19-10-2014
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This article is based on scientific evidence, written and reviewed by experts. Our team of licensed nutritionists and estheticians strive to be objective, unbiased, honest and present both sides of the argument.
Many women, in order to lose weight, are ready to make many sacrifices - refuse food or eat foods that are not at all intended for this. Naturally, this gives its results, but, as a rule, they do not last for a long time. After finishing the diet and achieving the desired effect, they are “hungry” and pounce on food, and this food is high-calorie foods, which contribute to the rapid return of weight.
This cannot but affect your health - fast weight loss and rapid weight gain greatly affect the digestive system and heart function.
Today you can find a lot of diets that are based on moderate weight loss and maintaining it for many years. An example of this is the Dukan Oat Bran Diet, which was introduced in 2000.
Its essence is not fasting, but on the contrary, you need to eat and eat a lot, but only the right foods. based on the consumption of protein foods, it allows you not only to lose extra pounds, but also to increase muscle mass, as a result of which the fat layer decreases, and muscles appear in its place.
This system is mainly used by athletes, but this does not mean that people far from sports cannot use it. On the contrary, with the help of it you can easily remove fat from the abdomen and sides, make your buttocks elastic, and at the same time, you will need a minimum of time for physical exercise.
A little history
This weight loss technique appeared long before everyone knew about it. Pierre Dukan was not a nutritionist at all; his real profession was a neurologist. He began his career as a nutritionist, not at all unexpectedly for himself, when he decided to help his friend, who had been for long years I tried to lose weight, but to no avail.
Pierre read a lot of literature, because he needed to answer many questions regarding nutrition, or rather the process of losing weight. As a result, he created his own method, which was based on eating protein and water. But the most surprising thing for many was that his diet included the consumption of oat bran, which was originally intended for feeding livestock. Below we will take a closer look at how oat bran ended up in the Dukan diet and how to use it correctly.
But he also faced another task - to help his close friend maintain the results achieved. As a result, he developed a nutrition program that consisted of 4 phases, which we will talk about below.
So, briefly about the 4 phases of the Dukan diet:
- Phase 1: is called "". The duration of the phase depends on excess weight, which needs to be thrown off and lasts from 2 to 10 days. During this period, it is necessary to focus on protein foods, while it is necessary to completely eliminate carbohydrates and minimize fats;
- Phase 2: is called "". Lasts until the desired result is achieved. Includes eating pure protein and vegetables in a 60:40 ratio (60% protein, 40% vegetables);
- Phase 3: called "". The duration of the stage depends on the kilograms lost. For every 1 kilogram lost, there are 10 days of the stage. That is, if you have lost 4 kilograms, phase 3 should last 40 days. Here, the gradual introduction of those foods that were consumed before the diet is allowed, but in limited quantities;
- Phase 4: is called "". This period lasts throughout life and includes compliance with certain nutritional rules. 6 days a week you should eat the way you are accustomed to, and 1 day exclusively protein foods, while eating oat bran every day.
So, with the help of such a diet you can lose up to 20 - 25 kg. Now let's move on to the most important thing: how to eat bran on a diet and how do they generally contribute to weight loss? Let's figure it out.
How did oat bran get included in the list of healthy foods for humans?
We are all accustomed to the fact that oat bran is food for livestock, but not for humans. However, American scientists proved back in the 80s of the last century that oat bran is a useful product, especially for those who want to lose a couple of extra pounds.
In addition, scientists have also proven that this product has a beneficial effect on the intestinal tract and can lower the glycemic index, which is very useful for people with diabetes. But most importantly, oat bran reliably protects the colon and rectum from cancer.
You can learn more about the effects of oat bran on the body from the following video:
The dietary properties of oat bran amazed all doctors and scientists. They can help a person lose weight and improve their health at the same time. But it’s all in their composition, or rather in fibers, which are rich in beta-glucan molecules. Once in the body, they act at two levels of the digestive tract.
Firstly, oat bran has the ability to absorb liquid on average 25 times its own volume. Thus, when they enter the mouth, they absorb saliva and only then enter the stomach in a completely different volume. Let's say if you eat 15 g of bran, then 375 g of ready-made bran will enter your stomach, which quickly saturates and satisfies hunger.
Secondly, when they are on the way along the esophagus along with bolus food, they are subject to chemical exposure from the stomach acid, which leads to the conversion of bran into acids, amino acids and glucose, thereby starting the process of weight loss.
This is how oat bran acts on the human body. It remains only to answer one more question: how to prepare oat bran for the Dukan diet?
Probably, you, like any person losing weight, are interested in the question: where to buy oat bran? Of course, it is unwise to use ordinary bran, which is sold in buckets at all markets. It is necessary to find special dietary oat bran. This will be extremely difficult to do, especially in small towns. However, nothing is impossible in the world.
Oat bran can be purchased in pharmacies, but they are very rarely available there. You can try to find them in any department dietary nutrition or purchase from the online store. The price of dietary oat bran is not so high, so you can immediately order a couple of packs.
So, now let's move on to preparing oat bran. They can be added to dishes, as well as baked into various pastries. For example:
- Dukan bread;
- cupcakes;
- cookie;
- pizza.
At the same time, you don’t have to worry about the fact that baking will harm your figure and give you a couple of extra pounds. You can also make vanilla porridge or diet pancakes from oat bran.
They can also be used as a breading for cooking meat or fish. If you add oat bran to the minced meat, you can also prepare diet cutlets, meatballs or meatloaf.
There are many options for using oat bran. They can also be simply consumed in dry form with water, but not more than 15 g (1 tablespoon).
Dukan oat bran bread
To prepare this dietary bakery product you will need:
- oatmeal - 2 tbsp. l.;
- low-fat liquid cottage cheese - 1 tbsp. l.;
- wheat bran - 1 tbsp. l.;
- egg - 1 pc.;
- baking powder - ½ sachet.
Prepare bread in microwave oven approximately 4 minutes at 750 W. But first you need to make the dough, and for this you need to grind the oat and wheat bran into flour, add the rest of the ingredients to them and knead the dough. Then lay ready dough V square shape(you can use a microwave-safe dish) and bake.
After the bread is cooked, you need to give it time to cool completely and only then remove it from the mold and cut it into small pieces.
You need to mix 3 tbsp in a bowl. l. oat milk, 150 ml skim milk, sweetener and 2 tsp. vanilla. Mix everything well and heat in the microwave for just a minute. Then let the bran brew, and when it swells, the porridge can also be heated, after which it is ready to eat.
Oat bran pizza
You will need:
- oat bran - 2 tbsp. l.;
- egg - 1 pc.;
- wheat bran - 1 tbsp. l.;
- low-fat kefir - 2 tbsp. l.;
- tuna in its own juice - 1 can;
- red onion - 1 pc.;
- low fat processed cheese- a couple of slices;
- ketchup - 1 tbsp. l.
First you need to prepare the crust. To do this, you need to grind oat and wheat bran into flour. Then take a mixer and start beating the egg with a small amount salt, gradually adding flour, and then you need to add kefir, you just need to constantly beat the mixture. Then let the bran swell, and then place this mass in a mold covered with parchment paper. Bake in a preheated oven until done.
Then grease the finished crust with ketchup, cut the onion into thin rings, and sprinkle it on the pizza base. Tear the tuna into small pieces with your hands and place it on top of the onion. You can grate the cheeses or cut them into thin slices or cubes and sprinkle them on the pizza. Then we put everything back in the oven and bake until the cheese is completely melted.
These are the goodies you can make from oat bran. If you wish, you can find many recipes on the Internet and cook yourself a variety of delicious dishes every day. And then the process of losing weight will be easy for you and will not present you with any health problems.
Bran from any grain is a valuable product in diets. Oat bran is no exception here. The Dukan Diet Online prescribes the use of oat bran in all four stages of its action.
Indeed, bran, which consists mostly of fiber, qualitatively cleanses the intestines of particles of undigested food and pathogenic organisms. In other words, they prevent putrefaction processes in the gastrointestinal tract. And this, in turn, allows healthy microflora to develop freely.
But in addition to its main cleansing function, grain bran perfectly nourishes the body. They contain valuable microelements and vitamins. Oat bran contains the most potassium, phosphorus and copper. Magnesium, selenium, calcium and other mineral salts are present.
Oat bran contains choline and vitamins E, K, folic and nicotinic acids, B vitamins. In the Pierre Dukan diet, sample menu, this product is used due to the presence of protein, which is very valuable for proper weight loss. One hundred grams of oat bran contains about 17 grams of protein. It is not surprising that this diet includes the use of oat bran at every stage.
Dukan diet: how to use bran for weight loss
They can be used soaked for several hours in water, milk or kefir. The resulting pulp is then added to various dishes. This is the easiest way to use this product on the menu.
There are many culinary recipes, where oat bran is included in tasty and healthy dietary dishes. They are most often used in baking.
Dukan diet: bran bread, delicious pastries
You can bake bread, flatbreads, pizza with the addition of oat and wheat bran. Moreover, in this case they usually take half as much wheat as oatmeal.
Pizza with minced meat and onions
- For the dough, take two parts oat bran and one part wheat bran. Add 2/3 of this mass of low-fat cottage cheese and 1-2 eggs. The mass is laid out on a parchment paper sheet on a baking sheet. Bake in the oven at 180° for 15 minutes.
- The slightly cooled cake is brushed with tomato paste. Minced meat mixed with raw or slightly fried onions is laid out on it. Pepper, curry and other spices are added and brushed thickly with egg. Bake for 10 minutes at 220°.
Today it is not difficult to buy bran for the Dukan diet. There are many recipes for breads and cakes with bran. The composition of the dough differs only in flavoring additives: cocoa or pepper, minced meat and herbs or sweetener. The basis of baking is bran and low-fat cottage cheese or processed cheese.
Dukan diet: what bran is needed for weight loss
To answer the question, you need to understand what the product is. Bran is a shell containing microelements that feed the plant embryo. When processing (cleaning) the seed, its outer part is separated: the endometrium with an aleurone layer. Here is an invaluable storehouse of nutrients: proteins, vitamins, mineral salts.
The carbohydrates of the fruit are used in the production of Hercules-type cereals, and substances valuable for the diet remain in the bran. Sometimes when grinding, part of the fruit remains in them. Externally, the amount of remaining starch can be easily seen visually. If, when pouring the product, a dense powdery trace remains in the container, it means there is a lot of starch in the bran.
- Choose the ones that feel least mealy to the touch. You should know that today there is also bran flour on sale. This is a product obtained by finely grinding only the grain shells. In appearance, this flour looks like regular flour, but it contains a minimal amount of actual grain - only bran.
- Therefore, in order not to make a mistake when choosing a product, read the contents of the packaging more carefully. Manufacturers today strive to measure the amount of carbohydrates and other substances in bran and indicate the result of the analysis on the packaging.
- Choose based on appearance and smell. Light beige color– most characteristic of bran. Mold has a recognizable smell that is difficult to confuse with anything else. Bran with such a smell is unsuitable.
Dukan diet: bran - where to buy?
Buy bran in pharmacies. This product can also be found in specialty diet stores. Bran from Russia, according to consumer reviews, good quality. Moreover, Russian products are often sold under the brands of Finnish manufacturers.
Greetings, dear readers! After reading the comments to past articles, I saw that a large number of people are concerned about one issue, which today we will try to sort out.
We will talk about different bran and fiber for people with diabetes, why they need to be limited in the diet and what can be eaten instead of them.
Let’s finally close this topic, and the article will become one of the basic ones on the blog “Sugar is normal!”
After reading my past articles, you probably decided that I am categorically against bran and therefore do not recommend including it in your diet. diabetes mellitus. Perhaps I did not express my thoughts correctly in those articles, or I simply did not have space in the article to describe in detail why I do not recommend this product. Therefore, I decided to write a separate opinion article that would put everything in its place.
So, I have always believed and still believe that bran is undoubtedly useful product, but it becomes such only with skillful handling. Many people do not know how to use bran correctly and often go too far. The most common mistake- is to think that bran is a panacea for all diseases and intestinal problems, as well as the only valuable storehouse of nutrients. Therefore, a Russian person, having such an idea, begins to eat kilograms of bran. And this is the second mistake. Plus, bran does have disadvantages and this also needs to be taken into account. But first things first…
What are bran and fiber
For many ordinary people, the words “bran” and “fiber” mean the same thing. But it's not right. Bran is a grain processing product, its shell, which contains fiber. Fiber is found not only in bran and can be sold as a separate product. 
I'll tell you a few words about fiber. Fiber is a carbohydrate chemical structure, can be soluble or insoluble.
The first is represented by resins, pectin and inulin. Based on the title soluble fiber easily dissolves in water and forms a kind of gel. This type of fiber does not affect intestinal motility, but it is needed by “good” intestinal flora. It is soluble fiber that provides a nutrient medium for the growth and development of microorganisms.
Insoluble fiber is represented by: cellulose, hemicellulose and lignin. These substances are completely indigestible human body and leave the intestines unchanged. This type of fiber is necessary to give stool volume and softening due to swelling.
Insoluble fiber is able to attract water and swell, but will not dissolve, as happens with wood, for example, which is also represented by cellulose. It has a porous structure, which, like a sponge, is capable of absorbing toxins, and also mechanically irritates the intestinal mucosa, thus stimulating peristalsis. 
These two types of fiber perform different functions and they are both very necessary for the body. Bran contains both types of fiber, but no longer soluble. Therefore, there is an opinion that bran acts as a janitor, sweeping out “harmful production waste” from the intestines.
In addition to fiber, bran also contains other substances, namely:
- vitamins
- minerals
- squirrels
- starch
- mono- and disaccharides
The latter, digestible carbohydrates, are found in all grain bran, but in different concentrations. As you know, bran is:
- wheat
- rye
- oatmeal
- rice
- buckwheat
- and others…
It is impossible to say which bran will contain the least amount of digestible carbohydrates. As it turned out, during my little research, different manufacturers write completely different numbers on the labels. Many people don’t even separate fiber and other carbohydrates and end up with a very large percentage of carbohydrates per 100 g of product.
But as I understand it, the content of starch and other carbohydrates in bran ranges from 10 to 20 g per 100 g of product. And this is in best case scenario, because some manufacturers' bran contains not only the ground shell, but also part of the flour. For some, the consistency does not differ at all from flour. 
I recommend reading the article. In it you will find the basic nutritional principles for type 1 diabetes, as well as a weekly menu.
Is it possible to have bran and fiber for type 2 diabetes?
It is impossible to give everyone the same answer to this question. Some people can, others need to stop using it. That's why I'm giving you food for thought, not ready-made answers. Based of this material, you yourself decide whether to eat bran or not.
Is it possible to have fiber for diabetes?
Regarding fiber, I say an unequivocal YES. If you bought pure fiber, then it can be used in food, but in reasonable quantities. IN large quantities Coarse fiber can harm the intestines, causing microtrauma and inflammation, and excessive consumption leads to bloating and diarrhea. 
Bloating and flatulence are caused by soluble fiber, while diarrhea is caused by insoluble fiber. Microtrauma and inflammation cause inflammation of the entire digestive tract or provoke exacerbation of chronic gastritis, enteritis and colitis. But there is one thing: bran can be sold under the guise of fiber. Fiber is the skeleton of any plant and it is found not only in bran, but also in vegetables, fruits and berries. Therefore, it can be obtained from different sources, but most often I see fiber from cereals on sale.
Bran for diabetes: pros and cons
When it comes to the bran itself, there are several nuances.
Firstly, bran contains digestible carbohydrates. There are not many of them there and due to the fiber they are not quickly absorbed, but with a strict low-carbohydrate diet they also need to be taken into account. The fact that there are few of them and they are slowly absorbed does not mean that they are not absorbed at all. Again, it all depends on the dose.
Of course, a teaspoon of bran a day won’t do anything, but if you allow our man, he will add it everywhere. Some even manage to bake bread, but this is a different concentration. Do you get the idea?
Secondly, bran also contains coarse fiber; those who have problems with the digestive tract in the form of inflammatory diseases should be careful.
Thirdly, another important fact is that almost all bran contains gluten, a protein that causes immune inflammation in the intestinal wall. 
And although the oat grain itself does not contain gluten, in most cases the finished bran and oat flakes are already contaminated with gluten, since the grain is collected and goes through all stages of processing on the same equipment. Therefore, people with sensitivity to this protein are advised to exclude not only wheat, rye, barley, but also oats.
And sensitivity to gluten and other cereal proteins is now reaching epidemic proportions, and most importantly, very few people know about their peculiarity, and most have no symptoms at all.
Undoubtedly, the grain shell contains the bulk of all vitamin and mineral substances, but before rushing to this product, you need to think about whether you can consume bran and in what quantity, whether this will only make it worse. 
Recommended article on nutrition: .
In it you will find a list of products approved for consumption when ill.
There are different types of bran...
In this section I want to show with examples how this product differs from different manufacturers. I will show the brand and composition in the photo, drawing your attention to the amount of carbohydrates. 
In this product it is not difficult to calculate how many digestible carbohydrates are obtained: 43-18 = 25 g. This is quite a lot for such a product. 
And this bran does not indicate at all how much dietary fiber there is. It simply states that there are 32 g of carbohydrates per 100 g of product and it is not clear how many of them are digestible.
This bran contains the amount of fiber, but the amount of digestible carbohydrates is still high. 51.8 g per 100 g of product is already a real porridge. 
And here, in general, flour is indicated in the composition! Well, what kind of bran is this? In addition, the amount of digestible carbohydrates, in my opinion, is deliberately underestimated - 14 g per 100 g of product. 
If you believe this manufacturer, then it contains only 5 g of digestible carbohydrates, but this rye bran which definitely contain gluten. 
I used to use this bran before I went gluten free and low carb. A couple of packages will be used as bird feed this winter because the expiration date expired last year.
The manufacturer here indicated only digestible carbohydrates; of course, there will be enough fiber here. There are not many carbohydrates, only 9 g per 100 g, and the concentration of gluten is also not high. Gluten can get here due to contamination during the collection and processing of raw materials. 
Despite the fact that the Fit Parade company makes good sweeteners, bran is apparently not their strong point. Look at the photo, there is a very large amount of carbohydrates and it is completely unclear which ones. I wouldn't risk it. 
In my opinion, not a bad composition. a lot of dietary fiber and few digestible carbohydrates (only 5 g per 100 g). But this is again wheat bran, which means it definitely contains gluten. 
Another good option. Only 5 g of digestible carbohydrates, but there is gluten because it is wheat bran.
And there are many such examples. You yourself have seen that there are different types of bran, and I simply cannot allow bran on a low-carb diet, because I don’t know which one you use. But now you know this and will apply this knowledge when choosing a product.
How to replace bran
Let's say you decide that bran does not suit you according to some parameters and you want to replace it with something. You can’t eat a lot of vegetables, but you really need fiber (soluble and insoluble). What should I do?
There are several options:
- Ground flax seeds
- Oat fiber
- Psyllium
- Apple fiber
Ground flax seeds
Most a budget option. Nowadays flax seeds are not sold only by lazy people and you can buy them in any diet food department. You just need to have a good coffee grinder that will help you grind them. You can consume 2-3 spoons per day. But my advice to you: you need to grind the seeds before use. 
Do not do this for future use, because the unsaturated fatty acids in the seeds quickly oxidize and you will get an oxidized and not healthy product.
You may find on the packaging that flax seeds contain a large amount of carbohydrates, but on Russian packages there is no division into digestible and non-digestible carbohydrates. In fact, there is practically no digestibility in flax seeds, about 5-7 g per 100 g of product, the rest is plant fiber.
Oat fiber
Relatively recently, I learned about such a product thanks to the site Iherb.com. It's not bran that's spelled like oat bran
, and pure fiber is written oat fiber.
Please note that for 1 teaspoon, which weighs 3 g, there are 3 g of fiber. That is, it is pure fiber without impurities, there are not even proteins or fats, and the total number of calories is zero. In other words, this product is not metabolized in the body, but is the same brush, and very soft, because the consistency resembles flour, and is also an excellent medium for feeding intestinal bacteria. Such fiber will definitely not “scratch” the intestinal walls, but will delicately remove all excess.
You can add this fiber instead of flour to cutlets or to kefir (whoever allows it). There are a lot of recipes using this fiber, but on English-language sites (they have more coverage of this topic). I found a recipe for “bread” cakes and will try it out soon. I can't say anything about the gluten content. Perhaps there is a little of its presence here, but much less than in whole bran.
If you would like to order this product, then come here.
Psyllium
I will definitely talk about this product more. Briefly, I will say that this is the husk of psyllium seeds. It can be in the form of flour or bran. This product is also completely inert for the body. More than 75% of the fiber is soluble, which is why it turns into a gel when water is added. It has no calorie content, does not contain digestible carbohydrates and gluten at all. In addition, it has many other useful properties, which I will tell you about next time. those who are not yet with us. 
IN regular store You won’t find psyllium; it can only be found in the pharmacy in the form of bran. In the form of flour for use in cooking, you can only buy it on the Internet. I bought it on the same iHerb like this. By the way, the discount code also applies to it.
In the photo above, you can see that the amount of carbohydrates is listed here and divided into soluble and insoluble fiber. There is much less insoluble here, which relieves the burden on the digestive tract and does not injure the intestinal walls, which means it can be used by people with inflammatory diseases of the gastrointestinal tract.
Apple fiber
This product speaks for itself. Fiber comes from apples. You can order on iHerb this kind of apple fiber. In the picture below you can see its entire composition. 
This is all I wanted to say about the use of bran for diabetes and more. I hope the information was useful to you. Subscribe and press the buttons social networks right below the article.
With warmth and care, endocrinologist Lebedeva Dilyara Ilgizovna
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.
This seemingly useless husk contains a number of minerals, vitamins B, E, carbohydrates, proteins, unsaturated fats, and fiber. 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 consuming bran; all healthy people can eat it to prevent diseases and maintain weight.
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 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 or any other bran should not be consumed in its pure form. 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 a dish, not an independent 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 oatmeal into hot milk and cook for 3-4 minutes over low heat, add sweetener and vanillin before serving. If you have fruits and berries, you can make a delicious syrup by straining 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 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 consumption of 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.
Let me remind you of the daily oat bran consumption limit:
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. How do I bake bran muffins?
Is it possible to replace bran with flakes? No you can not. These are 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.
When is the best time to consume bran? At any. At least for breakfast with yogurt, at least for dinner in the form of bread with chicken.
There is no need to exceed the daily dose of bran. Two tablespoons ensure normal operation digestive system, and three tablespoons are already extra calories. Do you need it?
To add zest to your diet dishes, you can add spices without extra calories:
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!
Cinnamon. Helps reduce cholesterol, normalizes blood sugar levels, and prevents the accumulation of fatty acids in the body.
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.
