Oatmeal diet for weight loss in 7 days by 10 kg. Menu table, reviews and results

Those who follow proper nutrition know that oatmeal is a complex carbohydrate and is recommended for breakfast. Rolled oats flakes are otherwise called a “scrub for the body,” and this is true, because this cereal, when consumed frequently, helps remove waste and toxins from the body. An oatmeal diet leads to weight loss and improved well-being.

This is interesting! Thanks to the abundance of B vitamins, oatmeal porridge has a slight sedative effect. For insomnia, doctors recommend eating a small portion of oatmeal at night for sound sleep.

The benefits of oatmeal

One of the advantages is the low glycemic index. It provides an energy supply due to carbohydrates, but since these carbohydrates are difficult to digest, they do not rapidly raise blood sugar levels.

Genitourinary, musculoskeletal, cardiovascular, digestive, endocrine, nervous - for each of these systems, eating oats has a positive and strengthening effect.

The high fiber content acts as a “brush” for the intestines, evacuating waste deposits. Toxins prevent the absorption of many vitamins and minerals from the food consumed, which causes an increase in portions - in this way the body tries to overcome the deficiency of essential elements. Oat fiber has a cleansing effect on the mucous membrane of the intestinal loops and thereby activates the absorption of microelements and vitamins.
The polymeric carbohydrate formed when cooking oat cereals envelops the surface of the intestines in the form of mucus. This creates optimal conditions for the life and reproduction of beneficial bifidobacteria. In addition, the presence of this mucus causes active contraction of the smooth muscles of the gastrointestinal tract, which accelerates the evacuation of undigested food particles and prevents them from stagnating in the intestinal lumens with the appearance of putrefactive zones.
The presence of vitamin B has a beneficial effect on the functioning of the nervous system and reduces the destructive effects of stress. Its presence is mandatory for the successful functioning of the immune system.
Phosphorus and calcium help keep bones and teeth strong, healthy, prevent osteoporosis and help maintain thick hair.
For vegetative-vascular dystonia, heart disease or vascular pathologies, this product supplies iron and prevents the occurrence of anemia.
Oatmeal contains iodine, which has a good effect on the thyroid gland and promotes thought processes.
Vitamins A and E make the skin smooth, even, eliminate hyperpigmentation and promote rejuvenation.
The presence of potassium and magnesium strengthens the heart muscle, eliminates convulsions and reduces muscle fatigue.
Oats have a strong antioxidant effect and prevent the formation of free radicals.

When getting acquainted with the oatmeal diet, it is important to understand that porridge from cereals and flakes differ in properties.

Oatmeal is prepared from whole oat grains. It is higher in calories, takes longer to be absorbed by the body, and its preparation process is longer. But more nutrients are retained in the grains and the feeling of fullness after eating lasts for a longer period.

In order to preserve the maximum amount of beta-glucans (one of the most beneficial substances in oats), it is necessary to boil the cereal over low heat with occasional stirring. The porridge should have a uniform consistency. If it has turned into a viscous mucous substance, you need to cover the pan with a lid and wait another 3-5 minutes. A multicooker does an excellent job of properly preparing porridge.

Contraindications

In some cases, it is prohibited to follow an oatmeal diet. Prolonged consumption of cereals and in large quantities can lead to a lack of vitamin D and calcium. As a result, there will be a weakening of the skeletal system and a high likelihood of fractures. This can also lead to the development of allergies.

It is prohibited to follow an oat diet in the following cases:

pregnancy;
lactation period;
heart and kidney pathologies;
tendency to allergies;
celiac disease;
disorders in the skeletal system.

Before starting a diet, it is recommended to consult a specialist.

fruits (citrus fruits, kiwi, apples, apricots, peaches);
berries (cherries, cherries, currants, gooseberries, raspberries, strawberries, plums);
vegetables (cucumbers, tomatoes, cabbage, peppers, zucchini, eggplant, beets);
dried fruits (not boiled in syrup);
leafy greens;
low-fat dairy products (kefir, fermented baked milk, milk, yogurt);
all nuts except peanuts.

For breakfast, lunch and dinner, you need to eat a serving of oatmeal (200 g) and vegetables or fruits (100–150 g). In addition, lunches and afternoon snacks in the form of one fruit or a cup of tea with a handful of dried fruits (nuts) are possible.

In a 10-day course you can get rid of 5–8 kg.

For 14 days

This version of the oatmeal diet for weight loss combines basic cereals and soups standard for our culture. It is ideal for those whose digestion fails without liquid first courses.

Half an hour before breakfast you need to drink 1 tsp. flax seed oil and only then start eating.

Breakfasts and dinners of this diet consist of oatmeal without butter and sugar, and vegetable soup or vegetable broth is always prepared for lunch. Sometimes it can be replaced with okroshka prepared with whey without adding salt. Soups provide enough nutrition without the extra calories to help limit your total daily calorie intake.

In 2 weeks, with this diet, you can lose 10 kg, and you can return to this course after 2 months.

For a month

It is too difficult for the body to survive on a single product for such a long period, so this version of the oat diet has its own nuances. The entire course is divided into 2 stages:

The strict period lasts one week and includes breakfast, lunch and dinner, consisting of a serving of oatmeal with water and a glass of skim milk.
The second period lasts from the 8th day until completion. Fruits and vegetables are joining the previously permitted products. A serving of plant food should be 200 g.

After completing the diet, there is no need to abruptly return to your previous type of diet. It is better to do this gradually, introducing meat, fish, baked goods and sweets into your diet.

In a month of this diet, you can become 5–15 kg lighter, depending on your initial weight.

On cereal

The process of preparing oat flakes takes several stages, the obligatory stage being pressing of whole grains.

There are many varieties of cereal, differing in cooking time and degree of processing. The general principle is this: the less time, according to the instructions, allotted for cooking, the less useful the flakes are, since they were previously not only steamed, but also calcined at high temperatures, at which most useful substances are destroyed. But calcination allows you to minimize the time devoted to cooking.

When losing weight with the help of cereal, the body experiences a shortage of fat, so you should not follow this diet for more than 10 days, as this can negatively affect your well-being. Moreover, the results of losing weight in 10 days will please you: usually you can lose up to 7 kg. It is recommended to return to an oatmeal diet no earlier than after 3 months.

The main advantages are the effectiveness and simplicity of this type of nutrition, since you cannot find an easier meal to prepare for weight loss.

How to properly prepare cereal for weight loss

Porridge containing salt and oil is not suitable for dietary nutrition. There are a number of rules that must be followed when preparing to ensure effective weight loss.

Pre-soaking. Oats contain a specific substance – phytic acid. It weakens the ability of the intestinal epithelium to absorb beneficial microelements. In order to neutralize its effects, dry flakes must first be soaked in purified water. If you do this in the evening, by morning they will swell and be ready for boiling. In addition, pre-soaking reduces the heat treatment time until the readiness stage, which helps preserve the maximum of useful vitamins and elements in the porridge. If you leave the flakes in water for a day, the natural fermentation processes will soften and completely prepare the mixture for use without the need for heat treatment. In this case, the taste properties are noticeably improved, since the natural sweetness of the oatmeal is revealed.
Steaming. To do this, you need a thermos or thermal cookware that retains the temperature well. The flakes must be poured with boiling water and steamed for at least 8 hours.

Menu

Day 1

Breakfast: cereal.
Lunch: a cup of green tea without sugar, 5 nut kernels.
Lunch: cereal with a teaspoon of natural honey.
Afternoon snack: a serving of leafy greens.
Dinner: cereal, ½ cup berries (fresh or thawed).

Day 2

Breakfast: cereal.
Lunch: 1 glass of biokefir.
Lunch: cereal with 1 tsp. natural honey.
Afternoon snack: ½ part of any large citrus fruit, a cup of green tea without sugar.
Dinner: cereal with 2 prunes, 2 pcs. dried apricots and 1 dried fig.

Day 3

Breakfast: cereal.
Lunch: natural yogurt.
Lunch: cereal with 1 tsp. natural honey.
Afternoon snack: 1 large citrus or 2 kiwis, unsweetened green tea.
Dinner: cereal with a handful of black raisins.

Day 4

Breakfast: cereal.
Lunch: a glass of biokefir.
Lunch: cereal with 1. l. natural honey.
Afternoon snack: tomato or cucumber.
Dinner: cereal, 1 apple.

The menu for these days is then repeated. If the feeling of hunger becomes difficult to bear, you can slightly increase the portion of porridge.

It is imperative to pay attention to the volume of liquid you drink and try to keep it at least 2.5 liters. You should not drink oatmeal with water during meals; this can only be done half an hour after the meal.

Tips before you start losing weight

To lose weight on any diet, you need the right entry into it. Under no circumstances should you immediately limit yourself to your usual food and switch to a single product. This will lead to stress in the body and will negatively affect weight loss. Recommendations to follow before switching to the new menu:

Reduce portion sizes. The digestive system needs to be prepared for this in advance, because... In the future, oatmeal portions will be small.
Avoid flour and sweets in advance. This should be done approximately 3-4 days before switching to a new diet.
Cleanse the body. How this can be done will be described below.

These simple recommendations must be followed. 70% of weight loss success depends on this.

Cleansing the body before dieting

To speed up the process of cleansing the body, you can do the following:

fasting days on water, kefir, vegetables and fruits, juices from them;
take activated carbon or other sorbents;
do not eat or drink anything for one day;
do enemas to cleanse the intestines.

Thanks to this, the body will be able to prepare for the diet; the oatmeal will give up all its nutrients, which will penetrate the blood and spread with it to all organs and systems. In addition, the product will be absorbed faster, and weight will begin to decrease.

As part of the oatmeal diet, you also need to drink 2 liters of water per day.

On oat bran

For anyone interested in effective weight loss, bran is an ideal option due to the soluble fiber and protein it contains. They are the grain shells of oats. Their benefits are as follows:

Firstly, these fibers are capable of absorbing liquid 25 times their volume. They absorb this liquid mainly in the stomach, providing a feeling of fullness. Due to the increase in the volume of food mass, digestion begins to work more actively, the motor function of the intestine is activated;
secondly, bran is an excellent natural absorbent. They remove most radionuclides and heavy metals, decay products and excess calories from the body. Therefore, this remedy is useful not only for weight loss, but also for health in general. Its use is desirable for people who live in places with unfavorable environmental conditions.

By consuming bran, you can quickly notice positive changes in your skin and hair, stabilization of blood pressure and getting rid of bad cholesterol.

You can buy bran either in pharmacies or supermarkets. Another option is online orders on healthy food sites.

How to use it correctly

Before use, the required amount of the product must be poured with boiling water and allowed to brew for 20–30 minutes, and then drain off the excess water.
Another option involves soaking it in milk, kefir or yogurt.
You need to eat the daily amount of bran in the first half of the day, at breakfast and lunch.
You can eat no more than 30 grams of bran per day.

Nutritionists say that there is no need to eat bran in dry form - it will not have a weight loss effect.

Menu for 14 days

With this oatmeal diet you can easily get rid of 3 kg of unwanted weight.

Allowed to use:

porridge;
soups;
fish and seafood;
lean meat;
vegetables;
fruits (except bananas and grapes);
dairy products with a minimum percentage of fat content.

You can drink water, black or green tea, compotes, and dried fruit infusions. It is important to ensure a fluid supply of 2–3 liters.

In the morning on an empty stomach you need to eat 1 tsp. pre-steamed bran, and breakfast after 3 hours. An hour after breakfast, eat another 1-2 tsp. bran and have lunch after 2 hours.

You can return to this method again after a month.

Menu for the month

This type of oatmeal diet for weight loss can be followed even for up to 3 months, because it does not involve giving up proteins, fats or carbohydrates. You need to adhere to the principles of a healthy diet, avoid foods that are too fatty, fried, smoked or too salty. If you slightly reduce the usual portions, weight loss will go faster.

The course is divided into 2 stages:

1st and 2nd weeks. In the morning on an empty stomach you need to drink the following mixture: 1 tsp. bran, 1 tsp. natural honey and 1 tbsp. l. apple cider vinegar. Mix all this in a glass of warm water and drink half an hour before breakfast. At lunch, add 1 tsp to the soup. bran
Starting from the 3rd week until the end of the diet. Continue taking the morning mixture, and increase the proportion of bran added to the soup to 2 tsp.

Contraindications

Intestinal obstruction;
spastic constipation;
period after severe food poisoning;
gastritis;
cholecystitis;
pancreatitis.

On oat jelly

Another remedy for weight loss is oatmeal jelly. The presence of a substance such as beta-glucan in jelly is the reason not only for rapid weight loss, but also a method of combating diabetes. This product selectively lowers bad cholesterol without affecting good cholesterol.

Weight loss occurs primarily due to the cleansing effect and weakening of appetite.

This type of weight loss is designed for 1 month. During this time, it is possible to reduce your weight by approximately 10 kg.

There are several recipe options for making this jelly.

Option 1

This option is the fastest and is suitable for those who do not have a lot of free time.

Ingredients:

oats – 2 tbsp. l.;
wheat bran – 2 tbsp. l.;
rye – 2 tbsp. l.

All components need to be ground in a coffee grinder, pour in 1 liter of purified water and bring the mixture to a boil over low heat. Cook for another 10 minutes with the lid closed.

Then place the container in a warm place and leave for 2-3 hours. After this time, the mixture must be strained, the dry part should be discarded, and the liquid should be consumed.

Option 2

Ingredients:

oat groats – 1 cup;
water – 1 liter.

Rinse oatmeal in running water first.

Place the cereal and 1 liter of water in a saucepan and cook for 4 hours over low heat. As the liquid boils, add water in small portions. When the oats are cooked, you need to strain it from the liquid and wipe it thoroughly, and then combine it with the liquid again.

Option 3

Ingredients:

oatmeal – 1 cup;
skim milk – 1 glass;
water – 2 glasses.

Grind the oats in a coffee grinder, add milk and water. Bring the mixture to a boil, turn off the heat and leave for half an hour.

The consistency of this jelly is thicker, closer to porridge, so it can be a breakfast option.

After 5 hours of storage, jelly loses most of its beneficial substances, so storing it longer is impractical.

The essence of the method is to drink a portion of jelly instead of breakfast and dinner, and before lunch, take half a portion in order to partially satisfy your hunger. In addition, for lunch you can eat one of the following dishes:

chicken's meat;
vegetable salad;
cottage cheese with fruit;
fish with vegetables.

For an afternoon snack, fruits are suitable, preferably grapefruits or other citrus fruits.

You can repeat this course of oatmeal diet no more than once every six months.

Contraindications

Individual intolerance to cereal gluten;
renal failure;
liver pathologies;
gallbladder dyskinesia.

Cooking recipes

To diversify the dietary menu, it is recommended to prepare oatmeal porridge in various ways and correctly. Below are the recipes.

Boiled porridge

There are several recipes for making boiled porridge.

You will need:

rolled oats - 50 g;
water - 150 ml.

How to cook:

Cover the Hercules with boiling water and place on the stove.
Cook until the porridge becomes viscous (about a quarter of an hour).

And the second option.

You will need:

oat flakes - 50 g;
milk - 150 ml.

How to cook:

Pour boiling milk over the cereal.
Place the mixture on the stove and cook until tender (about 10 minutes).

Natural porridge is cooked in a similar way, but for about 30 minutes.

Kissel

You will need:

water (milk) - 0.5 l;
rolled oats - 100 g;
vanillin - 1 pinch.

How to cook:

Heat the water to 40 degrees, add rolled oats and wait a quarter of an hour.
Strain through cheesecloth, divide the mixture into two parts, add 25 g of starch to one part.
Place the second part on the stove, add vanillin. As soon as the composition boils, pour the first part with starch into it.
Stirring, bring to a boil and cook until jelly.

Steamed porridge

You will need:

water - 150 ml;
rolled oats - 50 g.

How to cook:

Pour Hercules into a thermos and fill it with boiling water.
Leave for 3 hours, then eat.

Bran

You will need:

kefir 1.5% - 220 ml;
oat bran - 2 tbsp.

How to cook:

Pour kefir over the bran.
Leave for 20 minutes and eat.

With fruits

You will need:

oatmeal - 50 g;
water - 220 ml;
skim milk - ¼ cup;
raisins - 5-10 pcs.

How to cook:

Pour boiling water over the oatmeal, add the raisins and cook for another 10 minutes.
Pour in the milk, bring to a boil, add a few pieces of apple.

With kefir

You will need:

kefir 1.5% - 1 glass;
oatmeal - 50 g;
walnuts - 10 g;
raisins - 5 g.

How to cook:

In the evening, pour kefir over the oatmeal. Add raisins.
Leave the mixture overnight, add nuts in the morning and eat.

Protein-oat diets

This group of oatmeal diets is characterized by the presence of two main components: oatmeal and a protein component.

Despite the different ingredients, the mechanism for losing weight in these diets is similar: the intake of carbohydrates and proteins while cutting down on fatty foods.

Oatmeal diet with milk

This type of nutrition is perfect for those who are actively involved in various sports or perform heavy physical work, since oatmeal and milk proteins help reduce fatigue and restore muscle tissue.

Losing weight with milk oatmeal takes 37 days. During this time, it is quite easy to get rid of 10 to 14 kg.

The course consists of two parts:

First week. You need to eat 5–7 servings of milk porridge per day. At this stage, the diet cannot be supplemented with anything, even oat-based products. The total daily caloric intake should not exceed 1000–1200 kcal.
Next 30 days. 3 times a day (breakfast, lunch and dinner) - oatmeal with milk. Lunches in the form of ½ cup of fruits and berries and afternoon snacks in the form of the same amount of vegetables are added. Twice a week there should be a small piece of chicken breast or fish on the plate. The calorie content of all meals per day should not exceed 1300 kcal.

Allowed fruits and vegetables are as follows:

berries;
apples;
peaches;
grapefruits and oranges;
kiwi;
apricots;
grape;
carrot;
leaf salad;
bell pepper;
spinach;
dill;
basil.

After completing weight loss, you need to gradually reduce the amount of porridge you eat. You can leave it for breakfast, while making sure that fats in the diet are limited. Then the results of losing weight will remain unchanged over a long period.

It is allowed to re-apply this diet no earlier than six months later.

Curd and oatmeal

You can read about the diet here.

Egg-oatmeal

Despite the fact that the taste of the products on such a diet will not please you with variety, the rate of weight loss is encouraging: in the 7 days for which this course of oatmeal diet for weight loss is designed, you can get a weight of 6–7 kg. Moreover, one of the main characteristics is the absence of hunger, since cereals and eggs are quite nutritious. Another advantage is the ability to take boiled eggs with you to work or on a trip and steam oatmeal in a cup, which allows you to lose weight this way at any time, without waiting for a vacation.

The daily menu is as follows:

Breakfast: a serving of cereal and a hard-boiled egg.
Lunch: a serving of cereal and 2 hard-boiled eggs.
Dinner: a serving of cereal.

It is allowed to organize an afternoon snack, if desired, consisting of 2 eggs or ½ serving of cereal.

The drinking regime consists exclusively of unsweetened drinks. The basic rule: do not drink food, drink only 30 minutes after eating or later.

It is important to pay attention to the fact that the abundant presence of eggs in the diet can cause skin irritation. Therefore, if you have previously experienced rashes or peeling from eggs, it is better to use a different type of food.

Repeated use of the diet is provided after 5 months.

Which oatmeal is best for weight loss

The main reason why oatmeal is included in the diet when losing weight is to normalize metabolism. This is one of the main stages on the path to losing weight without gaining it back. You will notice different types of oatmeal on the store shelf, so you need to figure out which one is best for weight loss. Be sure to ensure that the product packaging is sealed, otherwise there is a risk that it will absorb moisture and deteriorate. The most common cereals were “Hercules” and “Extra”. They are divided into:

Oatmeal "Extra 3". Well suited for small children and people with sensitive stomachs. The flakes have a fine structure and cook quickly, turning into porridge that is easily digested.
Oatmeal "Extra 2". It takes a little longer to prepare (about 10 minutes), but it also has a fine structure and is easily digestible. This porridge consists of chopped cereals.
Oatmeal "Extra 1". Made from whole grains, contains a lot of carbohydrates, and has a denser structure. You will spend about 15 minutes cooking, the porridge will turn out thick and tasty.
Hercules oatmeal has the thickest flakes and takes longer to cook than other types of porridge, but in the end you will get a thick and tasty breakfast.

Combined types of oat diets

Oatmeal-buckwheat

Both cereals are carbohydrates and are characterized by the presence of a large amount of dietary fiber, which takes a lot of time to digest in the stomach. This explains why after buckwheat and oatmeal you don’t feel like eating for a long time.

For this course, both porridges cannot be cooked; you can only pre-steam them with boiling water. You need to allow 3-4 hours for steaming.

You can eat both grains in equal proportions all day long, without limiting yourself to the number of meals. You can’t salt them, just like you can’t add oil.

A variety of drinks is represented by green and black tea, rosehip decoction, herbal infusions, coffee and kefir. In addition to these drinks, you must drink more than 2 liters of clean water without gas.

Oatmeal and buckwheat have an excellent cleansing effect. However, along with waste and toxins, beneficial substances are also actively removed from the body. In this regard, the duration of the diet is extremely short: from 3 to 5 days. Weight loss during this time is 4-7 kg, depending on the initial indicators. It is not worth using it again earlier than after 5 months.

Rice and oatmeal

In addition to losing weight, such an oat diet promises deep cleansing of the intestines. Some authors called it “cosmetic” because it has an extremely beneficial effect on the condition of the skin and hair. The duration of the course is 30 days. During this period, you can lose 12–20 kg.

Before starting such weight loss, it is imperative to cleanse it with rice jelly.

The first week includes daily breakfasts of rice jelly prepared as follows: 4 tbsp. l. rice is soaked in a liter of water, and in the morning the swollen grains are boiled for an hour over low heat. You need to drink a cup of this mixture and not eat anything for 5 hours. For lunch and dinner, foods low in fat and carbohydrates are preferred. 5 hours before bedtime you need to stop consuming any foods and drinks. The only exception is for water.

The next week is dedicated to oatmeal, which will be used for breakfast, lunch and dinner. If such a strict diet is difficult to tolerate, then you can eat a piece of fruit for lunch and afternoon snack.

The essence of this diet lies in alternating such rice and oat weeks.

Since the restrictions on all necessary nutritional elements in the diet are quite serious and long-term, repeating this diet more than once every six months is strictly prohibited.

Oatmeal-apple

The main characteristic is that the diet is rich in fiber. Plus, the pectins contained in apples help not only cleanse the gastrointestinal tract, but also reduce the level of bad cholesterol.

Sugar, oil and salt are excluded from the diet.

The daily menu should be like this:

Breakfast: a portion of porridge and an apple.
Lunch: a couple of apples.
Lunch: same as in the morning.
Afternoon snack: vegetable salad seasoned with vegetable oil, a couple of prunes.
Dinner: same as in the morning.
Before bed: a glass of biokefir.

The maximum period of such nutrition is 10 days. The weight during this time can be 8–10 kg, and if desired, this technique can be repeated in a month.

Kefir-oatmeal

Before this type of weight loss, it is necessary to carry out a preparatory stage, which takes 2-3 days. During preparation, the body gradually gets used to a radical change in diet. Preparation consists of the following steps:

every day, reduce the usual portions by 2 times;
gradually remove salt from products, as it interferes with the removal of excess weight;
gradually give up foods rich in fats;
cleanse with rice jelly in the morning.

If all these measures are followed, then you can safely proceed directly to weight-correcting nutrition.

The daily oatmeal diet for weight loss consists of 1 liter of low-fat kefir and 800 g of ready-made flakes. Sugar and salt should not be added to cereal. Once a day you can add 1-2 tsp to them. natural honey. You cannot put honey in hot porridge, as high temperatures destroy its beneficial enzymes.

You should not have your last meal later than 2 hours before bedtime.

Drinking should be plentiful. Water and all drinks that do not contain sugar or salt are allowed. The main rule is not to drink immediately after a meal; you must wait at least 30 minutes.

The duration of this technique is from 1 day to a week. Maximum weight loss is approximately 5 kg.

A direct contraindication is a stomach ulcer.

A repeat course can be applied after a month.

Oatmeal-fruit

Fruits make up half of this diet, so this type of weight loss is perfect for those who are partial to sweets. The course is designed for 10 days, during which time you can lose weight from 5 to 10 kg.

Portions of porridge should be small and should be eaten 3-4 times a day. Fruits can be eaten separately, or they can be added to a side dish when cooked. A single serving of fruit should not exceed 250 grams.

The side dish is prepared in water; you cannot add sugar, honey, salt or butter.

There are also restrictions on fruits. So, the following fruits are not used in this diet:

persimmon;
bananas;
melon;
grape;
mango;
avocado.

Be sure to drink about 2 liters of water per day. This volume may include not only high-quality filtered water, but also herbal teas from chamomile, lemon balm, oregano and thyme.

The daily menu looks like this:

Breakfast: oatmeal with dried fruits, herbal tea without sugar.
Lunch: fruit salad with pumpkin seeds.
Lunch: oatmeal with pumpkin and 1 tsp. natural honey, sprinkled with sesame seeds, herbal tea.
Afternoon snack: a cup of biokefir and a green apple.
Dinner: oatmeal with goji berries and 120 g of low-fat cottage cheese.

You can repeat this diet no more than once every 2 months.