To help you lose weight, oats should be consumed daily and can be used in the form of porridge or added to chopped or crushed fruits, in yogurts, juices and vitamins.
Oats are a cereal and help with weight loss because it is rich in fibers that have a high power to satiate and control hunger. These fibers also help control cholesterol and improve constipation by regulating the bowel and decreasing abdominal bloating. See all the benefits of oats.
Menu with oats to lose weight
Oats should be consumed at least 4 times a week and can be included in the diet as shown in the menu below.
Day 1
- Breakfast: Oatmeal porridge made with soy milk, rolled oats and sweetener + 10 strawberries; Breakfast snack: 4 maria biscuits + 2 chestnuts; Lunch / Dinner: 150 g pork loin + 4 tablespoons puree sweet potato + red onion salad, arugula and heart of palm + 1 orange; Afternoon snack: 1 plain yogurt + 1 teaspoon of flaxseed flour + 1 brown bread with light curd.
Day 2
- Breakfast: 1 glass of almond milk + 1 wholemeal bread with cheese + 1 pear; Morning snack: 3 wholemeal toast with butter; Lunch / Dinner: Tuna and chickpea salad, with tomato, cabbage, peas, cucumber and grated carrot + 2 slices of pineapple; Afternoon snack: 1 plain yogurt + 1 mashed banana with 2 tablespoons of rolled oats + 1 coffee spoon of cinnamon;
Day 3
- Breakfast: 1 plain yogurt + 30 g of whole grains + 1 slice of papaya; Morning snack: 1 glass of green kale, lemon and pineapple juice; Lunch / Dinner: 150 g of diced chicken breast with dill sauce tomato + 4 tablespoons of rice + 2 tablespoons of beans + cabbage, onion and grated beet salad + 1 tangerine; Afternoon snack: papaya, banana and 3 tablespoons of rolled oats.
Adding thermogenic foods to meals like cinnamon or pepper helps to increase weight loss because they speed up metabolism. See more example of these foods here.
Light Oatmeal Recipe
This porridge can be used for breakfast or dinner.
Ingredients:
- 200 ml of skimmed or vegetable milk (soy, almonds or oats, for example) 3 tablespoons of rolled oatsCinnamon to tasteSweetener (optional)
Method of preparation:
Mix the oats and milk and cook until the desired consistency. Add cinnamon and sweetener before drinking.
Oat bran pancake
This recipe yields 1 serving and the pancake can be filled to taste.
Ingredients:
- 2 tablespoons of oat bran4 tablespoons of water1 egg1 pinch of saltOregano and pepper to tasteFilling to taste
Method of preparation:
Beat all the ingredients in a blender and make the pancake in a nonstick skillet. Fill with shredded chicken or tuna with vegetables, and you can use fruit and honey to make a sweet pancake.
See also a recipe for oatmeal pie with vegetables, which is low in calories and can also be used by diabetics.
