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 doctor Pierre Ducane included bran in the diet of the famous Ducane diet.
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Among other things, bran is a very useful product. They do not have 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 abruptly, in large quantities. You can start with a few pieces, if bran in granules, and with 1 teaspoon, if ground. Bran does not eat dry food, they must be washed down with liquid. If you eat a small amount of bran before dinner, this will significantly reduce the feeling of hunger. The bran fibers will fill the stomach, and you absolutely will not want to eat a large portion of other food. Gradually, you can increase the dose of bran to 1-2 tbsp. spoons, but don’t need to be too zealous, as this product also enhances intestinal motility.
It is also very good to eat bran for breakfast - they can be added to porridge, granola, yogurt or cottage cheese, as well as to cook oatmeal pancake.