Eat oats to lose weight with 3 quick – compact – easy ways

Oats are one of the staples of a healthy diet for many reasons: affordable, endlessly customizable, and packed with nutrients like healthy carbs and fiber. Eating oats for weight loss is always one of the options when you need to adjust your weight.

The right way to eat oats can have a big impact on weight loss. You should incorporate this ingredient into your diet at least a few times a week. Use flavors that have nutritional value and promote fat loss, and avoid “toppings” that are high in sugar, fat, and calories. Let’s plan with to lose weight with oats in the weekly menu!

The fiber in oats reduces hunger

Eat oats to lose weight properly

Oatmeal can fill you up longer than instant cereals (cereal), so you should choose to have oats for breakfast if you plan to lose weight.

Oats are a great source of fiber, which is an important nutrient for weight loss. According to a study by the University of Massachusetts Medical School, USA, adding more fiber to your diet is one of the simplest ways to lose weight. Fiber is low in calories and keeps you fuller for longer so you won’t overeat.

Oats contain a special type of fiber called beta-glucan. Research shows that this type of fiber regulates hunger hormones, making you feel full longer after a meal.

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A packet of instant oatmeal can contain about 4g of fiber, which slows digestion and takes longer to break down in the body, so you don’t need to eat more nutrient-dense foods. such as refined carbohydrates.

Increase the fiber content of your oats by adding some berries like raspberries, blueberries or strawberries. These fruits contain only 25-40 calories in a half cup (64g).

A study published in Nutrition Magazine (Nutrition Journal) in 2014 concluded that oatmeal, both ready-to-eat and raw, is more filling than cereals. By starting your day with a cup of hot oatmeal, you can cut back on snacking and keep your total daily calorie intake to a minimum.

Other nutrients in oats

One cup (128g) of cooked oatmeal contains just 150 calories and 5g of fiber (about 18% of your daily goal). One cup also contains a serving of whole grains and a little protein (about 6g, about the amount of protein in an egg).

Plus, oatmeal is a good source of other important nutrients like calcium, phosphorus, magnesium, copper, iron, selenium, and potassium.

Eat oats properly to lose weight effectively?

You can refer to the following three ways to effectively lose weight with oats.

Method 1: Avoid instant oats that are high in sugar

pure oats

Choose whole oats, instead of packaged varieties with flavors and sugars

Whatever type of oats you choose, buy whole oats with no added flavorings. Packaged flavored oatmeal often has added sugar, which adds calories without adding the nutritional value of the oats.

Switching from one serving of flavored oatmeal to whole oats every morning helps you lose more than 20,000 calories over the course of a year – enough to lose more than 2.5 pounds without making any other changes to your diet. your diet.

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Method 2: Avoid fats and sweeteners

Eating oats and fresh fruit helps to lose weight effectively

If you want to add flavor to your oats, use fresh fruit instead of syrup, honey, etc.

Instead of adding sugar to your oatmeal, sweeten it with healthy mixes that will help you lose weight. While you may hear of “healthy” sugars like maple syrup, honey or agave, these sweeteners also count as sugar and provide little nutritional value. Add sweetness with a spoonful of unsweetened apple sauce or banana puree, or mix a drop of stevia – a natural, calorie-free sweetener – into your oatmeal.

You should also avoid fatty “toppings”. For example, peanut butter offers some nutritional benefits but is also high in fat and contains up to 188 calories in 2 tablespoons, so you could accidentally add hundreds of calories to your breakfast if you don’t pay attention to your portion size. his part.

Mixing oatmeal with whole milk can also hinder your weight loss efforts – one cup contains 149 calories and 8 grams of fat. Instead, mix oats with water (warm water is recommended) to keep the calories low.

Method 3: Make a variety of dishes

banana and oat cake

Banana and Oatmeal Cake

One of the benefits of oatmeal for weight loss is its variety. You can mix and match the “toppings”, softness, and preparation to get a variety of dishes every day, so you hardly ever get bored with this diet.

You can also make a nutritious loaf. Try baking a mix of steel-cut oats, unsweetened almond milk, and mashed banana. You’ll have a delicious healthy banana oatmeal loaf.

You can bake a large batch over the weekend, then split into smaller portions to eat throughout the week. Experiment with different spices. A dash of cardamom with fresh chopped cherries adds flavor to the cake.

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To make oats a good source of protein, while cooking, add in an egg white or two, then add your favorite “toppings”. Egg whites provide plenty of beneficial protein without affecting the taste of the oats.

To maintain health and healthy body shape, in addition to supplementing with adequate nutrients for your body, you should build a scientific exercise and sports regimen. Download the app to schedule a workout with professional coaches, check in at more than 100 clubs/gyms, or join thousands of classes with just one touch. Try and experience the wonderful thing that brings to you.

Reference source

How to Eat Oats to Lose Weight Accessed date: 11/3/2020

Oatmeal Can Help You Lose Weight. Here’s How Accessed date: 11/3/2020

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