Bran is a hard shell of grain, combining dietary fiber. They are not digested with the help of enzymes of the gastrointestinal tract, but are remarkably fermented and take part in the nutrition of the microflora of the large intestine. Bran consists of the skin of a grain (or color coat), a grain germ, an aleurone layer of grain — a series of large thick-walled cells that are filled with nutrients (fats, proteins, minerals and vitamins).

Varieties of bran depend on the type of processed grain and are: wheat, rice, rye, barley, buckwheat and others. They can also be rough or thin, large or small - it depends on the degree of grinding.

How to choose

Practically in any modern store you can find the section "Dietary Nutrition" and purchase bran. On sale there are all their types with a different description and price. There is no difference, even the cheapest will correspond absolutely to all the organoleptic properties of a particular type.

Bran is a product with almost no smell and taste. Opening the packaging, you should smell them and make sure there is no smell of mold. You also need to try bran, so they were without bitterness. It is also necessary to pay attention to the color - normally it is gray-brown.

On the market, bran can still be found in the form of pills, "corn sticks" and chips, which have different taste qualities. But it should be understood that gluten is given the form of flour and this is not pure bran, but a combination of dietary fiber and flour. Very often, manufacturers produce bran with different flavors. Such packaging can be safely put back on the shelf and pay attention to the search for bran without additives and impurities, since they will be much more useful.

How to store

Store the bran only in tightly closed banks, in which they should be poured immediately after purchase. The shelf life is long and depends on the storage conditions.

Cultural reflection

In the modern world, bran is looked at as waste and is used at best for feeding to animals. But even our ancestors of the nobility that white flour, although more tasty, does not contain anything other than starch, and because of this is not useful, and in large quantities, even harmful. That is why flour was used only on holidays, and every day they baked whole-wheat bread, mixing bran.

Calorie bran

Bran, despite the large number of valuable biological substances, have a low nutritional value. So the caloric content of wheat bran is only 165 kcal, rye - 221 kcal, and cooked oat bran contains only 40 kcal. All of them are very useful and perfectly help in the fight against obesity. It is also good to include in the diet, as a substitute for white bread, “Doctor’s Bread”, their caloric content is 242 kcal.

Nutritional value per 100 grams:

There are many varieties of bran and each species has its own nutritional value. The table shows data on several of them.

Useful properties of bran

The composition and availability of nutrients

Bran have a very rich and rich composition. Wheat combines the complex of vitamins PP, B1, B2, B6, E and provitamin A necessary for the organism. They are rich in such mineral substances: magnesium, potassium, chromium, copper, zinc and others. It is this composition that makes bran an indispensable dietary product. They are also rich in insoluble fiber and are useful in reducing the risk of developing various colon diseases.

Barley and oat bran reduce the level of cholesterol in the blood due to the content of soluble fiber. Studies have found that taking 60 grams of these bran daily can lower cholesterol levels by 7-10%. Rice bran contains niacin, thiamine, iron, phosphorus.

Bran contains a large amount of selenium, which, in combination with vitamin E, are involved in the oxidative processes of the human body. He also participates in the synthesis of DNA.

Useful and healing properties

Bran is extremely useful for normalizing the functioning of the digestive organs, especially in case of atony and intestinal dyskinesia, gall bladder, constipation and stagnation of bile. Scientists have found that microbes, toxins, toxic salts of heavy metals (mercury, lead, cadmium) and cholesterol are removed from the intestines when they are regularly used as food for bran.

The high content of potassium, magnesium and vitamins helps to normalize blood sugar levels, reduce blood pressure and limit obesity. Dietary fiber improves the intestinal microflora and prevent the occurrence of dysbiosis. Bran develop biliary excretion in hypomotor dyskinesia. And they help people who suffer from frequent constipation and are overweight. Those who want to lose weight have a great benefit: with a large amount of fiber, food is absorbed more slowly, the feeling of fullness lasts longer and the intestinal motility increases, which reduces the absorption of nutrients.

So, summarizing the beneficial properties of bran, we can conclude that they are shown to healthy people and those who struggle with such diseases: hypertension, atherosclerosis, obesity, intestinal atony, biliary dyskinesia, bile stasis, chronic constipation, varicose veins.

In cooking

Bran is successfully used in cooking. When baking it is recommended to add 60-100 grams of bran to 500 grams of flour. Dishes with their addition is one of the main ways of enriching the daily diet with vegetable fiber. Instead of bran, bran is added to different cutlet mass from meat, fish, vegetables, cottage cheese dishes, instead of semolina - in casseroles, soups, sauces, jellies, compotes, jelly, and instead of rice - stuffed vegetables and meatballs. Bran is an excellent additive to fish, dairy, pumpkin soups and salads.

In cosmetology

Bran is widely used in cosmetology in different directions. They are not only useful for the human body, but also excellent assistants in the active struggle against obesity. A large number of plant fibers that are part of the bran, when consumed, slowly digest, swell in the stomach and increase the amount of food eaten - this creates the illusion of satiety. Fiber has a positive effect on eliminating the main cause of obesity - metabolic disorders.

Bran, especially rice and almond, are actively used as a component of home cosmetics. Masks made from bran milk for soft peeling, lifting and softening the skin are very popular. Facial cleansing can be done with oat, wheat, or rice bran. To do this, moisten the skin with warm water, pour bran with a small amount of water and stir until a slurry forms. Hands apply it on the skin. After 15 minutes, wash off the mask with water.

A pleasant sensation of softness and cleanliness of the skin of the body is given by a bran bath. For this procedure, you need to wrap 200 grams of bran in a double layer of gauze and hang it on the faucet, so that the water flows down the bag. After filling the bath you can chat in it the same bag. Having taken water procedures, do not wipe the skin with a towel.

Bran can improve hair by applying a decoction containing a large number of micronutrients that improve the structure of the hair and give it a silkiness.

Dangerous properties of bran

Bran is contraindicated in acute exacerbations of diseases of the gastrointestinal tract: colitis, gastritis, enteritis, duodenal ulcer, stomach, erosions, diarrhea, adhesions in the abdominal cavity.
   Reception can be renewed only when the acute period subsides, and then with caution and in small doses. Eat bran can only pre-process them with boiling water, as they must be washed down with plenty of water.
   Do not forget about the allowable amount of bran, which must be agreed with your doctor, as excessive use can lead to exacerbation of diseases and disruption of the bowel: abdominal distension, flatulence and more.

One of the stories of the program “Everything will be good” will acquaint you with the secrets of easy weight loss with the help of bran.

Bran is a product that has long been used to treat digestive problems, and then undeservedly forgotten. Today, the beneficial properties of recycled cereal shells are proven. Dietitians around the world recommend eating bran for food.

What are bran?

Any grain consists of the germ, starch layer and shell. By the time the grains are sent to the flour mills, all the biologically active components of the starchy layer die off, losing their beneficial properties. Living cells remain only outside. During processing, it is this part of the grain, as well as the germ and the peel, that are sifted out (“chopped off”, that is, become bran). The flour is starchy layer of grain, which does not have any useful properties.

So, bran is a product of cereal processing, which contains many biologically active substances, vitamins, minerals, micro and macro elements.

They consist mainly of coarse dietary fiber (fiber), the benefits of which should not be underestimated. Also this product is a source of vitamins A, E, group B. The bran also contains magnesium, zinc, potassium, calcium, fluorine, selenium. In the processed products of cereals there are other macronutrients, but in insignificant quantities.

Product Types

Bran can be found in stores, on shelves with diet food. Wheat is most often sold, but in general there are products of processing of any cereals. What kind of bran is better - wheat, rye or oat? What is the difference between their properties? What is useful bran?

Oatmeal is an excellent product for the prevention of rectal cancer. They are well removed substances carcinogens from the body.

Rye is a source of polyunsaturated fatty acids - natural antioxidants that slow down the aging process and neutralize the action of carcinogens. In addition, rye by-products increase immunity and are very useful in the cold season.

It does not matter what bran to eat - oatmeal, buckwheat, or others - after all, they have a common feature - they not only cleanse the intestines, but also the entire body from a variety of harmful substances.

This “brush” for intestines

In the middle of the 20th century, nutritionists turned their attention to fiber (dietary fiber). It turns out that if a person does not eat coarse, poorly digestible food, problems with the gastrointestinal tract begin: constipation, bloating, flatulence. Harmful substances that accumulate in the body, lead to various diseases, including cancer.

Fiber (which contains all kinds of bran in large quantities) acts like a brush for the stomach and intestines. It does not allow food to "stagnate": everything that is not absorbed in the stomach, quickly passes into the intestines and is eliminated from the body. To get fiber, it is best to eat a handful of bran. On the way to the intestines, they soak, swell, become like a soft sponge. It collects all the most harmful deposits from the mucous membrane of the organs of the digestive system, absorbs heavy metals and all the unnecessary things in the body. Then removes slag out.

As a result of the absorbing properties of the product, constipation, spasms, and increased gas formation recede. The whole process of digestion is getting better.

Skin use

The appearance of a person is directly related to his health. Good digestion, lack of toxins and decomposition products in the body - a guarantee of clean, smooth skin, healthy hair, strong nails. In this sense, bran can be an indispensable supplement to your diet.

In addition, this product is a source of vitamins A and E. The first positive effect on the skin, gives it density and elasticity. The properties of this substance make it useful for the prevention of myopia and hyperopia.

Vitamin E promotes hair growth and strengthens the nails, heals small wounds on the skin, smoothes wrinkles. You start to look much better.

You can make anti-aging masks using bran. Take 2 tablespoons of finely ground product and one yolk of raw chicken egg, mix. Add a teaspoon of warm water and wait for the mixture to swell. Stir the mask until smooth. Lubricate the resulting mass of face, leave for 15-20 minutes, then rinse.

Application for weight loss

Bran - a great solution for those who lose weight, and at the same time wants to improve their health. The fact is that this product is very hygroscopic. Absorbing moisture, it swells several times. Mass fills the stomach, causing a person to feel satiated. While it is digested (and this happens for a very long time due to its high fiber content), you will not be hungry. The product can be replaced with one meal or add it gradually to different dishes.

But do not get carried away too much! Nutritionists recommend eating no more than 2 tablespoons of the product per day, if you want to clean the body. If the goal is to reduce weight, then you need to use 2 tablespoons of bran 15 minutes before meals 3 times a day. To get rid of constipation, they eat 1 tablespoon of this product 3 times a day before meals.

Other benefits

This product is very useful for the nervous system. Due to the content in it of magnesium and B vitamins, it relieves irritability, anxiety, stress. Bran has calming properties; They help women with quick temper and tearfulness at the beginning of a cycle.

Cereal cleaning products are indicated for the prevention of diabetes mellitus and atherosclerosis. They stimulate the metabolism, help clean the bloodstream from cholesterol plaques.

Contraindications to the use

Bran should not eat when:

• stomach ulcer;
• duodenal ulcer;
• acute gastritis.

Do not eat dry bran directly from the packaging. In order to benefit from the product, it is better to slightly soak it or at least drink it. You can soak the bran in boiled water, in jelly, drink them with herbal tea, juice, compote - as you like. Add a tablespoon of the product in cereals, soups, various casseroles, stews.

Porridge "Morning"

You will need:

• any bran (oat, wheat, rye) - 2 teaspoons;
• water is a glass.

In the evening, cover the bran with water and refrigerate. In the morning, eat the resulting porridge.

Tonic decoction

You will need:

• any bran (oat, wheat, rice, rye) - 1 tablespoon;
• water - 2 cups;
• honey - 1 tablespoon.

Boil the water. Put the bran in a saucepan, pour boiling water over it, cook for 40 minutes over low heat. Turn off the gas, add honey, carefully move. Pour broth into a jar with a tight lid and take 50 ml 3 times a day. Keep ready to drink in the refrigerator.

Bran - a great product for those who want to do the improvement of their body. Dietary fiber - an important element of the human diet. In bran there are a lot of them. Eating this product, you clean the gastrointestinal tract, normalize blood pressure and metabolism. Include it in your diet, and soon you will experience the pleasure of the result.

Expert opinion

As for losing weight, bran is often recommended to add to the diet. And then many are beginning to act on the principle "the more, the better." Like, eat more bran and lose weight faster. Everything needs measure. I would recommend eating no more than 2 tablespoons of bran per day, even if you are on a diet. And don't forget that another great source of fiber is fresh fruit. Eat them in the morning, not mixing with other products - so they will bring maximum benefit.

Alina Semenova, nutritionist

Rye bran is by its nature the most common product of grinding ground crops into flour. Being shells of seeds, they can have varying degrees of grinding and therefore are small or coarse.

Their scope is extensive - they can be used in the production of bakery products, and in the preparation of the menu of therapeutic nutrition.

Features of the chemical composition of rye bran, the use of components

The composition of rye bran is 40% represented by dietary fibers that help prevent the development and heal of such diseases as gastritis, impaired intestinal microflora, colon cancer, gallbladder and liver disease, pancreas, chronic vascular disease.

Due to such components as starch, fats in small doses, vitamins A, B and E, the mineral components of bran are an effective tool in the fight against excess kilograms.

The composition of rye is saturated with various substances that various parts of the body so need, for example, muscles, brain, vessels, heart, tissues.

The composition of rye bran is rich in iodine, the sufficient content of which in the body ensures the normal functioning of the thyroid gland.

Useful properties of rye bran: how to take the product correctly

Rye bran is considered to be the orderlies of the human body. And there are good reasons for this. With regular use of rye bran, intestinal cleansing is quite effective and, as a result, prevention of many dangerous diseases, including oncology.

Bran from grinding rye cleanse the body of radionuclides, blocking their harmful effects on the internal organs and provoking the development of cancer. With a qualitatively cleansed inside the body, the external beauty of hair, skin and nails becomes a constant companion of life. Moreover, regular consumption of bran can cleanse the skin of such natural deficiencies as acne, acne. To eliminate acne, you can prepare a mixture of a glass of any dairy products and a pair of bran spoons. This composition must be taken twice a day on an empty stomach.

Thanks to cellulose, the quality composition of the blood is regulated, the level of sugar and harmful cholesterol in the blood is lowered, the cells are renewed. Rye bran is suitable for the diet of people with diabetes.

Rye bran has many beneficial qualities:

Increase the protective properties of the body and help resist various infectious and viral diseases;

Normalize glucose levels;

Relieve constipation and normalize stools;

They cleanse the body of accumulated toxins and toxic substances;

They have a choleretic effect on the body and an expectorant effect;

They are an excellent preventive product against gallstone disease, as they stimulate the production of bile, its outflow from the body, protects against stagnation in the channels and transformations in the form of deposits;

Hunger is quickly satisfied, which is a positive feature for use as a dietary product.

As a prophylactic, rye bran is used to maintain the normal functioning of the liver, gallbladder, pancreas. Due to the regular consumption of bran, you can adjust the work of the cardiovascular system and regulate unstable blood pressure. From bran you can prepare decoctions for the treatment of colds, especially bronchitis.

Contraindications to the use of rye bran and harm to the body

Rye bran can not only carry great benefits for the body, but also cause harm in case of non-compliance with the rules of use. The main ones are:

The course should be up to 14 days, and their number from 6 to 8 per year;

To reduce the aggressive effects on the walls and gastric mucosa, it is necessary to use bran in combination with yogurt, kefir, add the product to ready meals;

With existing diseases of the gastrointestinal tract in the period of their exacerbation should not eat rye bran in order to avoid harm to the body.

In its structure, rye bran is coarser than wheat or oat bran. Therefore, it is recommended to include them in the diet in mixtures, but not in pure form. Thus it will be possible to balance the composition.

If you are allergic to cereal plants, bran should also be excluded from the diet. It is not recommended to use the product simultaneously with the intake of drugs due to the increased adsorption capacity of bran, leading to a decrease in the absorbability of the drug and its effectiveness. At such periods of life, it is best to simply give up bran from time to time.

Poor rye bran is not compatible with a fragile children's body. The rigid structure of the product will harm the mucous membranes of the child's stomach. Do not enter into the diet even softer varieties of bran at least up to 7-8 years of age children. Replenish the supply of fiber in the body of children need cereals, vegetables, fruits.

Rules for the use of rye bran: the use of weight loss and its intended use

Rye bran is often used to reduce weight. 80% of the product consisting of fiber rather quickly fills the stomach and causes a feeling of fullness. At the same time, all vitamins, nutrients and minerals that are missing and necessary in the dietary diet are also ingested.

The principle of bran is simple - once in the stomach, the product begins to absorb the liquid and swell several times. At the same time, together with the liquid, a lump, being in the body, will absorb all fats, toxins, cholesterol and other harmful substances.

Rye bran can have three options for presentation:

In powder form;

In the form of bread with a mixture of ingredients;

In the form of granules.

The first option is suitable for creating fat burning cocktails, breading and additives to main dishes. Two other options can be replaced by ordinary bread during a meal.

The nutritional value of bran is quite high - 220 kcal per 100 g of product. Therefore, it is recommended to eat no more than 30 grams of rye bran per day. This amount is enough to remain beautiful and healthy.

Bran - a by-product in the processing of grain. It represents the outer shell of the cereal, which is valued for its high content of insoluble fibers, or fiber. Previously, the husk was allowed exclusively for livestock feed, until scientists found in it a huge benefit for the human body. Today bran is a popular product in dietetics. It should be remembered that only the correct use is able to benefit, eliminating the side effects.

• wheat;
• rye;
• rice
• oatmeal

Sometimes you can find flax, corn, barley, buckwheat and other types of products for sale. Undoubtedly, they all contain a large amount of fiber, all are useful, but work differently, have their own composition and taste. Also bran differ in purity. The thinner and better processed grain shell, the lower the carbohydrate content and caloric content, the more insoluble fibers.

What is inside: chemical composition

You can not talk about the benefits or harms of the product without familiarization with the composition. Depending on the initial raw materials, calorie content, the content of vitamins and mineral substances are different. Rice bran contains a large amount of phosphorus, iron, thiamine. Wheat is rich in potassium, magnesium, chromium, zinc. Oat bran is considered a leader in fiber content. They are the essential component of the world famous diet of Dr. Ducane.

Calorie table per 100 g of product

Table of vitamins and minerals in bran of different types per 100 g of product

Vitamins	% of the daily norm
	Rice	Oatmeal	Wheat
Choline	6	6	-
B1	184	78	35
B9	16	13	-
B2	16	12	32
B6	204	8	65
B5	148	30	44
Vitamin E	33	7	10
Vitamin PP	170	5	53
Vitamin A	-	-	1
Vitamin K	2	3	2
Minerals
Selenium	28	82	141
Phosphorus	210	92	119
Sodium	-	-	1
Iron	103	30	59
Magnesium	195	59	153
Calcium	6	6	7
Zinc	50	26	61
Potassium	59	23	50

In fact, the composition of nutrients, vitamins, carbohydrates and minerals in bran is not as important as the presence of fiber. It is the insoluble fibers that pass through the digestive tract in transit, suck up water, slags and other substances from the intestine, thereby cleans it, increase motility, relieve constipation.

Video: Doctor Kovalkov about carbohydrates in bran

Useful properties of bran

Most people when using cereal shells pursue one goal - weight loss. Not every person thinks about the improvement of the body. In fact, one without the other does not happen. If you properly use bran, the benefits and harms of which have already been studied to a sufficient degree, then you can cope with many problems of the intestine, normalize its work, and clear from fecal deposits. And all this without the use of aggressive means, questionable and dangerous techniques. Colitis, diverticulosis, hemorrhoids are often associated with insufficient content of dietary fiber.

The main beneficial properties of bran:

• improve digestion;
• they cleanse the body of toxins, slags, heavy metals;
• contribute to the elimination of cholesterol;
• lower blood sugar levels;
• contribute to rapid saturation, well satisfy hunger.

In a purified body, the processes of splitting and assimilation of substances from food occur much faster. Due to the release of intestines, removal of decomposition products from the body, the condition of the skin improves, acne on the face and on the body disappears.

The use of bran for weight loss

All sorts of diets for weight loss, unbalanced, monotonous, unhealthy diets often lead to constipation. This is reflected not only in the figure, but also on the condition and color of the skin. It is bran that will help to cope with the stagnation in the intestines, it is easy and safe to get rid of several kilograms. Moreover, bran helps to reduce the load from the organs of excretion, if there is a sharp loss of body weight. This is especially true for people who follow protein diets, accompanied by a sharp release of acetone into the body.

Bran take in pure form, washed down with water, added to cereal and baking. But one of the best ways is to combine the daily portion with fermented milk drinks. It can be natural yogurt, kefir, ryazhenka, yogurt. For taste add fruit, berries. If you are confused by the specific coarseness of the shells, you can prepare the mixture in the evening, so that the fibers swell and become softer.

Very important! When taking bran, increase the amount of fluid to 2.5 liters per day. It will further contribute to weight loss, and will also prevent dehydration.

The optimal daily dose of bran for oral administration from 30 to 60 grams. Excessive use of the product can cause harm to the body, cause increased gas formation and bloating.

Video: Elena Malysheva: bran is not allowed to get fat and grow old!

Bran for acne

Acne on the face and body are often the result of pollution, malfunction of the intestine. The internal excretory system does not cope well with its tasks, and the skin has to remove degradation products. The acne diet involves eliminating sugary and fatty foods, focusing on fruits and vegetables that contain high levels of fiber.

The main advantages of the cereal product in this case are:

• low cost;
• ease of use;
• availability;
• high fiber concentration;
• easy storage

Bran can be used alone or in combination with other products. They do not cause an allergic reaction, often used without prior treatment. On sale there are ready-made balls, flakes, bread made from bran. In these products you need to carefully study the composition. Often the producer is cunning, mixing bran with flour, sugar, preservatives.

Allergy bran

Due to its adsorbing properties, bran helps to release the digestive system from allergens. Of course, for this purpose often used medications. But not everyone will agree to regularly use them. With bran everything is much easier. The product can be taken daily. In addition to eliminating allergic reactions of the body, the stools normalize, the skin condition improves, a couple of extra pounds will disappear.

From allergies to drink bran is recommended for 30 minutes before eating, diluting the product in purified water, kefir. Enough one tablespoon 3 times a day before main meals. For half an hour the mixture will transit in the digestive system, collect pollution and allergens.

For face and body beauty

The bran is made wonderful scrubs that can be used even on sensitive skin. Possessing regenerative properties, the product has a positive effect on the epidermis, regulates the work of the sebaceous glands, removes dead cells and fat. A simple way to make a scrub is to mix bran with argan oil. For oily skin types, grape seed oil is used. As a basis is a suitable means for washing.

If the scrub is intended for the skin of the body, then the shower gel, body milk, sour cream, and cream will be suitable as the basis. It is allowed to add coffee grounds, granulated sugar, sea salt. Rough peels are used to exfoliate the skin of the feet, cleanse and then soften the knees, elbows.

Harm of bran and contraindications

In addition to the benefits, the use of bran can cause harm to the body. It is necessary to immediately announce that the product can not be used with other drugs. Between receptions must pass at least an hour. Harm from the joint use will not be, but the benefits too. Insoluble fiber will take the drug out of the body, he will not have time to act.

Contraindications:

• gastritis in the period of exacerbation;
• stomach ulcer;
• colitis;
• children's age up to 3 years.

Also, the bran damage is sometimes manifested in bloating, flatulence, and a violation of vitamin balance. Most often, such reactions of the body occur when using the product above the norm.

Where to buy bran

Food grain shells are sold in food supermarkets. You should not look for them in the departments with flour, cereals. Most often they stand on shelves with diabetic, dietary products. Sold in packages or in cardboard packs. Also bran can be purchased at pharmacies. If they are currently out of stock, many items bring the product to order, which is also convenient.

Tip:  If there is no bran in the city, then they are easy to order via the Internet in stores for the Dukan diet. You can also buy bran flour. Dietary baking is prepared from it: pancakes, pancakes, bread, muffins.

When buying a bran in the first place, pay attention to the shelf life. It should not exceed 12 months. If the item is stale, it may become rancid. This happens even with a fresh product. Also need to see the composition. Nothing extra should be in it. If bran is mixed with other ingredients, even if beneficial to the body, it becomes more difficult to calculate the daily portion.

After acquiring the bran pour in a dry sealed container of glass. The ingress of moisture and light into the product leads to its rapid deterioration.

Bran is an affordable, simple and safe helper with which it is easy to lose weight, control body weight, maintain health, beautiful and young skin. They should be in the diet of modern man!

Thinking out, people are ready to make at times any sacrifices for the sake of a slim figure and a taut body: they forever refuse to use their favorite foods, sit on rigid diets, starve. As a rule, losing weight with the help of such methods is ineffective and often leads to diseases of various organs and body systems. Adding bran to food is one of the easiest and safest ways to lose weight. The effect and benefit to the body of their reception will be maximum, if you know how to use bran for weight loss. Like any other product, they have contraindications and daily consumption rate, which should not be exceeded, even if you really want to lose weight.

Benefits of bran for the body

Bran - milled shell of any cereal, obtained when it is processed into flour, so they are of several types:

• wheat;
• oatmeal;
• rye;
• rice
• linen
• buckwheat and others .

Oat bran

In the production of flour, only the kernel of grain (endosperm) is used, and the shell in which the most useful components of the grain (seed germ and ayleron layer) are concentrated is removed. That is why all bran, regardless of the type, contains substances that are useful and necessary for the normal functioning of all body systems:

• plant fiber (soluble and insoluble);
• protein;
• complex essential for the body of vitamins: A, E, C, group B;
• a large number of micro-and macronutrients: selenium, copper, potassium, zinc, calcium.

Due to its beneficial properties, bran is recommended for all people who care about their health. For gastritis, gastric ulcer and colitis, they should be treated very carefully and can be consumed only in boiled form, starting with small doses and gradually increasing to the daily norm. When exacerbations of these diseases bran should be excluded from the diet. They are of particular value for weight loss.

How to lose weight with bran

Scientists have proven that eating 5 grams of fiber per day helps maintain weight and reduce the risk of obesity by 11%. To learn, than bran for weight loss, it is necessary to understand with the mechanism of their influence on weight reduction. They are effective in the fight against obesity due to the components included in the composition, which have the following properties:

• insoluble fiber helps relieve constipation, remove toxins and improve the intestinal microflora, and bowel cleansing and good digestion is an important step in losing weight;
• lignans increase the activity of fat-burning enzymes produced by the liver;

Buckwheat bran

• soluble fiber helps reduce appetite, because when it enters the stomach, it increases in volume by three times, due to which it is possible to significantly reduce the amount of food consumed and not to eat too much;
• beta-glucan - a polysaccharide that binds fatty acids in the intestine, lowers blood cholesterol levels;
• protein helps to increase muscle tissue in which fats break down;
• fiber has a positive effect on metabolic processes, activating the burning of fat deposits;
• fiber absorption is very slow, which allows reducing the glycemic index of foods consumed along with them and lowering blood sugar levels (great benefit for diabetics).

The advantage of eating bran while losing weight is that with a relatively low calorie content, they provide the body with all the necessary vitamins and mineral salts, the lack of which often occurs in people who are constantly on diets.

What bran is best to help lose weight

"... The essence of the program is to lose weight without refusing to eat." Mangosteen splits fat, normalizes blood sugar, removes toxins, slags, cleans and rejuvenates the body from the inside, removes stagnant water, reduces orange peel on the thighs (cellulite The secret of the drug lies in the incredible composition ... "

With a high body mass index, weight loss occurs even faster - up to 4 kg per week. Without injuring his body with shock diets, many TV stars have already acquired the shape of their dreams!

Not all bran is equally effective for losing weight. Depending on the species, they contain different amounts of coarse fiber, lignan and have different caloric content. To quickly lose weight with their help, you need to find out which bran is better for losing weight, and which ones may not bring the desired effect. For effective weight loss, they must contain the maximum amount of insoluble fiber, nutrients, protein, lignan and have the lowest calorie content.

• Oat - the lowest calorie (160 kcal). 14 g of protein, 4 g of fat and 25 g of carbohydrates, high content of beta-glucan, soluble fiber.
• Rye - 11 g of protein, 3.2 g of fat, 32 g of carbohydrates and 200 kcal, rich in lignans.
• Linen - 250 kcal, the most protein - 30 g, fat - 9 g and 12 g of carbohydrates, the highest content of insoluble fiber.
• Wheat - 260 kcal. They contain 15 g of protein, 3.8 g of fat, 53.6 g of carbohydrates.
• Rice - 316 kcal, contain 13.4 g of protein, 20 g of fat, 28 g of carbohydrates, more soluble fiber.
• Buckwheat - 365 kcal, 15 g of proteins, 4.3 g of fat and 64 g of carbohydrates.

Flax and rye bran contain the least amount of carbohydrates, have a low calorie content, they have the most lignan (insoluble fiber), which allows you to quickly break down fats in the body. In flaxseed - also a lot of protein. Therefore, with confidence we can say that flax bran is best suited for weight loss. In second place - rye (they are more accessible). Although tangible benefits for weight loss will bring wheat and oat bran.

How to choose a bran

Bran is usually marketed in several forms:

• crumbly;
• in the form of granules or crackers;
• granulated with various additives;
• loaves of bread

Dietary loaves for weight loss

It is preferable for slimming loose bran, as they have the lowest energy value. Granulated bran, even without additives, is always more high in calories, since in their production starch, flour, sugar or salt is added. To quickly and with health benefits to lose weight on bran, you can apply them together with various useful additives (with milk thistle, beetroot, calcium). Supplements improve the taste and increase the benefits, but also add calories to the product. To enhance the effect of fat burning, nutritionists recommend eating bran with milk thistle. Milk thistle seeds regulate fat metabolism and improve digestion, therefore they enhance the effect of bran.

How to use bran to lose weight

To get the maximum benefit from the use and quickly get rid of excess weight, you need to know how to take bran for weight loss. Despite the fact that adding one of the best sources of fiber in food brings great health benefits, nutritionists do not recommend their regular intake, otherwise the body will get used to it, and the benefits of bran for losing weight will not be so significant. Long-term use leads to the fact that along with toxins and slags from the body will be removed and beneficial trace elements and vitamins. It is best to use them for a month, then take a break for 2-3 months and start the reception again.

There are many diets, in the diet which includes plant fiber. When taking a course or sticking to a diet with bran for weight loss, it is important to know how to use bran correctly. To do this, follow a few recommendations.

• The daily rate of an adult should not exceed 25-30 g. This corresponds to 5-6 teaspoons. Slimming older people and children need three teaspoons. Excessive consumption of fiber causes digestive disorders: flatulence, bloating, diarrhea.
• Begin reception should be with half a teaspoon, carefully listening to the body. If there are no side effects, gradually bring the use of up to five spoons per day, divided into 3-4 doses.
• Be sure to drink bran with plenty of water. This contributes to their more rapid swelling in the stomach and reduces the risk of dehydration. If the volume of fluid consumed is insufficient, the bran will take over all the fluid from the intestine.
• Bran, it is desirable to soak before eating in hot water for 10–20 minutes, and then eat in its pure form or add to drinks or dishes.
• A good cleansing effect is achieved if you use bran with kefir. Such a cleansing drink can be drunk every day at night or arrange fasting days on it.

Proper use of bran is a prerequisite for their use. If you combine their reception with regular exercise, the desired result does not take long. Eating bran is an easy, healthy and one of the cheapest ways to lose weight. Reviews of people who have lost weight in this way indicate that this is also a very effective method of losing weight. Of course, deciding to start the fight against obesity with the help of bran, you should not hope for a miracle. They will reduce appetite, improve digestion and become excellent assistants in losing weight, but it is equally important to follow the basic rules of nutrition for weight loss and not forget about exercise.

And a little about the secrets ...

Have you ever tried to lose weight with diet and sports? Judging by the fact that you are reading this article - the victory was not on your side. And of course you know firsthand what it is:

• observe the next crease and sadly recall yourself young
• wake up in the morning with the thought of throwing the hell out of all the mirrors in the house and not going anywhere
• hope again and again for success, look forward to and give up after a new failure