Oatmeal is basically derived from dry oats. If you did not know, oats are generally considered whole grain with so many nutritional benefits. It serves as a great breakfast for so many people, particularly during the winter season. You can basically increase its nutrient content and flavor by adding fruits and other items. Owing to these facts, you will learn that a diet has been created around oatmeal. Most people ask themselves whether the oatmeal diet for weight loss is healthy and whether it helps one lose weight. In the oatmeal diet reviews below, we will take a very close look at what the oatmeal diet weight loss entails and whether it is worth giving a shot.
What is the Oatmeal Diet?
An oatmeal diet mainly centers on the oatmeal, just as its name says. However, there is more to it other than eating the oatmeal. The main concept is eating oatmeal as the main course for at least one or two meals daily. Generally, there is an oatmeal diet plan which includes 2 different phases that are;
eat oatmeal for 3 meals daily in the initial week. Amid this time, one will be required to eat whole oats only as opposed to instant oatmeal. However, you can enjoy some fruits with oatmeal and for your snacks.
after the first phase, you must eat oatmeal for 1 or 2 meals daily with some healthy and low-fat options for the other meals. More vegetables and fruits are added in this phase, and you are also allowed to consume instant oatmeal.
Another option is a 6-day meal plan, which involves oatmeal for 2 of the daily meals. That is the same as the 2nd phase of the 2-phase option. All that you do is skip the complete 7 days of the oatmeal for each meal.
Does the Oatmeal Diet Work for Weight Loss?
The question of whether the oatmeal diet for weight loss really works is very common among most people. When followed well, the oatmeal diet will help you in the weight loss plan. These meal plans are low in calories and low in fat, keeping in mind that they involve healthy food choices. Oatmeal can help one lose weight since it keeps you full for a long time compared to other foods. Additionally, the fiber content in oatmeal helps your digestive system. Oatmeal is basically a low-cost option that makes it pretty easy to stick to it compared to other weight loss plans. As is the case with any other diet plan, you must incorporate exercise daily. This will allow you to burn more calories and keep the body fit.
6 Reasons Why an Oatmeal Diet Is Perfect for Weight Loss
It helps you to remain full
you can have a huge doughnut only to feel hungry a few hours later. This will not be the case for the oatmeal diet for weight loss since you remain full for long. The reason for that is that oatmeal has a special fiber known as beta-glucan that triggers hormones that tell you not to eat: this way, oatmeal sticks in your system for long.
Reduces fat in the body
insulin is released by the body to respond to your blood sugar. This is the hormone that tells the body whether it will store energy as fat. Whenever you eat oatmeal, it prevents the blood sugar from spiking. Less insulin, therefore, means less fat building.
Cuts down cholesterol
doctors say that oatmeal fiber will bind to the cholesterol molecules and carry them away from your body. On the other hand, research has it that oatmeal reduces the bad LDL cholesterol by 10%, provided that you eat a bowl of oatmeal daily.
Develops craving for healthier foods
research shows that you trigger cravings for healthy foods like proteins and veggies when you eat oatmeal. These are foods that are high in minerals that lower belly fat, such as magnesium.
fibers present in oatmeal help the white blood cells track down infections and remove them from your body. These are the same fibers that disable bacteria and viruses for quick recovery from cold or other infections.
It helps to fight cancer
oatmeal features a phytochemical known as enterolactone regulating hormone levels among women. It also reduces the risk of breast cancer, as per research.
Weight Loss Health Benefits of Eating Oatmeal
It is the nutritional value of the oats that make the oatmeal diet for weight loss work. The different nutrients that are obtained from just half a cup of some rolled oats that have been cooked in water are as follows;
- 2g fiber
- 3g proteins
- 6% iron
- 0g sugar
- 1.5g fat
- 2% calcium
Oats are basically nutrient-dense foods that are also amazingly fulfilling. The richly present beta-glucan located in oats is a soluble fiber that will slow down the digestion process. This is because they are low in the glycemic index. The fiber also binds with the cholesterol to flush it away from your body. This will greatly help to lower the chances of heart diseases by managing the body’s cholesterol levels.
Whole oats also contain so many essential vitamins as well as minerals. These include Vitamin B1 and B5, folate, zinc, phosphorous, manganese, and magnesium. They are also rich in antioxidant compounds such as phytoestrogens to reduce your body’s internal inflammation.
These are good breakfast cereals that will suppress your appetite and also prevent unhealthy snacking throughout the day. Additionally, they take the least time possible to cook, not forgetting that they are easy to swallow. All the same, you need to pick whole oats as opposed to instant oats available in the market today. Continued consumption of oats will help in reducing blood pressure risks, cardiac diseases, and others. Some studies show that the consumption of these oats will reduce bowel disease risks. All the same, the results are not that conclusive. With that, you can attest that there are so many oatmeal diet benefits.
Is There have Any Risk & Side Effects in Oatmeal Diet?
Even though oats have a wide range of benefits, we cannot ignore the cons of eating oats alone for a long time. Prolonged consumption of a low-calorie diet might leave you fatigued. Similarly, a solely oatmeal keto diet might lead to an imbalance in the healthy nutrition intake. So, is oatmeal good for diet? Below are the potential risks of the oatmeal diet for weight loss;
- Given that oats are low in calories, you can feel fatigued at long last. To overcome that, you should eat extra vegetables as well as fruits to restore that balance.
- Eating oatmeal daily is boring, and after some time, you begin to detest your diet. To avoid this, you can cook your oats differently, not forgetting to include other healthy foods.
- This diet will exclude other healthy food that can impact metabolism. Tweak the diet plan in such a manner that it becomes less restrictive. This way, you will be able to keep up with that diet.
Tips for Optimal Weight Loss on the Oatmeal Diet
Not everyone will succeed with the oatmeal diet for weight loss. Just like any other diet plan, it requires high levels of discipline and commitment. Below are some of the tips that will make sure that you achieve your desired oatmeal diet results;
- For optimal fitness outcomes, follow the directions of your dietician.
- Know how to prepare oatmeal
- Do not cheat on your diet.
- Drink as much water as you can all day long
- Keep away from alcohol and other empty calories.
- Stick to the fitness regime
- Get enough sleep every night
The Bottom Line
By now, we believe that you have learned a lot about the oatmeal diet and weight loss. Oats and oatmeal on a low-carb diet are healthy for so many good reasons. They can be incorporated as part of some healthy diet and shedding away pounds when done the right way. For example, oatmeal can be a good option for breakfast. Besides being delicious, they help you lose weight by keeping you full for a long time. Confining yourself to a healthy and well-balanced diet with fresh and whole foods will help you lose weight. You should, however, consider coupling the oatmeal on the candida diet with physical activity regularly. This way, you can hope to live a healthy and fit life and get the most out of your oatmeal diet for weight loss.