Oatbran bread with cinnamon

You run out of bread and you really wanted to eat it at breakfast? Don't worry, we'll give a recipe of an easy, quick and delicious bread for you to cook it at home..
There's different ways to cook oatbran bread, but today we're going to show you Oatbran bread with cinnamon.

What will you need?

1 egg
2 white eggs
3 tbsp of oat bran
cinnamon (as you like)

How will you cook it?

1. Mix the egg and the egg whites.
2. Add the oat bran and the cinnamon and mix it.
3. Put it in the microwave for 3 minutes.

You can add ham, cheese or just eat it simple.

Easy and quick right?

Note: you can buy egg whites only on Tesco or Sainsbury.

Overnight oats - breakfast recipe!

Overnight oats it's a very good recipe for breakfast and it takes only 2 minutes to make it!! But you'll need to prepare it the night before.. 

What will you need? 

3 tbsp of oats or oatbran 

5 tbsp of milk (skimmed, almond, coconut, soya..) 

3 tbsp of natural or Greek natural yogurt 

1 tsp of chia or leeds seeds 

Cinnamon (as you like) 

How will you make it? 

1- Put the oats in a mug.

2- Add the milk to the oats.

3- Add the yogurt.

4- Add the seeds

5- Finally, add the cinnamon and mix everything. 

6- Leave it to rest in the fridge through the night and enjoy it in the morning! 

If you're in stage 2 you can add some fruit, from the allowed ones, which is very good too!

Starting the new lifestyle!

Are you ready to start the diet?

Have you enjoyed the food you like with loads of carbohydrates and sugars before start it? Well, well done!

Let’s prepare you and your house for the beginning of the big change in your life!

First of all, you need to remove all forbidden food from your house, so that won’t be a temptation, and full your kitchen with limited and unlimited ingredients.

Now you’ll need to do a correct evaluation of yourself. (You will love this part while the time goes because you’ll see the differences!)

You’ll need to answer this questions:

• How much do you weight?

• How much Kilograms should you be, according to your gender, your stature and your age?

• What is your abdominal perimeter?

It’s fundamental to know where you can and where you should go in terms of body weight and from here to set your goals, and for this you need to evaluate yourself. So, we will need a scale, a measure tape and a camera.

The Scale

Start by weighing yourself, now calculate your BMI (Body Mass Indicator), for you to know how many kilos you should loose by:

BMI = weight (kg) / (Height (m) x Height (m))

Stage	BMI
Underweight	<18,5
Healthy	18,5-24,9
Overweight	25-29,9
Obesity grade 1	30-34,9
Obesity grade 2	35-39,9
Obesity grade 3	>40

Measure Tape

Another important measure that you should be aware before starting your diet, it’s your abdominal perimeter.

            There are 4 that you should be aware of:

• Chest;
• Abdominal Perimeter (right below your chest on the thinnest part of your torso); 
• Belly;
• Hips.

It is important to evaluate all these measures that will modify during your diet, but without a doubt the abdominal perimeter one is the most important one because the accumulation of body fat in this area increases the risk of cardiovascular diseases.

Camera

Actually the camera is dispensable, but you will like to see the differences between the “Before” and “After” the diet… Enjoy that difference!!

Now you'll... Eat healthy and be happy!!

Examples of meals

We will leave some more pictures for you to get inspired! Pictures with ideas for lunch/dinner...  Get inspired :D 

What are you thinking?? 

Are you enjoying the ideas? 

Breakfast examples

As you may think about what are you going to start eating we thought it would be a good idea to share some photos of some breakfasts we use to have.

Above we show porridge, omelette, wholemeal bread, overnight oats, homemade oat bread, sandwich with milk and oat pancake with milk and coffee. 

Soon we will share the recipes, we promise!

Eat healthy, be happy! 

Allowed and Forbidden Food

We believe you might be thinking of which are the forbidden ingredients and not forbidden.. Well, you just have to wait a little because this post will be entirely dedicated to that!

As we said before, we don't like a diet that implies to be hungry and makes lots of restrictions. But a healthy diet needs to have some restrictions as we can't eat sweets and fatty food all the time and stay healthy, with the ideal weight and happy... We know you Know it!

Now we will start to explain the allowed food without quantity limit, followed by the allowed food with limited quantity and then the forbidden food, for each stage.

Stage 1:

• Allowed food without quantity limit
• Meat - all types of meat, except fat meat, preferably lean meat (as chicken turkey, lamb...). Try to remove all the visible fat.
• Fish - all types of fish, including canned in water or olive oil.
• Sausages - chicken and turkey sausages, or sausages with the most percentage of lean meat, ham.
• Eggs
• Vegetables - all types except the ones included on the forbidden ingredients food.
• Jelly - only the ones which say 'SUGAR FREE', there are some that say 'no added sugar' or '0% fat' but they both have sugar!
• Spices - you can use all spices you wish. Just be careful with the quantity of salt you use.
• Drinks - It's important to drink at least 1,5 L of water daily. You can drink tea and coffee as well, but if you have to add something add sweetener or stevia (a natural sweetener).
• Allowed food with limited quantity
• 1  bread (wholemeal, rye, dark) - only one unit or two slices, if sliced bread, at breakfast time
• OR
• 30 gr of oatmeal or oatbran (3 table spoons)
• 200 ml of milk daily - skimmed/ semi-skimmed/ soya natural/ rice/ oat.
• 1 yogurt with no sugar (greek or natural), daily.
• 2 'the laughing cow' chesses/ babybel/ slices, daily.
• Forbidden food
• Bread (except at breakfast)
• Rice/ pasta/ potato/ cuscuz
• Butters
• Grains/ corn/ beans/ peas/ lentils
• Cooked carrot/ pumpkin/ beetroot
• Biscuits/ cereals/ toasts/ flours
• Sweets/ sugars/ chocolates
• Alcohol/ juices
• Sauces - mayonnaise, ketchup...
• Fruit and Soup

Stage 2

• Allowed food without quantity limit
• The same as on the stage 1.
• Fruit - Daily: 1 apple/ 1 pear/ 1 orange/ 1 peach/ 2 kiwis/ 2 tangerines/ 1 glass of red fruits (strawberry/ raspberry/ blackberry/ cherry/ blueberry)
• Soup - you may introduce 3 dinner meals of soup and jelly only, per week. The soup must be cooked with the ingredients allowed for this stage. On the days you eat soup you should stop eating other food instead of soup or jelly at 18h30. If you don't feel capable to do it, don't do it, you can add some protein to your dinner.
• Allowed food with limited quantity
• The same allowed on the stage 1.
• Forbidden food
• Bread (except at breakfast)
• Rice/ pasta/ potato/ cuscuz
• Butters
• Grains/ corn/ beans/ peas/ lentils
• Cooked carrot/ pumpkin/ beetroot
• Biscuits/ cereals/ toasts/ flours
• Sweets/ sugars/ chocolates
• Alcohol/ juices
• Sauces - mayonnaise, ketchup...

Stage 3

• Allowed food without quantity limit
• The same allowed on the stage 1 and 2
• Allowed food with limited quantity
• The same allowed on the stage 2
• Integral rice or pasta/ beans/ grain/ corn/ peas/ cooked carrot/ pumpkin/ beetroot/ lentils/ sweet potato (small) - add 3 table spoons of one of those at lunch time.
• OR
• 20 almonds or nuts/ 30 pistachios or pinions/ 2 rice or corn biscuits/ 2 integral toasts/ 2 water and salt biscuits - add 1 of those at tea time.
• Forbidden food
• Bread (except at breakfast)
• Butters
• Biscuits (except the allowed ones)/ cereals/ toasts/ flours
• Sweets/ sugars/ chocolates
• Alcohol/ juices
• Sauces - mayonnaise, ketchup...

Stage 4

• There's no forbidden days, every food is allowed, with moderation.
• Try not to eat carbohydrates after 18h00, when the metabolism starts to slow down.

Now that we've explained what you can and can't eat, do you still think it will impossible to do? Trust us, it won't be that difficult! We will help you!
The next post will be about getting ready to start the diet and we will give you some advices to be well succeed! We will start to share our meals soon and the recipes as well!

The 31 days diet

Now is the time when you start thinking, we know, we know, vegetables and green things without flavour, lots of water and exercise and then we will be slim. But that means awful days feeling hungry and weak.
We will tell you this, we love to eat, we love food, meals time is a happy time for us, and a diet that implies to be hungry and make lots of restrictions, for us it means to stop the diet even before we start. That’s not what we are talking about, that’s not a healthy way to lose weight and even less a way to learn how to eat for your life.
The diet we started to follow has been aloud us to loose weight but most of all, it has been teaching how to have a healthy  life! And you'll see, it's easy!

We know you can't handle more.. let's talk about the 31 days diet then..

Principles:

• It is semi-proteic so you will consume more proteins and less carbohydrates;
• Eating low amounts of carbohydrates will change your metabolism process and that will make you loose weight without feeling hungry;
• It is important to follow the different stages of the diet which we will explain;
• The diet is separated in 4 stages;
• It's not appropriate to practice exercise on a hard way, you can do some jogging, dance...You must not feel hungry, every time you feel hungry you must eat to keep a fast metabolism. But bare in mind the allowed food for each stage of the diet;
• As the sweets are full of sugars they're not allowed. You can still have sweet flavour food like sugar free jelly's and sweeteners
• Juices and alcohol are not allowed despite coke light or coke life, which can help in cases of anxiety;
• Once a week you'll have 'the cheating day', and on that day... YOU CAN EAT WHATEVER YOU WANT!!

What are you thinking until now? May you try? Not convinced yet?

Let's see the stages:

• Stage 1 (only for 15 days)
• You can eat carbohydrates (1 wholemeal bread, 2 slices of wholemeal bread, 30gr or 3 tsp of oatmeal or oat bran);
•  The dairy products are limited to: 1 glass of milk, 1 yogurt without sugar, 2 little cheeses (laughing cow or babybel);
• You can eat any type of protein (meat, fish, tofu, soya or seitan), preferably low fat protein;
• You may join vegetables to the protein except potato, cuscuz, cooked carrot, corn, peas, beetroot and pumpkin;
• Do not eat grain legumes neither fruit;
• Do not eat sweets;
• Do not drink alcohol neither juices;
• One 'Cheat day' per week;
• If you feel you cannot take all carbohydrates from your diet, you can start it on the stage 3.
• Stage 2 (for the time you feel is necessary to loose almost all the weight)
• Add some fruit: 1 apple/pear/orange/peach or 2 kiwis/ tangerine or 1 glass of red fruits;
• Add 3 meals of only soup and jelly ou yogurt with 2-3 servings of fruit.
• Same limitations as on stage 1;
• One 'Cheat day' per week.
• Stage 3 (2-3kg before ideal weight)
• At lunch time you can eat 3 tsp of rice or wholemeal pasta, grain, peas, corn, cooked carrot, grains, beans, pumpkin, cuscuz;
• You can keep eating 10 almonds, 3 nuts, 20 pistachio...
• One 'Cheat day' per week.
• Stage 4 (Maintenance)
• There's no forbidden food!
• Compensate the days with ingestion of more carbohydrates with more restrictive days;
• Do not eat carbohydrates after 18h00, when the metabolism starts to slow down.
• If you feel it's necessary you can always do some days of the stage 2 or 3.