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Best Oatmeal Diet Plan to Lose Weight Quickly

Updated on March 21, 2018
gourmala13 profile image

Gourmala Mhammed, Master of Behavioral Patterns. Researcher and blogger on Nutrition, Fitness and Healthy Lifestyle & Women life.

If you are looking for a diet to lose weight quickly, you can try oatmeal to lose weight naturally, at least 3 kilos per week. Today we tell you how to introduce oats into your diet with skim milk, fruits and vegetables. Oats have more health benefits and great benefits of weight loss. Here's an oatmeal to lose weight quickly.

Oatmeal diet to lose weight fast
Oatmeal diet to lose weight fast

Steps to follow the oats diet

You can eat about 1/2 cup of oatmeal in each meal with 1/2 cup of skim milk. If you want to eat a small meal of oatmeal containing other nutrients, you can prepare a healthy meal of low-fat foods such as yoghurt. Four ounces of fat-free meat are all good and healthy choices. It is essential not to exceed 1200 calories per day.

Determine about 30 minutes per week for exercise. Physical activity should be included in about 3-5 days per week. Try going to the gym or doing some exercise at home that helps you burn calories.

You can have a snack of fruits and vegetables between each meal. This is because eating about 1/2 cup of fruits and vegetables is beneficial for your health, especially when choosing fruits and vegetables low in sugar and starch.

It is recommended to take about 8 glasses of water a day. You can add a little lemon juice or lemon slices to add a good flavour to the water.

You can return to a healthy diet after 30 days following this diet. But it is recommended to eat lean meat such as chicken breasts and fish. In addition to many fruits and vegetables, you can continue to include oats in one of your daily meals.

Tips

You can add peanut butter to oatmeal to help reduce cholesterol and increase flavor.

You can eat oatmeal only during the first week of the diet.

Oats types:

Whole oats are peeled off after harvest and then processed to produce different types of oatmeal. The more oily grains are evaporated and pressed, the faster they cook and the more tender they are. Here are the different types of oats that you can see while shopping in the supermarket, or read them in one of the oatmeal recipes.

1 - Solid-cut Oats:

Is a complete oat grain after dividing one of them into two or three or two without evaporation and pressure. This type takes a maturity of 10-30 minutes. It is often preserved in its shape and gives a walnut-like flavour and a rubbery finish.

2 - Rolled Oats:

Rolled oats
Rolled oats

Also called Old-Fashioned Oats. The whole oats are peeled and then evaporated to soft, then pressed and dried to get Rolled Oats. These chips absorb water and ripen when cooked faster than hard oats. When you find the product Rolled Oats, it means your thickness and the largest types of oat flakes, which often retain their shape while cooking. Oats Quick Oats may be an alternative to this type of chip but it often loses its texture during cooking.

3 - Quick Oats:

An oatmeal that is pressed to be thinner than rolled oats. It can be prepared in less than five minutes but loses its strength or shape when cooked. The nutritional value of oatmeal is not different from that of oatmeal. However, it takes less time to digest them and has a higher glycemic index (the glycemic index which measures the speed of the carbohydrate effect on blood sugar).

Benefits of oatmeal to lose weight

Oats and weight loss
Oats and weight loss

Oatmeal is one of the most important elements in the diet which helps in weight loss. It offers many benefits for those who wish to lose more weight. The Maryland Medical Center recommends eating whole grains and oatmeal if you want to lose weight and get great results.

1 - Helps reduce bad cholesterol in the blood:

Oatmeal contains soluble fibre that reduces the presence of harmful cholesterol in the blood. When you eat two servings of oatmeal and get 3 grams of soluble fibre every day, it reduces the harmful cholesterol. According to sources at Columbia University, eating oatmeal is an effective way to lower cholesterol. It works effectively if you follow a low saturated fat diet.

2 - Contains low calorie content:

Half a cup of oatmeal contains about 150 calories. So you can prepare a meal of oatmeal with other low-calorie snacks such as berries, apples, peaches. You can toss almonds with soy or skim milk to give a better flavour.

3 - Contains low fat content:

Oats meal
Oats meal

Eating low-fat foods helps you reduce the calories you consume. A cup of oatmeal contains 3 grams of fat, most of which are healthy fats for the heart.

4 - Feeling full:

Oatmeal is one of the most important foods that help you increase your sense of fullness quickly after breakfast. According to Mary Ellen, a professor of food science at the University of Maine, eating oatmeal with eggs and skimmed milk helps increase the feeling of fullness and fill hunger easily.

Plan oatmeal for 5 days

The following is an oatmeal plan for 5 days when trying to reduce about 6 kg:

First day:

Breakfast :

1/2 cup oatmeal.

1/2 cup milk skimmed.

1 teaspoon raisins.

1/2 teaspoon cinnamon.

A cup of tea or coffee.

Snack in the morning:

1/2 cup of strawberries.

Lunch :

1/2 cup oatmeal.

1/2 cup yoghurt, skimmed.

1 banana.

Afternoon snack:

1/2 cup vegetables.

Dinner :

4 ounces grilled chicken.

Large vegetable salad.

1/2 cup oatmeal.

Cooked oatmeal
Cooked oatmeal

The second day :

Breakfast :

1/2 cup oatmeal.

1/2 cup milk skimmed.

1 tbsp dried tuna.

1/2 teaspoon cinnamon.

A cup of coffee or tea.

Snack in the morning:

1 apple.

Lunch :

1/2 cup oatmeal.

1/2 cup yoghurt, skimmed.

1 cup strawberry.

Afternoon snack:

A bunch of almonds.

Dinner :

4 ounces of grilled fish fillets.

1 cup cauliflower.

1 cup ground rice.

Snack in the evening:

1 cup celery.

The third day :

Breakfast :

1/2 cup oatmeal.

1/2 cup milk skimmed.

1 banana.

1/2 teaspoon vanilla.

A cup of tea or coffee.

Snack in the morning:

The fruit of kiwi.

Lunch :

1/2 cup oatmeal.

1/2 cup yoghurt, skimmed.

1/2 cup of walnuts.

1 teaspoon cinnamon.

Afternoon snack:

1 apple.

Dinner :

4 ounces turkey slices.

1 cake of wheat.

1 cup potatoes and zucchini baked in the oven.

Evening snack:

1 cup jelly.

Oats
Oats

The fourth day :

Breakfast :

1/2 cup oatmeal.

1/2 cup milk skimmed.

1 cup tuna.

1/4 hung small nutmeg.

A cup of tea or coffee.

Snack in the morning:

A bunch of almonds.

Lunch :

1/2 cup oatmeal.

1/2 cup milk skimmed.

1/2 cup dried tuna.

1 teaspoon cinnamon.

Afternoon snack:

1 banana.

Dinner :

4 oz lean meat.

3 cups vegetable salad.

Snack at dinner:

1 orange.

The fifth day :

Breakfast :

1/2 cup oatmeal.

1/2 cup milk skimmed.

1/2 cup raisins.

1/2 cup dried peach.

A cup of coffee or tea.

Meal in the morning:

1 apple.

Lunch :

1/2 cup oatmeal.

1/2 cup vanilla yoghurt.

1/4 cup walnuts.

Afternoon snack:

1 tablespoon peanut butter.

4 celery.

Dinner :

chicken soup.

2 cups vegetable salad.

Snack in the evening:

1/2 cup vanilla free sugar.

Oatmeal Plan
Oatmeal Plan

Comments

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    • gourmala13 profile imageAUTHOR

      Gourmala Mhammed 

      6 weeks ago from Tlemcen

      try it toknow more

    • Rafia Qasim profile image

      Rafia 

      6 weeks ago from Australia

      I will definitely try this out. Will this work for me in 5 days? without having a cheat meal?

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