Muesli for weight loss: benefits and applications

The magnificent invention of a Swiss doctor at the beginning of the 20th century turned the world of healthy eating upside down. Before him, dried or cured meats and vegetables were used as compact food reserves. Sometimes they took pressed dough tiles with honey or nuts. Such food was high-calorie and not suitable for everyone. An original recipe based on cereal flakes fundamentally changed the view on diet food, adding to the arsenal of nutritionists an effective, tasty and balanced product.

Muesli for weight loss

The story of the appearance of the dish

Muesli is a dry mixture of several ingredients. The basis of cereals from oats, wheat, corn, rye. In the classic recipe, an apple is added in addition to them. The more components, the more nutritious and healthier the mixture.

The idea was given to the Swiss physician Maximilian Bircher-Benner by a shepherd who had lunch with porridge with berries and pieces of fruit. The dish was simple, tasty and had obvious benefits. It only remained to improve it in order to extend the shelf life and to be able to replace the components at its discretion. So there was muesli, the name of which came from the German word "mashed potatoes". Flattened or grated pieces of cereals or flakes, as their counterpart, are mixed with berries, fruits, honey, raisins, dried fruits and poured with milk, kefir, juice. The test of the new dish in the hospitals went great. Patients quickly appreciated its taste, and nutritionists - benefit.


Supermarkets and grocery stores offer a huge selection of dry mixes. Muesli is sold in various combinations, often including completely unacceptable additives:

  • a large amount of sugar;
  • chocolate;
  • Palm oil;
  • preservatives;
  • flavor enhancers.

Such breakfast will not bring any benefits and instead of controlling weight it stimulates its growth. When buying, pay attention to the composition. For a dietary product, cereals, bran, sesame seeds, flax, sunflower seeds, wheat seedlings, corn flakes, apple, pear, a small amount of honey are acceptable. The remaining supplements increase calorie content without any particular benefits.

The classic mixture contains:

  • beta carotene;
  • choline;
  • vitamins A, C, D, E, PP, K, group B;
  • phosphorus;
  • potassium;
  • magnesium;
  • calcium;
  • selenium;
  • iron.

The beauty of a compound recipe is the ability to replace one component with another with certain recommendations from a nutritionist. For example, women after 45 years old can benefit from replacing sunflower seeds with flaxseeds to maintain estrogen balance. Muesli contains a lot of fiber, which ensures fast saturation and maintenance of this state for a long time.


Many people are surprised how such a high-calorie product containing 300-350 kcal per 100 g was included in the diet list. The secret lies in the recommended amount of the product. For breakfast, you need only 50 grams of dry mix, close to the classical composition, without chocolate, sugar and nuts.

Nutritionists argue their choice with several facts:

  1. 50 g of the product, supplemented with juice or a dairy product, fits into the calorie intake.
  2. Breakfast should be saturated to give energy in the morning.
  3. Cereal flakes activate intestinal motility, accelerating metabolism, which ensures accelerated burning of excess fat.
  4. The ability to independently control the composition allows you to adjust its nutritional value.
  5. Taste variety protects against the temptation to eat something unlawful.

Important: all day only muesli is not allowed.

With their obvious benefits, they are allowed to have breakfast 3-4 times a week.The remaining meals should contain vegetables, fruits, meat and other products.

Properly selected muesli maintains vivacity, gives the necessary energy, has a mild laxative effect, cleanses the intestines, removes excess water. And also make up for the deficiency of vitamins and minerals, which is very important for long-term diets.

Mechanism of action

The loss of extra pounds has a beneficial effect on all body systems, the load on the heart, liver, joints, blood vessels decreases. The emotional state is stabilized, self-confidence appears, well-being improves. Muesli is actively involved in these processes, especially if cereal seedlings are added to them and third-party additives are not observed. Breakfast, consisting of a dry mix of cereal with the addition of liquid, is capable of:

  • saturate with amino acids, vitamins, micro and macro elements, antioxidants;
  • relieve chronic fatigue;
  • increase stamina, memory, mindfulness;
  • to establish the work of the digestive tract, cardiovascular system;
  • reduce pressure;
  • remove slags, toxins, radionuclides from the body;
  • relieve stress, prevent the development of depression and neurosis;
  • stabilize the endocrine system;
  • maintain good condition of nails, tooth enamel, hair.

This applies only to natural mixtures, without the addition of sugar and stabilizers.

Please note: the most useful muesli - compiled on their own right before meals.

Possible harm

For any product, there are a number of limitations; muesli is no exception. By themselves, they do not cause harm, because they are neutral. Nevertheless, carefully try a new product is necessary for those who have allergic reactions. Usually they appear on honey and dried fruits. It is enough to remove the allergen and you can safely continue to have breakfast with a dry mixture.

Possible harm

Diabetics need to carefully study the composition on the packaging of the finished product or prepare muesli on their own, excluding sugar, raisins and adding nuts, berries and fruits after consulting with an endocrinologist.

You should listen to the reaction of the body to muesli with gastrointestinal diseases, cardiovascular diseases.

Types of Muesli

They are dry and baked. For diet food, the first kind is preferable. It not only preserves all the beneficial substances, but also contains much less calories. When liquid is added, fiber swells, granola significantly increases in volume and perfectly satisfies hunger, and the need to chew them thoroughly speeds up the saturation process.

Baked ones are more suitable for quick snacks at work or on the road, when there is a choice between an oil-fried pie and a healthy nutritious bar.

The most famous muesli brands are:

  • Leovit;
  • Matti;
  • Wow.

You can make your own breakfast mixture, focusing on the classic formula, including oat, wheat, rye, corn, barley flakes, pieces of apple and pear, a little honey, sesame or flaxseed. The composition can be changed at your discretion, adding nuts and dried fruits.

Muesli Weight Control Options

Based on muesli, a low-calorie diet is built that allows you to put yourself in order in 2 weeks, dropping 5-7 kg without harming the body. Breakfast and dinner consists of a dry mixture seasoned with low-fat kefir or freshly squeezed juice.

Lunch should be full, but low-calorie, for example:

  • vegetable soup;
  • fresh vegetable salad seasoned with vegetable oil or lemon juice;
  • steamed chicken breast or fish.
  • The total volume should not exceed 250 gr.

The diet also includes a strict water regime of at least 2 liters per day, meals at regular intervals, given that dinner is not later than 4 hours before bedtime. Intermediate snacks are excluded, if you are very hungry, you can eat an apple or an orange.Muesli is recommended to be filled with 1% kefir, 1.5% milk, natural yogurt, mineral water without gas, freshly squeezed juices, berries.

Home Diet Recipes

  1. Mix in equal proportions bran, oat flakes, apple slices, pour a glass of hot milk, let it brew for 10 minutes.
  2. For 100 grams of oatmeal, 50 grams of crushed nuts and prunes, a teaspoon of honey, the same amount of cold-pressed sesame or linseed oil are taken. The mixture is filled with mineral still water overnight. In the morning it can be warmed up or eat cold.
  3. The composition includes flakes of oats, corn, wheat, rye, apple, raisins, 5 grams of honey, flaxseed. The mixture is poured with kefir, you can enjoy the taste 5 minutes after cooking.

Muesli firmly entered the diet, they give scope for culinary imagination and give a boost of energy until lunch.

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