Nutritionists recommend a 14-day oatmeal menu to help you lose weight easily and lose weight easily

After the Lantern Festival, the oral karma accumulated during the Chinese New Year is officially over, and our diet begins to return to normal. I look down at the added kilograms on the scale, and then look at the heavy winter clothes in the closet that are about to be put away. It seems that it is time to start this year's weight loss plan.

Previously, Haoshike made a lazy oatmeal package, allowing fans to understand the nutrition and benefits of oats with just one picture. The response after the launch was very enthusiastic, and many fans sent private messages wanting to know how to eat oatmeal and whether there are any related menus or recipes.

This time, we have designed a 14-day oatmeal menu to change the misconception that losing weight means starving yourself and can only eat boiled meals. We have also summarized several key points for weight loss so that everyone can follow them and lose weight easily and effectively!

Weight loss concept 1: Dietary fiber

Dietary fiber is the key to weight loss! It can help adjust intestinal flora and thus affect body fat metabolism. According to the results of the National Nutrition Survey, 90% of the Chinese people do not consume enough dietary fiber. Regardless of gender, they consume less than 15 grams of dietary fiber per day, which is far from the recommended amount of 25 grams!

Therefore, Haoshike recommends choosing whole grains, such as oats, whole grain rice, and brown rice, to make the staple food richer in dietary fiber! The dietary fiber content in oats is 12.1 times that of white rice! The β-glucose in oats is a type of sugar with a special bond. Because it cannot be absorbed by the human body, it can also be considered a type of dietary fiber.

Therefore, nutritionists strongly recommend reducing the amount of refined white rice and choosing brown rice, purple rice, etc. You can also add unflavored instant oatmeal to make oatmeal porridge, which can increase the feeling of fullness and prevent us from grabbing biscuits and bread to fill our stomachs when we are hungry. It also contains sufficient dietary fiber to help regulate the metabolism of cholesterol in the liver and reduce cholesterol and triglycerides.

People who eat out can also prepare a bag of oatmeal to eat for breakfast or afternoon tea. It is low in calories and can supplement dietary fiber. It can also be added to unsweetened soy milk or milk for breakfast. It is also recommended to order one or two more vegetables when ordering to ensure that the intake is more in line with the standard.

Weight loss concept 2: Control calories and reduce sugar

Calorie control is the biggest focus. We can start with snacks and pastries. For example, by replacing sugary drinks with sugar-free American coffee, fresh milk or fruit, the calories in drinks and snacks can be reduced by more than 50%. Moreover, by not adding sugar and reducing calories, you can avoid the problem of promoting body fat synthesis due to the rapid secretion of insulin caused by the intake of refined sugar.

If you are one of those who eat out seldom, you can start with the cooking methods of the three meals a day. You can change the white sauce pasta to a stir-fry style; or replace the milk tea in breakfast with a cup of sugar-free soy milk. Soy milk is low in fat and high-quality protein. It can not only provide a sense of fullness, but also a meal with a low glycemic index. The fluctuation of blood sugar after the meal is smaller, which will also make you more energetic at work in the morning and prevent you from being drowsy.

Weight loss concept three: easy to implement

Difficulty in implementation and sustainability is the reason why many people who want to lose weight fail. Most people are unable to prepare their own lunch, so it is recommended to use simple oatmeal in dishes before and after work to help control diet.

However, although nutritionists use oats as a great way to increase dietary fiber, do you know? Many oatmeal and cereal powder products on the market are flavored. The content of oats and cereals that are beneficial to health is not regulated. They also contain refined sugar, which increases the calorie burden and may cause obesity.

Therefore, fans should be reminded that when choosing oatmeal, they should read the nutrition information on the package carefully. Only by choosing oatmeal that is sugar-free, certified as a healthy food, and clearly labeled with dietary fiber and beta-glucose content can you achieve twice the result with half the effort in reducing fat (body fat and blood lipids).

In addition, the recommended daily intake is 75 grams, which can reach 30% of the recommended dietary fiber intake and can also have the effect of reducing body fat synthesis! Follow the menu and grasp the important concepts above, so that we can lose weight, embrace health and enjoy the light summer time.

Oatmeal recipes

★Banana cocoa yogurt oatmeal jar

Ingredients: 40 grams of instant oatmeal (about 6 tablespoons), 1 banana, 1 small box of yogurt (about 150cc), 50cc of fresh milk, and a little unsweetened cocoa powder.

practice:

1. Cut the banana into thin round slices and set aside.

2. Take an oatmeal jar, add oatmeal, yogurt, banana slices in order, and then pour in milk.

3. Refrigerate for 6 hours and sprinkle with unsweetened cocoa powder before serving.

★Seafood oatmeal porridge

Ingredients: 40 grams of instant oatmeal (about 6 tablespoons), 70 grams of fish fillet, 2 shrimps, 1 ounce of minced pork, 1 bowl of Chinese cabbage, a little salt and pepper.

practice:

1. Prepare a pot of hot water, add oatmeal and cook until softened.

2. Add minced meat, fish fillet, Chinese cabbage and shrimp in order.

3. Season with salt and pepper before serving.

This article comes from Good Food Class

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