Recipe for Hercules in water with honey. Calorie, chemical composition and nutritional value.

The benefits of oatmeal for an athlete

Oatmeal - cereal or oat flakes - is a grain product that is obtained by peeling oats from the husk and cutting its grains into layers. A simple, unpretentious product, and also cheap - but its benefits for the body are invaluable. A source of essential nutrients for athletes, oatmeal is one of the most popular foods for athletes. What is its important effect on the body?

• Complex carbohydrates, which oatmeal is rich in, charge the body with energy and promote muscle growth.
• Low in calories: does not promote fat storage.
• Fiber essential for good digestion. Athletes consume a lot of protein - this can cause problems with the gastrointestinal tract. Oatmeal helps gently cleanse the intestines. In addition, fiber satisfies hunger and promotes a feeling of fullness.
• Normalizes blood pressure, thins the blood, and prevents the formation of blood clots.
• Group B vitamins, together with zinc, manganese, and copper, promote healthy nails, hair, and improve skin condition.
• Helps the body recover quickly after grueling workouts.
• It adds variety to an athlete’s menu; protein shakes and other dishes are prepared using oatmeal.

These are the most important properties of oatmeal. And the vitamins, trace elements and minerals contained in it help keep you in good shape, strengthen your immune system and promote a good mood.

Losing weight with oatmeal

Of course, oatmeal will also help for weight loss if you remove the abundance of sweets and fatty foods from your diet. At the same time, do not forget about physical activity. Proper nutrition is good because the body receives all the necessary microelements:

• calcium;
• phosphorus;
• magnesium;
• vitamins.

Which product to choose

Recipes for oatmeal for breakfast for weight loss can be different. And the choice depends on the individual preferences of the person. Some people like to cook for a long time, while others prefer quick recipes. But oatmeal will bring harm rather than benefit to the body if you use porridge from a bag, so it is better to steam or infuse the flakes with a minimum degree of flattening. If you cook oatmeal with water for breakfast for weight loss, it should be well boiled.

Lazy oatmeal (colon scrub)

Lazy oatmeal in a jar is effective for weight loss because it can easily replace sugary snacks. The benefit of raw oatmeal is that it retains thiamine, which promotes the production of serotonin, which helps replace junk food with a healthy snack. This diet not only helps with weight loss, but oatmeal also makes an intestinal scrub.

Ingredients:

• 4 tbsp. spoons of cereal;
• 2 teaspoons of kefir;
• 100 ml. milk;
• 1 banana;
• 1 tbsp. spoon of nuts;
• 2 tbsp. spoons of honey.

Mix everything and leave it in the refrigerator overnight. In the morning the dish is ready to eat. It can be stored for 2 days.

Smoothie

Oatmeal smoothies are also effective for weight loss. It helps normalize metabolism. For weight loss, a smoothie with oatmeal for breakfast is suitable; it is quite nutritious, and if you diversify the drink with fruit, you can get a healthy dessert. To prepare you need:

• 3 tbsp. spoons of cereal;
• 1 glass of milk;
• 1 banana;
• 1 teaspoon of honey.

The cereal is poured with warm milk and allowed to brew for 20 minutes. Then they are mixed in a blender along with banana pieces and honey. Knead everything until a homogeneous mass is obtained.

Why is it recommended to eat porridge at night?

Oatmeal with milk at night, of course, will not help you lose weight, but if it is oatmeal with water, the benefits are obvious, since its calorie content is no more than 80 kcal per 100 grams. Such a snack is possible even before bedtime. In small quantities it is useful because it makes it possible not to feel hungry at night and not irritate the walls of the stomach.

Oatmeal before workout

Bodybuilders and other athletes who go to the gym are recommended to eat oatmeal for breakfast - a time when the body needs to recharge itself with energy. It is worth noting that the digestion time of the product is long, so you need to eat porridge no later than 2-3 hours before starting exercise. A product containing complex carbohydrates does not supply energy immediately, but gradually, so insulin increases slowly. The athlete feels full and full of energy for a long time, his performance, and therefore the effectiveness of his training, does not suffer.

If the dish is consumed before training, it is better to cook it with water. Thus, after having breakfast with oatmeal, the athlete will feel a surge of energy for subsequent physical activity without excessive heaviness in the stomach.

Attention!

Oatmeal is digested the faster the more processing it has undergone. For weight loss and bodybuilding, the best effect will be from a whole product or one that has undergone a minimal degree of industrial processing.

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.

Oatmeal after workout

Eating well after exercise is just as important as eating before exercise. It is after exercise that the body needs to replenish energy - carbohydrates and protein foods for muscle growth. If you don’t eat for several hours after training, the metabolic processes in the body will slow down, and this should not be allowed.

If the goal of training is to lose weight, you should eat oatmeal no earlier than 2-3 hours after finishing sports in the gym. For athletes who build muscle mass, porridge can be consumed in combination with protein foods 30 minutes after training. Thus, the body receives the protein and energy necessary for muscles to recover after heavy physical exertion. Moreover, after classes, unlike breakfast, it is better to cook oatmeal with milk and add fruits or berries to it rather than sugar.

Attention!

It is not recommended to eat oatmeal at night: the lactose contained in it causes fermentation, bloating, a feeling of heaviness and discomfort. This condition can negatively affect the effectiveness of training and the bodybuilder’s performance.

Rules for preparing oatmeal porridge

What rules must be followed when preparing oatmeal dishes, and how to cook oatmeal porridge in water for a diet? In order for rolled oats for weight loss to bring maximum benefits and quickly affect fat deposits, it is recommended to consume only freshly prepared porridge. The principle of preparing a fat-burning, cleansing, nourishing oatmeal dish is simple; the process will only take a few minutes.

Recipe for making oatmeal porridge with water for weight loss:

1. Sort out the flakes (to prepare porridge you will need about 45–50 grams of product), place in a strainer, rinse with running water.
2. Bring water (250 ml) to a boil, pour in the washed product, stir.
3. Place on the stove and cook, avoiding rapid boiling of the porridge, for about 7–10 minutes.
4. Before serving, improve the taste of the porridge by adding olive oil.

There are other options for preparing oatmeal porridge. The easiest way for active weight loss is to pour warm water over the washed product, fermented milk product, and leave it to swell for several hours. You can leave the porridge even overnight - in the morning you can start eating a tasty and healthy fat-burning dish.

In case of obesity or serious problems with excess weight, it is recommended to use soaking to prepare porridge. What is the advantage of this method? Most cereals contain phytic acid, which reduces the activity of the digestive organs and interferes with the absorption of minerals and protein compounds. To start the process of acid breakdown, soaking is used - the process triggers the production of phytase, which has a negative effect on phytin.

Harm and contraindications of oatmeal

The beneficial qualities of oatmeal are undeniable, but this product has contraindications.

• Allergic reaction to oats.
• Gluten intolerance (celiac disease).
• Flatulence, digestive disorders.

Patients with diabetes mellitus, kidney failure and heart failure should consume porridge with caution. This can be done after consulting with your doctor.

And one more thing: everything that is useful can be harmful if used excessively. Scientists have discovered that oats contain phytic acid, which leaches calcium from bones, which over time can lead to the development of osteoporosis. If you eat oat products too often, phytin accumulates in the body, interfering with the absorption of calcium.

Important!

Nutritionists recommend not to overuse oatmeal, eating it no more than 3 times a week, alternating with other healthy cereals - pearl barley, millet, buckwheat, rice. And, of course, don’t eat oatmeal several times a day!

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, deviations in psychomotor skills, 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.

Composition of oatmeal

The beneficial properties and beneficial effects of oatmeal on the body are determined by its rich natural composition.

The energy value of the product is 330 Kcal.

The glycemic index of finished oat porridge is 40-55.

• Oatmeal is rich in vitamins B1, B2, B5, B6, B9, PP, E, A (beta-carotene), H;
• contains large quantities of natural antioxidants that enhance immunity and remove radionuclides and heavy metal salts;
• minerals that stimulate the normal functioning of the body - silicon, potassium, phosphorus, magnesium, chlorine, calcium, sulfur, sodium, iron, manganese, zinc, copper;
• beta-glucan, which lowers bad cholesterol levels.

Reasonable consumption of oatmeal and other dishes from this culture is the path to a healthy body and a beautiful, sculpted body.

Beneficial properties of oatmeal with a minimal degree of grain flattening

Useful properties of oatmeal:

1. Promotes long-term saturation. The dish gives energy to the body for a long time due to the slow carbohydrates it contains.
2. Helps prevent ulcers, gastritis and cancer of the digestive system.

What it contains

Oats are an excellent source of energy because they contain a large amount of healthy carbohydrates. In addition to them, cereals contain a lot of antioxidants and folic acid. Carbohydrates make up 12%, proteins and fats – about 2%, and the same amount of dietary fiber. The finished dish consists of 80% water. It contains the following vitamins and minerals:

• magnesium;
• calcium;
• potassium;
• phosphorus;
• zinc;
• sodium;
• iron;
• manganese;
• vitamin E;
• B vitamins.

How does it affect the human body?

Cereal porridge is a product that is included in the list of healthy foods. But it can bring not only benefits, but also harm. Basically, the health benefits and harms of porridge are explained by its quantity.

The dish is healthy in moderation, but it should not be consumed daily for breakfast, dinner and lunch. Different products must be alternated.

The obvious benefit of such food is that its components do not allow blood sugar levels to rise sharply, while improving digestion. The substances contained in it have a positive effect on the structure of hair, nails, and bone tissue. But Hercules porridge will not bring benefit, but harm to a person if consumed in unlimited quantities.

Why is it recommended to eat it for breakfast?

There are several arguments in favor of eating oatmeal in the morning:

1. Saturation of the body. This product allows you to get a lot of energy, so necessary throughout the working day.
2. For people with excess body weight, oatmeal for breakfast is very useful, since you don’t want to snack for several hours.
3. Slow carbohydrates satisfy the feeling of hunger, and fiber creates conditions for normal digestion, so oatmeal promotes weight loss if eaten for breakfast.

Is it possible to eat oatmeal while losing weight and cutting?

Eating oatmeal while losing weight and cutting is not only possible, but also necessary. The goal of losing weight is to reduce the amount of adipose tissue and body volume. Drying the body, unlike losing weight, does not involve reducing overall volumes, but only burning fat mass. However, what these processes have in common is the main indicator - the destruction of fat.

Oatmeal plays a very important role in this. The proteins contained in its composition “work” to strengthen muscles, there is very little fat - they are not stored for future use, and fiber creates a feeling of fullness - and you don’t want to eat. The catabolic phase after consuming oatmeal in people who play sports is reduced, and recovery processes are accelerated.

To dry and lose weight, you need to choose types of long-digesting oatmeal - whole grains, chives, Hercules oat flakes.

Beneficial features

Oatmeal porridge has long been recognized by nutritionists as an ultra-healthy dietary food. Thus, the volume of easily digestible substances included in its composition is the envy of any vitamin complex. Just imagine, each serving of Hercules provides you with potassium, calcium, fluorine and iodine, as well as magnesium, iron and various mineral elements. Among the vitamins, the most valuable are B1-B3, B6, as well as E, H and PP, which we always lack.

As for the influence on the human body, here too “Hercules” has something to brag about. Regular consumption of cereal will allow you to:

• Normalize blood cholesterol levels.
• Reduce the risk of blood clots.
• Stabilize the functioning of the thyroid gland.
• Reduce body weight while increasing lean muscle mass.
• Cleanse the body of toxins and harmful substances.
• Get rid of indigestion and a number of other gastrointestinal problems.

About the benefits of oatmeal

What types of oatmeal are there?

In total, there are about forty types of oatmeal in the world, which are further processed and sold in various forms. The main ones that can be found in domestic stores:

• Whole grain.
  The oats are steamed, hulled and polished. It has a characteristic “nutty” taste, takes a long time to prepare – about an hour, and requires careful chewing. Rarely found, mostly sold in health food chains.

• Oatmeal
  (Irish oatmeal). Grain crushed into 2-3 parts. It takes about 20 minutes to prepare, the consistency is close to cereal. Used for making porridge.

• Hercules flakes.
  The steamed cereal is flattened in the form of grooved petals - flakes. Used for making porridges, cookies, casseroles. Prepares in 7-10 minutes. The best option for losing weight and drying the body.

• Cereals "Extra".
  Made from whole grains, they cook faster than Hercules. They contain a large amount of fiber and are suitable for baby food.
• Instant oatmeal.
  Cleaned grains, heavily flattened. They cook quickly and digest. They stimulate insulin release and are therefore not suitable for diabetics. Recommended for bodybuilders to gain muscle mass.

Research by American scientists in 2013 compared the qualities of instant oatmeal and regular Hercules-type cereals showed that the second type is better satiating, suppresses appetite, has more fiber, protein and less sugars. This confirms that regular cereal is the best choice for weight loss.

Interesting recipes

For the human body, the benefits of oatmeal with water are obvious. But dishes made from it can be not only healthy, but also tasty. To do this, oatmeal with water for weight loss can be varied with fruits and spices. And if you don’t add oil to the water-based oatmeal, it will provide maximum benefits without harming your figure.

On the water

Ingredients:

• water – 400 ml;
• flakes – 130 grams;
• salt – ¼ teaspoon;
• honey – 1 teaspoon;
• strawberries or raspberries - 2 tbsp. spoons;
• vanilla for scent.

The porridge is prepared simply by adding cereal and salt to boiled water. Continue cooking over low heat for about 15 minutes. Before serving, add honey, vanilla and fruit to the porridge.

With milk

Oatmeal and milk are undoubtedly necessary for the body even when losing weight. To prepare healthy oatmeal with milk, you will need the following ingredients:

• 1 glass of milk;
• 1 banana;
• half a glass of oatmeal;
• ¼ teaspoon each of salt and sugar.

Pour milk into a small saucepan and bring to a boil. Throw in the flakes and cook until tender over low heat. A pre-cut banana is added to the finished porridge. Oatmeal with milk will not be beneficial, but will be harmful to your figure if you add butter.

With kefir

Oatmeal with kefir is an ideal breakfast for weight loss. To prepare it you will need:

• a glass of kefir;
• ½ cup of cereal;
• honey;
• cinnamon;
• fruits;
• flax seeds.

Mix everything and leave overnight. Fruit can be added before serving. Kefir with oatmeal can be often consumed in the process of losing weight.

How to cook oatmeal correctly?

The recipe for making oatmeal depends on the type of cereal you prefer. Whole grains take a long time to cook, but instant oatmeal just needs to be filled with hot water or milk. Properly prepare oatmeal as indicated on the product package. Let's give an example of preparing porridge from ordinary Hercules flakes.

Before cooking, rinse the flakes well under running water. Take a glass of water for 4 tablespoons of the product, pour in the flakes and cook for 10 minutes, stirring constantly so as not to burn. Then turn off the porridge, cover the pan with a lid and leave to brew for 5 minutes. Add salt, candied fruits, nuts, berries to taste.

If the porridge is cooked with milk, everything is done the same way, only half a glass of milk is added after the porridge is cooked. Then cook, stirring, for 2 minutes and turn off. Let it brew under a closed lid for 5 minutes.

What can you add to porridge?

• Honey - just not during the drying period.
• Fruits: strawberries, apples - for weight loss, banana - for weight gain.
• Vegetables. Tomatoes, green onions.
• Dairy products - cheese, cottage cheese - increase the value of vegetable oatmeal protein.

Diet options

The oatmeal diet varies in number of days and diet, which is very convenient. Depending on your health condition, you can choose a more suitable option for yourself.

• Three-day diet on Hercules

The essence of the strict diet is to eat only porridge five times a day, 200 g each. You can allow yourself a couple of apples. There is also a softer menu for 3 days, when the diet includes vegetable salads, kefir, fresh vegetables and fruits, green tea, and herbal decoction.

• Five-day nutrition course

The diet also consists of porridge and the products listed above. It is allowed to add honey to oatmeal in small quantities. This option is considered one of the most effective ways to lose weight. It is observed well, so you can increase the course to 1 week. You can carry out the Hercules diet once every 3 months.

• For 12 days

Daily meals include rolled oats, apples and cottage cheese. For every 4th day you can eat 300 g of stewed or raw vegetables.

• For 30 days

Oatmeal should be eaten for breakfast on the first day. The next day it is also used for dinner. On the 3rd day, only oatmeal is on the menu. Then start again, porridge only in the morning and so on. You won’t lose much, but this method is quite easy to tolerate.

• American version of the diet

For the first week, eat oatmeal and drink clean water. Three main meals are represented by rolled oats, snacks are low-calorie dishes, this course lasts 14 days. Within 16 days you need to return to your previous diet. In this case, the porridge should be present 2 times a day.

TOP 3 recipes with oatmeal

Here are some popular oatmeal recipes that have stood the test of time and are proven effective for creating a beautiful body and maintaining health.

Oatmeal for weight gain

For this purpose, you need flakes that are boiled for 3-5 minutes, “Extra” is suitable. 4 tablespoons of cereal are filled with milk of high fat content - 3-3.2%. Cook according to the time instructions on the package. After cooking, close the lid and let sit for 5 minutes. Then add banana - a source of carbohydrates. Eat after training. From such a dish we immediately get fiber, protein and carbohydrates into the body.

Lazy oatmeal in a jar

4 tablespoons of Hercules, 70 g milk, 50 g yogurt, 1 teaspoon honey, ½ teaspoon cinnamon, 50 g applesauce. Place all ingredients, except applesauce, into a glass jar with a lid and shake well. Open the jar, add puree, stir, close. Place in the refrigerator overnight. You can eat it in the morning: the porridge will be soft and tender. Stored for 2 days. This recipe is suitable for both those who are losing weight and athletes.

Oatmeal banana cookies

A pleasant and quick-to-prepare dessert that can be enjoyed by those losing weight without much harm to the waist, and by athletes after a workout.

Oat flakes – 1 cup; bananas – 2 pcs.; nuts, flax seeds, dried fruits - optional. Mash the bananas with a fork and mix with the cereal and other ingredients of your choice. Place the cookies on parchment paper and bake in the oven for 15-20 minutes at 180 degrees.

Oatmeal is easy to prepare and inexpensive. It can be successfully combined with different foods and eaten with pleasure. And most importantly, the benefits it brings are a thousand times greater than the costs of purchasing and preparing it. Eat and be healthy!

How to lose weight on the Hercules diet?

The Hercules diet (also known as the oatmeal diet) has many positive aspects for the body when losing weight. Firstly, rolled oats porridge is one of the healthiest for humans. It contains many vitamins and minerals. This product gently cleanses the intestines of toxins and other unnecessary substances. With regular consumption of rolled oats, the following positive effects will be observed when losing weight:

• blood cholesterol levels drop;
• glucose level stabilizes;
• teeth and bones become stronger;
• immunity increases;
• the state of the flora of the gastrointestinal system is improved;
• the risk of heart and vascular diseases is reduced.

Also, taking oatmeal porridge while losing weight strengthens the nervous system. Since the composition contains starch, it is this that gives the body “slow” energy at the same time as rapid absorption.

When losing weight, rolled oats are an indispensable assistant, because 100 grams have only 84 kcal, of which 5% is fat. Therefore, they are often prescribed by doctors for diabetics. Hercules refers to a mono-diet for weight loss, since the menu includes the only main product - rolled oats, boiled in clean water without sugar or oil. This mode can remove 4-7 kg. during the week. However, experts recommend not to overdo it; you should resort to such a Herculean diet menu no more than once every 4 months.

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Basic Rules

Losing weight on rolled oats is considered a strict diet. There are varieties of it for 3, 7 days, as well as an easier method. In order not to harm the body and actually lose weight, it is necessary to take into account certain rules of herculean weight loss:

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• you need to eat at least 6 times a day in small portions;
• Every day you need to consume at least 1.5-2 liters. water. But you can drink water at least 1 hour after eating;
• You only need to choose a natural product. It is worth giving up extra-prepared rolled oats with all kinds of additives, they contain a lot of sugar and are absolutely not suitable for the diet;
• You cannot sweeten the dish with sugar, butter, or salt. You can add flavor only with the help of berries, fruits, nuts, dried fruits;
• during the Hercules diet regimen for weight loss for 7 days, you can take multivitamins to maintain the required amount of useful microelements;
• Before starting the Hercules diet, about 10 days you need to undergo a cleansing course using rice water. The recipe for getting it is as follows: 4 tablespoons of rice need to cover 1 liter. purified water, leave overnight, in the morning cook over low heat for 1 hour without adding water. The resulting rice jelly must be strained, drink a glass every morning, replacing breakfast with it. After eating rice water, you need to eat it at least 3-4 hours later;
• The last meal should be no less than 3 hours before bedtime.

You cannot go on the Hercules diet in the following situations:

• if a person has intolerance to the protein found in cereals (celiac disease);
• during pregnancy, breastfeeding;
• for ulcers, gastritis, colitis, and any other lesions of the gastrointestinal system.

This diet is also not recommended for athletes.

Menu for the week

Sample menu for a week for the Herculean diet for weight loss:

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Day 1

• breakfast – 100-150 gr. rolled oats with chopped apple, a small handful of raisins, a cup of green or herbal tea without sugar;
• lunch – apple or dietary yoghurt;
• lunch – 100-200 gr. oatmeal porridge with 1 teaspoon of honey, a mug of light yogurt or kefir;
• afternoon snack – grated small carrot or apple with a spoon of honey;
• dinner – 120 gr. rolled oats with a glass of milk, a glass of water.

Day 2

• 150 gr. oatmeal with honey, some nuts or dried fruits, a mug of green tea;
• half an apple;
• 150 gr. oatmeal flakes with yogurt;
• half an apple;
• 200 gr. rolled oatmeal with kefir and honey.

Day 3

• 140 gr. oatmeal, 150 gr. yogurt;
• nuts, green apple;
• 150 gr. oatmeal with nuts;
• 200 ml. kefir;
• 150 gr. rolled oats with honey, pear pieces, a cup of green tea.

Day 4

• 120 gr. rolled oatmeal in water, half an apple, a cup of herbal tea;
• half of grated carrots with apple;
• 150 gr. oatmeal with milk and dried fruits;
• a cup of yogurt;
• 150 gr. oatmeal with honey, 200 ml. green tea.

Day 5

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• 200 gr. oatmeal with honey, a cup of herbal tea;
• small apple;
• 150 gr. cereal with half a pear, 150 gr. yogurt;
• nuts, a cup of herbal tea;
• 150 gr. rolled oats with honey, nuts, water.

Day 6

• 150 gr. oatmeal with yogurt, 300 ml. green tea;
• small apple or pear;
• 120 gr. oatmeal with honey, apple, cup of water;
• 250 ml. light kefir;
• 150 gr. oatmeal on water.

Day 7

• 200 gr. oatmeal, 100 ml. kefir;
• apple, some nuts;
• 150 gr. oatmeal with yogurt;
• a glass of green tea, an apple;
• 200 gr. oatmeal with honey, a cup of water.

This is what a gentle weekly diet looks like. There is a stricter effective version of the diet, which involves taking only one oatmeal porridge 3 times a day for the first three days; only drinking green tea, herbal teas or water is allowed. On the fourth day of the diet, you can add a little apple and kefir in small portions to the oatmeal dishes.

There is also a Hercules diet, consisting of taking only oatmeal and kefir. You can drink it between meals or soak oatmeal flakes with kefir. The amount of kefir per day should not exceed 1.5 liters, and the fat content should not exceed 1%.

Next, let’s find out what recipes exist for making oatmeal porridge so that it does not lose its beneficial properties:

• Recipe 1.

For a glass of rolled oats you will need 3 parts of water. Pour rolled oats into boiling water, stir, and simmer over low heat for 10-15 minutes. As a result, the oatmeal porridge should turn out thick.

• Recipe 2.

Some simply recommend steaming the oatmeal with boiling water, covering it with a lid, and letting it sit for 10 minutes. This preserves more useful elements.

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• Recipe 3.

It consists of simply covering rolled oats with kefir and leaving them to soak overnight in the refrigerator. In the morning you will get a thick, swollen porridge.

You should not add salt to the dish, as salt retains liquid, and this is unacceptable when losing weight. It is better to cook oatmeal porridge before use, as it will be tastier, although some people prepare a daily portion at once and then reheat it throughout the day.

Exit from the Hercules diet

In order to maintain your weight, you need to go out of your diet correctly. To do this, you must follow certain rules:

• you need to gradually expand your diet with new products;
• you need to start by introducing boiled vegetables: potatoes, beet, zucchini, carrots;
• In the first week, you should give up heavy fatty, spicy foods, processed foods, soda, and alcohol. It is ideal to maintain your figure and good health to completely abandon such products;
• For the first time after completing the diet, you should eat low-fat protein foods. This includes: boiled fish, poultry, hard-boiled eggs, lean meat, light dairy products;
• It is also advisable to eliminate sugar and choose honey and dried fruits as sweets;
• most should contain fresh fruits, vegetables, and protein-rich foods. Then your figure will be normal and there will be no health problems.

In addition, to maintain the result, you need to add physical activity, preferably in the fresh air.