without worrying about your figure at all. Therefore, the combination of these two products not only provides a long-lasting feeling of fullness, but also makes the kilos melt away every day. Full course This version of the oatmeal diet lasts 7–10 days, during which the weight can decrease by 3.5–6 kg.

Breakfasts traditionally consist of oatmeal cooked in water. For lunch, a serving of oatmeal includes 150 g of low-fat cottage cheese and 2 pcs. prunes Once every 3 days at lunch you need to consume 300-400 g fresh vegetables without heat treatment (for example, tomatoes or cucumbers).

You need to drink at least 2 liters of clean water per day. For lunch, you can indulge in a cup of green tea without sugar or honey.

Due to the fact that this type of nutrition is quite monotonous, nutritionists strongly recommend adding a small amount of fermented milk products (kefir, fermented baked milk, tan or yogurt) after the 5th day.

You can resort to using this diet once every 3 months.

Egg-oatmeal

Despite the fact that the taste of the products on such a diet will not please you with variety, the rate of weight loss is encouraging: in the 7 days for which this course of oatmeal diet for weight loss is designed, you can get a weight of 6–7 kg. Moreover, one of the main characteristics is the absence of hunger, since cereals and eggs are quite nutritious. Another advantage is the ability to take boiled eggs with you to work or on a trip and steam oatmeal in a cup, which allows you to lose weight this way at any time, without waiting for a vacation.

The daily menu looks like in the following way:

Breakfast: a serving of cereal and a hard-boiled egg.
Lunch: cereal and 2 chicken eggs, hard-boiled.
Dinner: a serving of cereal.

It is allowed to organize an afternoon snack, if desired, consisting of 2 eggs or ½ serving of cereal.

The drinking regime consists exclusively of unsweetened drinks. The basic rule: do not drink food, drink only 30 minutes after eating or later.

It is important to pay attention to the fact that the abundant presence of eggs in the diet can cause skin irritation. Therefore, if you have previously experienced rashes or peeling from eggs, it is better to use a different type of food.

Repeated use of the diet is provided after 5 months.

Combined types of oat diets

Oatmeal-buckwheat

Both cereals are carbohydrates and are characterized by the presence of large amounts dietary fiber, which take a lot of time to digest in the stomach. This explains why after buckwheat and oatmeal you don’t feel like eating for a long time.

For this course, both porridges cannot be cooked; you can only pre-steam them with boiling water. You need to allow 3-4 hours for steaming.

You can eat both grains in equal proportions all day long, without limiting yourself to the number of meals. You can’t salt them, just like you can’t add oil.

A variety of drinks is represented by green and black tea, rosehip decoction, herbal infusions, coffee and kefir. In addition to these drinks, you must drink more than 2 liters of clean water without gas.

Oatmeal and buckwheat have an excellent cleansing effect. However, along with waste and toxins, they are actively removed from the body. useful material. In this regard, the duration of the diet is extremely short: from 3 to 5 days. Weight loss during this time is 4-7 kg, depending on the initial indicators. It is not worth using it again earlier than after 5 months.

Rice and oatmeal

In addition to losing weight, such an oat diet promises deep cleansing intestines. Some authors called it “cosmetic” because it has an extremely beneficial effect on the condition skin and hair. The duration of the course is 30 days. During this period, you can lose 12–20 kg.

Before starting such weight loss, it is imperative to cleanse it with rice jelly.

The first week includes daily breakfasts of rice jelly prepared as follows: 4 tbsp. l. rice is soaked in a liter of water, and in the morning the swollen grains are boiled for an hour over low heat. You need to drink a cup of this mixture and not eat anything for 5 hours. For lunch and dinner, foods low in fat and carbohydrates are preferred. 5 hours before bedtime you need to stop consuming any foods and drinks. The only exception is for water.

The next week is dedicated to oatmeal, which will be used for breakfast, lunch and dinner. If such a strict diet is difficult to tolerate, then you can eat a piece of fruit for lunch and afternoon snack.

In alternation of such rice and oat weeks is the essence of this diet.

Since the restrictions on all necessary nutritional elements in the diet are quite serious and long-term, repeating this diet more than once every six months is strictly prohibited.

Oatmeal-apple

The main characteristic is that the diet is rich in fiber. Plus, the pectins contained in apples help not only cleanse the gastrointestinal tract, but also reduce the level of bad cholesterol.

Sugar, oil and salt are excluded from the diet.

The daily menu should be like this:

Breakfast: a portion of porridge and an apple.
Lunch: a couple of apples.
Lunch: same as in the morning.
Afternoon snack: vegetable salad, seasoned vegetable oil, a couple of prunes.
Dinner: same as in the morning.
Before bed: a glass of biokefir.

The maximum period of such nutrition is 10 days. The weight during this time can be 8–10 kg, and if desired, this technique can be repeated in a month.

Kefir-oatmeal

Before this type of weight loss, you must preparatory stage, taking 2–3 days. During preparation, the body gradually gets used to a radical change in diet. Preparation consists of the following steps:

every day, reduce the usual portions by 2 times;
gradually remove salt from products, as it interferes with the removal of excess weight;
gradually give up foods rich in fats;
cleanse with rice jelly in the morning.

If all these measures are followed, then you can safely proceed directly to weight-correcting nutrition.

The daily oatmeal diet for weight loss consists of 1 liter of low-fat kefir and 800 g of ready-made flakes. Cereals cannot be sweetened or salted. Once a day you can add 1-2 tsp to them. natural honey. You cannot put honey in hot porridge, as high temperatures destroy its beneficial enzymes.

You should not have your last meal later than 2 hours before bedtime.

Drinking should be plentiful. Water and all drinks that do not contain sugar or salt are allowed. The main rule is not to drink immediately after a meal; you must wait at least 30 minutes.

The duration of this technique is from 1 day to a week. Maximum weight loss is approximately 5 kg.

A direct contraindication is a stomach ulcer.

A repeat course can be applied after a month.

Oatmeal-fruit

Fruits make up half of this diet, so this type of weight loss is perfect for those who are partial to sweets. The course is designed for 10 days, during which time you can lose weight from 5 to 10 kg.

Portions of porridge should be small and should be eaten 3-4 times a day. Fruits can be eaten separately, or they can be added to a side dish when cooked. A single serving of fruit should not exceed 250 grams.

The side dish is prepared in water; you cannot add sugar, honey, salt or butter.

There are also restrictions on fruits. So, the following fruits are not used in this diet:

persimmon;
bananas;
melon;
grape;
mango;
avocado.

Be sure to drink about 2 liters of water per day. This volume may include not only high quality filtered water, but also herbal teas from chamomile, lemon balm, oregano and thyme.

The daily menu looks like this:

Breakfast: oatmeal with dried fruits, Herb tea sugarless.
Lunch: fruit salad with pumpkin seeds.
Lunch: oatmeal with pumpkin and 1 tsp. natural honey, sprinkled with sesame seeds, herbal tea.
Afternoon snack: a cup of biokefir and a green apple.
Dinner: oatmeal with goji berries and 120 g of low-fat cottage cheese.

You can repeat this diet no more than once every 2 months.

Recipes

Oatmeal cookies without flour, butter and eggs

Ingredients:

350 g oatmeal;
2 apples;
½ tbsp. l. honey;
2 glasses of kefir.

Mix kefir with oatmeal. It should not be a very liquid porridge. Then it needs to be set aside to swell for 30 minutes.

Grate the apples on a coarse grater and add to the general mixture. Add honey and cinnamon there and mix everything thoroughly.

Line a baking tray with baking paper and place the formed thin cookies on it with wet hands.

Bake for half an hour at 200°C.

Cookies "Rhapsody of Scotland"

Ingredients:

700 g oat flakes;
2 chicken eggs;
2 medium sized lemons;
200 g seedless raisins (raisins);
2 apples;
1 tsp. soda;
30 g vanilla sugar;
100 g butter;
150 g sugar.

Pour boiling water over the lemons and carefully remove the zest without the white part. Squeeze the juice from the remaining lemons.

Beat 2 eggs until foam appears, add 2 tbsp. l. sugar, vanilla sugar and soda slaked with lemon juice. Beat again. Add the flakes there, stir and let sit for half an hour.

Grate the apples on a fine grater and add to the dough, then knead it with your hands.

Grate the butter on a fine grater, add to the mixture and knead like minced meat. Add the zest from the lemons and knead well again.

Cover a baking sheet with parchment. Make balls with wet hands, lightly squeezing the dough from excess liquid. Place the balls on a baking sheet and flatten them to form round cakes. Cover the top of the baking sheet with another sheet of parchment to top part The cookies didn't burn.

Place the baking sheet in the oven, preheated to 180-200°C and bake for 20-25 minutes.

Diet cutlets

Ingredients:

½ cup oatmeal;
½ cup boiling water;
1 clove of garlic;
1 onion;
dill or parsley.

Mix flour with boiling water and leave to steep for 20 minutes.

Finely chop the onion, garlic and herbs and mix with flour. Add salt, but as little as possible. The consistency of the mixture should be liquid.

Form cutlets from this minced meat and place on a container for steaming in a multicooker. In half an hour in the “Cooking” mode, the diet cutlets will be ready.

Casserole

Ingredients:

2 cups oatmeal, ground in a coffee grinder;
2 cups low fat warm milk(can be goat);
1 tbsp. l. natural honey;
for filling: apples or pears.

First, all ingredients must be thoroughly mixed and left to swell for half an hour in a warm place. Then put everything into the mold. You can bake either in the oven or in a slow cooker from half an hour to 45 minutes.

Diet cake

Ingredients:

1.5 cups oat flour;
2 glasses natural yogurt or biokefir;
1 chicken or 4 quail eggs;
a pinch of cinnamon;
2 tbsp. l. natural honey;
baking powder for the dough;
fruit for filling.

Mix flour and cinnamon. Separately, beat the egg and honey, add yogurt or kefir and pour into the flour with cinnamon. The dough turns out quite liquid. It needs to be poured onto a baking sheet lined with parchment. Spread the dough evenly over the entire surface of the baking sheet and place it in the oven. Bake for approximately 20 minutes, after which cut the finished cake into several pieces. Spread each part with yogurt or kefir, lay out the fruit and place the cakes on top of each other. The diet juicy cake is ready!

Quitting the diet

The exit should be gradual to avoid sudden weight gain and stabilize the metabolic rate. On the first day, you can add a few fruits to your diet, on the second - a handful of nuts, on the third - a portion of vegetable stew, and so on. The increase in calorie content should correspond to 20 kcal per day. If hunger bothers you, you can drink a glass of biokefir or eat an apple.

In 2 weeks this way you can return to normal type nutrition.

Contraindications

Since oatmeal contains gluten, it is strictly prohibited for people with celiac disease (gluten intolerance). It is also not suitable for those who have problems absorbing calcium.

Today we want to talk about why you should definitely eat oatmeal regularly.

Many people include it in their diet to lose weight. In this case, we recommend eating more varied foods for lunch and dinner, and excess calories are expended through physical activity.

Oatmeal is perfect for breakfast. Want to know why?

1. Oatmeal is a great source of energy

Oatmeal considered one of the most beneficial foods for the human body since she gives great amount energy. If you spend a lot of time outside the home or regularly perform work that requires strong mental or physical stress, try having oatmeal for breakfast every day.

Oatmeal has it all B vitamins, as well as calcium, phosphorus, iron, magnesium, copper, potassium, sodium and fiber. It allows our body to be saturated with energy in just a few hours.

It is also worth noting that oatmeal helps cope with anxiety, helping us overcome everyday challenges.

2. Oatmeal cleanses the body

It is very useful to start your day with a bowl of oatmeal, because it perfectly cleanses the body. Thanks to oatmeal, your intestines will get rid of toxins, and your arteries will get rid of excess fat, which can trigger the development of atherosclerosis.

This is the ideal tool for control high pressure and blood levels. In addition, oatmeal has a positive effect on liver health. If you start every morning with multivitamin complexes, try replacing them with a bowl of oatmeal: we are sure that both your well-being and your budget will benefit from this!

3. Oatmeal controls blood sugar levels

It is difficult to find a product that could regulate the glycemic index of our body better than oatmeal. If you do not monitor this indicator, you may encounter something like this: a terrible disease like diabetes.

Oatmeal effectively cleanses the body, neutralizing negative impact foods high in sugar.

4. Oatmeal boosts brain function

Do you have a busy work schedule? Do you want it to be good? memory and ability to concentrate didn't leave you all day? Then don’t hesitate: prepare yourself a healthy and tasty breakfast from oatmeal. Here's why oatmeal helps us keep our brain healthy and active:

It is rich in silicon necessary for full-fledged work brain, because silicon strengthens nerve cells.
Carbohydrates, contained in oatmeal, supply our body with the energy we need for proper functioning. Did you know that our brain consumes approximately 20% all the energy in our body?
It contains a large amount vitamin B1, which helps activate blood circulation in the brain, improves memory and concentration abilities.
Oatmeal is also rich phosphorus, so it is very useful for children. It helps our brain develop faster and also accelerates the development of the central nervous system.

5. Oatmeal helps maintain normal weight

Do you want to lose a few kilograms without unnecessary stress? Try starting each morning with a bowl of hot oatmeal. Over time you will like its taste and you will evaluate its benefits for your figure. Here are a few facts that will help you understand the benefits of oatmeal for breakfast:

She low-calorie, while it contains many vitamins, minerals and amino acids, which are very beneficial for the liver. Thanks to oatmeal you will get a filling nutritious breakfast With low content fat
Oatmeal is very filling, so your stomach won't suffer from overeating.
Oatmeal is rich in fiber due to which it prevents constipation and is effective.
This is an excellent diuretic, it promotes rapid removal of toxins from the body and prevents fluid retention.
It regulates blood glucose levels, preventing accumulation in the body. unhealthy fats which lead to weight gain and increase the level of bad cholesterol in the blood.

Oatmeal, oatmeal, is prepared, as a rule, from crushed cereals or flakes, which are obtained by flattening polished and steamed grains to varying thicknesses.

There are many varieties of oatmeal (rolled oats), differing in thickness and cooking time. Oatmeal is valuable dietary product allowing you to lose weight without experiencing severe hunger and without depriving the body of a number of useful substances.

Oatmeal diet menu and recipes

Gentle and strict diets have been developed based on oatmeal; it can be eaten for fasting days or eat exclusively oatmeal for a whole week. When following an oatmeal diet, it is important to prepare it correctly, choosing the right ones from a variety of recipes. Much depends on how you cook oatmeal porridge.

Oatmeal Recipes

The recipe for oatmeal porridge can vary as much as you like. There are dozens of recipes for oatmeal, with water, milk, broth, sour cream, condensed milk, a mixture of water and juice, water and milk, in pure form and with various additives:

salt and spices, soy sauce;
sugar, caramel, maple syrup or honey;

fresh fruits, berries, vegetables;
dried fruits;
nuts;
cheese, feta cheese, cottage cheese;
meat, offal, chicken, fish.

Porridge can also be prepared from a mixture of oatmeal and others. Porridge from flakes is cooked for 10-15 minutes, from crushed cereals - up to half an hour, liquid is usually taken 2-2.5 times more than oats.

Oatmeal diet for 7 days

Popular among various mono-diets seven day diet on oatmeal, for it they use porridge cooked in water, without any additives - sugar, oil and even salt. This diet is considered strict and does not include any other products except oatmeal.

As with any diet, during weekly diet a must on oatmeal drinking plenty of fluids without gas and sugar - water, unsweetened tea, herbal decoctions. With a strict oatmeal diet, only the consumption of other foods is limited, but not the amount of porridge eaten; you can eat as much of it as you like.

In a week on such a diet you can really lose 3, 5, even 7 kg. Its maximum duration is 10 days, frequency of use is once every six months.

Oatmeal diet menu for weight loss

The strict diet menu is extremely simple - oatmeal 5-6 times a day, unsweetened drinks in between. The recommended serving size of porridge is 250 g. The last meal should be at least 3 hours before bedtime.

Even with a strict diet, it is allowed to add a little chopped prunes and other dried fruits to the porridge for breakfast so that the intestines work better, and from the fourth day of the diet, eat an additional green apple per day.

There are also less strict, gentle options for a diet with oatmeal - oat-fruit, oat-vegetable. With a fruit-oat diet, porridge is consumed 4 times a day, and in between - a little (up to 300 g) of fresh fruit, which should have a low glycemic index, dried fruit - up to 100 g.

With this diet, it is permissible to add nuts to the porridge and sweeten it with honey. You can sit on it for up to 2 weeks.
With an oat-vegetable diet, oatmeal with steamed or baked vegetables (zucchini, eggplant, asparagus) is eaten three times a day.

Oatmeal can be alternated with porridge made from a mixture of whole oats, rice and buckwheat. During breaks - salads from fresh vegetables and herbs (cucumbers, tomatoes, Bell pepper, lettuce) seasoned with olive oil. You can also eat fresh and dry fruits and berries during this diet. Breakfast better than porridge from uncrushed cereals.

How to eat and cook oatmeal correctly

Depending on your diet, you should eat oatmeal 3-6 times a day; you should not drink it during or immediately after meals; it is recommended to drink it half an hour before meals and 2-2.5 hours later. The volume of portions should be selected so that after eating there is a feeling of fullness.

How to cook oatmeal for weight loss

The basic principle of preparing oatmeal for weight loss is with water, without fat, sugar and salt. There are two main methods of cooking - hot and cold. Hot - the oatmeal is cooked while stirring until cooked; the cooking time depends on the size of the cereal or the thickness of the flakes.

Cold-cooked oatmeal retains maximum nutrients, but it must be prepared in advance; the flakes are poured cold boiled water and swell for about 12 hours. This mass can be warmed up a little before eating, but do not boil.

An intermediate preparation option is to pour a glass of cereal cold water(3 cups), leave for half an hour and boil. Another option is to steam thin instant flakes with boiling water directly in a plate so that the water covers them by 1-1.5 cm, and leave for 10-15 minutes, covered with a lid, but this is the least healthy food among all oatmeal and cereals.

Oatmeal with milk or water

For a strict mono-diet, oatmeal is prepared exclusively with water. Almost everyone knows how to cook oatmeal in water. Classic recipe English oatmeal involves cooking it in water and adding milk before serving.

During long-term diets, porridge with water, so that it does not become boring, can be alternated with one prepared with milk, or better yet, with a mixture of milk and water; usually take a glass of cereal, water and milk. You can add grated apples and honey to such porridges.

How to get rid of heartburn from oatmeal

Many people complain of heartburn from oatmeal, but at the same time, it is called among the products that help fight heartburn and neutralize the acidity of other products. Heartburn often occurs not from the oatmeal itself, but from additives - sugar, oil.

But there are people with high acidity, for whom even dietary oatmeal with water causes severe heartburn, and an oatmeal diet is not suitable for them. It is wiser to listen to your body and avoid eating foods that cause heartburn.

And everyone has their own ways of neutralizing it - alkaline mineral water, fresh potato juice, pharmaceutical antacid drugs.

How to get rid of the bitterness of oatmeal?

If oatmeal is bitter, this is a consequence of improper storage; over time, the fats included in its composition may go rancid. The problem can be partially eliminated by rinsing the cereal with salted water, but it is best to throw it away and buy a quality one.

The benefits of oatmeal and its properties

The beneficial properties of oatmeal are that oatmeal is a nutritious low-calorie product high in fiber, proteins, vitamins and minerals, including rare ones.

The benefits of oatmeal for weight loss

100 g of oatmeal in water contains an average of 88 kcal, oats contain complex carbohydrates, providing long-term saturation, approximately 17% protein, for plant foods this is a very good indicator.

This porridge provides a boost of energy, normalizes intestinal function and thereby counteracts the formation of fatty deposits. It should be borne in mind that the smaller the flakes, the higher the glycemic index, so the best raw material for dietary cereals is crushed cereals with glycemic index 50.

Cleansing the body with oatmeal

In addition to losing weight, oatmeal helps cleanse the body by stimulating metabolism and digestion. The abundance of fiber turns oatmeal into a wonderful remedy for removing waste and toxins, excess water; it also contains antioxidants.

Complex carbohydrates normalize sugar levels, and vitamin inositol normalizes cholesterol levels. With an oatmeal diet, the effects on the intestines are usually noted by the end of the second day. To cleanse the body, it is recommended to prepare for the diet by drinking rice water on an empty stomach for a week the day before.

Nutritionists rightly consider oatmeal an ideal mono-diet product for weight loss and cleansing. With a low calorie content, it contains substances that help saturate the body, reduce its slagging, and reduce fat deposits.

The highest nutritional value In combination with a low glycemic index, oatmeal is different; thin flakes are not so healthy. The nutrients are best preserved when oatmeal is cooked cold. Diet oatmeal for weight loss and cleansing, it is prepared in water without salt, fat or sweeteners.

Oatmeal diet menu for weight loss, reviews of results. The benefits of oatmeal

Benefit for health

Diet rules

How to cook cereal

Menu for the week

Fasting day

The benefits of oatmeal

Cleansing the body before dieting

Menu

For 3 days

For 5 days

For a week

For 10 days

For 14 days

For a month

On cereal

On oat bran

On oat jelly

Protein-oat diets

Oatmeal diet with milk

Curd and oatmeal

Egg-oatmeal

Combined types of oat diets

Oatmeal-buckwheat

Rice and oatmeal

Oatmeal-apple

Kefir-oatmeal

Oatmeal-fruit

Recipes

Quitting the diet

Contraindications

1. Oatmeal is a great source of energy

2. Oatmeal cleanses the body

3. Oatmeal controls blood sugar levels

4. Oatmeal boosts brain function

5. Oatmeal helps maintain normal weight

Oatmeal diet menu and recipes

Oatmeal Recipes

Oatmeal diet for 7 days

Oatmeal diet menu for weight loss

How to eat and cook oatmeal correctly

How to cook oatmeal for weight loss

Oatmeal with milk or water

How to get rid of heartburn from oatmeal

How to get rid of the bitterness of oatmeal?

The benefits of oatmeal and its properties

The benefits of oatmeal for weight loss

Cleansing the body with oatmeal