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Oats are considered one of the he althiest and most nutritious cereals, as they are rich in vitamins from the B and E complex, minerals such as potassium, phosphorus and magnesium, carbohydrates, proteins, fiber and antioxidants, which brings many benefits to the he alth such as weight loss, lowering blood sugar and cholesterol levels and preventing cardiovascular diseases, for example.
Oatmeal is a great food for those who want to lose weight because it allows for easy and slow digestion and, in addition, its fibers, such as beta-glucan, increase the feeling of satiety, control hunger, decrease the absorption of fats, improve constipation, regulate the intestines and decrease abdominal swelling. See all the benefits of oatmeal.
However, oatmeal is fattening if consumed in large quantities as it is a food that contains a lot of calories, for example 100 g of oatmeal contains 366 calories.Therefore, it is important to have a balanced diet, with the guidance of a nutritionist, to achieve the desired results.
How to use oatmeal to lose weight
To help you lose weight, oats should be consumed daily in a maximum of 3 tablespoons per day, and can be used in the form of porridge or added to chopped or mashed fruits, in yogurts, juices and vitamins.
The best way to use oatmeal is in the form of flakes, as it has a good amount of fiber that is capable of increasing the feeling of satiety and favoring weight loss.
The more processed forms, such as flour or bran, have less fiber and, therefore, may have less impact on weight loss. Still, they are he althier options to replace wheat flour, for example.
Menu with oatmeal for weight loss
Oats should be consumed at least 4 times a week and can be included in the diet as shown in the following menu:
|Day 1||Day 2||Day 3|
|Breakfast||Oatmeal made with soy or almond milk, rolled oats and 1 teaspoon cinnamon for sweetening + 10 strawberries + 1 teaspoon chia seeds.||1 glass of almond milk + 1 wholemeal bread with cheese + 1 pear.||1 plain yogurt + 30 g of wholegrain cereals + 1 slice of papaya.|
|Morning snack||4 Maria cookies + 6 nuts.||1 glass of green kale, lemon and pineapple juice.||3 whole grain toast with peanut butter.|
|Lunch/Dinner||100 g of pork loin + 4 tablespoons of mashed sweet potatoes + red onion, arugula and hearts of palm salad + 1 tablespoon of olive oil + 1 orange.||Tuna and chickpea salad, with tomato, cabbage, peas, cucumber and grated carrots + 1 tablespoon of olive oil + 2 slices of pineapple.||100 g diced chicken breast in tomato sauce + 2 tablespoons of rice + 2 tablespoons of beans + cabbage, onion and grated beet salad + 1 tablespoon of olive oil + 1 tangerine.|
|Afternoon snack||1 plain yogurt + 1 teaspoon of flaxseed meal + ½ cup of fruit.||1 plain yogurt + 1 mashed banana with 2 tablespoons of rolled oats + 1 teaspoon of cinnamon.||Papaya and banana vitamin with 3 tablespoons of rolled oats.|
This is just an example of a generic menu, which is not tailored to the individual needs of each person. The ideal is to consult a nutritionist to create an individualized meal plan.
He althy Oatmeal Recipes
Some quick, easy-to-prepare and nutritious oatmeal recipes are:
This porridge can be used for breakfast or dinner.
- 200 mL of skimmed or plant-based milk (soy, almonds or oats, for example);
- 3 tablespoons rolled oats;
- Cinnamon to taste;
- Sweetener (optional).
Mix the oatmeal and milk and heat until the consistency of porridge. Add the cinnamon and a sliced fruit, such as an apple.
Oat bran pancake
This recipe yields 1 serving and the pancake can be filled to taste.
- 2 tablespoons of oat bran;
- 4 tablespoons of water;
- 1 egg;
- 1 pinch of s alt;
- Oregano and pepper to taste;
- Filling to taste.
Beat all the ingredients in the blender and make the pancake in a non-stick frying pan. Stuff with shredded chicken or tuna with vegetables, using fruit and honey to make a sweet pancake.