Millions of men and women around the world are ready to make any sacrifice in order to get rid of extra pounds.
Often, those losing weight decide on the most strict diets, refuse high-calorie foods, exclude meat products from the diet and eat only vegetables.
Attempts to lose weight in this way do not bring results and end in failures, after which the lost kilograms are returned, as they say, with friends.
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This pattern was noticed by French nutritionist Pierre Dukan. He invented a special power system, which he worked on for more than 30 years. A mandatory element of the Dukan diet is bran. He outlined its principles in his book “I Can Lose Weight,” which was published in 2000, and contained the answer to the question of what foods should be eaten on the Dukan diet and why bran is so useful for weight loss.
Since then, the Dukan bran diet has gained many followers who have managed to lose excess weight and maintain the results.
How should I eat Dukan bran?
One of the main nutritional components for those who adhere to the Dukan diet is oat bran. The product is simple, but sometimes difficult to find, especially in small towns. From such bran, savvy women are able to prepare a huge variety of dishes:
- they add bran to fermented milk products: kefir and yogurt to make them richer and tastier.
- They knead bran dough, which makes delicious, healthy bread and other baked goods.
- grind the bran and mix the batter for pancakes.
- They prepare delicious low-calorie desserts from bran.
Bran in the Dukan Diet
How to choose bran
The nutritionist offers his patients exclusively oat product. It consists of insoluble fibers rich in beta-glucan molecules, which are especially valuable for the body. Only oat bran has these properties, so it should be chosen for your diet.
Which oat bran is suitable for the Dukan Diet? You should not purchase a product that is sold on the market in buckets and bags. It is intended for feeding animals. To lose weight, purchase special purified bran. They are sold in pharmacies and health food stores.
When purchasing, you should pay attention to the grinding. An improperly crushed product loses some of its beneficial properties. The best option for the Dukan diet is medium-ground oat bran.
Benefits of bran for health and weight control
Combination of different bran according to diet stages
Bran is an indispensable source of fiber for humans. What are the benefits of bran? They have many unique qualities:
- they give you a feeling of fullness for the whole day and belong to the category of products containing “simple carbohydrates”, that is, if you eat bran for breakfast, you can be sure that throughout the day you will feel a surge of strength and vigor. This quality helps not only to feel good, but also to lose weight, relieving a person of hunger pangs and unnecessary snacks during the day.
- Bran contains a huge amount of useful microelements that can “correct” and improve digestion: cleanse the intestines of toxins, eliminate constipation or, conversely, diarrhea, and create a feeling of lightness.
- Another unique quality of bran is that it can regulate and, most importantly, reduce cholesterol levels in human blood.
Rules for the first stage of the Dukan diet
Is it possible to replace oat bran with wheat bran on the Dukan diet?
Oat bran is a source of soluble fiber, and wheat bran is a source of insoluble fiber:
- the first - reduces cholesterol levels in the blood;
- the second - promotes intestinal health.
Wheat bran contains more vitamins (thiamine, riboflavin, niacin and B6). Half a glass of the product contains only 60 calories and 12 g of fiber , and also has anti-cancer properties, unlike oat husks.
Experiments have shown that oat bran for breakfast reduces cholesterol levels by 10% compared to wheat bran, which provides a 4% reduction. Soluble fiber forms a sticky gel-like substance in the digestive tract, and it removes dietary fats from the body in the stool. Wheat fiber is good for the heart, but contains gluten, which is dangerous for people with celiac disease.
A whole grain consists of bran, germ and endosperm. White bread is made from a portion of the grain that has been removed from the husk and germ, which reduces the amount of beneficial vitamins, minerals, fiber and phytonutrients.
What is bran?
For those who do not know what “bran” is and cannot imagine its appearance, it is worth noting that this is not grain or husk, this is the same shell in which the grain was previously located. Simply put, this is the “waste” that remains after processing the oats. For a long time, people used bran only to feed horses and only after a while they discovered its healing properties.
the principle of action of bran on the human body.
What is the secret of such a simple product as bran?
The fact is that it contains such a unique molecule as beta-glucan, which can affect the human digestive tract:
- give a feeling of complete satiety - this process begins in the mouth, when the bran absorbs saliva. Once in the stomach, they also begin to absorb incoming water.
A spoonful of bran increases in size up to twenty-five times and that is why a feeling of satiety arises.
- give weight loss - being in the human stomach, bran is susceptible to the influence of all chemical processes: gastric juice and bile. As a result, bran is a “lump” of healthy amino acids and fats, which “inhibit” the absorption of simple carbohydrates in the body and facilitate the rapid burning of calories.
Principle
How to eat oat bran according to the Dukan diet? Every day for breakfast, they can be eaten dry or dissolved in low-fat kefir or yogurt. At the beginning of the 21st century, many wondered why the Dukan diet included bran, which was previously used to feed livestock. Dukan explained the benefits of bran for weight loss.
The fact is that this product contains many vitamins and minerals that are useful for losing weight: antioxidants, omega-3, vitamin C. They lower cholesterol and blood sugar levels, help cleanse the intestines and prevent colon cancer.
The product is especially useful due to its ability to create a feeling of satiety. Upon contact with saliva and entering the stomach, the mass increases several times in size. Thus, just 2 tablespoons of the product turns into a ball measuring almost 400 grams. In the intestines, oat bran continues to help those who want to lose weight. They prevent the absorption of fast carbohydrates and prevent you from gaining extra pounds.
How much bran should you eat per day while on the Dukan diet?
Bran consumption rate in the Dukan Diet
Since bran is a fairly high-calorie product, a natural question arises: how much can be consumed during the day.
The optimal amount for a person is three tablespoons. It is best to consume them in the first half of the day.
Be prepared for the fact that by consuming bran you may not feel hungry for a long time or even lose it altogether.
Dukan nutrition scale
Rules for the second stage of the Dukan diet
Which bran to choose according to the Dukan diet?
The amount of fat, protein and carbohydrates in oat and wheat bran differs slightly. Both products help get the required amount of B vitamins. A tablespoon of wheat bran provides 10% of the daily value of thiamine, riboflavin, niacin and vitamin B6. Oatmeal contains three times more thiamine, but less other substances. Both products replenish magnesium, phosphorus, manganese and selenium.
Wheat bran helps increase the body's metabolism of estrogen, helping to reduce the risk of developing breast cancer. Fiber reduces the presence of carcinogens in the intestines.
Scientists recommend adults consume about 25-35 grams of fiber per day, but most only get 12 grams , which is not enough for healthy gut function. The colon removes toxins from the body, and bacteria produce vitamin K and accompany the synthesis of other substances. New data has shown that the content of serotonin, which is responsible for mood, is regulated by the intestines. Therefore, fiber in the diet is important for the person as a whole.
Can you eat bread on the Dukan diet?
Probably everyone who adhered to any diet sooner or later “missed” bread. Focusing on the permitted products, you can always try to bake simple bread, which will not only be dietary, but also useful for losing weight. This bread will bear little resemblance to a white loaf or a gray brick from the store, but it will not spoil your figure.
If you have modern equipment in the kitchen: a bread machine and a multicooker, the process of making dietary bread is reduced to a minimum.
How to eat bread according to Dukan?
How much bread is allowed at stage 3 of the Dukan diet?
Bread according to Dr. Dukan's diet is baked goods made from bran, without any admixtures of wheat flour. In order to knead the dough, only low-fat dairy products and eggs are used.
You can prepare such bread in a bread machine, but if you don’t have one, you can get by with a slow cooker.
For a recipe for making bread according to Dukan, see the article Recipes for desserts and pastries according to Dukan with bran.
How to use oat bran in the Dukan diet?
Bran comes in different fractions (small and large particles). They can be added to yogurt, kefir, minced meat when preparing cutlets or other dishes.
Bread according to Dukan
You will need two tablespoons of oat bran and a spoon of wheat bran, half a bag of baking powder, 1 tbsp. l. soft cottage cheese with zero fat content (you can use kefir), egg.
Grind the bran to flour, mix with the remaining ingredients, and transfer to a heat-resistant form. Bake in the microwave at 750 W for 4-5 minutes. Cut the cooled bread into slices.
Bran pancakes
You will need ground oat bran (two tablespoons) and wheat bran (one tablespoon), an egg, and warm kefir to give the desired consistency. Knead the batter, adding salt, sweetener to taste, cinnamon or spices. Bake pancakes without oil in a non-stick frying pan.
Porridge with vanilla
You will need three tablespoons of oat bran, 150 ml of low-fat milk, a teaspoon of vanilla extract and a sweetener (tablets or powder) to taste. Pour the bran with milk, mix with other ingredients and heat for a minute in the microwave. Stir the porridge and leave to swell, then heat for another half a minute.
Dr. Dukan chose oat bran because of its ability to gel when exposed to water and because of its combination of two types of fiber. Another significant reason is gluten intolerance in some people, in which products made from wheat, barley, and rye should not be consumed in order to avoid the symptoms of celiac disease - bloating and diarrhea. However, cross-contamination with other grains can occur during the production of oat bran, which will also cause a reaction in people with gluten sensitivity.
An alternative would be to use rice bran or oat bran , but labeled as gluten-free.
What is Dukan cake?
Flatbread or “Biscuits” according to Dukan’s recipe
Flatbread is a kind of bread that is allowed to be consumed by those who adhere to the Dukan diet. It is baked from oatmeal, that is, oat bran ground into flour. It is a dietary dish and can be eaten with first and second courses.
Perhaps visually such a cake is not similar to the one that appears in your imagination. Dukan flatbread (also called “galette”) is a dense, thick bran pancake that was originally intended for breakfast. A fried egg was wrapped in it and eaten.
You can give the cake any shape: flat, round, square and even curly. It also doesn’t matter where you bake it: in the oven, slow cooker, bread maker.
Dukan flatbread recipe
Rules for the third stage of the Dukan diet
How should you consume cake, muffins and pudding according to Dukan?
The Dukan diet is quite varied and in some cases it allows you to eat desserts, for example cakes, puddings as a treat.
Such cakes are mainly based on products with a high protein content, low fat content and low carbohydrate content.
An original and unusual dessert for those who adhere to the Dukan diet will be pudding. There are different puddings, but the most delicious is chocolate, which is served with fresh berries and a sprig of mint. You can sprinkle it with some kind of cinnamon for beauty.
Diet cake as a delicious treat on the Dukan diet
A dish like a cupcake is easy to prepare at home. This is especially nice when the diet allows it . These muffins include muffins mixed with bran and cottage cheese dough. They are easy to bake and low in calories. They will be a wonderful variety for someone losing weight.
For the recipe for making cakes, muffins and pudding, see the article Recipes for desserts and pastries according to Dukan with bran.
How should you use Dukan cottage cheese casserole?
Following this diet, very often you can pamper yourself with cottage cheese casserole. By the way, the taste of the dietary casserole is in no way inferior to the usual one and reminds many of the one baked by mother or the cooks in kindergarten. It is very easy to prepare such a casserole at home, especially since a modern kitchen necessarily has such a device as a multicooker.
The casserole prepared according to the nutritional recommendations of the Dukan Diet is very tasty and at the same time contains a minimal amount of calories.
For cooking recipes, read the article Recipes for desserts and pastries according to Dukan with bran.
The casserole is best consumed for breakfast, as it will provide the required amount of calories that you will burn throughout the day.
Rules for the fourth stage of the Dukan diet
Stages
What bran is needed for the Dukan diet? The technique involves eating exclusively oat bran. Its main advantage is the absence of the need for grueling hunger strikes and giving up all usual foods.
In addition to daily consumption of oat bran on an empty stomach, you need to eat according to a special plan, which contains 4 stages:
- Pierre Dukan called the first stage “Attack”. During this period, several kilograms are lost in a short period of time. The stage lasts from two to 5 days depending on the initial weight. The menu these days includes, in addition to oat bran, low-fat protein foods. This could be lean meat or fish, low-fat dairy products, eggs. Fats and carbohydrates are completely excluded. The daily dose of bran is one and a half tablespoons.
- The second stage is called “Cruise” or “Alternation”. For breakfast, eat 2 tablespoons of oat bran daily. In addition, the menu includes proteins and carbohydrates. Meals should be alternated. For two days the diet includes only protein foods, the next two days carbohydrates are also allowed. The stage lasts until the person losing weight achieves the desired result.
- The next stage of the Dukan bran diet was called “Consolidation”. The basic rule is to adhere to the principles of a healthy diet and eat 2.5 tablespoons of bran for breakfast. The duration of this stage depends on the number of kilograms lost. For every kilogram of weight lost, 10 days of dieting are required.
- The last phase of the diet is “Stabilization”. The principle of nutrition invented by Pierre Dukan is not just a diet, but a way of life. The nutritionist recommends eating 3 tablespoons of oat bran for breakfast throughout your life, and fasting on pure proteins one day a week. This will help maintain the results obtained from the diet.
How to eat pies according to Dukan?
The Dukan diet is different in that there is a wide variety of dishes on its menu. Pies are no exception. Pies are a ban on many diets, and therefore it’s worth trying to make yourself a dietary pastry at least once in your life. However, these pies are distinguished by an unusual ingredient in the dough - gluten , which is not so easy to find.
Gluten is a substance, a protein, that is obtained from wheat.
However, for some people, gluten (gluten) is not suitable for digestion, so it must be consumed with caution, controlling the amount eaten. People with celiac disease are strictly prohibited from consuming gluten. Recipes for dietary pies in the article Recipes for desserts and pastries according to Dukan with bran.
Bran and health hazards
Bran consumption has increased in recent decades due to the popularity of the Dukan Diet, claims about the health benefits of fiber, and confusion about how much bran a person needs. Many are forced to take them due to frequent constipation. However, abuse of coarse dietary fiber can lead to the opposite result . For example, a patient in England had to undergo surgery to remove a lump of stuck tissue from his intestines.
Bran contains a lot of phytobezoars - large accumulations of plant fibers that are necessary for the digestion of some animals, but are not completely absorbed in the human gastrointestinal tract and sometimes accumulate. There are several known cases of intestinal obstruction due to bran. The risk increases for vegetarians who abuse plant foods and older people with slow intestinal motility.
Bran also contains phytic acid, which blocks the absorption of calcium, magnesium, iron, zinc, copper and vitamin B6. The husks tend to absorb all the chemicals that are sprayed for pest control. Therefore, it is better to get fiber from vegetables and fruits .
How to eat Dukan diet pies?
Diet pie according to Dukan's recipe.
Following this diet, you can treat yourself to such a dish as meat pie. It's not difficult to prepare. It requires a set of the simplest ingredients, and its taste is in no way inferior to a regular meat pie. You can cook this pie either in the oven or in a slow cooker; in any case, it will turn out tasty and nutritious. For the filling in this pie, any lean meat is used: rabbit, chicken, turkey, beef - in a boiled state. You will not only be able to eat deliciously, but also lose extra grams.
The pie recipe is here - Recipes for desserts and pastries according to Dukan with bran.
How to eat Dukan pancakes?
Pancakes with oat bran according to Dukan's recipe
Pancakes are a common and favorite dish. They can be eaten for breakfast and lunch, making them a convenient snack at work or on the go. In the Dukan diet, pancakes are offered during the first “Attack” stage, when intense weight loss occurs. It suggests baking special pancakes using bran flour. They perfectly satisfy the feeling of hunger, give energy for the whole day and health. Preparing these pancakes is not difficult and quick.
The benefits of bran are undeniable not only for weight loss, but also for health in general. Therefore, it is necessary to consume bran throughout your life.
It’s best if these are delicious favorite dishes.
