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Oat diet system to lose 9 kg in 6 weeks


Oat diet system  to lose 9 kg in 6 weeks

Oat diet system  to lose 9 kg in 6 weeks

Oat diet is one of the most popular types of diet that spread this period and is followed by many people and due to the multiplicity of benefits oats, oat diet or oat diet is considered useful and highly effective in weight loss. If you have tried a diet before and you have not got the results you want and have increased the weight again as quickly as you lost weight, it is time to adopt a healthy diet plan which is the only ideal way to achieve sustainable weight loss. In this article, we will introduce the Oatmeal plan by replacing the main meals with oats so that you lose up to 20 pounds equivalent to 9 kilos in 6 weeks.
Because oats are one of the foods most commonly used in the food meal all over the world and can be used in a variety of forms whether the form of juices, milkshakes, cakes, biscuits and all these forms help you lose weight.

Oat diet



What is oatmeal?


Whole grain oatmeal is rich in fiber, proteins, minerals, and vitamins.  Because it is rich in nutrients and this makes you feel full for longer and therefore tends to eat less.  Whole grains such as oats contain fewer calories and the fiber inside it improves bowel movement and prevents fat absorption.

Oatmeal focuses on using oatmeal in a lot of meals as the name suggests, but the basis is to eat cooked oats as one or two meals a day. There are also stages of oatmeal, such as:

Stage 1: Eat oatmeal three meals a day in the first week. During this time you should eat whole oats, not instant oats, and you can include fruit and juices with oats and snacks.

Phase 2: After the first week or the first phase of the oat diet will take oats once or twice a day with a healthy low-fat option for other meals. More fruits and vegetables are added at this stage and allow you to eat instant oatmeal.

What do you eat in the oat diet?


When processing oatmeal, the recommended serving size is 1/2 cup of oatmeal in breakfast and food and for oatmeal to be a major appetizer. It allows you to eat small amounts of skim milk and some fruits that you can eat next to oats as well as low-fat yogurt and cinnamon to get a different flavor.

You will get a snack in the morning, which is usually fresh fruit and an afternoon snack of vegetables and nuts. Ali low-calorie dessert at dinner. Do you know what happens to your body when you eat oats daily?

The benefits of eating oats in the diet?


As mentioned, oatmeal is a whole grain that can be a great part of your diet because it provides fiber.

2 g dietary fiber.
3 g protein.
0 grams of sugars.
Oats also contain 2% of the recommended daily intake of calcium and 6% of iron. It is low in calories and has approximately 1.5 grams of healthy fat.

The benefits of eating oatmeal in the diet include lowering the risk of heart disease, colorectal cancer and whole grains in general.

Occupied dangers when following the oat diet


Of course, oatmeal offers many health benefits for your body, but there are some risks to know when taking oat diet as always you should consult your doctor first before you start oatmeal diet, probably because it is low calorie and so you may need to increase the number of calories that You get them every day by inserting a range of other foods into the oat diet.
 
An oatmeal diet can be a bit restrictive because eating one or two meals can make it harder to stick to and this makes it more difficult to lose weight. You can reduce the risk of oat diet by adjusting your diet plan and increasing the number of calories based on the amount recommended by the doctor. Try adding more variety by using additional vegetables and healthy dishes including different fruits.

Does oat diet help you lose weight?


If you follow the oat diet properly, oat diet can help you plan weight loss in general, plan low-calorie, low-fat meals and make healthy choices.  Oats can help you lose weight because it increases the feeling of satiety for longer compared to other foods. The fiber content found in oats can help you improve the functioning of the digestive system. Oats are low-cost options and it becomes easy to stick to a weight loss diet without having more cost or requiring expensive meals. As with any diet you need to include exercise in your diet plan on a daily basis as this leads to the loss of more calories you burn every day as well as maintaining your fitness level and reducing the likelihood of losing muscle mass.

Oatmeal plan:

First day:

Breakfast: 1 cup of oatmeal with milk and berries.
Snack before lunch: 1 cup of orange juice.

Lunch: Medium bowl oats with vegetables.

Snack after lunch: 1 apple fruit.

Dinner: 200 grams of grilled fish with vegetables.

Second day:


Breakfast: 1 dish oats with apples and cinnamon.

Snack before lunch: any fruit is full fruit.

Lunch: 1 dish of cabbage soup.

Snack after lunch: cucumber slices and a glass of lemon juice.

Dinner: 1 oat with lentils and 100 grams chicken pieces.

Third day:


Breakfast: Fresh fruit + banana smoothie.

Snack before lunch: 4 almond nuts.

Lunch: Oatbread with eggs and grilled vegetables.

Snack after lunch: 1 Kiwi fruit + 1 grapefruit.

Dinner: Oatmeal, 80 g salmon and mashed potatoes.

Fourth day:


Breakfast: 1 cup of green tea + oats with bananas and milk.

Snack before lunch: 1 medium-sized carrot fruit.

Lunch: 1 wheat sandwich with 60 grams of turkey slices with lettuce.

Snack after lunch: 1 cup of soy milk.

Dinner: An average bowl of oatmeal balls with vegetable soup.

Fifth day:

 Breakfast: Smoothie berries, oats and a piece of dark chocolate.

Snack before lunch: 1 apple fruit.

Lunch: 40 g shrimp and spinach pasta.

Snack after lunch: 1 cup of orange juice.

Dinner: Wheat and oatmeal cookies.

Sixth day:


Breakfast: Smoothie kale and celery.

Snack before lunch: 1 small pumpkin fruit.

Lunch: A medium bowl of oatmeal with lentil soup.

Snack after lunch: 1 cup skimmed milk.

Dinner: Fried eggs with oats.

Seventh-day:


Breakfast: oats with milk and honey.

Snack before lunch: 4 almond nuts.

Lunch: 1 chicken soup.

Snack after lunch: 1 cup skimmed yogurt.

Dinner: 1 wheat bread sandwich with 30 grams of tuna and lettuce.

Eighth day:


Breakfast: 1 cup of oatmeal with milk, raisins, and cinnamon.

Snack before lunch: 1 cup cranberries.

Lunch: Banana and cinnamon oats + 1\/2 cup skimmed yogurt.

Dinner: 4 ounces of grilled chicken breast with an oatmeal green salad.

Ninth day:


Breakfast: Oats with brown sugar.

Snack before lunch: 1 apple fruit.

Lunch: Oats, yogurt, strawberries.

Dinner: 4 oz grilled fish slice + 1 cup broccoli +1 brown rice.

Tenth day:


Breakfast: Oatmeal and dates.


Snack before lunch: 1 cup of green tea.


Lunch: Turkey breast burger + 1 pancake wheat cake.


Dinner: 1 cup oats + baked zucchini slices.

Eleventh day:


Breakfast: oatmeal with bananas and nuts.

Snack before lunch: 1 cup of fresh fruit juice.

Lunch: 4 ounces steak + 1 cup vegetable salad.

Dinner: 1 banana fruit + 1\/2 cup pineapple pieces.


Twelveth day:


Breakfast: 1 cup creamy oat mixture with strawberries or oatmeal.

Snack before lunch: 4 almond nuts.

Lunch: Mushroom soup with chicken pieces.

Dinner: 1 medium-sized dish of fresh fruit salad.




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