Bran appears in the process of processing grain crops. The grains themselves are ground into flour, and the crushed grain shells become bran. Initially, the product was considered exclusively waste suitable for feeding livestock. However, their beneficial properties as a substance consisting of coarse dietary fibers have finally been evaluated by nutritionists, so 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 shed 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.
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, reduces the level of cholesterol. 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. Vitamins of group B 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 systems, and contribute to the improvement of the condition of hair, skin, nails, and vision. Magnesium, potassium, chromium, zinc, selenium, copper are needed to reduce fatigue and normalization of metabolism, as well as to increase immunity.
The above facts, testifying in favor of bran, suggest that their use has a positive effect on the body, and not overweight. If it was the desire to gain 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 2 to 4 kilograms. At the same time:
- the diet does not change significantly (the menu for the day should include breakfast, lunch, dinner and one or two snacks;
- the consumption of fatty, sweet, smoked foods is limited);
- no alcohol, coffee ;
- eat 1 teaspoon or tablespoon of bran 3 times a day with water;
- one of the meals (most often breakfast or dinner) can 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;
- limit sweet, fatty, smoked, alcohol, and baked goods whenever possible;
- bran can be added to any liquid meals, such as soups (2-3 tablespoons per day), or consumed according to the already described scheme 3 times a day.
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 a chiseled figure and a thin waist. Most often, oatmeal is used: they quickly satisfy hunger, reduce the absorption of sugar, and normalize cholesterol levels.
Wheat bran is as healthy as oat bran and contains more insoluble fiber that regulates and normalizes bowel function. At the same time, they have a softer structure, so nutritionists advise starting taking this product with them, so that the body can more easily adapt to a new diet.
Rye bran helps cleanse the body of toxins and is effective in combating diabetes, obesity, and cancer.
Possible harm, contraindications of the product
Like many non-standard diets, such a diet is not for everyone. With exacerbations of diseases such as ulcers, gastritis, colitis, enteritis, it is better to adhere to a diet selected by a gastroenterologist for a particular disease. Periods of remission of these diseases do not prohibit the intake of bran, but at the same time you need to listen to your own well-being, since aggravation 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, it will not be superfluous to consult a dietitian, and possibly undergo some examinations.
Bran has a strong absorbent property and impairs the absorption of drugs, in addition, they reduce the absorption of a number of useful minerals: zinc, copper, and also contribute to the leaching of calcium. We are talking about the fact 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. And the taste properties of the product will not really please lovers of goodies, especially since a diet of this nature involves the maximum rejection of salt.
Reviews of this diet vary greatly, 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.
Just 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.