Eating oats can lose weight: Right or wrong?

Oats are a whole grain with nutritional benefits and are used for a healthy diet so this is considered a golden food for weight loss. However, the use of weight loss oats needs to comply with the new standards to work and limit the risk situation.

1. What is the oatmeal diet?

The oatmeal diet revolves mainly around oatmeal and oatmeal as the main ingredients for one or two meals a day. Accordingly, the plan of the diet with oatmeal consists of two stages:

  • Phase 1. Eat oatmeal 3 meals a day in the first week. During this time, it is advisable to eat only whole pure oats not instant oatmeal. It is possible to add a little fruit with oatmeal for a snack.
  • Phase 2. After the first week, oatmeal will be eaten from 1 to 2 meals a day with a healthy, low fat content for other meals. More fruits and vegetables will be added during this period and instant oats can be used.

2. Benefits of oatmeal diet with health

Oats are whole grains that provide a lot of fiber. Half a cup of oat porridge contains nutrients such as: 2 grams of fiber, 3 grams of protein, 0 grams of sugar. In addition, it contains about 2% of the recommended daily amount of calcium, 6% iron and other important nutrients such as phosphorus, magnesium, copper, selenium, potassium. Plus, it is low in calories and has only 1.5 grams of fat. Therefore, the benefits of eating oatmeal include reducing the risk of cardiovascular disease, high blood pressure and supporting digestion. Oatmeal can be identified as part of a healthy diet.

Oatmeal

Oats are a whole grain that contains many nutrients

3. Risks of the oatmeal diet

Although oatmeal provides a number of health benefits, using oats can also be risky. Therefore, to build a weight loss oat diet suitable for each individual, see a dietitian who is consulted and applied. Because the oatmeal diet is a diet with very few calories. Therefore, it is necessary to increase the calories per day by adding more than other foods to the oatmeal diet.

Oatmeal diet may be limited. The monotony of eating oatmeal only for 1 or 2 meals a day can make it difficult for you to maintain. This, will make it harder for you to lose weight.

The risks of a oatmeal diet can be reduced by adjusting the meal plan. Besides increasing calories (as recommended by a nutritionist) it is also necessary to be able to add many other healthy foods by using more vegetables and healthy foods, such as fruits. This method can help to make the oatmeal diet more diverse while retaining its role.

4. How to eat weight loss oats

4.1. The fiber of oats reduces appetite

Oats are an excellent source of fiber – this is an important nutrient for weight loss. According to research by the University of Massachusetts School of Medicine, adding fiber to the diet is one of the simplest ways to lose weight. Because, fiber has fewer calories and helps to satiety longer.

A packet of instant oatmeal usually contains 4 grams of fiber, which slows down digestion and prolongs the time it takes to decompose in the body. Therefore, there will be no room for low-nutrient foods such as refined carbohydrates. In addition, it is possible to increase the fiber content of oats by adding some berries.

oat

Oats help users feel full for longer

4.2. Avoid using oats containing sugar

Packaged oatmeal containing flavorings is often added sugar to increase calories without increasing the nutritional value of oatmeal. For example, a packet of oatmeal flavored with brown sugar will usually have 158 calories and 13 grams of sugar. So if using whole oatmeal instead of using packaged oatmeal containing flavorings helps you lose more than 2.3 kg in a year without making any changes to the diet.

4.3. Avoid fat supplements

Similar to adding flavorings to oats, adding fat to oats can also hinder weight loss efforts. For example, using oatmeal with whole milk will have about 149 calories and 8 grams of fat. Therefore, to help lose weight effectively, it is instead oats mixed with water to keep calories low.

4.4 Some ways of processing with oatmeal

  • A mixture of oats with unsus sugar-free almond milk along with mashed bananas and cinnamon will produce nutritious but healthy banana bread oatmeal products. Add a little spices such as cinnamon or cardice, cherries or peppers to enhance the flavor of the meal with oats.
  • Use oats with one or two egg whites to form a weight loss oat porridge product. Egg white does not affect the taste of oatmeal but it adds protein content to the diet.

oats with one or two egg whites

Combining oats with egg whites helps users lose weight

If followed properly, the oatmeal diet can help implement an effective weight loss plan. Meal plans that are low in calories and low in fat and include healthy food options. Oatmeal itself can help to lose weight because it will help the body feel full longer than other foods. The fiber content of oatmeal can also support the digestive system. Besides, oatmeal is a good option at a low cost, which will help those who want to lose weight more easily than the costly weight loss system or especially expensive meals. However, in order to lose weight effectively, in addition to a healthy diet and lifestyle should combine some forms of daily exercise. This will increase the number of calories you burn per day, as well as keep the body balanced and reduce the likelihood of losing muscle mass.

Oats are cereals that have an effective weight loss effect but patients need to adhere to the principle of nutrition to limit possible risks.

Share99 International Health Hub is a general hospital with functions, examination and treatment of many diseases. After performing the procedure of examination and treatment at Share99, customers will also be consulted by doctors about the best nutrition to ensure prevention and limit possible complications.

Customers can directly go to Share99 Health System nationwide for examination or contact the hotline here for assistance.

Source: healthline.com, menshealth.com, livestrong.com

SEE MORE:

  • Learn about oats
  • 24 healthy vegetarian ideas
  • What is colloidal oatmeal? Benefits, uses and safety

About: Minh Quynh

b1ffdb54307529964874ff53a5c5de33?s=90&d=identicon&r=gI am the author of Share99.net. I had been working in Vinmec International General Hospital for over 10 years. I dedicate my passion on every post in this site.

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