Contents:
- Medical Video: Dr. Oz on Weight Loss
- What is an oatmeal diet?
- How do you go on an oatmeal diet?
- What are the benefits of eating oatmeal?
- But also be aware of the risks
Medical Video: Dr. Oz on Weight Loss
Diets that limit certain foods, such as low-fat or low-carbohydrate diets, often fail because you will usually reduce enough calorie intake to lose weight. Eits, don't give up first. Maybe this is the time for you to change your diet style with an oatmeal diet. The oatmeal diet is staying as an easy way to trim belly fat without having to suffer from hunger. How to?
What is an oatmeal diet?
As the name suggests, an oatmeal diet is a type of diet that requires you to regularly eat oatmeal, aka oatmeal or oatmeal. The basic concept is to consume oatmeal instead of the main course usually in a day. The example is this: You have breakfast with porridge oats, then lunch as usual with rice and side dishes, then dinner is covered with a bowl of porridge oats.
But eating oatmeal instead of a large meal is unlikely to directly cause weight loss. You should eat oatmeal to replace the large portion of food that is usually high in calories while reducing your total daily calorie needs.
In general, adults need around 1,200 to 1,600 calories per day to be able to lose weight effectively. To lose 1-2 kilograms per week with an oatmeal diet, you have to reduce 500-1,000 calories every day, either with a large portion of smaller meals or more exercise. But be careful not to reduce too much calories, because this can slow down the body's metabolism.
How do you go on an oatmeal diet?
The oatmeal diet generally lasts two weeks. You will be required to eat oatmeal three times a day for breakfast, lunch and night for the first 7 days. During this time, you are only allowed to eat whole oatmeal porridge and not instant oatmeal.
After the first week, start reducing the frequency of eating your oatmeal once or twice a day which is juxtaposed with a one-time heavy low-fat meal, with total calories per day no more than 1,300 calories. Increase fruit and vegetable intake during this week, and you may consume instant oatmeal.
If you imagine two weeks of eating oatmeal feels heavy for you, there is another oatmeal diet strategy that only requires you to eat oatmeal twice a day for six consecutive days.
What are the benefits of eating oatmeal?
Oats are whole grains, which are complex carbohydrates which require more time to be digested by the body. This can help you eat less by slowing down digestion resulting in a longer satiety effect. You will get a total of 28 grams of carbohydrates from a bowl of plain oatmeal.
Whole wheat is also usually lower in calories than other processed grains, such as instant oatmeal, which helps you reduce the amount of calorie intake per day. A bowl of 250 gram plain oatmeal cooked with water only contains approximately 160 calories and 1.5 grams of fat. This low calorie value is derived from the high fiber content of the wheat itself. A bowl of oatmeal you eat will suffice 4 grams of dietary fiber from the body's total daily requirement of 25 grams.
People who eat a lot of fibrous foods are reported to experience faster weight loss and lower waist circumference, said a study published in The American Journal of Clinical Nutrition in 2010. Oatmeal also contains 2 percent calcium and 6 percent of the recommended daily iron.
Other benefits of eating oatmeal include reducing the risk of heart disease and colon cancer. Whole grains like wheat can also help reduce blood pressure and help digestion.
But also be aware of the risks
If followed correctly, an oatmeal diet can help you succeed in your weight loss plan because it makes you feel full longer thanks to the high content of protein and complex carbohydrates. But there are several risks that must be considered when undergoing an oatmeal diet.
The oatmeal diet is curbing. It's natural to feel bored eating just that food for almost two full weeks, especially what you eat is porridge. This boredom can dilute the determination which in the end might make it difficult for you to commit to losing weight, if you are tempted to give up or do cheat days many times.
In addition, the oatmeal diet is a diet that is very low in calories and low in fat. Some doctors may consider the amount of calorie intake from this diet to be too low to be considered a healthy diet. Therefore, you might need to compensate by slightly increasing the amount of calories.
The key is to mix your oatmeal porridge according to the dose per meal. Bring oatmeal with a little skim milk or lowfat yogurt instead of ordinary hot water, and add a few pieces of fruit or other toppings on top of your oatmeal porridge. For large meals during the second stage, consume high-protein foods, such as grilled chicken breast, lean meat steak, or fish-fish menu.
As a distraction, choose snacks that are low in calories after dinner. Keep multiplying eating fruits and vegetables as long as you are dieting as a snack between meals. This strategy can help you undergo a strict monotonous diet such as an oatmeal diet.
