How to use bran for weight loss

Bran has long been used as a remedy for gastrointestinal upset, as well as to remove toxins and toxins, improve metabolism. The modern rhythm of life leaves its mark on society. More and more people are unable to eat properly, putting the body under stress. Constant snacks and dinner in the late evening lead to metabolic disorders and, consequently, obesity. To lose a couple of extra pounds, nutritionists recommend consuming bran for weight loss.

The principle of action of bran for weight loss

Bran is the waste that appears during the production of flour. As you know, the remains of cereal crops (seed germ, grain shell, etc.) accumulate in mills. They are sifted out, since such components are not suitable for premium flour. However, it is precisely in their structure that the mass of useful elements is concentrated.

Bran used to get rid of extra pounds includes vitamins A and E, which are useful for hair, groups B, C, D, as well as iron, magnesium, selenium, iodine, etc. In addition, the product contains more than 78% fiber. Not many people know, but fiber in the human body is practically not absorbed. Its main task is to search for poisons and their further conclusion in a natural way.

Having used a small spoonful of bran, the composition swells 15-18 times, after which it turns into a kind of "vacuum cleaner". It begins to absorb excess glucose, fast fats and chemicals that are deposited in the intestines due to the use of sausages and flour products, alcohol, sweets, etc. When the absorption process is completed, bran comes out with waste products, cleansing the body.

Positive properties of bran slimming

Useful qualities of bran are achieved due to the fiber contained in them, macro- and microelements. Consider the important aspects in order.

1. With regular intake of bran, the intestines work like a clock. Poisons are removed, due to this, the skin gets rid of acne and inflammation, nails cease to exfoliate and break. Diarrhea and bloating recede, the stool becomes full (1-2 times a day). In this case, the figure is significantly tightened, since the elasticity of the skin improves.
2. If you observe the amount allowed for daily use, heavy metals do not have time to accumulate on the walls of the intestine and stomach, in the cavity of blood vessels. Fiber absorbs harmful elements and removes them for the shortest possible time. From here a person becomes active, vigorous.
3. The immune system improves significantly, colds, rotavirus infections, etc. are easier to tolerate. Heart function normalizes (heart rate stabilizes), blood pressure stops “jumping”, swelling of the extremities disappears, sleep becomes stronger, and insomnia often disappears.
4. Dishes, which include bran, are ideal for diabetics. A similar feature is achieved by normalizing blood sugar levels. Glucose returns to normal, preventing the risk of cholesterol plaque formation.
5. Since cereals are high-calorie foods, saturation is many times faster. At the same time, food is digested longer, reducing appetite. There is no need for “harmful" snacks, as well as other foods rich in improper fats and carbohydrates.

Types of bran for weight loss

If we talk about all available types of bran, they are a product of processing corn, rice, rye, wheat, buckwheat, oats, barley, etc. However, nutrition experts recommend focusing on rye, oat and wheat bran. Their composition is most optimal for reducing total body weight. The listed types of cereal crops have undeniable advantages that you need to know. Let's talk about them in detail.

Wheat bran
For the most part, wheat bran serves to prevent constipation and, conversely, eliminate diarrhea. The composition normalizes the work of the intestines and stomach. Due to the incoming vitamins of groups A, B2 — B6, E, D, bran normalize protein, carbohydrate and fat balance, allowing you to maintain the ideal ratio of these components. Among other things, cereals rid the skin of peeling due to the normalization of the water-salt balance. Also, wheat bran contribute to accelerated blood circulation and improve all metabolic processes in the body.

Rye bran
An equally effective product that helps get rid of extra pounds is rye bran. They include copper, potassium, selenium, vitamins PP, B, E. Thanks to this, dishes based on this product help get rid of anemia, partially reduce the risk of diabetes, put your hair and nails in order. A greater effect is achieved by the use of rye bran along with wheat, since the complementary components favorably affect the work of all internal organs.

Oat bran
The most optimal option for using bran for weight loss are products obtained after the production of oatmeal. Specialists in the field of healthy nutrition unanimously reiterate that they break down fats and remove excess carbohydrates several times faster than all other types. When used, the product increases by 20 times, which cannot but rejoice. The feeling of satiety lasts much longer, all poisons and toxins are eliminated, metabolism returns to normal. Increased blood pressure is significantly reduced (to the optimal level), the heart rate is stabilized, the risk of developing diseases of the circulatory system disappears.

Slimming bran release form

It is important to understand that the final body weight after getting rid of extra pounds directly depends on the correct selection of bran. In the departments of supermarkets you will find bran in powder form, bread, granular mixes.

As a rule, the form of use depends on personal preferences, consider each type in order and highlight the main aspects.

Powder Bran
The most optimal product, taking into account the relatively low pricing policy (about 15 rubles for 1 bag). The bran powder is very popular among lovers of proper weight loss, so it makes sense to look at it.

Some manufacturing companies produce powder mixtures with the addition of nuts, pumpkin or sunflower seeds, rose hips, and milk thistle. These components enhance the action by 1.5-2 times, which greatly facilitates the task.

To date, the bran powder from Finland, on which the famous Pierre Ducan diet is based, is gaining special popularity. According to experts, the composition is similar to the Russian product, but the price varies between 80-150 rubles per 1 bag. To overpay or not for the Scandinavian brand is everyone's personal business.

Granular bran
Granules are pressed bran powder, but the benefits in this form of release are much less. The product is much more convenient to use, but much more expensive to purchase. As practice shows, the duration of weight loss when taking granules is longer than in other forms of release, for unknown reasons. If previously you used bran in powder form, the granules will seem more saturated, tasteless.A similar feature is achieved by adding flavors that are not useful at all.

Bran bread
Crispbread bran based on bread has gained wide popularity. They taste good, have a relatively low price, and complement the first and second courses. Crispbread can be eaten in combination with powdered or granular bran. They can be eaten at the office or in the “fast mode”, it is enough to supplement the product with a piece of fish, vegetables or meat. The disadvantage of bread is considered to be their low efficiency. This product practically does not bring benefits, but there will be no harm from use.

Features of the use of bran for weight loss

Bran is a fairly high-calorie product, regardless of the type and form of release. Experienced nutritionists unanimously reiterate that the product must be mixed with the main diet several times a day. However, like any other case, losing weight using bran includes a number of features that must be considered. Do not hope for a miracle after 2-3 days after the start of admission, the body should be rebuilt.

1. The main aspect of weight loss due to bran is their use along with plenty of fluids. Every day you need to drink at least 2.3-2.7 liters. filtered or melt water. The recommendation is relevant both in the summer and in the winter season. If you feel tight skin, the amount needs to be increased to 3 liters. per day. It is important to comply with this rule, because with a lack of fluid, bran will begin to accumulate in the body along with absorbed toxins. Such an outcome of events will lead to constipation, apathy, irritability, and worsening of blood circulation. In addition to water, lean on freshly squeezed juices, fruit drinks and compotes without sugar, smoothies based on seasonal berries, herbal teas.
2. The use of bran powder half an hour before the main meal will help pacify the raging hunger (only breakfast, lunch or dinner). It is enough to pour 25 gr. product 110-125 ml. boiling water, insist for 20 minutes and drink on an empty stomach. Due to the swelling of the composition, the mixture will quickly reduce appetite, which will allow you to eat much less. After the time you can repeat such manipulations, the main thing - do not perform them before dinner.
3. You can use bran as an independent dish. At the same time, the reception time does not matter (breakfast, afternoon snack, lunch, dinner). The main thing is to observe food hygiene, do not sit at the table later than 4 hours before bedtime. If the meal for some reason has come out at a later time of the day, dissolve the powdered or granular composition in a glass of low-fat kefir, warm nonfat milk, freshly squeezed juice or stewed fruit without sugar. You can also mix the product with cottage cheese, fermented baked milk, natural yogurt without additives and fragrances. Based on personal preferences, add ground cinnamon, poppy seeds, seasonal or frozen berries, fruits, raisins or dried apricots.
4. If you belong to the category of people who do not tolerate bran in their pure form, add the powder composition to the main dishes. Prepare goulash, pour bran instead of flour. You can also mix sour cream with the product, then bake meat or fish in the resulting marinade. It is not forbidden to add the mixture to first courses, desserts, salads. The main thing is to observe the daily dosage, do not increase or decrease it.
5. If you do not want to use bran in the form of cereals or mix them with main dishes, prepare a healing drink. Pour 1.3-1.5 liters into an enameled pan. water, bring the composition to a boil, reduce the heat. Start slowly pour 70-80 gr. bran while stirring. If desired, you can add 30 gr. flax porridge. Simmer the composition over low heat for 20 minutes, then cool and take 100 g. product as a snack between main courses, but not more than 4 times a day.
6. Regularly arrange fasting days, without them, losing weight will be incomplete. To properly carry out the procedure, divide the day into 5 meals. During each of them, eat 30 grams. bran, washed down with a glass of skim milk or kefir. The amount of milk drink should not be lower than 1.7 liters. per day. You also need to constantly drink water at the rate of 2.1-2.5 liters. in a day. If possible, unload the body 2 times a week - on Wednesday and Sunday.
7. It is necessary to introduce bran into the daily diet gradually; you should not immediately take the product in large portions. During the first week, eat 1 teaspoon 3-4 times a day during the main meal. After the specified period, go to 3 tablespoons per day, while they can be used both in the main meal and in snacks. It is important to remember forever that the maximum allowable amount of powder should not exceed an indicator of 30-35 gr. (it all depends on the specific manufacturer).
8. A bran-based diet involves taking them for a long time. Typically, the product is eaten for 3-4 months, after which they take a break of 2 weeks and resume the course. During the break you need to eat a minimum of 0.5 kg. fresh vegetables and 0.5 fruits per day, do not limit the body in fiber. If the weight goes away slowly, the course duration varies between 1-2 years with regular breaks.
9. During the carbohydrate diet, it is important to follow the sequence throughout. You do not need to eat the entire allowable daily portion at a time, and then eat regular foods all day. If possible, add bran in portions. For example, for breakfast, prepare eggs or pancakes based on powder, for lunch, pour bran into soup, dine with cottage cheese with nuts and a loose composition. You can also fill the mixture with any drink in small quantities. Most importantly, do not break the dosage. Due to the combination with water, the powder and granules swell quickly in the stomach, so saturation does not occur immediately, but after 20-25 minutes.
10. Experienced nutritionists recommend starting to lose weight with the use of wheat bran, and only after that switch to oat or rye. To get involved in the process correctly, “sit” for 2-3 weeks on millet, then another month on rye powder, only after that start eating oat bran. If there is a need for sweets, mix honey in porridge, add berries and fruits. In rare cases, you can sweeten dishes with cane sugar or raspberry jam, most importantly, observe the measure in everything.

Due to the high fiber content (more than 80%), bran is appreciated for its absorbent properties. They rid the body of toxins and toxins, normalize the heart muscle and blood pressure. Contraindications to the use of the product are the presence of gastritis, ulcers, individual intolerance to fiber and protein, the formation of adhesions and erosion. During the course, carefully monitor your well-being, if necessary, stop using.

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