Dietary oatmeal porridge with water. Cleanse the body and lose weight with oatmeal porridge

On the Hercules diet, you can not only lose weight, but also get rid of gastrointestinal problems and lower blood sugar levels. Learn how to cook oatmeal so you can lose 1 kg every day without starving!

The basis of this diet is oatmeal, cooked in water, without salt and sugar. Of course, it’s not very tasty, but every day the weight decreases by 1 kg. Agree, you can wait a few days, especially if summer and the beach are ahead. Moreover, oatmeal has a number of beneficial properties. It’s not for nothing that the British have long loved to eat oatmeal for breakfast. Even if it's just a myth, it's a very good one!

Hercules or oatmeal

To avoid any confusion, let us clarify: rolled oats and oatmeal are the same thing. It’s just that in Soviet times, cereals were produced under the Hercules brand, symbolizing the famous hero of ancient Greek mythology, Hercules. It’s as if the manufacturers wanted to say: eat oatmeal and you will become as strong and slender as Hercules!

The benefits of rolled oats

Like all cereals, oats contain many useful substances: vitamins B, A and E, iodine, potassium, magnesium, phosphorus and calcium. Antioxidants will help maintain youthful skin and hair longer, and complex carbohydrates saturate the body with energy until the evening. Thanks to protein, muscle tissue increases, and fiber cleanses the intestines of toxins. Taken together, oatmeal has a positive effect on human health:

1. Significantly lowers cholesterol levels and inhibits the growth of cholesterol plaques.
2. The low glycemic index allows even diabetics to consume porridge.
3. Normalizes blood sugar and glucose levels.
4. The risk of cardiovascular diseases is minimized.
5. Strengthens teeth and bones.
6. Stress and depression go away easier and faster.
7. Increases immunity.
8. Improves the condition of the gastrointestinal tract.
9. Activates the endocrine system.
10. It is easily absorbed by the body and causes a feeling of satiety.
11. Regulates metabolism and creates a favorable background for antipathogenic microflora.
12. It is low in calories and contains only 5% fat, which makes it indispensable for dietary nutrition.

Pros of the diet

1. Diet porridge is very easy to prepare. Just add water to the flakes and leave for a few minutes.
2. The Hercules diet is very filling, so you won’t feel hungry.
3. If you have had attacks of gastritis or stomach disorders, your body will thank you. After all, oatmeal stimulates peristalsis of the gastrointestinal tract. It also gently but effectively cleanses the intestinal walls of accumulated mucus and undigested food debris.
4. Constant consumption of rolled oats improves the skin, relieves inflammation and acne.
5. There are both strict and more gentle versions of the Hercules diet.

Minuses

1. Unleavened oatmeal without salt and sugar will not be to everyone’s taste, so maintaining a diet is quite difficult.
2. The Hercules diet sometimes contributes to constipation.
3. Due to the lack of salt, the body intensively loses fluid. The kidneys and excretory system experience increased stress. Weight is lost due to water and later returns back.

Principles

Almost the same as all other diets:

1. Take vitamin and mineral supplements during your weight loss program. Despite all the usefulness of the main product, the diet does not provide the human body with all the necessary substances.
2. Eating oatmeal in excessive quantities can have the opposite effect of weight loss. Therefore, on day 5-6 of the diet, check whether the weight has decreased. If not, you need to reduce the amount of food you eat and exercise more.
3. Don't forget to drink more water.
4. Do not use instant oatmeal. The abundance of sugar and all kinds of chemical additives interrupts all the benefits of grain.

Contraindications

The Hercules diet is contraindicated for weight loss for people with celiac disease (intolerance to the protein found in cereals); pregnant and lactating women, as well as athletes. For ulcers and colitis, consult your doctor first.

How to cook porridge correctly

It is better to prepare fresh porridge for every meal. To do this you need to take 2 tbsp. tablespoons of cereal, sort through and rinse if necessary. Pour a glass of boiling water and cook over low heat until tender. You can simply leave the water-soaked flakes at room temperature overnight. This method of preparation is called fermentation or soaking. Add a splash of olive oil before serving.

Why do you need soaking?

First of all, it helps to activate the beneficial substances that lie dormant in oatmeal. Secondly: many plant foods - grains, legumes, nuts and cereals - contain phytic acid. This acid is not only not absorbed by the human body, but also interferes with the absorption of proteins, fats and various minerals, blocking digestive enzymes in the stomach. Often it is phytic acid that causes anemia or allergies to a particular food.

If cereals and legumes are soaked, sprouted or fermented, phytase, an enzyme that decomposes phytic acid, is activated in them.

Thus, it is advisable to soak any cereal before cooking, and this applies not only to rolled oats.

Menu

For 3 days

Hard menu for 3 days

Everything is very simple: during this time, we eat oatmeal in small portions (250 g each) five times a day. If losing weight like this is completely unbearable, allow yourself two apples a day. Or other fruits other than bananas and grapes. The weight will be 2-4 kg.

It is much easier to maintain these 3-day versions of the Hercules diet.

Optimal menu for 3 days

• Breakfast. Oatmeal and any fruit.
• Dinner. Rolled oats and a light vegetable salad dressed with olive oil: grated carrots, cucumbers and tomatoes, etc.
• Dinner. Oatmeal and a glass of kefir.

Hercules-kefir diet

• Breakfast. Porridge prepared as follows: pour oatmeal flakes (100 g) with kefir (half a glass), add chopped apples and wait 30 minutes. Eat with green tea.
• Dinner. Oatmeal with a tablespoon of honey. Tea or water.
• Dinner. Porridge, according to the breakfast recipe, and half an apple.

Hercules with vegetables

Any vegetables are allowed, except potatoes, beets and carrots. Vegetables can be stewed, baked and boiled.

• Breakfast. Half a cup of soaked oatmeal.
• Snack. Vegetables: cucumber tomato salad, cucumber and radish salad, sliced ​​cabbage with herbs, baked zucchini and eggplant or other options.
• Dinner. Half a glass of oatmeal, steamed with boiling water.
• Afternoon snack. A glass of low-fat kefir or buttermilk.
• Dinner. Half a glass of brewed oatmeal.

Note: some nutritionists recommend cleansing the body with rice immediately before a weight loss program. To do this, pour 4 tbsp. spoons of rice with a liter of water and leave overnight. The next day, cook the rice over low heat until it reaches the consistency of jelly. Cool and drink on an empty stomach. Then do not eat or drink for five hours. After this, you can eat, but 4 hours before bedtime. The next day, start the Hercules diet.

Gentle Herculean menu

• Breakfast. Hercules porridge, grated apple or a handful of raisins. Green tea or herbal infusion.
• Snack. Pear and a glass of low-fat yogurt.
• Dinner. Oatmeal with two tablespoons of honey, a glass of low-fat kefir.
• Afternoon snack. Grated carrots with apple or honey.
• Dinner. Hercules with skim milk, green sour apple, 100 g of nuts. Rose hip decoction.

For 5 days

• Breakfast. Mix 50 g of oatmeal in water with 100 grams of low-fat kefir.
• Dinner. Oatmeal with three tablespoons of honey and green tea.
• Dinner. Hercules with grated green apple and two spoons of honey. We drink mineral water and green tea.

• Breakfast. 100 g oatmeal with honey and chopped nuts. Rosehip decoction and herbal tea.
• Dinner. Mix 100 g of rolled oats with kefir, grapefruit.
• Dinner. Mix grated sour apple with 100 g of porridge. A glass of yogurt.

• Breakfast. Oatmeal with water and a glass of yogurt.
• Dinner. Steam 200 g of flakes with boiling water, add walnuts and grated green apple. We only drink water.
• Dinner. 100 g of cereal and grapefruit. Green tea or water.

• Breakfast. An apple, rolled oats in water and a teaspoon of honey.
• Dinner. Oatmeal with walnuts. Low-fat kefir.
• Dinner. Oatmeal with 3 teaspoons of honey and pear. Green tea.

• Breakfast. Two glasses of cereal on water with walnuts and honey.
• Dinner. 200 g oatmeal with pear or apple.
• Dinner. 100 g of porridge with two teaspoons of honey and grapefruit.

One of the most effective diet options. If the weight loss is well tolerated, you can extend it for another two days. In general, the Hercules diet is not recommended to be repeated more than once every 3-4 months.

On three products for 12 days

Every day you need to eat the same set of foods. The only relaxation is that on every fourth day of the program you are allowed to eat 300 g of vegetables, raw or steamed. That is, only three times in all time.

• Breakfast. Hercules on the water and two green apples.
• Dinner. Hercules in water with 1 teaspoon of honey, three apples, cottage cheese (100 g).
• Dinner. Four apples and cottage cheese (200 g).

For 30 days

On the first day we eat oatmeal for breakfast. On the second - for breakfast and dinner. And on the third day we eat only oatmeal. From the fourth day we eat porridge again in the morning. And so on for a month. By eating this way, you won’t lose much weight, but this system is easily tolerated, and your overall well-being and skin condition improve.

American

This extreme weight loss technique was invented by American nutritionist Mispa Matus. According to her, such a Herculean diet not only controls excess weight, but also prevents cancer and reduces cholesterol levels in the blood.

• First phase. Lasts a week. During this time, you eat only oatmeal, five times a day (60 g of cereal per glass of water) and drink water. All other food and drinks are prohibited.
• Second phase. For two weeks we also eat 5 times a day, only now we eat oatmeal only three times, and any food for the other two meals. The only limitation: daily caloric intake should not exceed 1300 kcal. You can add one fruit to your porridge for breakfast, and raw vegetables for dinner.
• Third phase. During the remaining 16 days, you can return to your usual diet. But one meal and one snack should definitely consist of oatmeal. Also try not to indulge in fats and fast carbohydrates. Then the lost kilograms will never return.

Quitting the diet

To properly complete the Hercules diet, we gradually introduce new foods into the diet. Start with boiled vegetables: potatoes, zucchini, beets, carrots - a great option for the first week of release.

In the second week, you can eat low-fat protein foods: poultry, boiled fish, lean meat and fermented milk drinks. Fatty, fried, smoked foods remain prohibited forever. Maybe once a month, allow yourself to enjoy a piece of sausage or cake. You will have to choose between the pleasure of tasty but unhealthy foods and a slim figure.

Delicious recipes

They will help make nutrition using the Hercules method more varied. Such dishes can be included in your daily diet.

Oatmeal in a jar

Pour a layer of oatmeal into a glass jar, then a layer of chopped apples, a layer of cereal, walnuts, berries, more cereal - basically, as you want. You can add honey. Fill everything with milk or water and put it in the refrigerator overnight. In the morning, a delicious and healthy breakfast is ready!

Oatmeal jelly

Grind the flakes in a coffee grinder. Take 2 tbsp. spoons of the resulting flour and add water. Cook like regular jelly. Can be sweetened with berries.

Hercules Welling

Boil half a cup of oatmeal in milk for three minutes. Beat with a blender. The cocktail is ready.

Oat cookies

Take 100 g of butter. We wait until it melts and mix with sugar (half a glass). Pour two beaten eggs and cereal (two glasses) into the resulting mass. You can beat it in a mixer. Leave to swell for 15 minutes. Add 1 teaspoon of baking soda or baking powder. To enhance the taste, pieces of chocolate, nuts, raisins, and dried fruits are suitable.

From the resulting mass we form cookies and bake them at low temperature until browned. Store finished cookies for no more than a week.

High cholesterol, stomach disease, heart problems... It seems that there is no problem in the human body that the most ordinary oatmeal cannot cope with. Like many other cereals, it simply has a huge range of microelements that are beneficial for our body, not to mention vitamins. Add to all this easy digestibility, a feeling of satiety and an excellent combination with fresh fruits, dairy products, nuts and honey, and we get the ideal diet for both athletes and those who want to lose weight quickly.

So, the composition of “Hercules” includes such elements as: magnesium, calcium, zinc, iron, phosphorus, potassium and sodium. Among the vitamins in the cereal there are E, B1 and B2, PP vitamins and vitamin H, which is especially rare for our body.

Well, the icing on the cake for a true diet addict will be the very low calorie content of oatmeal: only 84 kcal per 100 grams of product. All! You can run to the store and frantically buy all the packages of oatmeal and the excess weight is gone. And after a week, with a brilliant result of -7 kg, rush to warm countries to flaunt your charms.

Diet features

Dieting is not always pleasant. Those who have tried to lose weight at least once in their life know perfectly well what it is: eat only a certain set of foods, deny yourself the pleasure of eating a donut during your lunch break and, naturally, you shouldn’t even mention chips or candy. However, there is something much worse - mono-diets.

The mono-diet is based on one simple principle: you eat one product until your body stops believing that there is anything else in this world other than, say, oatmeal. True, the oatmeal itself will make you sick about the third day, but you won’t have much of a choice. Just calm down and eat. And if there is no willpower, but you still need to lose weight, there are quite a lot of effective methods to force yourself: for example, remove all other food products from the house, leaving only a kettle of water and oatmeal, and the result is guaranteed.

But, of course, no one forces you to go on such a strict diet right from tomorrow and limit yourself in everything. But many people approach diets this way, and thereby only ruin their health much more. Therefore, before we begin to consider the diet itself, here are a few rules that must be followed:

1. Do not go on a mono-diet if you have problems with the gastrointestinal tract, have a stomach ulcer or gastritis!!! Consult your doctor and find out another way to lose weight.
2. Before the diet, you should ALWAYS arrange “fasting days”. About 3 days before the diet, we reduce portions, eat light food and teach ourselves to drink a lot of water.
3. During the diet, you should strictly exclude sugar and salt from your diet. Otherwise, your efforts will be wasted.

So, these basic preparations will allow you to admire your “Before” and “After” photos of use, as well as recommend the diet to your friends.

Diet menu

A huge advantage of mono-diets is the quick results and the ability to cleanse your body of toxins and waste. That is why it is important to choose products that will help you remove accumulated waste from your body.

Strict diet

This is the first type of diet and it is not suitable for everyone. It lasts 7 days (can be reduced to 3-4 days) and is recommended for those who already have similar experience. Under no circumstances should you start losing weight suddenly and without preparation, otherwise the lost kilos will not only come back, but will also bring their friends, and you don’t need that.

As a rule, in this case there are only a few products in your diet:

• Hercules flakes, brewed in water;
• herbal or green tea;
• mandatory consumption of at least 2-2.5 liters of water per day.

It is recommended to maintain such a diet for no more than a week, otherwise you will be at risk of exhaustion and vomiting at the mention of oatmeal in the future. Another important rule is to buy exactly flakes“rolled oatmeal”, and do not cook the porridge, but steam it in water without salt and sugar.

Yes, the reviews and results of such a diet are impressive, I still advise you to pay attention to more gentle diet options.

Gentle diet

The diet also consists of oatmeal, but you can also add other products to it. Thus, your daily menu becomes more varied and tasty. What goes best with oatmeal:

• nuts;
• fresh fruits with low starch content (citrus fruits - orange, lemon, grapefruit, regular fruits - pears, plums, apricots, green unsweetened apples);
• skimmed milk;
• low-fat yoghurts;
• kefir and cottage cheese;
• green and herbal tea.

Add a little honey to your oatmeal for breakfast, and half an hour later, drink a cup of invigorating green tea. For lunch, oatmeal with low-fat yogurt or milk will perfectly satiate the body, and for dinner you can add your favorite fruits to the already familiar porridge. Alternate the ingredients in different orders on different days and enjoy!

During the diet, it is important not to skip meals, try to eat small portions 4-5 times a day and, of course, not drink carbonated water. It’s still not worth pushing yourself into strict limits like not eating after 18.00 - do what’s comfortable for your body.

Video: Live healthy! Real food - Oats.

Alternative diet

Suppose you have neither the time nor the energy to lose weight and force yourself to follow some rules, and you only have less than five kilograms deposited on your sides, you just want to regain the treasured gap between your legs. No questions asked, and there is a great option for you: why not try eating oatmeal only for breakfast? Your diet will not be too poor, but at the same time you will be quite able to go on a more strict diet in the future. Moreover, for breakfast, oatmeal can be combined with almost anything, and most importantly: the duration of such a “diet” is not limited to 7 days.

In conclusion…

I’ll tell you a little secret: of course, WHAT we eat is important, but it is much more important to observe the timing of meals, then the excess weight will go away, since the metabolism is normalized. This rule applies to all diets, including Hercules diet.

Perhaps this method of losing weight is what you need. Or maybe this diet has already helped you earlier? In this case, I look forward to your stories and recommendations in the comments.

The oatmeal diet, better known as the oatmeal diet, has been used quite successfully as a health and dietary food since Soviet times. The excellent satiating ability and nutritional content of oatmeal turn this already popular cereal into a wonderful product for weight loss.

Hercules porridge is named so because it gives strength and vigor, cleansing and saturating the body with useful substances. It’s not for nothing that oatmeal is so popular on the shores of Foggy Albion. Its rich vitamin and mineral composition allows the fragile organisms of Her Majesty’s subjects to withstand the variability of the dank climate of Britain.

Diet based on oatmeal porridge: nutritious and healthy

The Hercules diet for weight loss is considered one of the most effective in terms of speed of weight loss. Its popularity is rapidly growing year after year, not only because oatmeal porridge is one of the most vitamin-rich, but also because on this diet you are not haunted by a constant feeling of an empty stomach and the desire to eat something extra.

Oatmeal is very nutritious. Its breakdown in the stomach occurs quite slowly, releasing such useful “slow” carbohydrates. You are full, full of strength and vigor. You don’t feel like snacking; your body is cleansed with healthy, easily digestible fiber.

Oatmeal owes this remarkable property to the special structure of the grain: the fiber in oatmeal begins to break down only in the lower parts of the digestive tract, and thanks to this, the pleasant feeling of fullness that appears after a portion of warm porridge will remain with you for several hours.

Even a simple mono-diet of oatmeal will provide you with many useful substances, such as potassium, magnesium, calcium, fluorine, iodine, iron, as well as vitamins, including the most valuable E, H, PP, B1, B2, B3, B6. Coarsely processed oat flakes retain fat-soluble substances necessary for immunity. There is only one drawback in terms of nutrition: those on this diet must add a source of fat to their diet. For example, extra virgin olive oil. Literally a teaspoon of oil per cup of porridge will be enough to turn this dish into a valuable source of nutrition.

How to choose oatmeal

• “Hercules,” familiar to us since kindergarten, is not the only type of oatmeal. Today the food industry pampers our pampered stomachs with a more refined “Extra” option. By and large, the taste of oatmeal does not change much from grinding the grain. But the nutritional value suffers from it much more. And the dietary “weight loss” effectiveness of “Extra” ground grain is several times lower than that of “Hercules”.
• Whatever variety you choose for the oatmeal diet, try to buy a freshly produced product for this purpose, since oats contain especially valuable oils. Over time, they lose their beneficial properties, which are key, by the way, for our diet.
• It is better to choose products in a cardboard box rather than in celluloid packaging. This way you significantly reduce the likelihood of purchasing a product with high humidity and invisible mold fungi.
• Also try to buy oatmeal that does not require cooking - minimizing heat treatment retains much more valuable vitamins and nutrients in oatmeal.

How to properly cook oatmeal porridge for a diet

• Measure out the required amount of oatmeal so that it is enough for the entire next day of the oatmeal diet.
• Place the cereal in a glass or ceramic bowl, cover with water (the water should cover the cereal) and, covering, leave for at least overnight or for a day at room temperature. Pre-fermentation will help activate the beneficial substances dormant in oatmeal.
• In the morning, cook the oatmeal over low heat for about 5 minutes, stirring occasionally, add salt to taste.
• Then remove from heat, let the porridge stand and “rest” under the lid for several minutes.
• Add some olive oil and start your breakfast.

Hercules diet: weekly plan

The rules of this mono-diet on oatmeal are simple: five times a day you eat oatmeal porridge, cooked in water without sugar (you can add a little salt), flavored with olive oil. One serving is no more than 270 grams. You can drink green tea (no more than 3 cups per day), water (at least 2 liters per day). The liquid should enter the body half an hour before meals or an hour after. Snacks are not prohibited. You can eat any fruit except bananas and grapes. Do not overuse snacks: just a couple of apples or oranges a day is quite sufficient.

In a week of the Herculean diet, according to reviews, you can safely lose from 2.5 to 5 kilograms of excess weight.

Oatmeal and kefir diet

There are a huge number of varieties of diets that combine oatmeal and fermented milk products. Their essence boils down to the fact that oatmeal according to the above recipe alternates throughout the day with fermented milk and fruit snacks. Half a liter a day of low-fat kefir or fermented baked milk will brighten up the monotony of this mono-diet.

Another option: for 3-5 days, every 2-3 hours, drink a glass of kefir with two tablespoons of oatmeal pre-soaked in it (for at least 10 minutes). Drink plain still water. A diet of oatmeal and kefir will help you lose about 5 kg in a week.

Diet on oatmeal, cottage cheese and apples

This diet, despite the variety of products, is considered the strictest of the Herculean diets: the menu must be followed without concessions; Every fourth day of this type of Herculean diet, you are allowed to eat an additional 300 grams of raw or steamed vegetables.

• Breakfast: a bowl of porridge on water without oil and salt, one apple
• Lunch: a plate of oatmeal on water with a teaspoon of honey, an apple, 100 grams of natural low-fat cottage cheese without additives.
• Dinner: four apples, 150 grams of cottage cheese without additives.

Every day of this diet on oatmeal you need to consume at least 1.5 liters of clean water without gas.

British oatmeal diet

This diet consists of three phases. The active duration of the diet itself is 37 days. This diet not only gets rid of excess weight, but also reduces cholesterol levels in the blood and even serves as a prevention of cancer.

First phase

For a week, we eat oatmeal 5 times a day (60 grams of cereal per 100 ml of water or skim milk). Any other food is strictly prohibited.

Second phase

For the remaining 30 days of the diet, oatmeal should be eaten three times a day. In between, do not limit yourself to other foods, taking into account that the daily calorie content should not exceed 1300 kcal.

Third phase

You can return to your normal non-dietary diet, in which one meal and one snack daily consist of oatmeal porridge.

Is it possible to lose excess weight simply, pleasantly and without harm to your health? Yes, if you like oatmeal! The Hercules diet based on oatmeal is one of the few ways that allows you to lose five kilograms of excess weight in one week. It has other advantages, which we will discuss below.

Useful properties of oatmeal

What is "Hercules"? These are oat seeds that have undergone special processing, as a result of which they have lost their hard, difficult-to-digest shell. They were then crushed directly into flakes. Like all grains, oats are good for our body. Porridge made from such flakes has a positive effect on the body. Which?

• Cleanses the intestinal walls and removes unnecessary toxins from the body. At the same time, prevention and treatment of gastrointestinal diseases occurs.
• Helps reduce cholesterol levels on the walls of blood vessels.
• Saturates the body with useful microelements - zinc, iron, potassium, calcium, magnesium, phosphorus, sodium, as well as vitamins B1, B2, E and PP.
• Prevents the formation of malignant tumors because it is a powerful antioxidant.
• Organic compounds present in oatmeal promote better absorption of amino acids. They, in turn, stimulate the restoration of muscle tissue during increased physical activity.
• The antioxidants present in it have a positive effect on preserving youth, as they slow down the aging process.

As you understand, the oatmeal diet is useful not only for weight loss. It’s nice that at this time you won’t have to experience a debilitating feeling of hunger and lose consciousness from exhaustion. There are several options for such dietary nutrition. We'll focus on two.

First diet option

This option is captivating with its simplicity, but its downside is the lack of any variety. For one week you should eat exclusively oatmeal porridge. What other requirements must be met?

Lose weight according to the second option

Compared to the first option, this Herculean diet for weight loss is no less effective. It includes a more varied diet, although it will also be repeated throughout the entire period. You are offered an already calculated menu for the day, to which nothing can be added.

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The porridge is prepared according to the rules of the first option. In comparison, the menu of the latter diet is more balanced, but the number of meals is limited. It is possible that in this case the feeling of hunger will be stronger.

The oatmeal diet gives excellent results. Depending on the amount of extra pounds, you can lose 4-5 kilograms. Your body will have the opportunity to rest and cleanse itself. We hope you will immediately feel the result, because after such unloading it becomes much easier to move! Remember, success awaits only the persistent and persistent!

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Mechanism of action

Oatmeal cannot be called low-calorie: 100 grams contain as much as 342 kcal. How will it help you lose weight? Firstly, its secret is that when cooked, this figure decreases exactly 3 times. Secondly, regular consumption of bran products entails:

• improved digestion;
• cleansing the body with dietary fiber;
• building muscle mass thanks to proteins;
• normalization of metabolism;
• lowering cholesterol levels;
• long-term saturation (the feeling of hunger is eliminated for 3-4 hours);
• suppression of cravings for sweets;
• increased performance and improved mood.

So a diet based on oatmeal is a means not only to combat extra pounds, but also to treat diseases of the gastrointestinal tract, on the functioning of which weight largely depends.

About beneficial properties. Oatmeal can make a person not only slimmer and calmer, but also smarter. Such conclusions were published in the course of their research by English scientists from Cardiff University.

Contraindications

Losing weight on oatmeal is sometimes unsafe. If you consume it in large quantities over a long period of time, the body begins to experience a deficiency of calcium and vitamin D. The result is a weakening of the skeletal system, an increased risk of fractures. The second unpleasant consequence is allergies.

To avoid such complications, follow the contraindications:

• problems with the skeletal system;
• celiac disease - gluten intolerance;
• tendency to allergies;
• heart disease;
• renal failure;
• pregnancy, lactation.

With the world - one by one. Every year in the UK competitions are held to find the most delicious oatmeal. Most often, the winners of previous years were the Scots.

For the diet to produce results, you will have to adhere to its basic principles:

1. Check for contraindications and get permission from your doctor.
2. Start your day with oatmeal jelly (an hour before breakfast) for a high-quality cleansing of the body.


3. Do not add butter, salt, or sugar to the porridge. The latter can be replaced by fruits, honey, berries, dried fruits, but do not forget to track their calorie content. It is much more effective to add ginger, cinnamon, and pepper to the dish, which have fat-burning properties.
4. Do not combine porridge with liquids. Tea, coffee, juice, cocktail can be drunk only half an hour after drinking it.
5. Drink more - up to 1.5 liters per day.
6. Get at least 8 hours of sleep.
7. Move more, play sports.
8. Ensure a smooth exit from the diet: gradually include fatty and sweet foods in your diet.

Answers to the most frequently asked questions about this weight loss system will dispel your last doubts.

How to go on an oatmeal diet?

The most correct option, according to many nutritionists: breakfast - 150 grams of oatmeal with water, lunch - low-calorie but nutritious (no more than 450 grams), dinner - oatmeal jelly / bran / porridge / cocktails. Snacks - fruits and low-fat milk. Duration - 10 or 14 days.

How much can you lose in a week?

How to cook oatmeal for a diet?

Hercules is filled with water 1:3 and cooked until a viscous consistency (15 minutes). Or steamed in a thermos (3 hours).

Is it possible to eat bread?

Yes, it is a low-calorie and healthy product.

How to choose oatmeal?

For a diet, you should not buy an instant product that is poured with boiling water and also contains pieces of fruit. It contains no beneficial substances that would promote weight loss. Make a choice between rolled oats - large flakes that boil in 10 minutes, and natural oatmeal - flattened whole grains, which take about half an hour to cook.

For thoughts... Everyone is familiar with the gaunt figure of Sherlock Holmes. Have you ever wondered why he was so fit and athletic? After all, he always started his day with a bowl of oatmeal!

Options

Depending on the timing of weight loss and permitted foods, there are different options for the oat diet.

By timing

• Fasting day

A glass of rolled oats is filled with 3 glasses of boiling water and cooked until a viscous consistency. The dish is divided into equal parts so that you can eat each of them every 3 hours. Last appointment is at 19.00. During breaks you need to drink water, the daily consumption of which should be 2 liters. In case of severe hunger, a glass of kefir or an apple is allowed.

• Three-day

A diet for 3 days is more like a fasting day system, when 500 grams of porridge with water is evenly distributed over several meals. Kefir, apples, herbs, boiled vegetables are allowed, but not more than 200 grams per day. The hunger strike is severe, difficult to bear, but results in weight loss of 3-4 kg.

• Weekly

The most popular is the oatmeal diet for a week, presented in 2 versions.

Hard, involves eating oatmeal with water three times a day. Between meals - water and green tea. Hunger pangs are muffled with a glass of kefir or apples. Designed for weight loss of 10 kg per week.

More gentle. Hercules with water or milk should only be eaten for tomorrow and dinner. Lunch should remain complete, albeit low in calories (boiled vegetables, steamed fish, chicken fillet, salads). Snacks allow the consumption of fruit.

• For 10 days

The 10-day diet is most often supplemented with auxiliary products. This is kefir, vegetables, fruits or chicken. Even if you eat porridge for breakfast and dinner, for lunch it is advisable to prepare hot soup in low-fat meat broth, steamed vegetables or fish, and salads without dressing. If you create a menu correctly, you can lose 7-10 kg.

• For a month

You need to understand that only those who do not have health problems can use it. For breakfast every day you will have to eat rolled oats with water, for dinner it is advisable to prepare dishes from it too (puddings, casseroles, jelly). The stricter the diet, the higher the result, but the more difficult it is to reach the victorious end and see a loss of 10-15 kg.

By product

• On porridge

A diet based on oatmeal is useful not only for weight loss, but also for the stomach, the duration of which can vary: from a fasting day to fasting for a month. Easily tolerated, does not belong to the strict category.

It can be prepared in a variety of ways, but the main condition is that in the end it has a viscous consistency that envelops the walls of the stomach and has a healing effect on it. When choosing a recipe, pay attention to the energy value. The calorie content of oatmeal porridge with water is 88 kcal, with milk - 102 kcal.

A promising result of minus 10 kg can be achieved in 10 days.

• On bran

A diet based on oat bran, which remains after the industrial processing of cereals, also has a healing effect. They improve digestion, relieve constipation, and bind bad cholesterol. They have a lot of fiber and soluble fiber - it is a 100% natural product.

Calorie content - 320 kcal. The duration of weight loss is a week or 10 days. Intended to be consumed for breakfast with any porridge and for dinner - as a complete dish with kefir. For lunch, light meat broth, boiled vegetables, and chicken are allowed.

• On jelly

Duration – 7 days, will allow you to lose – 5 kg. The calorie content of the main product is 60 kcal. 2-3 glasses a day will tidy up not only your figure, but also your stomach motility.

• On cookies

There is a diet based on oatmeal cookies, despite their high calorie content of 437 kcal. 3-5 pcs. replace a full breakfast. Duration - no more than 2 weeks. This type of weight loss is contraindicated for diabetics. The results are very modest - 3-4 kg. Sample menu:

• Fruity

Only high-calorie fruits are excluded: mangoes, persimmons, grapes and bananas. The rest can be added to morning and evening porridge, and also consumed during the day. Duration - any. Result - 5 kg in 2 weeks.

• Kefir

An oatmeal diet with kefir produces much better results, as it combines 2 nourishing, healthy and low-calorie foods. Involves eating the main dish in the morning and evening for 7 or 10 days. Lunch is light, without fats and sweets. Weight loss can reach up to 7-8 kg.

Through the pages of history. The writings of Hippocrates contain a recipe for oat tea, which, in his opinion, helped keep the body beautiful and young.

Menu

The indicative menu can be adjusted to suit your taste preferences, but the portions and quantity of additional products cannot be changed.

For 3 days

Allows you to lose 3-4 kg.

For a week

Fruit and vegetable option with a minimum amount of protein, without meat. Difficult to tolerate. Gives a result of 7-8 kg.

For 10 days

In order not to harm the muscles and stomach, it is necessary to include small portions of protein products in the menu.

If you are planning to lose weight for a month, just repeat the menu three times for 10 days.

Interesting fact. French physician Jean de S. Catherine lived to be 120 years old. He explained his longevity by regular use of oat tincture, with which he was treated several times a year in courses.

Recipes

Hercules porridge acquires its dietary properties only if it is properly prepared. Special recipes will help brighten up the monotony of the menu and achieve the desired weight loss.

• Boiled porridge

Recipe 1. Pour 50 grams of rolled oats into 150 ml of boiling water. Cook until the mixture becomes sticky, about 15 minutes.

Recipe 2. Pour 50 grams of cereal into 150 ml of boiling milk. Cook until viscosity - about 10 minutes.

Natural cereals are prepared according to the same recipes, but longer - about half an hour.

• Steamed porridge

Pour 50 grams of rolled oats into a thermos, pour 150 ml of boiling liquid (milk or water). Leave for 3 hours.

• Bran

Pour 2 tbsp. l. bran with a glass of 1.5% kefir. Leave for 20 minutes.

• Kissel

Heat 500 ml of water or milk to 40 ° C, pour in 100 grams of rolled oats, leave for 15 minutes. Strain with gauze. Divide the liquid into 2 equal parts, add 25 grams of starch to one of them. The second one is to put it on the stove, add vanillin. After boiling, pour in the liquid with starch. Stirring, boil, cook until jelly.

• With kefir

Recipe 1. In the evening, pour 50 grams of oatmeal with a glass of 1.5% kefir. Add 5 grams of raisins. Leave overnight. In the morning, stir in 10 grams of walnuts.

Recipe 2. Boil thick porridge in water, dilute with kefir.

• With fruits

Pour boiling water over 50 grams of oatmeal, add raisins, cook for 10 minutes. Pour in ¼ cup milk (skim). Bring to a boil, add a few small pieces of any low-calorie fruit.

Recently, more and more people are saying that an oatmeal diet is good for a short period, since long-term consumption is fraught with serious health problems. One way or another, there are much more positive reviews about this system than negative ones. In the absence of chronic diseases and following the recommendations of nutritionists, weight loss is quite possible.

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Is it possible to lose weight on rolled oats?

Effective weight loss when consuming rolled oats occurs due to the low calorie content of the cereal. Keep in mind that 100 g of oatmeal with water, without oil and sugar, contains only 84 calories. When you eat porridge cooked in water, your weight will decrease by about 1 kg every day. Excellent results can be obtained if you adhere to a mono-diet, the American method and other nutritional options.

Vitamin and mineral composition

Oats are a unique cereal crop that contains a huge amount of useful substances. The cereal is rich in:

• carbohydrates;
• mono-, disaccharides;
• fiber – cleanses the intestines of toxins, 100 g of porridge contains the daily requirement of fiber;
• protein – increases muscle tissue;
• starch;
• vitamins of group B, A, E, PP, F, E, H;
• iodine;
• gray;
• potassium;
• sodium;
• silicon;
• iron;
• magnesium;
• phosphorus;
• calcium
• ash.

Useful properties of oatmeal

Antioxidants contained in flakes help prolong the youth of the skin, restore hair, and saturate the body with energy. For a detailed study of the beneficial properties, please note that the product:

• well absorbed;
• causes a feeling of satiety;
• is low-calorie (contains 5% fat): body weight decreases, net muscle mass increases;
• lowers cholesterol, prevents the growth of cholesterol plaques;
• has a low glycemic index, making porridge suitable for diabetics: with regular consumption, the level of sugar and glucose in the blood is normalized, but this will happen if you eat porridge without honey, sweet fruits, dried fruits;
• helps strengthen teeth and bones;
• prevents the occurrence of cardiovascular diseases;
• relieves indigestion and other gastrointestinal problems;
• relieves depression, eliminates stress;
• restores the immune system;
• improves the functioning of the endocrine system.

Hercules diet for weight loss

In addition to the advantages, eating oatmeal has some disadvantages. Before choosing a diet, know that:

• Oatmeal must be prepared without salt and sugar, so the dish will not be very tasty. With this approach, it will be difficult to maintain a diet.
• Some people may experience constipation.
• In the absence of salt, the body quickly removes fluid(weight also decreases due to water loss), the kidneys are under stress.

Rules and principles of nutrition

To avoid possible problems when following a diet, you should consider several rules. Recommendations during weight loss are as follows:

1. Additionally, use vitamin-mineral complexes - this will eliminate the likelihood of a deficiency of nutrients in the body.
2. Do not eat oatmeal in unlimited quantities, otherwise you will not lose weight, but gain kilograms. To monitor the loss of kilograms, it is recommended to weigh yourself: check if the weight is decreasing. If weight loss does not occur, then reduce the amount of food you eat and exercise more.
3. Drink clean water - it helps cleanse the body.
4. Do not buy instant cereals: they contain chemical additives and the benefits of the grain are lost.

Indications for the oatmeal diet

Many people use rolled oats to lose weight and improve their health. The product helps get rid of the following diseases:

• ulcers, gastritis: it is recommended to drink easily digestible rolled oatmeal jelly on an empty stomach; healing occurs due to the coating of inflammation with gluten, as a result of which the pain decreases;
• acne, skin inflammation;
• cardiovascular diseases: the product lowers cholesterol levels;
• diabetes: beta-gluten saturates the body with soluble fiber, thereby reducing cholesterol in the blood;
• constipation: with sufficient water consumption, rolled oats soften stool, do not allow them to remain in the intestines for a long time, and peristalsis improves.

How to cook porridge correctly

To saturate your body with useful microelements, eat fresh porridge. A popular way to prepare the dish is:

1. Take 2 tbsp. l. flakes, sort them out and rinse.
2. Pour a glass of boiling water over the rolled oats.
3. Cook the porridge over low heat until cooked (10-15 minutes).

It also helps to pre-soak the cereal. With this method, the product retains a large amount of useful substances. Fermentation activates the trace elements dormant in oatmeal. In addition, thanks to soaking, phytic acid decomposes, which interferes with the absorption of proteins, fats, and minerals, which leads to anemia and food allergies. The process of destruction of phytic acid occurs due to the activation of a special enzyme, phytase. The method for fermenting or soaking oatmeal is as follows:

• 2 tbsp. l. Cover the flakes with water and leave overnight.
• In the morning the cereal is ready to eat. Add a drop of olive oil before serving.

Diet on Hercules

First, a mono-diet lasting 7 days was developed. It was necessary to eat oatmeal with water, without milk, sugar, salt, sweeteners and other additives. This diet is difficult to maintain, so doctors have developed other, more gentle, easily tolerated methods of losing weight with the help of oatmeal:

1. Strict diet - lasts 3-7 days, you need to eat oatmeal with water, without salt, sugar, oil. The recipe for the main dish is: 3-4 tbsp. l. flakes are poured with boiling water, the porridge is cooked over low heat for 10-15 minutes. You can diversify your diet with a green apple. The result is cleansing of the intestines, improved well-being, normalization of digestion, cleansing of the skin (elimination of acne, inflammation), effective weight loss (many manage to lose 5-7 kg).
2. A gentle diet based on oatmeal porridge - the diet is gradually replaced. With a smooth transition to oatmeal, the body experiences virtually no stress. On the first day, porridge is consumed for breakfast, then the dish is eaten for lunch and dinner. The third day consists of eating oatmeal exclusively. It is worth holding out for a month in this mode of alternating the diet. In addition to rolled oats, consume any foods, drinks, except alcohol, packaged juices, carbonated drinks, smoked foods, fatty foods, pickles, marinades, canned food, sweets, desserts, starchy vegetables (potatoes and others), and baked goods. If you follow these rules, you will lose 3-5 kg ​​in a month.
3. Combined method – diet duration is 1 week. The diet consists of oatmeal, apples, chopped nuts, natural honey, low-fat fermented milk products (kefir, homemade yogurt are suitable). Nutrition is considered one of the most gentle and effective for weight loss. By following the rules, you can lose 3-5 kg.

Classic mono-diet for 3 days

The main advantage of a mono-diet is the quick elimination of extra pounds. You will have to severely limit yourself in food, so not everyone will be able to maintain the diet. Eat oatmeal 5 times a day in small portions (250 g each). Diversify your diet with fruits, such as green apples (eat 1-2 fruits a day). For the diet you will need 2-4 kg of oats. A sample menu is:

Hercules with kefir for weight loss

A very effective way to lose weight. Suitable for people who want to quickly lose weight and cleanse the body of toxins. The downside is that there are strict restrictions on food. The duration of the diet is 3 days. Create the following menu:

A gentle oatmeal diet for a week

The method is not radical, so it is not suitable for those who want to quickly lose a lot of weight. It is necessary to exclude high-calorie cottage cheese and other high-calorie dairy products, fatty, spicy, smoked, fried, pickles, canned food, marinades, alcohol, carbonated drinks. The diet consists of lean meat, fish, eggs, vegetables (eggplant, zucchini, carrots, cabbage) or vegetable broths, herbs, fruits (except bananas and grapes). Weight is lost faster if you do light exercise, walk, evening or morning jogging, or ride a bike.

American Diet of Mispa Matus

A specialist in raw food nutrition and nutritional medicine, Mispa Matus, claims that the Hercules diet helps to lose weight and improve the health of the body: the level of cholesterol in the blood and the risk of developing cancer are reduced. The nutrition is designed for 37 days and is divided into phases: the first lasts one week, the second - 2 weeks, the third - the remaining time (three weeks and two days). Features of the technique are given in the table:

Pros and cons of oatmeal for weight loss

A huge number of people have tried this effective method of losing weight. According to numerous reviews, one can highlight the advantages and disadvantages of the Hercules diet. The advantages are:

• Availability of the main product - oatmeal: can be found in almost any store.
• Quick cooking.
• Oatmeal contains a high content of beneficial microelements.
• Low calorie content.
• With regular consumption of rolled oats, the immune system and intestinal microflora are restored, mood improves, skin condition improves, general well-being improves, blood vessels are effectively cleansed, the stomach and intestines are treated.
• Feeling full after eating.
• Stimulates brain activity, increases performance, reduces unhealthy excitability and stress.
• Fast and noticeable weight loss results.
• Inflammation and redness on the skin are eliminated.
• You can choose the appropriate diet option: there is strict, gentle, combined.

To avoid harm to your health, consider its shortcomings before choosing a diet. The weight loss system is characterized by the following problematic issues:

• There is no variety of foods (especially when following a mono-diet).
• Constant consumption of porridge quickly becomes boring, so it is difficult to adhere to restrictions.
• Quick return of lost weight if you make mistakes in switching to your usual diet.

Contraindications

Meals based on the consumption of rolled oats are organized for a certain period: there are diet options for 3, 7, 12, 37 days. To avoid problems, the course can be repeated 4 months after the end of the current period. Carefully select a diet for gastritis, ulcers, colitis, and other gastrointestinal diseases: A preliminary consultation with a doctor is required. Losing weight with rolled oats is not recommended:

• pregnant and nursing mothers: the fetus or newborn child must receive from the mother a full range of vitamins and microelements for development; when consuming oatmeal alone, there is a risk of a deficiency of nutrients;
• athletes, people leading an active lifestyle: a lack of protein food may cause health problems;
• children (if a classic strict diet is followed, dystrophy develops, psychomotor abnormalities, and disproportionate abdominal growth are possible);
• people with kidney diseases;
• for constipation: consult your doctor first, perhaps he will select a suitable diet option with the consumption of large amounts of water;
• if you suffer from celiac disease (intolerance to the protein contained in cereals);
• with increased stomach acidity;
• for diabetes mellitus (if the diet involves the use of sugar, fruits, raisins, dates, dried apricots, prunes, honey);
• people prone to allergic reactions to milk protein;
• with calcium and vitamin D deficiency.

Many people note that when following a diet, weakness, fatigue, decreased performance, and clouding of consciousness may appear. In this case, it is recommended to gradually exit the diet: eliminate food restrictions, even if the diet period has not ended. When you switch to your usual diet, your health should return to normal.

Video

The oatmeal diet is one of the most effective weight loss methods. Its advantage is the absence of a feeling of hunger, due to which the chance of breaking down is significantly reduced. The Hercules diet for weight loss, in addition, allows you to improve the functioning of the digestive organs, fill the body with vitamins and useful easily digestible substances: iodine, fluorine, iron, calcium, etc. The main secret of oatmeal is the low glycemic index of the product, which ensures satiety for a long time.

Basic rules of the Hercules diet

1. The oatmeal diet involves eating 6 meals a day in small portions.
2. It is worth choosing a natural product, otherwise the diet will not give results.
3. For proper weight loss, drink at least 1500-2000 ml of water per day, but drinking liquid is allowed at least an hour after meals.
4. In between oatmeal meals, you can eat various boiled or fresh fruits, with the exception of potatoes, bananas and grapes. It is also allowed to consume 1 glass of low-fat kefir per day.
5. Oatmeal for weight loss is not seasoned with oil, sugar or salt. You can add a pleasant taste to the dish with the help of a small amount of nuts, berries or dried fruits.
6. Before starting the Hercules diet, you should take a ten-day course of cleansing with rice water. It is prepared like this: 4 tbsp. l. Add 1000 ml of water to the rice, leave overnight, and in the morning cook over low heat for 60 minutes without changing the water. It should have the consistency of jelly. Cool and strain the liquid, drink a glass of it every morning instead of breakfast, and eating after drinking the cleanser should be no earlier than 3-4 hours later.
7. When following the Hercules diet for weight loss, it is forbidden to have dinner later than 2.5-3 hours before bedtime.

Diet options, menus and recipes for weight loss

Depending on the chosen version of the Herculean diet and the individual characteristics of the body, you can get rid of an extra 3-8 kilograms. How many calories are in oatmeal porridge? 100 g of oatmeal contains only 84 kcal if the flakes are prepared correctly (with water, without butter, sugar). Thanks to the high fiber content in oatmeal porridge, even after eating a small portion, we feel full for a long time. Let's look at possible options for losing weight with oatmeal.

Quick mono diet for 3 days

The three-day oatmeal diet is the most extreme because it involves eating oatmeal exclusively. The oatmeal porridge should be prepared using the steaming method. To do this, take 2 tbsp. l. product, pour the same amount of boiling water, cover with a lid. After 4-5 minutes, the oatmeal is ready to eat. You are allowed to prepare and eat no more than 250 g of dry cereal per day, dividing the total amount into 4-5 servings. Doctors do not recommend sticking to the Hercules diet for more than 3 days, so as not to lead the body to exhaustion.

Hard by 7 kg in 7 days

How to lose 7 kg in 7 days? The Herculean weekly diet for weight loss using oatmeal is divided into two periods. In the first 3 days, it is allowed to consume exclusively oatmeal porridge, washed down with tea or herbal infusions. Cereals should not be seasoned with oil or cooked with milk - this dish is eaten lean. The porridge is steamed with water for 10 minutes, covered tightly with a lid. This cooking method is the most acceptable because it preserves the maximum amount of useful substances in oatmeal. From the 4th to the seventh day it is allowed to add 1 apple and a glass of kefir to the daily diet.

Light version with oatmeal and kefir

Oatmeal and kefir are perfectly combined in diets due to the amazing cleansing effect that the tandem of these products gives. The Hercules diet with the inclusion of low-fat fermented milk product in the diet has 2 variations. The simplest solution is to drink kefir in the intervals between the main meal (oatmeal), and its daily volume should not exceed one and a half liters.

The second option is to consume 100 grams of oatmeal soaked in a glass of kefir for breakfast for seven days. To speed up the weight loss process, exclude all other foods except fermented milk shakes, and the diet is reduced to 3 days. So, someone losing weight should drink 4-5 glasses of a cleansing drink per day. Thanks to the quick Herculean diet, you can lose about 2-3 extra pounds.

How to get out of a diet correctly

After completing the Herculean diet, you should refrain from fatty, sweet, too spicy foods and processed foods for a week. If possible, you should avoid such foods altogether if you want to maintain the results. In the first time after a diet, it is better to give preference to cereals, vegetables, fruits, low-fat varieties of fish/meat, herbal infusions, and fermented milk products with a low fat content. To consolidate the effect obtained, the ideal solution would be sports and long walks in the fresh air.

Video: is it possible to lose weight on oatmeal?

Are you choosing a diet, but want to find an economical option? Oatmeal doesn't cost much, and it's not difficult to prepare. The video will answer all your questions and show how effective the weight loss process can be with oatmeal and related products. After watching it, you will be strengthened in your opinion that the diet is good!