Eating Wheat Bran Flakes for Weight Loss. Wheat bran flakes are packed with essential nutrients. Photos. com/Photo. Objects. net/Getty Images. Adding wheat bran flakes to your weight- loss plan can help you shed pounds, if you eat recommended amounts of this ready- to- eat breakfast cereal as part of a well- balanced, reduced- calorie diet. Replacing highly processed, sugary cereals with wheat bran flakes is beneficial for weight loss. ![]() But there truly are healthy foods for weight loss. And oat bran actually has almost twice the fiber content as oatmeal plus higher iron content. Wheat bran for weight loss. Wheat bran is one of the most nutritious food options, which helps you lose weight in a healthy way. Wheat bran flakes can be a very good. Brindusa Vanta. The use of bran for weight loss nourishes the. Bran can be called as waste flour. Overindulging in high- carb foods, including cereals, can hinder weight loss, however. Calorie Information. ![]() A 1- cup portion of wheat bran flakes contains about 1. Although wheat bran flakes are not necessarily low- calorie foods, they can be eaten as part of a reduced- calorie meal plan for effective weight loss. Weight- loss calorie requirements often range from 1,2. National Heart, Lung and Blood Institute. Eating 1 cup of wheat bran flakes takes up about 1. Bran Flake Benefits. ![]() Wheat bran flakes are packed with dietary fiber, and most varieties are fortified with numerous essential vitamins and minerals. A 1- cup portion of wheat bran flakes provides almost 7 grams of fiber, which is beneficial for weight loss because fiber adds bulk, stays in your stomach longer and helps boost satiety. Eating wheat bran flakes during weight loss helps you meet your daily micronutrient needs, keeping you healthy during periods of calorie restriction. Overindulging in Cereal. Although eating wheat bran flakes in place of sugary cereals is a healthy way to shed pounds, eating too many carbs - - abundant in cereals - - and not enough protein can hinder weight loss. Protein boosts satiety more than carbs and fat and enhances calorie expenditure, according to a review published in 2. American Journal of Clinical Nutrition.” Fortunately, low- fat milk, commonly eaten with wheat bran flakes, is a rich source of protein. ![]() Even so, overindulging in wheat bran flakes containing 1. Recommended Portions. The amount of wheat bran flakes, or other ready- to- eat cereal, you should be eating during weight loss depends on your weight- loss calorie requirements. For example, a woman following a 1,2. Therefore, avoid eating more than 4 to 5 cups of cereal daily during weight loss, and vary your grains sources because different grain foods offer different nutrients. About the Author. Try these 5 key foods linked to significant weight loss. Giving Yourself A Boost. One of the biggest secrets in the weight loss industry is rice bran oil; in fact it is one of the oils on the market that can actually help. The Best Breakfast Cereals for Weight Loss. By Madeline R. Vann, MPH; Reviewed by Niya Jones, MD, MPH. All-Bran is a cereal that really delivers on fiber. ![]() Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites. ![]() Photo Credits. Photos. Photo. Objects. net/Getty Images. ![]() Wheat Bran Vs. They add bulk to your diet, helping you feel full and satisfied between meals so you are less tempted to snack. When choosing between food made with wheat or oat bran, consider the nutrients you want to get the most of. Wheat bran is generally more nutritious, but oat bran is superior in some ways. Weight Control. If you are trying to lose weight or maintain your current weight, wheat may be more beneficial than oats. A cup of wheat bran has 1. Wheat bran is higher in fiber, with 2. Oat bran has more protein, but overall, wheat bran is more conducive to weight loss. B- Complex Vitamins. Both types of bran provide an array of B- complex vitamins, particularly thiamin and riboflavin, which work together to help your body produce energy. A cup of oat bran has 1. Wheat bran gives you more riboflavin, offering one- third of your daily requirement, while oat bran gives you about one- fifth. Wheat bran provides more than half the niacin and vitamin B- 6 you need each day and oat bran provides less than 1. Minerals. The two bran types are similar in mineral content, each giving you nearly all the magnesium and phosphorus, and about 1. ![]() Wheat and oat bran have 6 and 5 milligrams of iron, respectively. The Institute of Medicine recommends that men get 8 milligrams of iron per day and that women get 1. Wheat bran provides half a woman's RDI for zinc and about 4. Antioxidant Capability. Although wheat and oat bran are low in antioxidant vitamins, both contain phytochemicals with antioxidant properties, according to Cornell University researchers who published a study in . The researchers concluded that antioxidant phytochemicals in whole grains may partly explain the link between whole grain intake and lower rates of cancers of the colon, breast, prostate and digestive system. In 2. 00. 4, Spanish researchers published a study in the same journal, reporting that cereals made with wheat bran contain stronger antioxidants than cereals made with oat bran. About the Author. Maia Appleby is a NASM- certified personal trainer with more than 1. Her articles have been published in a wide variety of print magazines and online publications, including the Gale Encyclopedia of Nursing and Allied Health, New Moon Network and Bodybuilding.
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