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If you want to find all the information on how to prepare oats to lose weight, this article is for you. From water with oats to weight loss diet, milkshakes with oatmeal, delicious breakfast with oatmeal, how to consume oatmeal before bed and how beneficial it is, everything is here.
Oatmeal is a healthy staple for many reasons: it’s affordable, infinitely customizable, and full of nutrients like healthy carbohydrates and fiber. It is also an excellent option when trying to lose weight. Therefore, you need to incorporate it into your diet to lose weight at least a few times a week.
Oats: properties and benefits
Oatmeal is a whole grain food and is scientifically known as Avena sativa.
Oat grains, the most intact and complete form of oats, take a long time to cook. For this reason, most people prefer oats that are rolled, chopped, or cut with steel.
Commercial instant oatmeal (quick preparation) is the most processed variety. While they take the shortest time to cook, the texture can be soft.
Oats are usually consumed for breakfast as oats made by boiling in water or milk.
They are also often found in muffins, granola bars, cookies and other baked goods.
Here are some of the benefits of eating oatmeal and why you should add it to your diet to lose weight.
1. Oatmeal is incredibly nutritious
The nutritional composition of oats is balanced.
It is a good source of carbohydrates and fiber, including the strong beta glucan fiber.
Oats also contain more protein and fat than most grains.
Oats contain important vitamins, minerals and antioxidant compounds. Half a cup (78 grams) of dried oatmeal contains:
Manganese: 191% of the IDR
Phosphorus: 41% of the IDR
Magnesium: 34% of the IDR
Copper: 24% of the IDR
Iron: 20% of the IDR
Zinc: 20% of the IDR
Folic acid: 11% of the IDR
Vitamin B1 (thiamine): 39% of the IDR
Vitamin B5 (pantothenic acid): 10% of the IDR
Lower levels of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
This means that oatmeal is one of the most nutritious foods you can eat.
2. Oats contain many powerful antioxidants, including avenanthramides.
These compounds can help lower blood pressure and offer other benefits.
3. Oats contain a strong soluble fiber called beta-glucan
It reduces cholesterol and blood sugar levels, promotes the health of the intestinal bacteria and increases the feeling of fullness.
4. You can lower cholesterol and protect LDL cholesterol from damage
5. Oats can improve and control blood sugar
Due to the soluble dietary fiber beta-glucan, oats can improve insulin sensitivity and lower blood sugar levels.
6. Oats are very plentiful and can help you lose weight
Oats can help you lose weight when you feel full. This is done by slowing gastric emptying and increasing the production of the satiety hormone PYY.
A balanced diet with oats is good for losing weight quickly.
7. Finely ground oats can support skin care
Colloidal oats (finely ground oats) have long been used to treat dry and itchy skin. It can help relieve the symptoms of various skin conditions, including eczema.
8. Can reduce the risk of asthma in children
Some research suggests that oatmeal can help prevent asthma in children when feeding toddlers.
9. Oats help with constipation
Studies show that oat bran can help reduce constipation in the elderly, significantly reducing the need for laxatives.
Tips for losing weight with oats
If you want to get all the benefits of oats and it doesn’t affect your weight loss or weight loss goal, the following tips are suggested.
Avoid the sugary porridge
Regardless of the texture of the oatmeal you choose, from whole oatmeal to creamy instant porridge, you buy natural oatmeal without added flavors. Packaged flavor oats are often loaded with sugar, adding calories without increasing the nutritional value of oats. For example, a packet of oatmeal flavored with brown sugar has 158 calories and 13 grams of sugar, while a third serving of oatmeal is enough to make about half a cup of cooked oatmeal. It only has 102 calories and less than a gram of sugar.
If you start with an oat-flavored oatmeal ration every morning, you’ll save over 20,000 calories over the course of a year, enough to lose more than 2.25 kilograms without changing your diet.
Eat oatmeal with high-fiber toppings
Instead of flavoring your oats with sugar, supplement your oatmeal with healthy mixes that will help you lose weight. A good example of this is oatmeal with fruit. According to a study by the University of Massachusetts School of Medicine, fiber is an important nutrient for weight loss. Dietary fiber makes us feel full, so you’re less likely to overeat, and simply adding more fiber to your diet is one of the easiest ways to lose weight, according to UMass. Increase the fiber content of your oats by adding a handful of berries (raspberries, blackberries, blueberries or strawberries) for only 25 to 40 calories per half a cup.
Avoid fatty and sugary supplements
While you might be tempted to sweeten your porridge with “healthy” sugars such as maple syrup, honey or agave honey, these sweeteners count as additional sugar and offer little nutritional value. Instead, add sweetness with a spoonful of apple sauce or sugar-free banana puree. Or mix a drop of stevia, a natural, zero-calorie sweetener, into your oatmeal.
You should also avoid fatty bandages to promote weight loss. For example, peanut butter offers some nutritional benefits, but it’s also full of fat and has 188 calories per 2 tablespoons serving. So you can add hundreds of calories to your breakfast if you don’t see the portion size. And make your whole milk porridge frustrate your efforts to lose weight – one cup contains 149 calories and 8 grams of fat. Prepare oatmeal with water to keep calorie intake low.
Ways to Prepare Oats to Lose Weight
One of the benefits of oatmeal for weight loss is its adaptability: you can mix and match ingredients, textures, and cooking techniques to get a different taste bowl every time, so you’ll be less bored with your diet and end up giving up on it.
So here’s what you were looking for, how to lose weight with oats, in different ways.
How to prepare oatmeal for breakfast
Oatmeal is a satisfactory and healthy morning meal. Here are cooking instructions for the most common oatmeal for breakfast.
Oatmeal and apple recipe to speed up the metabolism
This delicious healthy oatmeal recipe is sweet, creamy and satisfying, and starts the day with a nice warm belly. It tastes best like a piece of apple pie!
Ingredients for two servings
1 cup of old or steel-cut oatmeal
2 cups of almond milk
Cut 1 apple into thin slices and then cut into three pieces (basically the size of a thin bite)
2 teaspoons of cinnamon
2 teaspoons of maple syrup (optional)
1 cup of apple sauce without sugar (if you have the cups, every 1/2 cup is)
Combine the milk of almonds, oats, cinnamon and maple syrup in a medium pan. Heat the heat over low heat until most of the milk is absorbed (stir as needed), once most of the milk has been absorbed, add the apple sauce and mix. If you like soft apples, add them now if you want some crunch until you want to serve. As soon as all apple sauce and milk have been absorbed, take about 15-20 minutes in total from the heat and serve.
Each serving contains: 309 calories, 5 g fat, 8 g fiber, 6 g protein and 62 g carbohydrates.
Strawberries and oatmeal cream
Did you know that oatmeal, yogurt and cinnamon speed up your metabolism? We love small Quaker oatmeal, but there’s one downside, they’re full of sugar, preservatives, and thickeners. It is not a wise choice! So we can do something better and more nutritious by adding Greek yogurt to a creamy and cinnamon-like mixture just because it gives me a delicious taste. Don’t be discouraged with the balsamic vinegar. Sweet strawberries without added sugar.
Ingredients for two servings
1 cup of water
1/2 cup of old-fashioned oatmeal
1 teaspoon of ground cinnamon, you can also add a cinnamon stick to the boiling water
1/2 cup of chopped strawberries, freshly thawed or frozen
1 teaspoon of balsamic vinegar
2 tablespoons of Greek yogurt
1/2 teaspoon of vanilla extract
1 teaspoon of honey
Mix the water, oats and cinnamon in a small saucepan, cover and cook, keeping the heat to a minimum. While the oatmeal absorbs all of the scented water from cinnamon, continue with the strawberries.
Mix the strawberries and the balsamic vinegar in a small bowl and mash and mix with the back of a fork until the strawberry mixture (very technical term) is available. Then add yogurt, vanilla, honey and mix well.
Once the water and oats have been absorbed, add the strawberry mixture and stir until everything is one minute thick, remove everything from the heat and serve.
Each serving contains: 97 calories, 1 g fat, 2.5 g fiber, 5 g protein, 18 g carbohydrates.
Oats, banana and strawberries
One of the keys to good nutrition is to reach the season whenever you can. When strawberries are seasonal they are cheap and much tastier than when you shop out of season. So make sure you prepare this dish if you can get berries or strawberries in season.
Ingredients for 2 servings
1 3/4 cups of water
1 cup of quick porridge
1/2 teaspoon of cinnamon
1/4 teaspoon of ground nutmeg
2 teaspoons of honey
4 large strawberries
1 small banana
Finely chop strawberries and bananas and set aside.
Boil the water in a medium-sized saucepan, add oatmeal, cinnamon and nutmeg, reduce the heat and stir from time to time until all the water has been absorbed. Once the water is absorbed, remove it from the heat, add the honey.
Place the porridge and top it with sliced strawberries and bananas.
Each serving contains: 150 calories, 1.5 g fat, 4 g fiber, 4 g protein, 33 g carbohydrates.
Prepare oats to lose weight since night
The principle is simple: add the oatmeal the night before your wish, put some milk and your favorite tips in a glass and put them in the fridge.
The milk is soaked in oats and a delicious breakfast awaits you the next morning.
How to make oatmeal in a glass overnight
Step 1: Take a glass or bowl and add a serving of old oatmeal (oatmeal is a treat too). Fill the glass as much as you think you can eat the next morning.
Tip: If you store the porridge in a sealable glass / bottle overnight, you can take it to work if you run out of time in the morning. No excuses! Professional advice: add 1 tablespoon of chia seeds for a little omega-3 and more protein.
Step 2: Now fill the glass with liquid until the oatmeal is well covered. Possible liquids: milk, soy milk, coconut milk, almond milk, rice milk, oat milk, orange juice. Whatever you want, really …
Step 3: it’s time to add your favorite ingredients.
Some ideas are: almonds, hazelnuts, walnuts, cashews, linseed, chia seeds, raisins, all kinds of berries, fruits like bananas, cherries, apples or pears, sunflower seeds, pumpkin seeds, nut butter, flakes of coconut, Greek yogurt, natural yoghurt further.
If you like any of these suggestions with a little more crunch, just add them in the morning.
Step 4: Refine the night cereal with your favorite spices. For example cinnamon, vanilla, cocoa powder, ginger powder, ginger spices (perfect in winter!), Everything works very well.
Cover the top and jump in the fridge.
And so you make oatmeal in a jar overnight. Just take them out of the fridge the next morning, add a sweetener (maple or agave syrup, honey, stevia) and enjoy!
Oatmeal water for slimming
Drinking oatmeal on an empty stomach (empty stomach) helps us lose weight because it contains vitamins, minerals and fiber and because it gives us the feeling of being full and therefore does not have to eat or eat large amounts in between of food.
It gives our body very beneficial properties as we lose weight gradually.
Oats remove all the toxins that our body creates and stores. That is why we supply ourselves with oatmeal water with proteins, vitamins, minerals and trace elements.
In addition, oatmeal is a diuretic and prevents our body from holding back fluids, which makes us feel better.
How to prepare water from oatmeal to lose weight
For the easy preparation of oatmeal water, we first need to have a cup of oat, a cup of cinnamon and two liters of water.
In the blender, add the oatmeal together with a glass of water and mix until a homogeneous mixture is created. Then you can add the rest of the water, cinnamon and the sweetener of your choice, for example stevia or two teaspoons of honey. If you notice that there are still pieces of oats that have not been mixed correctly, you can strain the mixture. Then fill the water in the fridge and you can have a drink all day. Start your day with a glass of oatmeal water and ideally take it before every meal. This will help you properly satisfy and nourish you.
How often should you drink oatmeal water?
For oatmeal water to be effective, you need to drink it on an empty stomach for an entire month to lose weight. This helps you feel full all morning, and also gives you the energy and fiber you need to start the day. You can also drink another glass before having your main meals or during meals.
Oatmeal Water Diet
An example of how to prepare an oatmeal water diet and how to lose weight add to your menu:
Breakfast: a glass of oatmeal water (as already mentioned, fasting), an apple and a cup of tea or an infusion.
Lunch: a glass of oatmeal water as a drink. In addition a salad of spinach with asparagus and nuts as well as a chicken breast.
Snack: a green tea.
Dinner: a glass of oatmeal water. Baked eggplant baked and beets with lemon juice.
For dessert, an apple roasted with cinnamon.
As you can see, the most important thing you can do for your weight loss is to start the day with this glass of oatmeal water and also use it as a drink with meals. Remember to always eat a balanced diet and never overeat. If you keep your diet this way and continue to drink oatmeal water for a month, you will see results in the form of weight loss.
Oatmeal milk shakes for slimming
Another major advantage of using oatmeal is that you can use it to make blends that are more than just a dessert like smoothies.
Smoothies are an excellent option to lose weight, and even more by adding strong oats. Here we give you the recipes of oatmeal smoothies that you can lose weight with.
Tip: If you want to make the whole thing thick and creamy, you should mix the ingredients by hand and let them cool in the fridge for a few hours before liquefying.
Oatmeal and chocolate smoothie
½ cup of oatmeal
A spoonful of almond butter
Two tablespoons of cocoa powder
A cup of almond and vanilla milk
A spoonful of maple syrup
½ teaspoon of vanilla extract
When you have cooled your mixture, pour it into the blender until you have the desired consistency.
For best results, sprinkle a few chocolate chips or small marshmallows over them to make them special. Don’t abuse, keep in mind that if you want to lose weight, sparks or marshmallows, they will add extra calories.
Smoothie with oatmeal, apple and cinnamon
If you are a fan of the usual instant oatmeal, it is very likely that you have tried varieties like apple and cinnamon.
These three ingredients go together like peas in a pod, so it makes sense that we make them a smoothie.
This is also one of the best breakfast shakes I’ve made in a long time.
¼ cup of oatmeal
A cup of skimmed milk
¼ cup of Greek yogurt
¾ cup of applesauce
Two tablespoons of peanut butter (or almond butter)
½ teaspoon of cinnamon
A teaspoon of honey
It is best to let it rest for a few hours after mixing. However, this is only to make it softer and a little thicker. So if you want your smoothie to be a little softer, you can drink it right away.
First mix all non-liquid ingredients and mix until they are the same. Then add the milk and honey until you have the desired consistency.
Tip: If you plan to leave it there, make it a little thinner than normal as it can freeze in the fridge.
Smoothie with oatmeal, coconut and pineapple
Do you like Pina Coladas? This recipe in particular is like an unfrozen version of the famous cocktail, just without alcohol and much thicker (this applies to Greek yogurt and coconut milk, greasy and coarse). However, the taste profile is very similar.
For best results, freeze the milk and pineapple beforehand to make everything fresher and fresher.
¼ cup of oatmeal
A cup of coconut milk
¼ cup of Greek yogurt
A cup of frozen pineapple pieces
A teaspoon of honey
⅓ teaspoon of vanilla extract
Place all ingredients in a blender and mix until the desired consistency is achieved. When you’re done with the smoothie, sprinkle some honey (or agave syrup) on the smoothie.
It’s good to eat oats before you sleep
If you want to eat porridge at night and are happy to do so, we have good news for you.
Although most people believe that oatmeal is just breakfast food, it can also be a snack for the night before bed. You can eat oatmeal at night without feeling guilty. This helps you to stay healthy and fit.
Benefits of oatmeal before bed
Oats are slowly digested: they will satisfy you in a long night’s sleep and prevent you from starving and running to the fridge
It stimulates the production of serotonin: what will solve your stressful state and make you happy.
A good source of melatonin: what will improve your nervous system and prevent cardiovascular accidents.
Lose Weight: We already know that losing weight is an excellent ally, you will also feel satisfied with it and promote good digestion.
Does oat make you fat?
On the contrary, oats would be a good ally to lose weight. You can add it to your new diet to lose weight. It’s good to add it as a healthy breakfast or snack before bed, or, as with oatmeal water, you can take it with or accompany meals.