Oats are a popular breakfast food around the world. They’re easy to cook and incredibly versatile. You can use them in smoothies, milkshakes, oatmeal and even desserts like cakes, cupcakes, muffins and cookies. Oats come with many health benefits, including weight loss. Do you know that you can eat oats all three times of the day to lose weight? This is because oats are rich in satiating fiber, which curbs hunger pangs and eliminates the need to snack between meals. However, it is not advisable to limit your food intake to just one type of food or food group, but if you want to lose weight fast, the oatmeal diet may be perfect for you. However, it is important to remember that oatmeal is not a miracle food that you can eat to lose weight, but it can give you results when consumed as part of a calorie-restricted diet with other nutritious foods. .
Oatmeal Diet for Weight Loss
There are many different variations of the oatmeal diet, which different people follow for different periods of time. There is one that is extremely restrictive and where people eat only porridge at all three meals of the day, with calories for all meals totaling 1,300 calories per day. After this it is limited to only two meals a day. In the second, two meals a day include porridge while dinner consists of a lean protein such as chicken or fish with salad or cooked vegetables. The second version is healthier from a nutritional standpoint as it also provides you with more micronutrients like essential minerals and vitamins. The components of the food can be changed as per your own convenience, provided the calorie content remains constant.
Also read: Does eating oats for breakfast really help in losing weight?
Facts About Oatmeal Diet for Weight Loss
To follow this 7-day diet, people start by eating only oatmeal for all three meals of the day for the first two days, followed by eating oatmeal for at least two meals of the day for the next two days. Finally, dieters consume oatmeal for only one meal a day for the remaining three days. This plan is more sustainable and the progression of calorie counting in the three phases of the diet is as follows – 100-1200 calories in the first two days, 1200-1400 calories in the next two days, 1400-2000 calories in the remaining three days. Oats provide fiber to the body, which is very good for digestion. Additionally, the fiber in oats can bind with fat in the intestine, preventing fat absorption.
Also read: How to eat oats for breakfast, lunch and dinner?
Healthy Oats Recipe for Weight Loss
Here are five healthy low-calorie recipes made from oats that you can consume while following the oatmeal diet for weight loss:
1. Oats Khichdi: A healthier version of the popular Indian food khichdi is oats khichdi. This delicious dish is easy to make and filling.
Oats Diet for Weight Loss: Oats Khichdi
2. Oats Uttapam: A delicious and healthy version of South India’s favorite oats uttapam, a hearty and filling breakfast.
3. Oatmeal Porridge with Scrambled Eggs: A breakfast dish that can also serve as a lunch dish, Oatmeal Oatmeal with Scrambled Eggs has the right amount of fiber and protein to keep you energized. Is.
4. Oats Idli: This recipe takes the healthiness of idlis to the next level by replacing the semolina with oats.
Oats Diet for Weight Loss: Oats Idli
5. Oats and Chicken Porridge: A comforting and nutritious dish that is suitable for any meal of the day, Oats and Chicken Porridge is a perfect combination of taste and health.
Other health benefits of eating porridge:
1. Protects the heart: According to Dr. Manoj Ahuja, “Oats are rich in antioxidants which prevent cardiovascular diseases. Furthermore, the dietary fiber present in oats is known to reduce bad cholesterol (LDL) without affecting the good cholesterol (HDL). Additionally, oats contain plant lignans, which are also known to protect against heart disease. Therefore, including oatmeal in our daily diet can help reduce our cholesterol levels and keep our heart healthy.
Also Read: Oats Nutrition: Know why oats are beneficial for health and how you can include it in your daily diet
Benefits of Oats: Heart related diseases can be avoided by eating porridge daily.
2. Regulates bowel movements: As we now know that oats are rich in fiber (both soluble and insoluble), eating them daily can prevent constipation and ease bowel movements. Including oats in your daily diet keeps the problem of constipation away. Make these a part of your breakfast meal.
3. Controls Diabetes: Oats are known to stabilize blood sugar levels, thereby reducing the risk of type-2 diabetes. If you are a diabetic patient then you must include oats in your daily diet. The high fiber content and complex carbs in oats help convert this whole food into simple sugars, and the beta-glucan delays the drop in blood sugar levels before meals and slows the rise after meals.
Also Read: 8 Instant Oat Recipes: From Oats Uttapam to Oats Kheer and more!
You can follow oatmeal diet to keep your blood pressure levels under control.
5. Protects the skin: Oats are used as a soothing agent to provide relief from itching and irritation, and also provide a variety of skin benefits. According to The American Academy of Dermatology, “Oatmeal is able to normalize the skin’s pH. It also helps moisturize and soften the skin.”
Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
