Bran for weight loss: how to choose, how to prepare, how to take?

When any grain is processed, its kernel is used for food production, and the outer hard shell (bran) has long been used as livestock feed. But studies have shown that it contains a large amount of vitamins, minerals, proteins and fats. And its main value is in dietary fiber, which is simply necessary for the normal functioning of the stomach. Therefore, it is no longer considered waste: now it is purified to make it suitable for food and is produced as one of the most natural and healthy products.

Not so long ago, nutritionists suggested using bran for weight loss - it has the potential to become the basis of a low-calorie and at the same time balanced diet that promotes weight loss.

Mechanism of weight loss

The undoubted benefits of bran for weight loss have made them popular in dietetics. Many nutritional systems designed for weight loss without harm to health suggest consuming them daily. Why are they so good?

They make ideal breakfasts - low in calories and at the same time nutritious. As a source of microelements and essential fatty acids, they form the basis of vegetarian diets.

They improve digestion, which stops storing fats in reserve and directs all incoming food to produce energy. They promote long-term satiety by suppressing appetite: with them you can endure any, even the most strict, diet without feeling hungry. Vitamin deficiency is excluded as one of the side effects of any hunger strike, since they nourish the body with everything necessary.

They organize a total cleansing of the body: first of all, the intestines, although the liver and kidneys are also freed from toxins and excess fluid, so get ready for their laxative effect. They give a boost of energy, which is so necessary on any diet, most of which limit the consumption of carbohydrates.

So losing weight with bran is not only excellent results, but also has health benefits. It’s rare that a diet does not disrupt the functioning of organs, but with bran this is possible - you can get rid of extra pounds and improve your health.

Oat bran: benefits of oat bran for humans

Oat bran is the outer layer of whole grain oats. It contains almost 90 percent of the entire nutritional value of this grain. Oat bran has many beneficial properties and has a beneficial effect on the human body.
The unique qualities of oat bran are due to their rich fiber content, which gives a person complex carbohydrates, which in turn are processed into energy throughout the day.
In addition to fiber, bran contains a lot of: fatty acids, various vitamins (of which vitamin B1 predominates), antioxidants, minerals (most of all iodine and calcium in bran)

All the beneficial microelements found in oat bran have a complex effect on the human body.

A person who regularly consumes oat bran notices the following beneficial effects on the body:

removing toxins and accumulated waste from the body naturally
improves digestion, relieves constipation and diarrhea
removal and normalization of cholesterol levels
slowing down the digestion and absorption of calories from other foods
strengthening the walls of blood vessels and the wall of the heart muscle
improving the body's immune system

While oat bran smoothly passes through the entire gastrointestinal tract, it performs a complex and important job, namely: it “cleanses” the intestinal walls of unnecessary “garbage” in the form of toxins, nourishes the human body with useful substances, and is eliminated naturally without breaking down, removing all harm from the body.

oat bran and its beneficial effect on the body
In addition, oat bran has several other positive qualities:

swelling in the stomach and intestines, they give a feeling of fullness, relieving a person of unwanted snacks
the fiber they contain does not allow fat to be absorbed
bran improves metabolism, which improves the process of losing weight
a clean intestine that is not loaded with toxins begins to work better

Beneficial features

According to the latest research, this product is able to:

improve digestion thanks to a large amount of fiber: intestinal motility is actively stimulated, constipation stops, and no trace of dysbiosis remains;
normalize the functioning of the cardiovascular and genitourinary systems;
alleviate diabetes mellitus by lowering sugar levels;
regulate nervous activity;
lower blood pressure;
strengthen immunity;
prevent the formation of cancerous tumors, the development of atherosclerosis, varicose veins, bile stagnation, functional liver diseases;
have an antiseptic effect;
help in the treatment of bronchitis, pneumonia and gout;
put metabolism in order;
slow down the aging process.

Buckwheat bran: unique properties and benefits of bran

Any bran in limited quantities is beneficial for humans, buckwheat is no exception. This bran is obtained from everyone's favorite cereal - buckwheat, which is rich in amino acids and even protein. It is worth noting that buckwheat does not contain gluten, and is also completely gluten-free. This quality relieves some allergic category of people from unpleasant consequences.

The protein that is found in such bran is unique in that its texture is similar to animal protein. This substance is absolutely necessary for the human body.

why buckwheat bran is important and useful Buckwheat bran
contains a number of useful vitamins:

Vitamin A
B vitamins
Vitamin e
Vitamin PP

Buckwheat bran also contains a lot of useful minerals:

zinc
calcium
potassium
selenium
phosphorus
magnesium
iron
sodium
copper
chromium

Beneficial properties of buckwheat bran on the human body:

bran is a kind of “antiseptic” and can reduce inflammatory processes in the body
bran can improve immunity due to its high content of micro and macro elements
bran with its unique composition can prevent cancer,
bran significantly improves intestinal function and improves its microflora
Buckwheat bran normalizes stool, eliminates constipation and diarrhea
bran “cleanses” the body of accumulated toxins and wastes
bran reduces cholesterol and sugar levels in the blood
normalize blood pressure and improve heart function
improve the absorption of substances and promote weight loss
With a rich composition of microelements, they make hair, nails, and skin healthy

Contraindications

Despite all the usefulness of bran, their use still requires some caution. They have a powerful effect on the organs and, if eaten incorrectly and in the presence of certain diseases, can cause harm.

Contraindications for their use:

exacerbation of ulcers, gastritis, colitis, pancreatitis, cholecystitis;
adhesions in the abdominal cavity;
allergy to cereals;
hypotension.

Before organizing weight loss, it is advisable to undergo examination and consult with specialists. They can dispel your doubts and adjust the dosage and regimen.

Types of bran

Depending on the grain

Oatmeal

One of the most popular, used in dietetics. They contain a record amount of fiber. According to studies, after 2 weeks of active use, cholesterol levels are reduced by 8%. Good for making porridge for breakfast.

One of the most affordable ones available in many stores. They have a pleasant taste and excellent cleansing properties.

Wheat

Contains tocopherol, B vitamins, dietary fiber (40% of the total composition), magnesium, iron, potassium, sodium, phosphorus. Excellent for weight loss, as they give the maximum swelling effect in the stomach. According to research, it is after wheat bran that you don’t want to eat for a very long time.

Linen

An excellent option for losing weight. Contains almost the entire spectrum of vitamins.

Buckwheat

They can be consumed by those who are allergic to gluten, because buckwheat does not contain it. Contains many amino acids and proteins. They are low in carbohydrates and have the lowest calorie content. Can be used instead of flour for baking.

Barley

They are good because they contain the maximum amount of dietary fiber. They do an excellent job of cleansing the blood of cholesterol and other harmful substances.

Rice

They contain tocopherol, retinol, thiamine, niacin, a lot of fiber and microelements. They are very high in calories, so rice bran should be included in the diet in limited quantities. If the rest, by the end of the diet, can be consumed in a tablespoon per meal, then for these the maximum volume should not exceed 1 teaspoon. They are useful to include in various diet cocktails

Amaranthaceae

Not so long ago, bran from the seeds of amaranth, a mountain Asian plant, became popular. They are considered the most useful in terms of vitamins and minerals. They contain lysine and squalene, which have unrivaled cleansing properties. After a month of active use, the body is completely freed from heavy metal salts and carcinogens. Their advantage, like buckwheat, is the absence of gluten. They have a pleasant nutty aroma.

Corn

Most bran contains soluble fiber, but these have a high percentage of insoluble fiber. This means that the feeling of fullness will last longer.

Calorie table for different types of bran

According to the degree of grinding

Rough (large)

They are subjected to minimal industrial processing and retain all their beneficial properties. But at the same time, they are uncomfortable to use, since they may come across too dry and pointed components of the husk, which damage the oral cavity or throat. Poorly soluble in liquids. Therefore, it is recommended to soak or steam them before use. They cleanse the lower intestines well, provide sufficient blood supply to the pelvic organs, and reduce the degree of slagging in the body.

Thin (small)

At the production stage, they undergo more thorough cleaning, and some nutritional value may be lost, but its percentage is small. At the same time, they are pleasant to use and easily diluted with water. Normalizes digestion and metabolism.

Depending on the purpose

Animal food

Many producers continue to refuse to process grain shells and send them to rural areas and farms to feed livestock.

Food

However, recently more and more companies have found the opportunity to clean grain shells and produce edible bran. These are exactly what they are recommended to actively use for weight loss.

Depending on processing

Crushed/loose

Experts advise purchasing crushed bran. Despite the fact that they are subjected to industrial press processing, their nutritional value does not suffer from this. Exposure to steam or other high temperatures is excluded. But they undergo high-quality cleaning from debris and are suitable for food, retaining all their beneficial properties.

Granular / molded

Recently, granulated bran has appeared on the market, which looks much more appetizing than crushed husks, and manufacturers widely advertise their high health-improving effect.

Granulated bran

However, critics of this method of processing have already appeared, and most of them are nutritionists. They recommend avoiding the use of granules (at least for the purpose of losing weight), since processing on high-speed extruders-granulators produces a product of powerful industrial processing of raw materials, as a result of which most of its nutritional value is lost.

By additional components

On sale you can find bran enriched with:

milk thistle - excellent for cleansing the liver;
Jerusalem artichoke - recommended for diabetics;
kelp - with an enhanced laxative effect;
fruits and berries - to improve taste.

For weight loss, it is better to purchase bran without additional ingredients.

Harm of bran to health and contraindications

Exceeding the daily intake of bran can cause side effects and harm human health. It is contraindicated to use any of the varieties of bran during exacerbation of the following diseases:

gastritis;
stomach ulcer;
enteritis.

After the exacerbation passes, you can return bran to the diet in the amount of 1 teaspoon. In addition, it is strictly forbidden to eat the product if you are allergic to grains.

Systematic abuse of the product will lead to exacerbation of gastrointestinal diseases, flatulence, indigestion, and hypovitaminosis.

You can increase the daily dose of bran only on the recommendation of a nutritionist, and it is recommended to do this gradually.

Which ones to choose

Criterias of choice:

Where to buy - for weight loss, it is better to purchase bran at a pharmacy.
Ingredients - without additional flavor enhancers, which only increase the calorie content of the product, which does not contribute to weight loss.
Type of processing: crushed, not granulated.
Peel thickness should be as thin as possible.
Grinding - the finer, the more pleasant it is to use.
The presence of husks - ideally, they should be absent, which indicates the purity of the product.

Stamps

Di&Di

A wide range of. Almost all types of bran are produced; they are especially popular with additives - kelp and Jerusalem artichoke. The prices are reasonable and correspond to the quality of the product.

Myllyn Paras (Finland)

If we talk about quality, their peel is thick, the flour is not sifted. The grind is coarse rather than medium. But there is no husk and very low prices.

Fazylbak

This is bran from sprouted oats from ecologically clean regions of the Caucasus. There is flour, the grind is fine - convenient for diluting in drinks. The price is average. The only negative is a lot of husk.

Dr. Dias

There is a manufacturer on the market that offers several types of bran, but the packages contain regular grain. So it is better not to purchase this brand.

SibTar

The peel is thick, there is flour, the grind is medium, there is no husk. The low price makes the product in demand on the market. If not for the large amount of flour, it could be called ideal.

Eco-Hit. Premium

Flour and husks are present in small quantities. The grind is medium. The price is high. Some of the best on the market today.

About the benefits and composition of bran

Good health is formed by several factors, some of which cannot be influenced. But there are also those that you can regulate yourself. And one of them is nutrition. Thanks to a balanced diet, you can ensure the smooth functioning of the digestive tract. But the abundance in the diet of refined cereals, thermally processed foods, artificial additives with a minimum amount of plant fiber leads to disruptions in the functioning of the intestines.

Grain bran helps correct the situation and successfully, and, most importantly, without unpleasant sensations, makes up for the deficiencies in the diet. What are they? This is dietary fiber (hemicellulose, cellulose) with the addition of pectins, lignins, vitamins (especially group B). Bran is resistant to the effects of gastric enzymes, so it calmly passes through the digestive tract, being saturated with intestinal juices and gradually swelling (the volume of the mass eaten increases approximately 10 times).

The result is a powerful cleansing effect: bran perfectly removes from the intestinal walls the remains of putrefactive food, medications, excess mucus, cholesterol, food colorings, etc. Lignins in food bran remove a large amount of accumulated toxins. Pectins act very selectively, removing heavy metal salts, carcinogens and also toxins from the body.

So, what are the benefits of bran?

(regardless of whether they are oat or wheat)? They are helping:

Remove cholesterol and accumulated fats - thereby preventing the development of atherosclerosis and obesity;
Reduce appetite - when food bran enters the stomach, it swells several times, filling almost its entire cavity - thereby creating a feeling of satiety;
Remove bile acids - their irritating effect on the intestines is eliminated (the development of the inflammatory process is prevented). In addition, the production of protective mucus is stimulated
Bind and remove glucose - when consumed in moderation, bran removes excess sugars, preventing their conversion into fats and the development of diabetes;
Remove heavy metals - as the product moves through the intestines, it captures all radionuclide deposits (lead, cadmium, etc.);
Remove carcinogens - prevents the development of intestinal cancer;
Prevent dysbacteriosis - the product is a nutrient medium for beneficial bacteria, stimulating their “life activity”;
Improve digestion - intestinal motility accelerates, food digestion slows down;
Strengthen the immune system - by restoring the normal functioning of the gastrointestinal tract, the body's defenses are activated.

How to use

To achieve good results in losing weight, you need to be able to take bran correctly. To begin with, if you have never introduced them into your diet before, you need to prepare your body.

Preparation

Duration: 2 weeks.

For a week, eat a teaspoon of bran for breakfast with plenty of water. It is more useful to do this on an empty stomach, 30-60 minutes before meals, so that the fibers have time to prepare the stomach for eating. Fiber will fill the gastrointestinal tract, and you will no longer crave large portions, and the feeling of fullness will last until lunch.

If this method causes a feeling of nausea (quite possibly out of habit), they can be eaten in the same quantity for breakfast, adding to porridge, muesli, cottage cheese or any other dish.

After a week, add them to lunch: 30-60 minutes before it or during meals along with ready-made dishes.

During these 2 weeks you should feel an improvement in your digestion: constipation, discomfort, heartburn will go away. Your body is now ready to lose weight on bran.

Weight loss

Duration - up to 1 month.

Method 1

There is a special diet with bran in different variations for 7, 14 and 21 days.

Method 2

The Dukan diet requires the mandatory consumption of bran in a certain amount throughout the entire weight loss process. So you can use the French doctor’s technique.

Method 3

E.V. Malysheva devotes a lot of time to bran in her programs, sometimes touching on the issue of losing weight with their help. In her opinion, if you adhere to the principles of a healthy diet and eat this product three times a day, weight loss is guaranteed.

Method 4 (general classical scheme)

By this time, bran is already an integral part of your breakfast and lunch. It remains to introduce them into the diet for dinner or just before bed, at night. The volume is the same: 1 teaspoon.

The latter option is more preferable, as it eliminates trips to the refrigerator and overeating. But at the same time you will have to significantly change your diet, because you are still losing weight.

During the week, adhere to the principles of a healthy diet, excluding unhealthy foods from your diet and frying as a method of preparing dishes.
Over the next week, reduce your daily caloric intake to 1,500 kcal, limiting your fat intake. For breakfast, increase the dosage of bran to 1 tablespoon.
The third week of weight loss - the daily calorie level drops to 1,200 kcal due to the reduction of carbohydrates. At lunch, instead of a teaspoon, you now also eat 1 tablespoon of bran.
The last week involves the inclusion of dishes with bran in the menu. No more than one per day. In order not to overdo it, we again reduce their consumption in pure form to 1 teaspoon in each meal.

If you take bran according to this regimen for 1 month, you can lose 5-10 kg without harming your health.

Exit

Duration - 1 week.

If you want to maintain the results, returning to your usual diet should be gradual.

1-2 days

We raise the daily caloric intake to 1,500 kcal. We include carbohydrates in the diet, remove dishes made from bran (if you like them, you can cook them 1-2 times a week). We no longer eat them plain at night.

3-4 days

We raise the daily caloric intake to 1,700 kcal. We include fats in the diet, remove bran from the lunch meal. A glass of wine is allowed.

5-7 days

Let's return to a healthy diet and the daily calorie intake, the norm of which is calculated based on weight, height and physical activity. We also remove bran from breakfast. If you like their healing effect, after a couple of weeks you can return them to your morning diet and consume a teaspoon once a day. But every 1-1.5 months do not forget to take a two-week break.

The maximum allowable dosage is 100 g of any bran per day. Consider the amount you eat in its pure form and what you use for cooking.

How to take bran correctly when losing weight

You cannot eat bran in unlimited quantities, even despite the extensive list of beneficial properties of the product. It is correct to take a weight loss product in the amount of 20-40 grams per day, but no more.

The shells of the grains are allowed to be consumed only in combination with water, otherwise there will be no beneficial effect. You need to take bran (oatmeal, rye, etc.), pour boiling water over it, and leave for 20-30 minutes. Then drain off the excess liquid and only then add to any dishes.

Dietary fiber, which promotes weight loss, works only if the product absorbs moisture and increases in volume.

The first intake of dietary bran for an adult should start with 1 teaspoon per day, and only after 2 weeks of use can the dose be increased to 2 tablespoons per day.

The process of losing weight is accelerated due to the fact that the hard shells of grains improve intestinal function, help remove excess fluid from the body and speed up metabolism. After eating food with bran, the stomach retains a feeling of fullness for a long time - the bran swells and fills most of the volume of the stomach.

There are many different diets using the product, but in each of them, bran is an auxiliary product, and not the main source of energy and not the only food product.

Additional recommendations

Without a sufficient amount of liquid drunk per day, bran will not be able to perform its functions. Therefore, 2 liters is the minimum level for losing weight with their help. And this volume does not include drinks (tea, juices) and other liquids (soups).

Sports activities are not prohibited. Anything related to physical activity is welcome. Exhaustion and loss of strength should not be observed, since there is no shortage of carbohydrates, and they are a source of energy for the whole day.

While losing weight, you will have to give up any drug therapy. Bran reduces the absorption of drugs into the blood. Therefore, when taking any pharmaceutical products on an ongoing basis, you must first consult with your doctor to see if it is possible to discontinue them for a limited period of time. This also applies to birth control pills, so you should take care of other methods of contraception in advance.

After finishing the diet, do not forget to arrange fasting days on bran, which perfectly cleanses the body and promotes weight control.

What are they useful for?

Thanks to its rich composition, bran has a beneficial effect on health: it strengthens the immune system, cleanses blood vessels and intestines, and normalizes blood pressure. Minerals and vitamins support health. It is known that with poor nutrition and lack of bran in the diet, vitamin deficiency beriberi occurs.

Selenium and vitamin E (tocopherol) play an important role in the formation of DNA cells, as well as in oxidative reactions.

Fiber and other fibers quickly cleanse the intestines of toxic substances, toxins, and fats. Thanks to fiber, peristalsis is normalized and the state of microflora is improved. Thus, bran will help get rid of constipation and dysbiosis.

Fiber improves the condition of skin, nails and hair, and therefore gives beauty and health. In addition, it normalizes the removal of bile from the gallbladder during dyskinesia.

Bile acids bind to fiber, thereby reducing the amount of cholesterol in the blood. Therefore, bran is indispensable for the health of blood vessels and the heart. They will reduce the risk of atherosclerosis, heart attack, stroke and other diseases that occur due to narrowing or blockage of blood vessels.

In addition to cholesterol, fiber normalizes glucose and insulin levels, so bran is indispensable in the diet of patients with diabetes of all types.

The grain shells swell in the stomach and give a feeling of fullness. A person eats less and loses weight faster. Even 1-2 tablespoons of bran will relieve hunger. But we must not forget about a proper weight loss diet and exercise.

Recipes

Methods of preparation and consumption:

Eat a spoon (teaspoon or tablespoon) of bran and wash it down with 1-2 glasses of plain warm water.
Pour boiling water over them (for 10 g - 200 ml), leave for half an hour, drink without straining.
Rye bran with kefir and buckwheat with milk give a particularly good effect. Pour in the same proportions, leave for 30-40 minutes, drink in small sips.

Bran porridge

200 ml skim milk;
20 g oat bran;
10 g wheat bran;
a little sweetener;
a little salt.

Heat the milk without bringing it to a boil. Add bran. Cook for 5 minutes with constant stirring. Add salt and sweetener. Stir, cover, turn off. Leave for 10 minutes to thicken.

Soup

50 g oat bran;
1 liter of water;
1 onion;
1 egg;
2 chicken fillets;
a bunch of parsley;
a bunch of dill;
a little salt and pepper.

Boil the fillet, cut it into cubes, and put it back into the broth. Add finely chopped onion and raw egg there. To stir thoroughly. Cook for 10 minutes. Add salt and pepper. Cook for another 5 minutes. Add bran. Turn off the soup after 10 minutes. Before serving, garnish with chopped herbs.

Crumble

4 young zucchini;
100 ml olive oil;
a little salt and cumin;
50 g bran;
100 g flour.

Cut the zucchini into cubes, place in a mold, add salt, pour in oil, and place in the oven for 20 minutes. At this time, prepare the following mixture: bran, salt, flour. All this is rubbed by hand until smooth. Remove the zucchini, cover with the prepared crumbs and bake for another 20 minutes.

Pancakes

50 g bran;
50 g low-fat cottage cheese;
1 egg.

Mix all ingredients, pour the dough into a frying pan without oil. Fry for one and a half minutes on each side.

How to select and store bran?

In absolutely any supermarket in the “Diet food” section you can easily find and choose the best option for this product.

Different pricing policies and detailed descriptions on the packaging will help satisfy every customer.

There is no difference between them; even a low-cost product fully complies with all standard requirements.

To attract buyers, some companies use flavoring additives, flavor enhancers, gluten, and flour, but the benefits of bran from such a product disappear.

It is best to give preference to options without impurities and additives.

It is important to know that this product is odorless and tasteless, completely amorphous. Having opened the package, make sure there are no signs of mold, no bitter taste; a gray-brown color is considered the norm.

If the product is of high quality, then it should be stored in a glass jar with a tight-fitting lid, in a dark, cool place.

Side effects

Eating bran does not always result in the expected weight loss. If contraindications, dosages and expert advice are not followed, side effects are possible that will require stopping the diet:

gas formation;
formation of fecal stones;
when there is insufficient water, metabolic processes are disrupted;
bloating;
irritation of the intestinal walls;
dehydration.

If your health has worsened and does not return to normal within 2-3 days (during this time the body should have adapted to the abundance of fiber), you should seek medical help.

Bran for weight loss

One of the most popular reasons for adding bran to your diet is to lose or control weight. Bran by itself is not a “magic pill” and does not help you lose weight, but in an integrated approach to solving this issue, they provide good help.

Bran is a nourishing, but in most cases not particularly high-calorie food, which, on the one hand, helps suppress hunger for a long time, and on the other, cleanses the intestines, removing excess toxins, and normalizes its functioning. At the same time, bran contains enough useful substances that it can make up a good percentage of the daily carbohydrate requirement.