Diets for losing weightthere are plenty. But not all of them keep what they promise. The oatmeal diet is not only intended to help you lose weight, but also to combat insulin resistance and high blood sugar levels. You can find out what the oat treatment for losing weight is all about, what exactly the oatmeal diet plan looks like and a few quick recipe ideas!
Oatmeal diet – success in just a few days
Oatmeal this, oatmeal that – are you annoyed by the constant praise surrounding this grain? Well, it certainly deserves its good name and if you still haven't discovered oatmeal, you should really consider it. Especially, of course, because they are healthy, but also because they can help you lose weight and even in the shortest possible time. Why?They fill you upandthus preventing cravings. You also boost fat burning because oatmeal supports digestion. All you have to do is eat oatmeal every day. And then the first successes should become visible quickly – if you stick to all the rules!
The plan
Now don't imagine boring porridge three times a day. Because you can prepare these seemingly simple oat flakes in a variety of ways - and you should so that it doesn't get boring. In addition to the classic muesli, this is how you prepare itsometimes porridge(porridge) or just add it to the soup. Sounds strange? But it tastes wonderful! The oatmeal diet recommends a daily amount of 250 g of oats per day. You can divide this amount into two meals or into several small meals a day as desired.Sugar and processed foods are taboo during your oatmeal diet!Otherwise, anything is allowed on any oat day, as long as it is low in fat.
In principle, you can drink anything that does not contain sugar: first and foremost is water (at least 2 liters).Ungesüßte Teesprovide you with plenty of nutrients, just like unsweetened vegetable juices.
Oatmeal diet – how much can you lose weight?
Of course, how much and how quickly you can lose weight depends primarily on the total number of calories you consume every day and also on your activity. The number of calories per day should be between 1000 and 1300 calories (keep in mind that 100 g of oatmeal contains 353 calories). You have to control this yourself. Make sure you have a balanced diet, so that you combine the oatmeal with vegetables, fruit, low-fat dairy products, fish, lean meat and nuts. Otherwise, you risk nutrient deficiencies, which can endanger your health.
Muesli for losing weight in the morning
How muchOatmeal for breakfastYou decide for yourself what is allowed. You have the specified amount of 250 g per day, which you can divide yourself. You can still try to divide the quantities evenly.
Mix your oatmeal with healthy ingredients of your choice. Do you like fresh apples? Chop apples and add cinnamon. Do you prefer dried fruit? Then grab raisins, dates, cranberries or something similar. Seeds and nuts also make a difference. These are also very suitable for hearty variations. Instead of classic cow's milk, choose skimmed milk or natural yogurt or an unsweetened plant milk.
If you don't want to miss out on a little sweetness, you can sweeten the oatmeal diet with banana or dates, or if necessary with a little honey.
How about these overnight oats that you can prepare the night before and then snack on in the morning:
Oatmeal recipes for losing weight – sweet with orange (Nutritional values: 360 kcal, 7 g F, 53 g KH, 21 g E9
Squeeze two oranges and mix the juice with 50 g of oat flakes. Enter 100 gGreek natural yogurt(0.2%) and a pinch of vanilla powder. Place the oat mix in a sealable jar. Cut an orange into small pieces and spread them over the oatmeal (with the juice that has come out). Seal the jar and let your breakfast sit in the fridge until morning. Then serve the diet breakfast with oatmeal with a little slivered almonds.
Oatmeal diet recipes for lunch
You could then have lunchherzhaftes PorridgePrepare or choose a sweet version with fruit like in the morning.
Hearty with cucumber and basil (Nutritional values: 330 kcal, 12 g F, 39 g KH, 16 g E)
Mix 50 oat flakes with 100 ml tomato juice and add 150 g diced cucumber (approx. half a cucumber), 100 g Greek yogurt (5%) and 8 fresh, chopped basil leaves. Put the oatmeal in a jar, pour the yoghurt dressing over it, close it and store it in the fridge until the morning. Serve with 1 tbsp pine nuts.
Dinner during the oat days
Depending on how you decide to distribute the oats throughout the day, you can eat oatmeal in the evening or not. Either way dinner should beLow carb if possiblebecause the oat flakes themselves are known to be quite high in carbohydrates. So prepare a light dinner, for example with chicken and vegetables or fish.
Using the same principle, you can prepare the following recipes (mix flakes with liquid and top with the remaining ingredients):
Oat Day Recipes: Banana and Coconut (Nutritional values: 360 kcal, 8 g F, 53 g KH, 20 g E)
- 40 g oat flakes (4 tbsp)
- 100 ml coconut drink without sugar
- 110 g banana (approx. a small one), half mashed, other diced or half slices
- 50 g Joghurt (0.2%)
- To serve, 2 tbsp coconut chips
Lose weight with oatmeal – beetroot and dill (Nutritional values: 320 kcal, 5 g F, 50 g KH, 18 g E)
- 50g oat flakes
- 100 ml Rote-Bete-Saft
- 6 small pickled cucumbers (approx. 70 g)
- 6 slices of beetroot, diced (approx. 70 g)
- 70 g low-fat quark (0.2%)
- 1 tbsp sparkling water
- 3 stalks dill, chopped
- fresh chopped dill for serving
apple and cinnamon (350 kcal, 5 g F, 56 g KH, 21 g E)
- 50g oat flakes
- 100 g apple pulp
- 50ml water
- 1 tsp cinnamon
- 1 small apple, diced
- 100 g cottage cheese (0.2%)
- Cinnamon for sprinkling
