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Oats are considered one of the healthiest and most nutritious cereals, as they are rich in B and E vitamins, minerals such as potassium, phosphorus and magnesium, carbohydrates, proteins, fibers and antioxidants, which bring many health benefits such as weight loss , lowering blood sugar and cholesterol levels and preventing cardiovascular disease, for example.
Oats are a great food for those who want to lose weight because it allows 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 intestine and decrease abdominal swelling. See all the benefits of oats.
However, oats are fattening if consumed in large quantities since it is a food that contains many calories, for example 100 g of oats contain 366 calories. Therefore, it is important to eat a balanced diet, with the guidance of a nutritionist, to achieve the desired results.
How to use oats to lose weight
To help you lose weight, oats should be consumed daily at a maximum of 3 tablespoons per day, and can be used in the form of porridge or added to chopped or crushed fruits, in yogurts, juices and vitamins.
The best way to use oats is in the form of flakes, as it has a good amount of fiber that is able to increase the feeling of satiety and favor weight loss.
The more processed formal ones, like flour or bran, have less fiber and, therefore, can have less impact on weight loss. Still, they are healthier options to replace wheat flour, for example.
Oatmeal slimming menu
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 porridge made with soy milk or almonds, rolled oats and 1 teaspoon of cinnamon to sweeten + 10 strawberries + 1 teaspoon of chia seeds.
| 1 glass of almond milk + 1 brown bread with cheese + 1 pear. | 1 plain yogurt + 30 g of whole grains + 1 slice of papaya. |
Morning snack | 4 maria biscuits + 6 nuts. | 1 glass of green cabbage, lemon and pineapple juice. | 3 whole toast with peanut butter. |
Lunch dinner | 100 g of pork tenderloin + 4 tablespoons of sweet potato puree + red onion, arugula and heart of palm salad + 1 spoon of olive oil + 1 orange. | Tuna and chickpea salad with tomatoes, cabbage, peas, cucumbers and grated carrots + 1 tablespoon of oil + 2 slices of pineapple. | 100 g of diced chicken breast in tomato sauce + 2 tablespoons of rice + 2 tablespoons of beans + cabbage, onion and grated beet salad + 1 spoon of olive oil + 1 tangerine. |
Afternoon snack | 1 plain yogurt + 1 teaspoon of flaxseed flour + ½ cup of fruit. | 1 plain yogurt + 1 mashed banana with 2 tablespoons of rolled oats + 1 teaspoon of cinnamon. | Vitamin papaya and banana with 3 tablespoons of rolled oats. |
This is just an example of a generic menu, which is not adapted to the individual needs of each person. The ideal is to consult a nutritionist to create an individualized diet plan.
Healthy Oatmeal Recipes
Some quick, easy to prepare and nutritious oat recipes are:
Light oatmeal
This porridge can be used for breakfast or dinner.
Ingredients
- 200 mL of skimmed or vegetable milk (soy, almonds or oats, for example);
- 3 tablespoons of rolled oats;
- Cinnamon to taste;
- Sweetener (optional).
Preparation mode
Mix the oats and the milk and bring to the fire until it is the consistency of porridge. Add cinnamon and a sliced fruit, like apple.
Oat bran pancake
This recipe yields 1 serving and the pancake can be filled to taste.
Ingredients
- 2 tablespoons of oat bran;
- 4 tablespoons of water;
- 1 egg;
- 1 pinch of salt;
- Oregano and pepper to taste;
- Stuffing to taste.
Preparation mode
Beat all the ingredients in a blender and make the pancake in a nonstick skillet. Fill with shredded chicken or tuna with vegetables, and you can use fruits and honey to make a sweet pancake.
Check out the video below for an oat bread recipe to make at home: