Oats are one of the whole grains originating from North American and European countries. This grain is also known as the queen of grains because of its rich nutritional content, such as fiber, vitamins, protein, and good fats. Eating oats not only helps to lose weight but also has many health benefits, including the ability to control blood sugar at a balanced level. Eating oatmeal helps low GI – glycemic index, effectively limiting cardiovascular diseases and atherosclerosis. Let’s see how oatmeal can help you lose weight in this article.
Oatmeal and weight loss: How can it help?
The extremely low-calorie content is the primary reason that makes oats a “holy” weight loss food for anybody. Statistics show that 100g of oats contains only about 387 calories. The amount of fat is only 1.5 grams for a cup of oatmeal. With nutritional ingredients rich in fiber, oats support total weight loss. Plus, the protein component in oatmeal can control appetite.
In addition, in “weight loss, oats” contain the necessary calcium and iron daily. The nutritional components in oats help to reduce appetite and create a feeling of fullness for a longer time. Oat also can slow the digestive process and reduce cardiovascular disease risk.
Oatmeal for weight loss recipes
Here are some ways to prepare oats for effective weight loss.
1. Peanut butter oatmeal cookie
Oatmeal with peanut butter and banana is a popular taste and effective for fast weight loss. This snack is the best choice for those who want to lose weight but can ignore healthy snacks. The oatmeal and peanut butter baked cookie recipe is simple.
- 1 cup rolled oatmeal
- 1/2 cup peanut butter
- 10g chopped almonds
- 1/3 cup honey
- 1 teaspoon vanilla
- 1/2 cup coconut flakes
- 1/2 cup nuts of your choice
How to do peanut butter oatmeal cookie:
- Put all the prepared ingredients in a large bowl and mix until well combined.
- Cover your mouth with plastic wrap and place the oatcake mix in the fridge for about 4 hours.
- After 4 hours, take the mixture out. Use a spoon to scoop the mixture into the palm of your hand to form a ball, or press it slightly flat as you like.
- Take the oatcakes into a glass jar. Cover and store in the refrigerator and use within 1 week.
2. Oatmeal porridge
Oatmeal porridge is one of the simplest weight loss oatmeal that anyone should try. It only takes 5 to 10 minutes to prepare and have the meal. Prepare 100g of oats and 500ml of water to make an oatmeal porridge. Then boil for 10 minutes. Mix with mushrooms and beans.
3. Oatmeal healthy smoothies
Oatmeal healthy smoothies are one of those meal replacement drinks that are low in calories but full of nutrients for the body. To make healthy oatmeal smoothies, prepare 1 cup of rolled oats, 1 box of yogurt, and some fruit you love. Then, put all the ingredients in the blender.
4. Oat granola for weight loss
Granola combines weight loss oats rolled flat with other grains such as almonds, walnuts, and dried fruit. The oats are covered with a layer of honey and toasted until a beautiful golden brown color. You can use granola as a snack.
Oatmeal diet for weight loss FQAs
- When to eat oats to lose weight?
Oats are starchy foods but cannot wholly replace rice or be used as a main meal. It would be best if you used oats for snacks or breakfast to lose weight and maintain enough nutrition for your body.
- Does HaferFlocken Oats Lose Weight?
This type of oats originating from Germany can effectively support weight loss and is the most popular among consumers today. They are pretty popular on the market, but you should be careful when buying or using oats to lose weight to avoid harmful effects for yourself!
- Which oats are the most effective for weight loss?
There are many types of oats, depending on the processing. It would be best if you used flat-rolled oats, the healthiest type of oatmeal. Rolled oats are oats that have undergone processing such as steaming and flattening. This variety has a milder flavor and softer texture when eaten. Cooking time only takes 2 to 5 minutes. In particular, you can use pureed rolled oats to make an organic mask to help whiten and smooth the skin.