Lose weight from Christmas to New Year! Eat delicious food and lose weight with this cup

There are many festivals from the end of the year to the beginning of next year, and there are also many opportunities to dine together and enjoy delicious food! Eating big meals for lunch and dinner will cause your calories to explode and your weight to rise rapidly! Is there any way to control weight and enjoy good food? have! For breakfast, you might want to eat "overnight oats" which are popular in Europe and the United States. They are rich in nutrients and can help you lose weight. Now that strawberries are in season, you can immediately make your own "strawberry and chia seeds" flavored overnight oats, which are delicious and slimming!

Overnight oats taste good, convenient, delicious and healthy

Everyone knows the benefits of oatmeal, but why do we have to leave it overnight before eating it? What is the difference between overnight oats and regular oats? In fact, overnight oats are just oats mixed with other ingredients (milk, fruits, nuts, etc.) in advance and refrigerated overnight. After being stored for a long time, the texture of various ingredients will become softer and easier to eat!

Think about it, when you just wake up the next morning and you are still tired and have no appetite, wouldn’t soft and tender food be easier to swallow? Moreover, you don’t have to pour milk, cut fruits, or wait for the rough oats to soften in milk in the morning. You can immediately enjoy a cup of perfectly blended nutritious oats. Isn’t this convenient?

Even better is that after being left overnight, the oats soaked in the fruit milk will have completely absorbed the aroma and flavor of the fruit. They have a natural sweet and sour taste when eaten directly, and there is no need to add sugar. It is really appetizing and healthy!

Overnight oats are delicious and healthy. You can add various fruits and nuts according to your preference to make breakfast with different flavors.

Oats are rich in nutrients, control appetite and help lose weight

In addition to being convenient and delicious, oats are also rich in nutrients such as protein, B vitamins, calcium, phosphorus, and water-soluble dietary fiber "β-glucan". Medical Daily reported that a 2009 study published in the journal Molecular Nutrition and Food Research found that consuming foods rich in beta-glucan can increase satiety.

In addition, dietary fiber can absorb oil, reduce the absorption of fat in the general diet, stabilize blood sugar, and thus control appetite.

Other studies have pointed out that consuming a high-protein diet for breakfast can suppress appetite for lunch and control calorie intake due to a higher sense of fullness. Therefore, oats, which are rich in protein and dietary fiber, are a good choice to help with weight loss! Eating overnight oats for breakfast will give you a sense of fullness, so you won’t eat too much even when you have a lunch party!

Oats are rich in nutrients such as protein, B vitamins, calcium, phosphorus, and water-soluble dietary fiber "β-glucan", making them a good choice for a healthy breakfast.

In addition, when we have a meal together, we often eat a lot of meat and fish with less vegetables. Eating overnight oats for breakfast to supplement dietary fiber can not only balance the diet, but also promote intestinal peristalsis and accelerate the excretion of waste and toxins in the body, allowing you to maintain smooth and good skin and look beautiful at the next party!

Oats + chia seeds are very filling

Of course, overnight oats are made from more than just oats. They are usually paired with fruits, nuts, seeds and other foods. These ingredients are also a good source of fiber, and are great at increasing satiety. Chia seeds are a good choice! Let’s take a look at how to make a cup of delicious overnight oats using chia seeds!

Chia seeds are high in dietary fiber and have strong water absorption capacity. Eating them in moderation can increase satiety and help control appetite.

The foreign health website "Eat this, not that!" provides a recipe for "Strawberry Chia Seed Overnight Oats". The chia seeds used in it contain nearly 40 grams of dietary fiber per 100 grams, which is considerable. Moreover, chia seeds can absorb a lot of water and turn into a gel-like texture, thereby increasing satiety and suppressing appetite!

The following is a recipe for strawberry chia seed flavored overnight oats. In addition to chia seeds, seasonal fresh strawberries are added. Every 100 grams of strawberries contains up to 69 mg of vitamin C, which is almost as much as green kiwi fruit. It is the secret weapon to keep your skin supple during running and partying!

You can make delicious and healthy overnight oats by using ingredients such as oats, strawberries, chia seeds, milk, etc.!

【Overnight Oats─Strawberry Chia Seed Flavor】

Material:

80ml whole-grain oats, 30ml chia seeds, 125ml fresh strawberries, 1/3 banana, 30ml almonds or walnuts, 250ml milk, honey or maple syrup as needed

practice:

1. Put oats, chia seeds, sliced ​​or diced strawberries and bananas into a glass, jar or bowl, then pour in milk (you can choose low-fat milk or soy milk to reduce calories) and stir slightly to mix.

2. Seal the mixed oats and refrigerate. Take them out the next morning and sprinkle some crushed almonds or walnuts (or other nuts you like) on them. If you like sweet food, drizzle a little honey or maple syrup on them. Then you can enjoy delicious overnight oats!

Tips:

1. Chia seeds have strong water absorption and are rich in dietary fiber. Remember to drink enough water to avoid constipation.

2. Chia seeds are high in fiber and are not suitable for patients with stomach diseases such as gastric ulcers and gastric inflammation. People with poor gastrointestinal function should consume them in moderation to avoid adding burden.