Home Diets to lose weightDiets for Food Oatmeal diet to lose weight with health

Oatmeal diet to lose weight with health

by Georgia Ede
Published: Last Updated on

With the Oatmeal Diet…, yes you can!

The Avena comes from a plant of the family of grasses whose most cultivated species is called “Avena Sativa ‘.

Oats are a cereal similar to wheat, rice or barley. It is an easily absorbed complex carbohydrate that contains only 4 calories per gram. Although it is true, we find it more and more present in people’s diets, but what makes it so interesting? Is it as beneficial as they say?

Next we will talk about what oats gives us, the most interesting properties nutritionally speaking and we also offer you a diet with which you can lose weight quickly by eating healthy and incorporating this cereal that benefits us so much in terms of our general health. Stay tuned and do not miss details about this food.

What does oatmeal give us?

Oats provide us with slow absorption carbohydrates , that is, those that provide us with energy and are healthy for our body as they recharge it with energy and help you carry out daily activities.

It is a great source of B , A , complex vitamins and minerals (calcium, iron, magnesium, zinc, potassium, sodium).

In addition, its high fiber  content makes this cereal especially interesting for those who suffer from gastrointestinal problems or who suffer from constipation, and the soluble fiber it contains makes it especially interesting as a regulator of intestinal flora and purification.

It also has fat but it is the cereal with the highest proportion of vegetable fat (approximately 65% ​​unsaturated fat and 35% linoleic acid).

The fats that it has are unsaturated , healthy fats that are biologically necessary for our body to function normally, they help maintain and protect the state of cell membranes, help prevent cardiovascular diseases, and protect us brain interconnections, acting as antioxidants and preventing premature aging .

Beneficial properties for our health

For the skin it is a particularly interesting cereal, and applied topically it improves dermatitis, acne and psoriasis due to its calming effect.

If you want to know how to take care of your skin against possible dermatological problems, click here for more information . 

If your problem is particularly psoriasis, here we offer you the diet that best suits you, a diet designed to control psoriasis .

If you are an athlete, oatmeal is your cereal.

As we have previously commented, oats recharge us with energy and as a consequence it repairs us from sports wear and tear, therefore, it is the cereal indicated for athletes, if you are interested in the best homemade protein shakes, find out here .

It is purifying , thanks to the large amount of amino acids it has, and as we have previously described, the soluble fiber it has makes the body cleanse itself in depth with its regular consumption.

In addition, as we have mentioned previously, its unsaturated fats help us to maintain cell structures and prevent cardiovascular and brain diseases by providing antioxidants and preventing cell aging. It also reduces cholesterol levels .

Oatmeal for weight loss?

Including oatmeal in the diet is a very good thing , it is one of the best sources of fiber, it favors good intestinal functioning and in turn, having a lot of fiber, it is a food that when consumed gives the feeling of satiety so it also regulates our appetite.

Oatmeal, as we have mentioned before, and thanks to the nutrients that it provides us, we can say that it is an active source of slowly absorbed energy , which helps us distribute energy throughout the day so that our body can perform all its natural functions. In addition, if we consume it naturally, it ensures that we maintain stable glucose levels so as not to generate large insulin productions.

This helps us lose weight , since there are no glucose gaps in the body and it keeps us satiated for longer, thus avoiding snacking.

The intestinal health is improved with the consumption of oats as mentioned above, as it balances the intestinal flora and also prevents constipation and other diseases of the digestive tract.

You have to make a small observation, and that is that oats have small amounts of gluten so it can not be used as an alternative cereal for gluten-free diets, here we leave you another proposal if you need to eliminate gluten, such as the  diet of celiacs .

In addition, another option that is currently very fashionable is to eat a diet without flour , that is, to eliminate refined flours from the diet to try to solve certain health problems such as dermatitis or digestive tract problems.

If you do regular physical exercise, the consumption of oats will benefit you in a notorious way, oatmeal is actually the healthiest cereal and with the lowest caloric intake in the form of simple sugars, in addition its protein contribution is much higher, so it will help you in the training and muscle building , as long as you combine it with legumes or protein of animal origin, since oats do not have all the essential amino acids in the proportions necessary to guarantee this function.

* If you want to supplement your information about whether oats help you lose weight and what are its calories, I recommend that you read this post → Does oatmeal make you fat?

Oat Diet Recommendations

Below we offer you a 5-day diet to lose weight, in which the consumption of oats is present so that you begin to notice all its benefits. You can also lose 3 kilos in just 5 days, try it now!

  • It should be borne in mind that this is a diet short, very effective when start fighting overweight, but subsequently recommends a diet balancead to , healthy and varied, of course … also including oats, as for example at breakfast. As you can see in the following post about healthy breakfasts to lose weight low in calories .
  • It is recommended to drink at least two liters of water daily.
  • For the piece of fruit or natural juice, it is advisable to choose between the following: Pineapple, apple, pear, kiwi, plums, tangerines, orange, grapefruit, watermelon and a combination of forest fruits (blackberries, blueberries, currants, raspberries).
DAY 1
Breakfast
A cup of skim milk with 3 tablespoons of oatmeal, sweetener, and if possible add a few strawberries.
Midmorning
A piece of fruit or natural juice.
Meal
 Lettuce and tomato salad. Several grilled chicken fillets.
Mid afternoon
A bowl of skim milk, 3 tablespoons of rolled oats and half a teaspoon of honey.
price
A French omelette with one yolk and two whites and steamed sole.

 

DAY 2
Breakfast
Option 1: An infusion with toast of turkey or york ham Option 2: Coffee with skim milk and 3 whole grain cookies.
Midmorning
A cup of skim milk with 3 tablespoons of oatmeal, sweetener, and if possible add a few strawberries.
Meal
A bowl of vegetable broth and another of stewed legumes to choose from.
Mid afternoon
A bowl of skim milk, 3 tablespoons of rolled oats and half a teaspoon of honey.
price
A bowl of pureed vegetables (chard, spinach, green beans, pumpkin).

 

DAY 3
Breakfast
A cup of skim milk with 3 tablespoons of oatmeal, sweetener, and if possible add a few strawberries.
Midmorning
A piece of fruit or natural juice.
Meal
Baked fish + full salad or vegetables + fruit.
Mid afternoon
A bowl of skim milk, 3 tablespoons of rolled oats and half a teaspoon of honey.
price
A combination of steamed vegetables, broccoli, cauliflower, carrot, onion and zucchini, with a light pinch of salt and oil.

 

DAY 4
Breakfast
Option 1: An infusion with toast of turkey or york ham Option 2: Coffee with skim milk and 3 whole grain cookies.
Midmorning
A cup of skim milk with 3 tablespoons of oatmeal, sweetener, and if possible add a few strawberries.
Meal
A cup of defatted broth + beef fillet + tomato salad.
Mid afternoon
A bowl of skim milk, 3 tablespoons of rolled oats and half a teaspoon of honey.
price
A salad of lettuce and white asparagus with a light pinch of salt and oil.

 

DAY 5
Breakfast
A cup of skim milk with 3 tablespoons of oatmeal, sweetener, and if possible add a few strawberries.
Midmorning
 A piece of fruit or natural juice.
Meal
Roast chicken without skin and half a roasted potato or roasted pepper + light yogurt.
Mid afternoon
A bowl of skim milk, 3 tablespoons of rolled oats and half a teaspoon of honey.
price
A salad of spinach, fresh cheese and a pinch of salt and oil.

 

What other nutritional trends are saying about oats

Although the properties described above are true, and are also scientifically proven, there are other nutritional currents that claim that the healthiest cereals are rice, buckwheat and quinoa.

Although not for this reason, oats are no longer healthy, they refer to the fact that it undergoes too many genetic transformations in its production, since the industry has modified the chemical structure of cereals causing our organism not had time to adapt enzymatically to these modifications and changes, not being able to properly metabolize the proteins of these cereals.

That is why it is always recommended to combine them with proteins of animal origin to achieve all the effects that we expect from it.

In conclusion we must mention that according to the experts the healthiest cereals are buckwheat, quinoa and rice, about which we have written in this post to get you out of all the doubts. Does rice make you fat? and everything you need to know about this cereal . 

On the contrary, according to these trends, the least healthy are wheat and corn, and on average we could find oats, based on this ranking we can conclude that we must consume all kinds of cereals in their fair proportion, thus being the bet healthier for our health.

A balanced diet in which we consume all kinds of nutrients in their proper measure will never be a mistake if we combine it with physical exercise on a regular basis, our body will thank us for the variety.

You may also like

Leave a Comment