Oats are a powerhouse of nutrition. Using Oats for Weight Loss is It contains complex carbohydrates, protein, and fiber that make it an important breakfast cereal or a portable snack. It comes in various forms; however, rolled oats and steel-cut oats are best for health. Regular consumption of this healthy food helps to manage cholesterol, blood pressure, and body weight in a person. So, let us know more about how you should consume oats to reap maximum health benefits. (1)
How To Cook Oats For Weight Loss ?
That won’t Kill Your Fat Loss Efforts
One of the most important benefits of Oats is weight loss. To obtain this benefit, you need to incorporate it into your diet in the right way. We are sharing with you four ways to cook oats for gradual and sustained weight loss safely.
It begins by preparing your oats to be able to use it in your dishes. So, first of all, you need to soak oats in water and keep it aside for one hour. Once done, you have to cook them in water for about ten minutes on a medium flame. You may need to add some water to it. The easier alternative is to microwave your oats for two minutes. Your oats are ready to be used in the preparation of meals. We are sharing with you a few delicious meals that you make with oats.
Black-eyed peas curry with oats
This is another delicious treat that is high in protein and healthy carbs. To make this curry, you need to soak black-eyed peas overnight. Add salt and water. Now boil them in a pressure cooker for three to four minutes. Switch off the flame. Set it aside. Now take a pan and add cumin seeds in it. Allow it to sizzle.
Now add green chilies and onion in it and stir fry till it turns golden in color. Now add tomatoes and mix everything well. Add salt and spice powders to taste. Now add cooked peas and pre-cooked oats in the mixture. Gently mix everything. Boil for some time. Enjoy it with roti.
Tangy, spicy boneless fish curry with oats
This is a simple recipe that becomes even healthier and delicious with the addition of oats. To prepare this recipe, you will need to buy good quality fish. Clean and cut fish into desired pieces. Marinate it with fish powder, ginger and garlic paste, and salt. Let it like for a few minutes. Now take a pan and heat some oil in it. Add some mustard and cumin seeds. Allow it to splutter. Now add onion, and fry them till they get brown.
Add fish powder and saute a little. Now add water. Once the gravy starts to boil, add your fish pieces into it. Now cook it on a medium flame for about fifteen minutes. Finally, add your oats paste in it. Garnish it with cilantro leaves, and other herbs and spices based on your preferences. Coastal area people may use this great way to use Oats for Weight Loss.
Protein-rich oats and chicken curry
This recipe is loaded with protein and carbs. Take a pan and add oil in it. Add chopped garlic and onion in it. Let it saute for one or two minutes. Add a chopped form of green chilies, and ginger for around one minute. Now add a chopped form of tomatoes in it—Cook for three minutes. Now add salt, red chili powder, cumin powder, black salt, turmeric powder, etc. in it.
Now add a grated form of jaggery—Cook for one or two minutes. Add a minced form of chicken in it. Mix everything well. Now add green peas in it. Add some water and simmer for one or two minutes. Now add pre-soaked and boiled oats into this mixture. Mix well and cook for a few minutes. Garnish it with chopped coriander leaves and serve hot. Relish it with brown rice or naan.
South Indian style oats lentil soup
If you are fond of South Indian food, then you must try this recipe. Wash red lentils thoroughly and soak them in water for one hour. Now add the entire mixture of lentils and water in a pressure cooker. You might need to add a little more water for cooking. Take a frying pan and add butter in it. Now once the butter warms, add a minced form of garlic, cloves, onion rings, green chilies, and a cinnamon stick in it. Saute for a minute. Now add red pepper and turmeric. Let it fry a little and switch off the flame.
Now add this mixture to your pressure-cooked lentils. Mix everything well. Now finally add pre-cooked oats in it. Add some hot water to this mixture to get a soup-like semi-thick consistency. Add salt to taste. Garnish with coriander leaves and some chili flakes to make it more appetizing. Relish hot recipe of Oats for Weight Loss.
Benefits of Eating Oats
Oats provide endless nutrition that benefits your body in numerous ways. It is a gluten-free grain and provides an adequate amount of dietary fiber, healthy carbs, vitamins, and antioxidants.
Oats is a whole grain that has a large composition of nutrients in balanced form. Oats are loaded with beneficial vitamins, antioxidants, and minerals. It contains following nutrients that include: manganese, zinc, magnesium, phosphorus, iron, copper, folate, thiamin or vitamin B1, and vitamin B5
Along with it, 30 grams or one serving of oats contains 51 carbs, 5 grams of protein, 303 calories, and eight grams of protein in it. Due to its nutritional composition, oats make a portion of wholesome food for health-conscious people. (2)
The soluble beta-glucan fiber in oats, when digested, produces a thick consistency in the intestine. In this way, it gives you a feeling of fullness and satiety. It increases the presence of good bacteria in the gut. In this way, it improves digestion and reduces calorie intake in the body. The combined effect leads to a reduction in excess body weight.
Promotes healthy heart
Oats for Weight Loss also help to reduce the possibilities of a heart ailment as well as colorectal cancer. It is an ideal inclusion that reduces blood pressure in the body.
Oats assist in the digestion of food and helps to expel waste products from the body. It is a beneficial food for elderly people and all those who experience infrequent and irregular bowel movements in the body. The fiber-rich external layer of oats, “oat bran” help to relieve from constipation in the body. Regular consumption of oats reduces your dependency on laxatives too. (3)
Energizes your body
Oats are an ideal post-workout meal. It contains protein and healthy carbs that help replenish glycogen to your muscles, post an intense workout. It helps your body to recover quickly and give you the necessary energy for the next session.
Gives you healthy skin
Another important benefit of eating oats daily is that they provide you a healthy skin. Finely grounded oats assist in the treatment of itchy and dry skin. It is also beneficial to treat different types of skin conditions that include eczema.
Balances blood sugar levels
Oats are one of the superfoods that are highly beneficial for people who are suffering from Type 2 diabetes and obesity. Regular consumption of this food helps to reduce elevated blood glucose levels due to reduced insulin sensitivity. (4)
Due to the presence of beta-glucan fiber, the texture of oats changes to a thick-gel like consistency in the intestine. Due to which it stays for a longer time in the stomach and delays absorption of glucose in the blood. In this way, when you eat oats, it does not cause an abrupt increase in the blood sugar levels in the body.
Reduces high cholesterol levels
Another important benefit of Oats for Weight Loss is that it has the ability to reduce cholesterol levels in the person. When you consume it daily, it prevents an increase in low-density cholesterol in the body and saves from the damage.
Beta-glucan stimulates the production of high cholesterol bile in the body that lowers circulating amounts of cholesterol in the body. Oats for Weight Loss also reduce inflammation to occur in arteries that can increase the chances of strokes and heart attacks in the body. (5)
Antioxidants and vitamin C in oats help in the prevention of LDL cholesterol in the body. By managing cholesterol levels in the body, it protects from various types of health issues such as hypertension, heart attack, diabetes, obesity, and more.
Side effects of Oats
Oats for Weight Loss are very beneficial for your health as long as you consume it in the right form. Due to its high amounts of soluble dietary fiber and low GI levels, it is included in almost all weight loss diet plans. Health experts and nutritionists emphasize on including this healthy food in moderate amounts. If you overconsume it, then it will put more stress on your digestive system. You may even experience mild to severe digestive issues that include constipation, bloating, intestinal gas, and diarrhea as well.
To save from these discomforting signs, it is very important to look at the portion size. The amount of oats you should consume depends on gender, body shape, your workout intensity, etc. It is advised to limit your intake to only half a cup of it at all times. It is required that you increase your consumption of oats slowly to avoid experiencing these digestive issues. (6)
The way you consume oats also has a lot of significance. If you are eating withy sugar-rich foods such as dried foods, full-fat milk, cream, with an additional amount of high fructose sweetened syrups, etc. then it is going to add more calories in your body. This will, in turn, lead to weight gain in place of weight loss. The oats you use to prepare your weight loss diet also has an impact on weight on your body.
Oats are generally available in three varieties rolled oats, crushed oats or steel-cut oats, and instant oils. Where the first two varieties are advised in a weight loss diet, instant oats are not permitted. This is because it is a processed form of oats that less very low amount of nutrition as compared to other varieties of oats. Also, it contains artificial flavors, preservatives, artificial colors, and several other inflammations, causing additives that can do more harm than good to your body. If you are serious about your weight loss goal, then you should stick to only healthier varieties of oats.
When buying oats, you should read the labels carefully to find the purest form of oats. An organic form of oats should be preferred as it confirms that the food is not subjected to any pesticides, or contamination during processing. In this way, you can be saved from any infection in the body. (7)
Commonly Asked Questions about Oats for Weight Loss
Here is a list of commonly asked questions on the consumption of oats for weight reduction.
Do oats make you fat?
Oatmeal is considered to be a healthy breakfast choice as long as you consume it in the right way. Make sure you do not commit any of these fattening mistakes.
Eating Prepackaged Flavored instant oatmeal that has additional sugar, chemicals, and inflammatory artificial dyes, and vegetable oil. It is advised to always buy only plain and unflavored oats. You can add berries, nuts, seeds, fresh fruits, and other healthy toppings on your own. It will save your health and money.
Also, do not add sugar and dried fruits in it as it will provide unwanted calories to your body that can make you fat. It is fine to add a small amount of maple syrup or brown sugar in it to make it more palatable.
What is the best way to eat oats for weight loss?
If you are planning to consume oats for weight loss, then stick to only organic varieties and plain form of oats. Always check the label before you buy oats. Make sure they do not contain sugar, artificial flavors, etc. in it.
Do not add anything to them except moderate amounts of organic berries, coconut yogurt, cinnamon, green banana, seeds, coconut cream, nuts, and other healthy foods in it.
Add plant-based protein powder into your oatmeal such as protein powder, nut butter, etc. to keep you fuller for a longer time. It will reduce your calorie intake during the day and aids in weight loss.
How much weight can I lose by eating oats?
The amount of weight that you lose depends on several factors such as the way you consume oats, your workout regime, type of oats you consume, lifestyle, etc. If you consume oatmeal in a healthy way and the permissible amounts as discussed above and follow a healthy lifestyle, then you can shed up to four pounds of body weight in just seven days.