G.E.M. lost 7 kg by eating oatmeal, 4 major nutritional aids! Nutritionist: 3 principles of oatmeal diet to defeat fat

When it comes to good foods that help lose weight, many female celebrities prefer to eat oatmeal as their staple food for breakfast. Singer G.E.M. and A-lin, known as the "natural born singer," are both oatmeal lovers. What other nutrients does oatmeal contain? Is it really a holy product suitable for assisting weight loss? What are the tips for eating oats to lose fat so as to avoid getting fatter? Let’s hear what the nutritionist says?

G.E.M. once shared her diet meals and belly-slimming exercises on the variety show "This is How I Live", and successfully lost 7 kilograms in a year. Among the weight loss menu shared by G.E.M., the most notable one is eating "boiled oatmeal" for breakfast to reduce edema. As for singer A-lin, she ate five kinds of vegetables and fruits and whole grain oats for breakfast, and successfully lost weight after giving birth!

Hong Ruopu, a nutritionist at the Zhongxiao branch of Taipei Municipal United Hospital, said that oats contain rich and diverse nutrients and have many benefits for human health. Among them, the four major nutritional weapons are helpful for gastrointestinal health and fat loss, making them a rare good helper for a healthy diet!

4 nutrients of oats for fat loss and weight loss

1. Dietary fiber:

Oats are rich in dietary fiber, which can increase satiety and promote intestinal motility. In particular, oat fiber is mostly water-soluble. After absorbing water in the intestines, it becomes a gel. It can absorb excess waste, oil, toxins and bile acid in the intestines, allowing them to be excreted from the body with feces, achieving the effect of cleansing the intestines, detoxifying and helping with weight loss.

2. Beta-Glucan:

β-glucan is a glucose polymer, a type of polysaccharide, commonly found in plants and microorganisms such as oats, seaweed, mushrooms, fungus or yeast. Among natural plants, oat bran contains the most β-glucan, which is the sticky part of oatmeal after soaking in water. β-glucan can act as a prebiotic and become food for intestinal probiotics, helping to improve the ecology of intestinal flora and thus maintain intestinal health. In addition, β-glucan is not easily absorbed by the human body, which can slow down the rate at which the stomach and intestines absorb fat and assist in weight loss.

3. Low GI value:

Oats are a low GI (glycemic index) food with a GI value of only 55, which is lower than 84 for white rice, 56 for brown rice, or 70 for germ rice. Eating it as a staple food or replacing part of rice can help stabilize blood sugar, reduce insulin stimulation, and is less likely to cause fat accumulation.

4. Protein:

For people who exercise to lose weight, protein can not only repair damaged muscle tissue, but also prolong the duration of fat burning through exercise and control weight more efficiently. According to the Taiwan Food Nutrition Database, every 100 grams of oats contains an average of 11 grams of protein, which is about 60% more than the 6.9 grams of polished japonica rice (the Penglai rice that people often use to cook rice and porridge). Moderately replacing staple foods can help with exercise and weight loss.

3 principles of oatmeal diet to defeat fat

It is worth noting that even though oats can promote intestinal health, improve constipation, stabilize blood sugar, control blood lipids and help lose weight, oats are still just a "weight loss assister" and should not be eaten three times a day. In addition, nutritionist Hong Ruopu also reminded that people who are trying to lose weight should pay attention to the following three principles when using oats to assist in weight loss, so as to avoid eating the wrong food and turning a good thing into a bad thing.

Oats and rice are both staple foods. If you want to use oats to control your weight, you should pay attention to portion replacement, partially replacing rice or other staple foods, rather than increasing your oatmeal intake to the original staple food intake.

Principle 1: Treat oats as rice:

Oats and rice are both staple foods. If you want to use oats to control your weight, you should pay attention to portion replacement, partially replacing rice or other staple foods, rather than increasing your oatmeal intake to the original staple food intake.

Principle 2: No over-processing and over-seasoning:

There are many oatmeal products on the market. It is recommended to choose oats or oatmeal that are not overly processed. Oat milk powder and oat milk stay in the stomach for a shorter time, which can easily make you feel hungry. In addition, these products may be flavored with added sugar for the sake of taste, which may make you fatter.

Principle 3/Special groups should eat less:

Like other whole grains, oats also contain high phosphorus, which can easily be a burden for patients with chronic renal failure. It is recommended that patients with end-stage renal disease and dialysis consult a doctor and nutritionist before eating oats. In addition, people who are allergic to gluten should also avoid eating oats to prevent intestinal irritation and discomfort such as diarrhea or weight loss.