Bran is a hard shell of grains, coarse dietary fiber. They, like a sponge, absorb a large amount of liquid, take up a lot of space in the stomach, thereby causing a feeling of satiety. No wonder the French physician Pierre Ducan included bran in the diet of the famous Ducan diet.
Among other things, bran is a very useful product. They have no cholesterol, they cleanse the body of toxins, improve fat and carbohydrate metabolism, and also contain B vitamins, phosphorus, magnesium and iron. There are oat, rye, buckwheat, rice bran.
How to use bran for weight loss?
The most important thing is not to introduce them into the diet abruptly, in large quantities. You can start with a few pieces if the bran is in granules, and with 1 teaspoon if it is ground. Bran is not eaten dry, they must be washed down with liquid. If you eat a small amount of bran before dinner, it will significantly reduce the feeling of hunger. The bran fibers will fill your stomach, and you won't feel like eating a large portion of other foods at all. Gradually, you can increase the dose of bran to 1-2 tbsp. spoons, but you do not need to be too zealous, since this product, among other things, enhances intestinal motility.
Oat bran pancake
Ingredients:
- 1 1/2 tbsp. spoons of oat bran;
- 1 1/2 tbsp. spoons of dietary cottage cheese or yogurt;
- 1 egg or egg white;
- vegetable oil.
Preparation:
Mix the bran and cottage cheese, beat in the egg. Stir until smooth. Pour a little sunflower oil into a preheated frying pan. Spread out the mixture and fry on each side for 2-3 minutes.
Contraindications for taking bran: acute gastritis, stomach ulcer, colitis, pancreatitis, allergic reactions to the product. Consult a physician before use.
