| | The Dukan Diet is the name given to a high-protein diet devised in the 1970s by French nutritionist Pierre Dukan. It has gained popularity in recent years and has been followed by millions of people. It is similar in many respects to the Atkins Diet, and is believed by many to be a highly effective weight-loss programme.
In common with the Atkins Diet, the Dukan Diet allows high consumption of protein-rich foods such as meats and fish, but very low consumption of carbohydrate-rich foods. In order to maintain bowel regularity, the Dukan Diet recommends that oat bran is consumed regularly.
The Dukan Diet broadly consists of the following phases:
- The attack phase, with a very high-protein, low-carb diet. The attack phase is designed to last a short while - as little as a week in most cases. The diet recommends that around one and a half tablespoons per day of oat bran are consumed daily in order to maintain bowel health.
- The cruise phase - which is a more gradual weight loss stage. Vegetables are now eaten as well as the high-protein foods. Around 2 tablespoons of oat bran per day are consumed. This is quite a long phase, and lasts until you are at your target weight.
- The consolidation phase - where you are at your target weight, and start to reintroduce normal foods into the diet. Around 2 and a half tablespoons of oat bran are consumed per day.
- The stabilisation phrase - the diet that you have to follow for the rest of your life - which involves lots of oat bran and protein, as well as normal food. Around 3 tablespoons of oat bran per day are consumed.
As a tablespoon of oat bran weighs approximately 15 grams, the monthly requirement is typically between 1kg and 1.3kg of oat bran per month.
Of course, not all nutritionists agree with the Dukan Diet, but largely speaking, there is a lot of sense to it. Cutting out carbs - particularly sugars - is a good way of keeping blood sugar levels in control. High protein foods stay in the stomach for a long time, so make you feel fuller for longer. And there are many theories as to why oat bran works so well. The truth is that nobody knows for sure, but it does seem that it swells up in the stomach and makes you feel full up.
Even if you do not follow the Dukan Diet, there is no doubt that oat bran is good for you. Oat bran is great for bulking up meals and making you feel fuller. It also helps to maintain toilet regularity.
10 Ways To Use Oat Bran
- Sprinkle a tablespoonful of oat bran onto your muesli or breakfast cereal for a satisfying, filling breakfast. You can even use the oat bran instead of cereal altogether! You can add fruit and nuts as you wish.
- Oat bran is commonly used in porridge. You can mix oat bran with porridge oats, or even just pure oat bran. Add to a cupful of milk in a saucepan and cook for 5-10 minutes according to taste.
- Use oat bran instead of breadcrumbs to coat chicken. Simply add herbs and spices to the oat bran. Mix a little milk with beaten egg and brush onto the chicken before then dipping it into the oat bran. Fry until golden.
- Oat bran can be used in place of flour to make pancakes. Whizz the oat bran in a blender first so that it's extra-fine before adding eggs and milk. Leave for a few hours (ideally) before spooning it into a pancake pan in the usual manner.
- Cook oat bran into meatballs or sausages for extra texture, flavour and nutrition.
- Sprinkle oat bran into your yoghurt for a thick, satisfying meal in itself.
- Oat bran is often baked into biscuits for a that extra "bite" and texture.
- Add oat bran to omlettes instead of using potato for a thick, nutritious variation of the Spanish Omlette.
- Use oat bran in your cake or muffin mixture for a slightly heavier texture.
- Thicken smoothies and milkshakes by adding a tablespoon of oat bran to the mixture. Stir well or use a blender for the best possible effect.
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