Is The Oatmeal Diet Key to Fast and Easy Weight Loss?
We will discuss on the oatmeal diet for weight loss in this article. From humble beginnings, oatmeal has been a staple to civilizations all over the world, dating back hundreds of years. Naturally gluten-free, low in fat, full of fiber, and bursting with health benefits. Oatmeal is the weight loss superfood that you probably have hidden in the back of your pantry. Touted by researchers for its heart-protecting benefits and diabetics praise it for its ability to lower blood sugars, oatmeal is a hardworking fitness food that also happens to be delicious and comforting on these brisk fall mornings.
How Does an Oatmeal Diet Work?
Every morning, start your day with a bowl of oatmeal and at around 150 calories, it’s a sensible way to kickstart your day. Add a bowl of oatmeal as a snack before lunch and dinner full of veggies. Now, you have a tasty and safe way to drop pounds fast. Here’s a sample of what your day on the oatmeal diet could look like:
- 9 am: Plant-Based Superfood Bowl (see recipe below) to jump-start your day with plenty of fiber and essential fatty acids.
- 12 pm: Veggie soup for lunch
- 3 pm: Cinnamon Roll in a Bowl (see recipe below) to fight those midday cravings and power you through your afternoon.
- 6 pm: Large salad full of fresh veggies
- 9 pm: PB&J in a bowl (see recipe below) as a sweet way to end the day
How Does Oatmeal Help Me lose Weight?
Oatmeal has been proven to help people shed stubborn pounds from researchers across the globe. Here are just a few ways it helps you drop the weight:
Soluble Fiber: With 4g of dietary fiber per serving, oatmeal is naturally full of the nutrient. It makes us feel full after a meal. The fullness from fiber makes it easier to fight cravings and not have to fight blood sugar dips commonly after hitting the vending machine. In one study, those who ate a calorie-restrictive diet with oatmeal being the main meal once or twice a day last on average 12 pounds in six weeks. The participants of this study from the Department of Applied Nutrition and Food Chemistry in Sweden attributed their weight loss success to the feeling of satiety the oat products gave them.
Detoxing the Body: Oatmeal also helps to detox the body by using the soluble fiber to slow the rate at which we absorb food and to stimulate the production of bile from the liver. The end result is a gentle way to clean out your system and help your gut produce friendly bacteria.
Long-Lasting Benefits: While fiber leaves you feeling fuller for longer in the short term, studies are showing the long-term benefits of increased fiber consumption. Those who increased fiber intake to around 11g a day for a year weighed 8 pounds less than those who took in less than 6 grams in a ten-year study from the Department of Medicine in Boston.
How does oatmeal taste?
From a culinary perspective, oatmeal is a blank slate on which you can create countless flavor combinations. Old fashioned oats don’t have to be bland or boring. In fact, adding fresh fruit, nut butter, coconut oil, spices, and even touches of natural sweeteners like honey can drastically change your breakfast game while simultaneously adding fiber, antioxidants, vitamins, and protein. So, don’t be afraid to get creative in the kitchen! Check out these flavor combos below:
PB&J Bowl: The classic kid-friendly flavors of peanut butter and jelly work just as well for jazzing up this adult favorite. Add a tablespoon of almond butter with a handful of fresh strawberries for a boost of protein, healthy fats, and free-radical fighting antioxidants into your oatmeal. For a creamier base, cook with milk or milk alternative and for some sweetness add a touch of honey.
Plant-Based Superfood Bowl: While oatmeal is already full of gut-friendly fiber, adding a tablespoon of ground flaxseed gives almost 2 grams of plant-based essential fatty acids and a tablespoon of ground chia seed gives an additional fiber boost. By adding a teaspoon of cinnamon, you can create a bowl of proven cancer-fighting compounds, diabetes prevention, and heart disease protection. Don’t forget to cook with almond milk!
Cinnamon Roll in a Bowl: The delicious and decadent flavors of a cinnamon roll, without the guilt! A splash of vanilla, a sprinkle of cinnamon, and a touch of maple syrup can remind you of those warm, inviting flavors but without inviting pounds. A scoop of vanilla protein powder can add a fluffy “baked” texture and an additional bump in protein.
Is Oatmeal Healthy?
Researchers from universities in Argentina and Lithuania, as well as the Yale School of Medicine, have studied the components that makeup oatmeal (a polymer called beta-glucan being the most widely studied) and for good reason. Studies have shown that while oatmeal may have humble beginnings, it is also a bonafide superfood when you take a deep dive into its health benefits.
Better Immune System: A simple bowl of oatmeal has been linked to higher rates of immunity, according to the Lithuanian researchers. The beta-glucans have been proven to stimulate the immune system on a cellular level. It has even shown the ability to slow tumor growth.
Lower Risk of Heart Disease: According to researchers at the University of Minnesota, the average American only consumes around 9 grams of fiber a day. It is a far cry from the 25 to 30 grams of fiber recommended by the USDA Dietary Guidelines. Yale researchers have discovered over a ten-year study that fiber intake was a better predictor of heart disease risk than total fat consumption. The higher the fiber intake, the lower the risk for heart disease. Yale researchers also discovered that those who ate three servings of whole-grain fiber a day had a 26% reduced risk for heart disease.
Lower Risk of Bad Cholesterol: Oatmeal was first recognized in 1997 by the Food and Drug Administration after 42 clinical trials confirmed a direct correlation between oatmeal and the ability to lower blood pressure. According to the researchers at the Yale School of Medicine, Oatmeal can lower LDL cholesterol (the main reason for high blood pressure) from anywhere between 2% and 23%.
Lower Risk of High Blood Pressure: A study by the Harvard School of Public Health demonstrated that those who ate more than 24 grams of fiber a day were 57% less likely to develop hypertension and high blood pressure than those who are less than 12 grams of fiber a day.
Benefits for Diabetics: There’s a reason why the American Diabetes Association oatmeal a “diabetic superfood.” Researchers in Switzerland determined that the beta-glucan in oatmeal reduced glycemic responses in diabetics by up to 50% and the effects even lasted up to eight hours after consumption. Subjects with diabetes who incorporated oatmeal into their diets for 23 weeks were able to lower their fasting glucose by anywhere between 4% and 20%.
How Convenient to prepare oatmeal?
Overnight Oats: If you’re strapped for time, cooking oatmeal doesn’t have to be a long and drawn-out process. Instead, combine the ingredients ahead of time and stick in the fridge to “cook” overnight. You can always heat it up in the morning, but some recipes even taste better chilled.
Make-Ahead: Another option would be to bake your oatmeal in muffin tins, creating a handheld bowl on the go, which works well with any of the flavor combinations listed above. This could last you a couple of days if you stash them in the fridge, saving time in the kitchen and making sure you get the hunger-busting benefits of oatmeal wherever you are.
Drive-Thru: Even fast-food chains like Starbucks and McDonald’s sell oatmeal but make sure to specify no heavy cream or added sugars, and you can get the weight loss benefits and health effects on your way to work or school.
What’s the Bottom Line?
Oatmeal is a fantastic weight-loss tool that protects your heart, lowers your blood sugar, and helps your body fight off disease. Since oatmeal is naturally full of gut-friendly fiber, you stay fuller for longer, helping you crush cravings and stick to healthier foods. Not to mention, it’s a delicious and comforting way to fuel your body throughout the day.
Image source: healthyandnaturalhouse.com
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