How is the Oat Diet Made? Dietitian Approved Weight Loss Diet List
How to Make a Fiber and Vitamin-Rich Oatmeal Diet? Let’s take a look at what is the content of oats, which is at the top of many people’s diet lists, how it should be consumed, is it suitable for everyone:
- Oat is a fibrous product that contains vitamins and minerals that our body needs.
- In the content of oats, together with iron, zinc, manganese, phosphorus and magnesium minerals; There are vitamins A, B1, B2, B6.
- By cleaning and drying the oat bran, ‘oatmeal’ is obtained.
- Although oatmeal is mostly consumed for breakfast, it can also be used as porridge to suppress your sweet cravings, as I have mentioned the recipe below.
What is the Oatmeal Diet, How Is It Made? How Much Weight Does It Lose?
Oatmeal is widely used in diets as it creates a feeling of fullness for a long time. If you add oatmeal to your diet for breakfast, it is possible to lose 3 to 4 kilos per month. Of course, provided that you comply with the portion size…
When we look at the calories of oatmeal, the following data are observed:
- 1 tablespoon (10 g) of oatmeal: 37 kcal
- 1 heaping tablespoon (15 g) of oatmeal: 56 kcal
- 1 cup (60 g) of oatmeal: 222 kcal
- 1 medium bowl (100 g) oatmeal: 370 kcal
- 1 teaspoon (5 g) of oatmeal: 11 kcal
- 1 cup (200 ml) of oatmeal: 259 kcal
- 100 grams of oatmeal: 370 kcal
Oat Diet List
Breakfast
- Mix 5-6 spoons of oatmeal with 1 glass of semi-skimmed milk.
- You can consume 1 Anamur banana with 5-6 hazelnuts and 1 teaspoon of cinnamon in it, either in a blender and consume it in liquid form, or you can keep it overnight and consume it at breakfast with a denser consistency.
Afternoon
- 3- Grill or meat up to 4 meatballs
- lots of salad
- 1 slice of bread
Snack
- 3 oat cookies
evening
- 1 serving of zucchini spaghetti
- 1 bowl of yogurt
night
- 8 strawberries
2 Practical Recipes You Can Prepare With Oats
If we take a look at the practical suggestions we have compiled from the recipes on the dietitian’s kitchen page, the link of which can be found below:
1) Oatmeal Dessert
- How Many Persons: 1 – 2 persons
- Preparation: 5 min
- Cooking: 5 min
Materials:
- 1 cup of light milk
- half a glass of water
- 3 tablespoons of oatmeal
- 1 teaspoon vanilla
- 1 tablespoon of cocoa
For the above:
- Season fruits
- optional coconut and chia seeds
Preparation of:
Don’t you want to pass on your innocent getaways with low-calorie desserts in our diet?
- We pass all the ingredients through the blender.
- We get it in our pot.
- After boiling, you can put it in our pot and decorate it with seasonal fruits, coconut, chia seeds.
- You can consume it immediately if you want, or keep it in the fridge for 1 day.
- Bon Appetit! Keep it in shape…
2) Diet Love Cookie
- How Many Persons: 1 – 2 persons
- Preparation: 15 min
- Cooking: 20 min
Materials:
- 3 ripe bananas
- 2 cups oatmeal
- cracked walnuts
- Orange zest
- 1 grated apple
- 1 packet of vanilla
- Cinnamon and Nutmeg
Preparation of:
- First, we mash 3 ripe bananas.
- We add and mix the ingredients one by one.
- We shape it with our hands and bake it in a preheated oven at 160 degrees for 20 minutes.
- Bon Appetit! Keep it in shape…
What Are the Benefits of Oatmeal?
- Lowers Cholesterol Level: Beta glucan substance in the content of oats is effective in reducing bad cholesterol in the veins.
- Regulates blood sugar level: It is digested more slowly from the intestines thanks to the fiber it contains. In this way, the blood sugar level remains stable. It prevents sudden increases in blood sugar level.
- Prevents cardiovascular diseases: It prevents oxidative stress by being rich in antioxidants.
- Protects heart health: It prevents the risk of heart attack.
- Prevents constipation: The fiber content in its content softens the intestines and is effective for the digestive system.
