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Bran appears during the processing of crops. Grains themselves are ground into flour, and the crushed shells of grain become bran. Initially, the product was considered exclusively waste suitable for feeding livestock. However, their useful properties as a substance consisting of coarse dietary fiber were finally evaluated by nutritionists, therefore, athletes and just those who monitor their health and weight are increasingly including the supplement in their diet.
The bran diet is one of the popular ways to lose extra pounds without exhausting the body with hunger strikes or strenuous exercise. Of course, without a balanced diet and sports activities, it will be more difficult to bring the figure back to normal, so combining a diet and moderate physical activity will give a visible result.
Useful Properties
Bran is a product that consists of coarse plant fibers or fiber. These fibers are digested for a long time in the gastrointestinal tract and tend to swell with a sufficient amount of liquid, which gives a feeling of fullness for a long time. This is not the only plus in favor of this dietary supplement: the soft mass that the swollen bran forms moves through the intestines, cleansing it of toxins and toxins. Fiber binds bile acids in the intestines, lowers cholesterol levels. Bran also has a normalizing effect on blood sugar levels.
In addition, bran contains a complex of useful substances, without which the normal functioning of the body is impossible. B vitamins help with increased fatigue, have a beneficial effect on the nervous system. Vitamins A and E are important for the normal functioning of the cardiovascular and endocrine system, contribute to improving the condition of hair, skin, nails, vision. Magnesium, potassium, chromium, zinc, selenium, copper are necessary to reduce fatigue and normalize metabolism, as well as to increase immunity.
The above facts, testifying in favor of bran, say that their use has a positive effect on the body, and not suffering from overweight. If it is the desire to find a slim figure that led to bran, nutritionists offer several types of bran diets for weight loss.
Diet and fasting days on bran
It is necessary to start taking the product with small amounts – in the first days, 1 teaspoon 3 times a day will be enough. Within three hours after this, it is necessary to exclude food intake, but water after bran must be drunk – at least 3 glasses. For the next 5-7 days, you can increase the amount of bran consumed to the maximum – this is 3 tablespoons per day, which can be divided into 3 doses. Bran can not be consumed dry, they must first be poured with boiling water for about 30 minutes. The remaining liquid is drained, and the additive itself is ready for use.
A two-week diet will help you lose a pound from 2 to 4. Wherein:
- the diet does not change significantly (the menu for the day should include breakfast, lunch, dinner and one or two snacks;
- consumption of fatty, sweet, smoked is limited);
- excludes alcohol, coffee;
- need to eat 1 teaspoon or tablespoon of 3 bran once a day, washing them down with water;
- One of the meals (most often breakfast or dinner) may consist only of bran.
Long-term diet (up to 3 months):
- allows you to lose 3 kilograms per month;
- does not require major changes in the usual diet;
- whenever possible it is better to limit the intake of sweet, fatty, smoked, alcohol and bakery products;
- You can add bran to any liquid dishes, for example, soups (2-3 tablespoons per day), or use 3 once a day according to the scheme already described.
Fasting day on bran helps to normalize bowel function and eliminate the problem of constipation. Before him, you need a little preparation: the day before, eat 1-2 tablespoons of bran and drink 2-3 glasses of water, and all this no later than an hour or two before bedtime. During the fasting day itself, it is allowed to drink water – as much as the body requires, at least 1,5 liters. Fat-free kefir is also allowed – 1-2 liters. All meals are 2 tablespoons of bran 3 times a day. Be sure to drink them with water, otherwise a full-fledged healing and fat-burning effect cannot be achieved.
Varieties of bran used for weight loss
Oat, wheat and rye bran are the most popular in the fight for chiselled figure and thin waist. The most commonly used oatmeal: they quickly satisfy hunger, reduce the absorption of sugar, lead to normal cholesterol levels.
Wheat bran is no less useful than oat bran, and contains more insoluble fibers that regulate and normalize the bowels. At the same time, they have a softer structure, so nutritionists advise starting the reception of this product with them, so that the body can more easily adapt to the new diet.
Rye bran helps cleanse the body of toxins and toxins and is effective in the fight against diabetes, obesity, and cancer.
Possible harm, contraindications of the product
Like many non-standard power schemes, this diet is not allowed to all. With exacerbations of diseases such as ulcers, gastritis, colitis, enteritis, it is better to follow a diet chosen by a gastroenterologist for a particular disease. The periods of remission of these diseases do not prohibit the taking of bran, but at the same time you need to listen to your own well-being, since exacerbation of existing problems with the gastrointestinal tract is possible. Indigestion and protein intolerance are also an obstacle to the use of the product.
It is important to remember that before starting a diet there will be no need to consult a dietitian, and, possibly, to undergo some examinations.
Bran has a strong absorbent property and impair the absorption of drugs, in addition, they reduce the digestibility of a number of useful minerals: zinc, copper, and also contribute to the leaching of calcium. The point is that the use of supplements on an ongoing basis is quite capable of doing more harm than good. And overeating can cause colitis, increased gas formation in the intestines and diarrhea. Yes, and the taste of the product is not very pleased lovers of goodies, especially since a diet of this nature involves the maximum rejection of salt.
Reviews about this diet vary significantly, from completely negative to satisfied and positive. Nutritionists and those who have experienced the effect of diets on themselves note an improvement in overall well-being, a decrease in fatigue and normalization of bowel function, while weight loss can not be achieved in all cases. Why is this happening? The reason is simple: bran is not a “magic pill” for weight loss, and its use alone is not enough to reduce weight and fight body fat. It is this feature of the product that causes dissatisfaction with those to whom this diet did not help at all. The result obtained largely depends on whether it was possible to limit oneself in sweets, fatty and fried foods, whether the food was complete and balanced, and the number of meals was sufficient, whether attention was paid to sports.
Simply supplementing your daily menu with this popular supplement is often not enough to get a slim figure, because bran is not a superfood, but just an active assistant on the way to gaining a beautiful and toned body.