Disciplined people who want to lose weight healthily should definitely keep an eye on the oatmeal diet. The diet enables a change in diet with oatmeal as an additional food or even as a staple food. Other ingredients such as fruit, vegetables and nuts can also be combined.
When you think about an oatmeal diet, you might first think that the diet is very one-sided and that you actually only eat oatmeal. However, many different types of preparation are possible and so the diet can also bring joy to preparation. This article should give you the most important information for this diet and also show you the variety of preparations.
- The oatmeal diet consists of consuming oatmeal combined with other foods. You should include around 250 grams of oatmeal in your meals per day.
- It is very important to stick to the maximum number of calories per day while on the oatmeal diet. The default for the maximum number of calories per day is between 1000 and 1300 kcal.
- You should drink regular fluids during the diet. The reason for this is that the fiber can be processed well and there is no blockage in the intestinal area.
What is an oatmeal diet?
The oatmeal diet is an effective diet as long as it is done properly. With the oatmeal diet, a daily amount of 250 grams of oatmeal is consumed. Various foods can be combined for this.
Despite the high calorie content of the oatmeal, the diet is successful if the maximum amount of oatmeal is adhered to. Depending on body size and mass, the maximum intake is between 1000 and 1300 grams of calories.
It is not always easy to stick to the given amount of calories. That is why this diet is demanding, but can deliver the desired result in a few weeks.
What you need to know about the oatmeal diet
Before we give you some tips on how to start creative oatmeal preparation, we would like to give you some background knowledge about oatmeal.
The most frequently asked questions about oatmeal and the oatmeal diet can be found in the following section. We have sorted and answered the individual questions according to relevance
How does the oatmeal diet work?
The oatmeal diet works very simply. The most important thing to stick to is not to exceed the daily amount of calories. To be able to lose weight, you must not consume more than 1000 to 1300 calories a day.
But why does this diet work and which factors are decisive for losing weight? The following three points explain the success of the diet:
Oatmeal contains around 2/3 of carbohydrates per 100 grams. The structured structure of these carbohydrates provides the body with energy. In addition, the body’s insulin level is not raised, as is usually the case with carbohydrates. When insulin levels stay low, fat is burned.
Dietary fiber, which is filling
In addition to carbohydrates, the oatmeal also contains fiber. Since fiber cannot be completely processed by the body, it forms a kind of pulp in the stomach area. This porridge is responsible for ensuring that you stay full for a long time and that you can stay away from snacks.
Dietary fiber, which helps digestion
Fiber itself is contained in the intestinal area for a long time, but it helps digestion. They enable nutrients to be better absorbed. To prevent constipation in the intestinal area, you should drink plenty of fluids during an oatmeal diet.
As you can see, the carbohydrates as well as fiber in the oatmeal serve our bodies in a positive way. In addition to adhering to the daily amount of calories, you should also ensure that you drink enough fluids.
Oatmeal diet is based on the effects of carbohydrates as well as fiber. These support the body in such a way that you can lose weight healthily in a reasonable time.
Why are oatmeal healthy?
You have already read some of the reasons why oatmeal is healthy from the previous table. However, we would like to give you more reasons why oatmeal is considered healthy.
The following list should give you a brief overview of the effect oatmeal has on our body:
- Promote digestion
- Fill you up
- Are rich in vegetable proteins
- Carbohydrates burn our fat
Oatmeal is rich in nutrients and vitamins that are very important for our body. Oatmeal is also rich in beta-glucans. Beta gluacans are dietary fiber and help regulate insulin levels. In addition, they also ensure that the intestinal bacteria are supplied with energy. This makes digestion easier.
How long does an oatmeal diet last?
The duration of the oatmeal diet is very individual. It is easier said than done to follow this diet because you really need to pay attention to the number of calories you eat each day. There are two different ways you can go about the oatmeal diet. The duration can be adjusted depending on the type and desired weight.
The duration of the oatmeal diet depends on the individual wishes of the person consuming it.
If you want to lose weight faster, you can base your entire diet on oatmeal. It is really ensured that the oatmeal is consumed as a staple food.
However, it is important that you also take fruits or vegetables. This variant enables weight loss in a shorter time.
The second variant of the oatmeal diet is when the oatmeal is only used for two meals a day. Thus, there is not a total change in diet, but simply incorporating the oatmeal into the nutritional plan. The duration of this variant can extend over a longer period of time.
How much oatmeal should you eat per day?
The oatmeal diet consists of the consumption of oatmeal, but there is also a certain amount of consumption. In the oatmeal diet, the amount of oatmeal per day is around 250 grams. This amount should be taken throughout the day.
Depending on taste or preference, other types of preparation are preferred. Oatmeal can be consumed as porridge, muesli, overnight oat or in a sweet form as biscuits.
It is therefore important to be well informed about how many oat flakes are required for which method of preparation. It is also important not to consume more than 250 grams daily. Otherwise the intake of calories per day increases above the given amount from 1000 to 1300 kcal.
What foods shouldn't you eat while doing this?
Foods that are high in calories should not be consumed while dieting. The reason for this is that the oatmeal itself already has a large proportion of calories.
We introduce you to foods that you should avoid during the oatmeal diet:
Meat is fatty. With the oatmeal diet one should make sure to avoid additional fat intake.
Cheese is also high in fat and shouldn’t be eaten during this diet. So you stick to the oatmeal diet better.
Sweets and sweeteners
If you eat a lot of sweet things, your insulin level can quickly rise. This accelerates the breakdown of sugar and makes you hungry again faster. That would not be supportive of your diet.
In general, when dieting, it is important to avoid foods that are too fatty or too sweet. In the oatmeal diet, the number of calories is also an important factor, as mentioned above.
Can diabetics also follow an oatmeal diet?
In type 2 diabetes, the production of insulin is still present, but the cells no longer absorb the insulin as well. As a result, the sugar can no longer infiltrate the cells. If the blood sugar level is too high, complications can arise.
The oatmeal diet is even supportive for type 2 diabetes, as the insulin level does not increase due to the carbohydrates. In addition, oatmeal contains the fiber beta glucan.
Beta glucans have a very positive effect on the blood sugar level of the human body. They help ensure that the blood sugar level is kept constant and does not go off track. Oatmeal is therefore not an obstacle for type 2 diabetics, but even has a supportive effect.
Why do you have to soak oatmeal?
Many people wonder why one needs to soak oatmeal before consuming it. In this section, we’ll explain why soaking is so important. Oats have a certain acidity, namely phytic acid. Phyhtin has a property that should be viewed negatively in relation to our body.
Phythinic acid reduces the absorption of certain substances in the body. Because phythin binds magnesium, zinc, calcium and iron to itself. This makes it more difficult for the body to absorb these minerals.
However, if the oatmeal is soaked before consumption, the phythin content in the oats is reduced. This then leads to the fact that the body can absorb the minerals normally and there is no binding by the phythin. Soaking the oatmeal for 30 minutes is enough to reduce the phything content.
5 best ways to prepare oatmeal for a diet
Many think that an oatmeal diet is very one-sided. However, this prejudice can be dispelled, as the different types of preparation in combination with other foods offer a large selection.
The following section introduces the most popular types of preparation with oatmeal. Although this is a diet, sweet preparations can also be considered.
The name Porrigde is also known as porridge or cereal porridge. This is nothing more than oatmeal mixed with water or milk. Depending on your preference, you can mix water and milk together.
Porridge is one of the classic oatmeal preparation methods.
Porridge is eaten warm. To do this, the oat flakes are heated in a saucepan with milk or water while stirring. If that is too one-sided for you, you can add a little more.
Berries or other fruit are often added. Nuts are also a common ingredient. The encores are very dependent on what someone likes and what they don’t. However, it is very open what is added to the porridge. This enables individual refinement.
Crunchy oatmeal muesli
The store-bought muesli often contains a lot of sugar, so it is better and cooler to prepare your own muesli, or even a crunchy cereal for breakfast or dinner.
The oat flakes can be mixed with nuts, for example. The mixture is then heated with a little oil in the pan. Roasting the mixture will cause the granola to become nice and crispy.
If desired, dry fruits can be added to give the muesli a little pep. You then fill the granola into a container where it can be stored for a few days. So you have made your own crunchy muesli with oat flakes.
The biscuit type of preparation gives you the opportunity to consume oatmeal in a sweet form. This type is also great when guests come to visit. You can also serve your guests with delicious oatmeal biscuits.
Oatmeal biscuits are quick to prepare and can be consumed for several days. The best way to do this is to store them in a tray provided for this purpose.
You can find various recipes for the preparation on the Internet. Basically they are all very similar. However, there are variations in terms of additional ingredients such as different fruits or dried fruits.
Those who like to consume bread with meals can take inspiration from the oatmeal bread for the oatmeal diet. The bread is easy to prepare and can be consumed with any meal.
For oatmeal bread you need more oatmeal, but you also don’t consume all of the bread in one day. Various side dishes can then be combined as desired.
If you have little time in the morning, you can prepare an oatmeal overnight oat the evening before. This type of preparation is also very suitable for morning athletes.
Overnight oat is very similar to the classic porridge, because it also consists of a porridge.
The difference, however, is that overnight oats are consumed cold and not warm. The oat flakes are mixed together with milk in a mug. This mixture is then placed in the refrigerator overnight.
The next morning, the liquid mixture turns into a porridge as the oatmeal soaks up the milk. Then you can only refine it with fruits or a dressing. The advantage here is that you can really fanatize and decorate the overnight out with any ingredients.
Summary: Oatmeal Diet
The oatmeal diet can be a nice thing to lose weight with little cost and easy preparation. There are different ways of preparing it, but the ingredients are mostly similar. Often fruits, vegetables or nuts are combined with the oat flakes. Basically, however, you should befriend the oatmeal for a certain time.
In conclusion, the oatmeal diet is an excellent way to lose weight healthily. However, one should really approach the whole thing in a disciplined manner.