Need an ingredient that is filling yet easy on calories? Try oatmeal. Unfortunately, many well-intentioned diets are easily wrecked by a binge, once they come face-to-face with your favorite poison of choice. Think back, and you’ll likely find your moment of weakness and demanding hunger pangs. While weight loss has traditionally been associated with crash diets, most of us are past that, and you no longer need to deny yourself.
Often written off as a breakfast meal, oatmeal’s benefit extends well beyond just a swift porridge on-the-go in your busy morning schedule. Oat functions as an essential carbohydrate served in the form of grains, and packs in four calories for every gram. Given its nutritional composition, it is light and gluten-free by nature. Since it is most commonly cooked as a porridge, it often goes under the name of oatmeal in everyday jargon. If you want to introduce oatmeal into your diet, you should be looking for oat groats, which are coarser in texture as they aren’t processed, thus retaining their gluten-free cred. On the flip side, the common ground oats are processed and generally mixed with other grain powders containing gluten, hence stripping them of the gluten-free tag.
Regardless of being light in nature, oats contain both soluble and insoluble fibers, thereby increasing your daily fiber intake. This is what makes cereal excellent for weight loss, as it increases satisfaction without piling on the calories, and can easily be consumed along with a wide array of veggies – making it a very convenient meal. As stress levels and the corresponding digestive issues steadily reach newer highs, oats aid optimal digestion with the high fiber content. The also help lower cholesterol, reduce blood pressure and reduce the risk of colorectal cancer and heart disease. Lower body inflammation helps prepare for better body balance, which helps individuals achieve their desired body weight.
Anupama Menon, Bangalore-based food coach, agrees that oatmeal is a superstar ingredient in the world of weight loss, and in your daily diet. Here are some of the ways she recommends adding oatmeal into your daily diet to lose weight.
Oats porridge
Ingredients:
- 4 tablespoons of oats
- Half a cup of milk
- 1 teaspoon of ground flaxseeds or chia seeds
- 1 teaspoon of coconut sugar
Instructions:
Boil water, and then add milk, seeds and coconut sugar. Add oats to the boiling liquid and stir until the porridge comes to a boil.
Overnight oats
Ingredients:
- 4 tablespoons of raw, uncooked oats
- 2 teaspoons of chia seeds
- Half a cup of yogurt
- 4 roasted almonds
- 1 teaspoon of dark chocolate chips
- 2 teaspoons of peanut butter
Instructions:
Mix all of these together in a glass jar and store overnight in the refrigerator for instant, on-the-go breakfast the next morning.
Smoothie
Ingredients:
- 2 tablespoons of oats
- 200 grams of fruit of choice (berries are best)
- Half a cup of yogurt
Instructions:
Blend it together for a smoothie that looks good, and tastes even better.
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