To help you lose weight, oats should be consumed daily and can be used in the form of porridge or added to chopped or kneaded fruits in yogurts, juices and vitamins.
Oats are a cereal and aid in weight loss because it is rich in fiber that has a high power to give satiety and control hunger. These fibers also help control cholesterol and improve constipation by regulating the bowel and decreasing abdominal swelling. See all the benefits of oats.
Oatmeal Menu for Weight Loss
Oats should be consumed at least 4 times a week and may be included in the diet as shown in the following menu.
Day 1
- Breakfast: Oatmeal made with soy milk, oat flakes and sweetener + 10 strawberries;
- Morning snack: 4 maria biscuits + 2 nuts;
- Lunch / Dinner: 150 g pork loin + 4 tablespoons sweet potato puree + purple onion salad, arugula and palm heart + 1 orange;
- Afternoon snack: 1 natural yogurt + 1 teaspoon flaxseed flour + 1 whole wheat bread with light curd.
Day 2
- Breakfast: 1 glass of almond milk + 1 whole wheat bread with cheese + 1 pear;
- Morning snack: 3 whole-grain toast with butter;
- Lunch / Dinner: Salad of tuna and chickpeas, with tomato, cabbage, peas, cucumber and grated carrot + 2 slices of pineapple;
- Afternoon snack: 1 natural yogurt + 1 kneaded banana with 2 tablespoons oat flakes + 1 teaspoon cinnamon;
Day 3
- Breakfast: 1 natural yoghurt + 30 g whole grains + 1 slice of papaya;
- Morning snack: 1 glass of green juice of cabbage, lemon and pineapple;
- Lunch / Dinner: 150 g of diced chicken breast with tomato sauce + 4 tablespoons rice + 2 tablespoons of beans + cabbage, onion and grated salad + 1 tangerine;
- Afternoon snack: papaya vitamin, banana and 3 tablespoons oat flakes.
Adding thermogenic foods in meals like cinnamon or pepper helps increase weight loss because they speed up the metabolism. See more examples of these foods here.
Light Oat Porridge Recipe
This porridge can be used for breakfast or dinner.
Ingredients:
- 200 ml of skimmed or vegetable milk (soybeans, almonds or oats, for example)
- 3 tablespoons oat flakes
- Cinnamon to taste
- Sweetener (optional)
Method of preparation:
Mix the oats and milk and bring to the fire until desired consistency. Add cinnamon and sweetener before drinking.
Oat Bran Pancake
This recipe yields 1 serving and the pancake can be stuffed to taste.
Ingredients:
- 2 tablespoons oat bran
- 4 tablespoons water
- 1 egg
- 1 pinch of salt
- Oregano and pepper to taste
- Filling to taste
Method of preparation:
Beat all the ingredients in the blender and make the pancake in a nonstick skillet. Stuff with shredded chicken or tuna with vegetables, and you can use fruits and honey to make a sweet pancake.
Also see a recipe for oatmeal pie with vegetables, which has few calories and can also be used by diabetics.
