How to cook oatmeal for people losing weight: porridge recipes

Is oatmeal considered dietary?

Oatmeal is included in most weight loss and weight loss diets. It is a source of complex carbohydrates that provide the body with energy. Therefore, it is useful to eat oatmeal for breakfast.

The product is rich in fiber, so one serving of the dish is enough to feel full without harming your figure. Also, regular consumption of porridge helps to normalize intestinal function.

Oatmeal porridge will be dietary if it does not contain full-fat milk, large amounts of butter and other high-calorie foods.

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Which oatmeal is best for weight loss

The main reason why oatmeal is included in the diet when losing weight is to normalize metabolism. This is one of the main stages on the path to losing weight without gaining it back. You will notice different types of oatmeal on the store shelf, so you need to figure out which one is best for weight loss. Be sure to ensure that the product packaging is sealed, otherwise there is a risk that it will absorb moisture and deteriorate. The most common cereals were “Hercules” and “Extra”. They are divided into:

1. Oatmeal "Extra 3". Well suited for small children and people with sensitive stomachs. The flakes have a fine structure and cook quickly, turning into porridge that is easily digested.
2. Oatmeal "Extra 2". It takes a little longer to prepare (about 10 minutes), but it also has a fine structure and is easily digestible. This porridge consists of chopped cereals.
3. Oatmeal "Extra 1". Made from whole grains, contains a lot of carbohydrates, and has a denser structure. You will spend about 15 minutes cooking, the porridge will turn out thick and tasty.
4. Hercules oatmeal has the thickest flakes and takes longer to cook than other types of porridge, but in the end you will get a thick and tasty breakfast.

Benefits of porridge

Oatmeal in the diet brings invaluable benefits to the body. The value of the product is explained by its complex chemical composition, which includes:

• proteins;
• complex carbohydrates;
• pectins;
• complex of vitamins (PP, C, E) and biotin;
• microelements: magnesium, potassium, phosphorus, fluorine;
• cellulose.

Useful properties of oatmeal:

1. Protects the gastric mucosa from inflammation, regulates the acidity of gastric juice.
2. Cleanses the body of waste and toxins, normalizes intestinal function.
3. Reduces the level of bad cholesterol in the blood, which is necessary for the prevention of atherosclerosis and hypertension.
4. Eating porridge for breakfast helps you feel more energetic and full.
5. Eating oatmeal regularly can improve the condition of your hair, skin and nails.
6. In diabetes mellitus, it normalizes blood glucose levels.
7. Helps get rid of addiction to sweets.

If you combine cereals with fruits, seeds, yogurt, berries, honey, you can increase the benefits of the dish.

BJU and calorie content of the product

The undeniable advantage of oatmeal is its low glycemic index, due to which it is able to maintain a constant amount of sugar in the blood. For this reason, it is prescribed in the diet of diabetics or people predisposed to diabetes. The prepared dish contains up to 110 kcal per 100 g. By adding granulated sugar to porridge with milk, the calorie content can increase to 360 kcal. Even under this condition, the benefits of cereals prevail in comparison with those if they are excluded from the diet completely.

The dish contains 3 g of protein, 4 g of fat, and 14 g of carbohydrates.

A high concentration of carbohydrates eliminates hunger for at least 4 hours and gives you a feeling of energy throughout the day. That is why it is not eaten at night, since during sleep the body needs rest. For people who are overweight, this dish is not suitable, since the specified fat content will not work for the better. You should consult a nutritionist or choose a water-based breakfast.

Best time to eat: breakfast, lunch, dinner

It is optimal to eat the dish for breakfast, as it is rich in complex carbohydrates. Under the influence of the product, the body is saturated with energy, which is important for the first half of the day.

You can also eat porridge for lunch and dinner, but the dish should be cooked in water. It is not recommended to add foods rich in carbohydrates to the dish, because the body needs them in the first half of the day.

What mistakes do you make when eating oatmeal?

People who have been eating oatmeal for breakfast for weight loss for a long time may deny that it helps them lose weight. This is not surprising, because, as noted above, cereals contain a large amount of calories.

For weight loss purposes, it is enough to use about 30 grams of porridge, this will amount to no more than three spoons per serving. If you consume more than 100 grams of oatmeal daily, then it is quite possible not to lose weight, but, on the contrary, to gain it.

The second mistake, no less common, is adding food additives to cereal porridges. Many manufacturers do this to improve the taste of oatmeal.

Typically, such porridge is sold in bags and weighs about 50 grams. Eating such cereals for breakfast is not recommended, because it not only does not lead to weight loss, but can also be harmful to health.

Therefore, in order to lose weight, you need to purchase only oatmeal without impurities and brew it with water.

How to properly cook oatmeal when losing weight

Before you cook oatmeal in water for a diet that helps you lose weight, you need to carefully consider the choice of the base - cereals. The ideal option is Hercules flakes. They have a low glycemic index and retain maximum nutrients.

You can also use oat bran. Since the product contains a large amount of fiber, you can eat no more than 3 tablespoons of bran per day.

People who are losing weight should give up instant cereals. The raw materials from which the semi-finished product is made undergo intensive heat treatment, and therefore lose a colossal amount of vitamins, macro- and microelements.

Basic rules for cooking:

1. In the evening, it is recommended to pour boiling water over the base. Under the influence of hot water, the flakes swell, but at the same time do not lose their beneficial substances.
2. To enrich the dish with proteins, you can add a small amount of kefir or yogurt.
3. Sweet fruits: bananas, apples, peaches will help make the porridge more tasty and healthy. This is ideal for the first half of the day.

Delicious recipes from cereals and oatmeal for losing weight

You can prepare delicious oatmeal that helps you get rid of extra pounds using a variety of recipes:

Oatmeal with banana for breakfast recipe. Step-by-step preparation

Oatmeal, sir! Everyone knows the words. How is this porridge useful? Oatmeal is well digested, easily absorbed, improves metabolic processes in the body, and stimulates the gastrointestinal tract. It is recommended to eat oatmeal in the morning, as it gives you a feeling of fullness for a long time and is therefore suitable for those who adhere to a healthy diet. Oatmeal is rich in such useful substances and vitamins as magnesium, potassium, phosphorus, iron, chromium, manganese, fluorine, iodine, zinc, cobalt, A, E, B1, B2, B6. By adding a banana to it, you will not only enhance the usefulness of the dish, but also diversify the usual “Oatmeal” porridge, which not all children like. And bananas, in turn, are also rich in potassium, vitamins A, B, C, calcium, iron, phosphorus, folic acid, and plant fiber. And here is the recipe! Pour oatmeal into a saucepan and pour milk over it. Add sugar (to taste, taking into account that banana is also sweet), salt. Cook the oatmeal over low heat, stirring constantly, until it boils. Then add the banana cut into pieces (some can be left for decoration) and cinnamon (you can leave it out) and mix. When the porridge is ready (after 15-20 minutes), add butter, remove the pan from the heat, cover with a lid, and let it brew for 5-10 minutes. Place the finished porridge on plates and garnish with banana slices and strawberries.

How to brew cereal in a jar

A recipe for lazy oatmeal in a jar for weight loss will allow you to quickly get a healthy and nutritious breakfast.

To prepare porridge you will need the following products:

• a quarter cup of oatmeal;
• a third of a glass of milk;
• a quarter glass of natural yogurt;
• a tablespoon of cocoa powder;
• a teaspoon of honey;
• a quarter of a banana.

How to cook:

1. Add oatmeal, milk, yogurt, honey, cocoa powder to a glass jar.
2. Close the lid and shake the container with food thoroughly.
3. Open the container and add the bananas cut into small pieces. Stir gently.
4. Place the preparation in the refrigerator overnight. Serve chilled.
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You can prepare a dish with fruit. Prepare:

• 3 tablespoons of oatmeal;
• 200 milliliters of low-fat milk;
• honey, fruits and berries to taste.

Preparation:

1. Pour oatmeal into a glass jar and pour in milk.
2. Shake the jar thoroughly, close the lid and refrigerate overnight.
3. In the morning, add honey and fruit.

Fasting day on oatmeal

Oatmeal is an ideal product for a fasting day. It helps satisfy hunger and cleanse the body of toxins. The dish can be eaten all day, combining it with fruits, berries, and low-fat dairy products.

You can eat 4-6 servings of the dish per day. Serving weight: 200 grams. Oatmeal is cooked in skim milk. For 1 part flakes take 3 parts liquid. You can add a little salt to the porridge.

It is important to drink 1.5 liters of clean water during the day. You can choose green apples as a snack.

Beta glucan

It is a complex polysaccharide present in lichens, mosses, oats, pearl barley and some other cereals. This substance is fiber, that is, dietary fiber that is not digested when it enters the human stomach.

Thanks to the presence of beta-glucan, oatmeal acquires its characteristic viscosity. The main thing is not to confuse it with a substance such as gluten, which also makes products viscous. Beta-glucan is a carbohydrate, and gluten is a protein that is not found in pure barley and oatmeal.

Oat diet

Oatmeal is the basic dish of the diet of the same name. The nutritional method helps you get rid of a few extra pounds while maintaining excellent health.

What and how to cook

The main dish is oatmeal. It must be cooked in water. You can also top the flakes with low-fat kefir or yogurt.

Porridge is prepared according to simple recipes:

1. On water: pour boiling water (1:2) over the oatmeal for several hours. Bring to a boil before using. You can add some berries, yogurt or kefir.
2. Using kefir: cook the porridge and add kefir to taste. To improve the taste of the dish, you can add a small amount of honey and cinnamon.

A person who is losing weight needs to drink 2 liters of water a day.

Other permitted products:

• boiled eggs;
• low-fat cottage cheese;
• vegetables: lettuce, tomatoes, cucumbers, celery, carrots, cabbage;
• any unsweetened fruit.

You can also eat 1 teaspoon of vegetable oil (olive, flaxseed, sesame, corn) per day.

When and how much to eat

There are 6 meals a day. Before breakfast, drink a glass of water at room temperature. The liquid helps activate the gastrointestinal tract after waking up. After 30 minutes, have breakfast with a two-hundred-gram portion of porridge. After 2 hours, you can have a light snack in the form of 1 unsweetened fruit. After another 1.5-2 hours they eat oatmeal again. Porridge is also consumed for afternoon snacks and dinner. Low-fat yogurt, kefir, vegetables and fruits are suitable as a snack.

The last meal should be taken no less than 2 hours before bedtime. It is important to consume at least 1200 calories per day. If the energy value is less than this value, the body will experience significant stress.

What result should I expect?

The diet will achieve the following results:

1. Lose about 5 extra pounds (the exact result depends on the initial physical parameters).
2. Get rid of swelling.
3. Normalize intestinal motility.
4. Improve skin condition, improve complexion, gain lightness in the body.

Despite the advantages, the method for gaining harmony is designed for 7 days, no more. You need to exit the diet gradually, increasing the calorie content of the daily menu to 1800 calories.

Main conclusions

1. Oatmeal is a valuable product for people losing weight. Cereals are enriched with vitamins, macro- and microelements and fiber.
2. It has a wide range of beneficial properties: cleanses the body of toxins, normalizes cholesterol and glucose levels in the blood, improves the condition of the skin, hair and nails.
3. The slimming dish is prepared with water or skim milk. You can also pour low-fat yogurt or kefir over the cereal.
4. Porridge can be prepared according to a variety of recipes. Among them is a technique for preparing lazy oatmeal in a jar.
5. A diet based on the cereal of the same name will allow you to get rid of 5 extra pounds in a week. In addition to porridge, you can eat low-calorie foods. It is also necessary to maintain a healthy drinking regime.

Have you tried the oatmeal diet? Do you often eat it for breakfast? Tell us about your experience and favorite dietary recipes in the comments.