In another one, two meals of the day consist of oatmeal while dinner consists of a lean protein like chicken or fish along with salad or cooked vegetables. The second version is healthier from a nutritional standpoint as it provides you with more micro nutrients like essential minerals and vitamins as well. The components of the meals can be changed according to your own convenience, given that the calorie count is constant. Finally, dieters consume oatmeal for just one meal of the day for the remaining three days.
This plan is more sustainable and the calorie count progression in the three phases of the diet is as follows- calories in first two days, calories in the next two days, calories in the remaining three days. Oats work by providing the body with fibre, which is great for digestion. Moreover, the fibre in oats can also bind with fat in the intestine, preventing the absorption of fats. The savoury dish is easy-to-make and filling. Oats Diet for weight loss: Oats Khichdi 2.
Oats Uttapam : A delicious and healthy variation to the south Indian favourite, oats uttapam makes for a good, filling breakfast. Oatmeal Porridge with Fried Egg : A breakfast dish that can also double up as a lunch recipe, oatmeal porridge with fried eggs has the right amount of fibre and proteins to keep you going.
Oats Idli : This recipe takes the health quotient of idli to the next level, by replacing semolina with oats. Oats Diet for weight loss: Oats Idli 5. Oats and Chicken Porridge : A comforting and nutritious dish fit for any meal of the day, oats and chicken porridge is the perfect combination of taste and health.
Protects Heart: According to Dr. Moreover, the dietary fibers in oats are known to lower the bad cholesterol LDL without affecting the good cholesterol HDL. Therefore, adding oatmeal to our daily diet may help reduce our cholesterol levels and keep our heart healthy. Regulates Bowel Movements: As we now know that oats are packed with fibre both soluble and insoluble , having them daily may prevent constipation and eases bowel movements. Adding oats in your daily diet can keep the issue of constipation at bay.
Make them as part of your breakfast meal.
Controls Diabetes: Oats are known to stabilise blood sugar levels, reducing the risk of type-2 diabetes. If you are a diabetic, you must include oats in daily diet. The high fibre content and complex carbs in oats help slow down the conversion of this whole food to simple sugars, and beta-glucan delays the fall in blood sugar levels before meals and slows the rise after a meal.
This diet plan has three phases:. In this phase, you will have oatmeal three times a day whole oats, not instant oats.
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For the other three meals, including fresh fruits and fruit juices, veggies, and a good source of protein. This phase includes eating whole oats two-three times a day, along with half a cup of fruits or vegetables with each meal. You can also start practicing stretching exercises , yoga, or walking.
This is the phase in which you come back to your normal eating routine. However, be sure to eat healthily and include oats at least for one meal per day. This 7-day diet plan is a balanced calorie diet that requires you to replace at least two meals of the day with oatmeal. Phase 1, includes oatmeal three times a day in your diet for two days.
In Phase 2, include oatmeal two times a day for the next two days to lose a significant amount of weight.
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Finally, in Phase 3, have oatmeal at least once a day for the remaining three days to maintain your new bodyweight. Note : This is a sample diet plan. You can change the components of the meals as per your convenience. Vegetarian Alternative : For dinner, you can have a bowl of baked beans or a bowl of sprout salad.
Vegetarian Alternative : For dinner, instead of chicken cubes, you can add mushrooms or soy cubes or use mixed lentils. Vegetarian Alternative : For lunch, instead of chicken clear soup, you can have baked veggies or vegetable clear soup. Vegetarian Alternative : Instead of eggs, use button mushrooms or kidney bean chili. It is important to know which type of oatmeal should be used for delicious weight loss recipes and result in optimum weight loss. Spinach, broccoli, chicken breast, fish, turkey, tea, fat-free yogurt, lettuce, berries, celery, any fruit, carrots, radish, beetroot, sweet potato, beans, lentils, mushrooms, honey, maple syrup, lemon, and lime.
Sweetened or aerated drinks, alcohol, artificial sweeteners, high sodium foods, packaged fruit juices, flavored yogurt, donuts, and cornbread. Oatmeal is a healthy option for weight loss. However, the amount of weight loss varies based on body type , lifestyle, and exercise habits. Following the oatmeal diet with regular exercise can help you lose lbs in a span of 2 months. The dietary fiber in whole oats helps to provide satiety and reduces weight and abdominal fat 3 , 4.
Oatmeal Diet For Weight Loss: All You Need To Know About This 7-Day Diet
Having oats for weight loss is a good option to kick-start your journey. But this diet plan will not give long-term results. Hence, it is important to consult a dietitian if you need a sustainable approach. Oats are rich in fiber and essential nutrients. Fiber offers satiety and makes you feel full for a long time.
25 Clever Ways to Lose Weight With Oatmeal | Eat This Not That
Oats with milk is a healthy option to make your breakfast nutritious and is also beneficial for weight loss. Make sure to add whole fruits and nuts to make it healthy. Yes, you can include oatmeal every day in your diet plan. Opt for various other recipes with oats along with a bowl of fruits, vegetables, and proteins to create a balanced meal. There is no specific food that will help reduce your belly fat. You need to opt for a holistic approach, like eating healthy, exercising, and improving lifestyle.
Oats are one of the healthiest options to start this journey.
Use them in place of breadcrumbs
Yes, you can consume oats at night for weight loss. It is better to make different recipes with oats for your dinner instead of oats with milk. If you follow the phases strictly and prepare oats without sugar or artificial sweetener, you can lose up to 20 pounds within 6 weeks.