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Oats are a whole grain that has nutritional benefits and is used for a healthy diet, so it is considered the golden food for weight loss. However, the use of oats for weight loss needs to comply with the new standards to work and limit the risk situation.
1. What is the Oatmeal Diet?
The oatmeal diet mainly revolves around oats and oatmeal as the main ingredient in one or two meals a day. Accordingly, the plan of the oatmeal diet consists of two phases:
Phase 1. Eat oatmeal 3 meals a day for the first week. During this time, only whole oats should be eaten, not instant oatmeal. You can add some fruit with oatmeal for a snack. Phase 2. After the first week, oatmeal will be eaten 1 to 2 meals a day with healthy, low-fat options for other meals. More fruits and vegetables will be added during this period and instant oats can be used.
Trắc nghiệm dành riêng cho người mắc đái tháo đường: Chế độ ăn của bạn đã hợp lý chưa?
Người bị bệnh đái tháo đường cần phải quan tâm nhiều hơn đến cách tính toán khẩu phần ăn sao cho phù hợp với nhu cầu và tình trạng sức khỏe. Nếu chưa rõ, bạn có thể tìm hiểu kỹ hơn thông qua bài trắc nghiệm ngắn sau đây.2. Health Benefits of the Oatmeal Diet
Oats are a whole grain that provides a lot of fiber. Half a cup of oatmeal 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 intake of calcium, 6% of iron and other important nutrients such as phosphorus, magnesium, copper, selenium, potassium. Plus, it's low in calories and has only 1.5 grams of fat. Therefore, the benefits of eating oatmeal include a reduced risk of cardiovascular disease, high blood pressure and aiding digestion. Oatmeal can be identified as part of a healthy diet.
Yến mạch là một loại ngũ cốc nguyên hạt chứa nhiều chất dinh dưỡng
3. Risks of the Oatmeal Diet
Although, oatmeal offers some health benefits, using oats may also be subject to some risks. Therefore, to build a weight loss oat diet suitable for each individual, see a nutritionist for advice and application. Because the oatmeal diet is very low in calories. Therefore, it is necessary to increase the number of calories per day by adding more other foods to the oatmeal diet.
Oatmeal diets may be restrictive. The monotony of just eating oatmeal for 1 or 2 meals a day can make it hard to keep up. This, in turn, will make it harder for you to lose weight.
The risks of the oatmeal diet can be reduced by adjusting the meal plan. In addition to increasing calorie intake (as recommended by a dietitian) it is also important to be able to add a variety of other healthy foods by using more vegetables and healthy foods, such as fruits. This approach can help add variety to the oatmeal diet while keeping its role.
4. How to eat oats to lose weight
4.1. Oats Fiber Reduces Appetite Oats are an excellent source of fiber - an important nutrient for weight loss. According to research from the University of Massachusetts Medical School, adding fiber to your diet is one of the simplest ways to lose weight. Because fiber has fewer calories and keeps you fuller for longer.
A packet of instant oatmeal usually contains 4 grams of fiber, which slows down the digestive process and prolongs the time it takes to break down in the body. As a result, there is no room for low-nutrient foods like refined carbohydrates. In addition, the fiber content of oats can be increased by adding some berries.
Yến mạch giúp người sử dụng có cảm giác no lâu hơn
4.2. Avoid using sugared oats. Packaged oatmeal with flavorings is often added sugar to add calories without increasing the nutritional value of the oatmeal. For example, a packet of brown sugar flavored oatmeal will typically have 158 calories and 13 grams of sugar. So, if you use whole oatmeal instead of flavored packaged oatmeal, you can lose more than 2.3 kg in a year without making any changes to your diet.
4.3. Avoid adding fat Similar to adding flavoring 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. So, to help lose weight effectively, you should instead mix oats with water to keep calories low.
4.4 Oatmeal Recipes Mixing oats with unsweetened almond milk with mashed bananas and cinnamon results in healthy, nutritious banana bread oatmeal. Add a little spice like cinnamon or cardamom, cherries or chili peppers to spice up your meal with oats. Use oats with one or two egg whites to make oatmeal for weight loss. Egg whites don't affect the taste of oatmeal, but it does add protein to the diet.
Kết hợp yến mạch với lòng trắng trứng giúp người sử dụng giảm cân
If followed correctly, the oatmeal diet can help implement an effective weight loss plan. Those meal plans are low in calories and low in fat and include healthy food options. Oatmeal itself can help with weight loss because it will help the body feel full longer than other foods. The fiber content of oatmeal can also aid the digestive system. Besides, oatmeal is a good, low-cost option that will make it easier for people who want to lose weight to stick with a weight-loss system or expensive special meals. However, to lose weight effectively, in addition to a healthy diet and lifestyle, you should incorporate some form of daily exercise. This will increase the number of calories you burn each day, as well as keep your body fit and reduce your chances of losing muscle mass.
Oats are cereals that have an effective weight loss effect, but patients need to strictly follow the nutritional principles to limit possible risks.
Vinmec International General Hospital is a general hospital with the function, examination and treatment of many diseases. After performing the medical examination and treatment process at Vinmec, customers will also be advised by doctors on the best nutrition regimen to prevent and limit possible complications.
Customers can directly go to Vinmec Health system nationwide to visit or contact the hotline here for support.
References: healthline.com, menshealth.com, livestrong.com
