Sekainow.com Most people think that it means having to restrict the food that goes into the body and usually the portion is small, maybe you should change your mindset from now, change your diet style with oatmeal diet. The oatmeal diet is supposed to be an easy way to trim belly fat without hunger pangs. How to?
As the name suggests, the oatmeal diet is a type of diet that requires you to regularly eat oatmeal, aka oatmeal or oatmeal. The basic concept is to consume oatmeal instead of main course usually in a day. For example like this: You breakfast with porridge oats, then lunch as usual with rice and side dishes, then dinner closed with a bowl of porridge oats.
But eating oatmeal alone as a substitute for a large meal may not directly lead to weight loss. You should eat oatmeal to substitute a large, high-calorie meal while reducing your total daily calorie needs.
In general, adults need about 1,200 to 1,600 calories each day to lose weight effectively. To lose 1-2 kilograms per week with an oatmeal diet, you should reduce 500-1,000 calories daily, either with a smaller portion of large meals or more exercise. But be careful not to reduce calories too much, because this can slow the body's metabolism.
The oatmeal diet generally lasts two weeks. You will be required to eat oatmeal three times a day for breakfast, lunch, and dinner for the first 7 days. During this time, you are only allowed to eat whole grain porridge instead of instant oatmeal.
After the first week, begin to reduce the frequency of eating your oatmeal so once or twice a day is juxtaposed with one low fat meal, with total calories per day of no more than 1300 calories. Expand the intake of fruits and vegetables during this week, and you may consume oatmeal instantly.
If imagining two full weeks of eating oatmeal feels heavy for you, there is another oatmeal diet strategy that only requires you to eat oatmeal twice daily for six consecutive days.
Oat is whole wheat, which includes complex carbohydrates so it takes longer to be digested by the body. This can help you eat less by slowing down your digestion, giving you a longer satiety effect. You will get a total of 28 grams of carbohydrates from a plain oatmeal bowl.
Whole wheat is also usually lower in calories than other processed grains, such as instant oatmeal, which helps you reduce the amount of caloric intake per day. A plain bowl of 250 grams of water-cooked oatmeal contains only about 160 calories and 1.5 grams of fat. Low calorie value is obtained from the high fiber content of wheat itself. The bowl of oatmeal you eat will suffice 4 grams of dietary fiber from the total daily requirement of the body as much as 25 grams.
People who ate lots of fibrous foods reported faster weight loss and reduced waist circumference, according to a study published in The American Journal of Clinical Nutrition in 2010. Oatmeal also contains 2 percent of calcium and 6 percent of recommended daily iron.
Other benefits of eating oatmeal include lowering the risk of heart disease and colon cancer. Whole grains such as wheat can also help reduce blood pressure and help digestion.
But be careful of the risks
If followed correctly, an oatmeal diet can help you succeed in your weight loss plan because it makes you feel full longer thanks to the high levels of protein and complex carbohydrates. But there are some risks that must be considered when undergoing oatmeal diet.
The oatmeal diet is curb. It's natural to feel tired of eating that kind of food-that's for almost two whole weeks, let alone what you eat is porridge. This boredom can dilute the determination that might ultimately make it difficult for you to commit to losing weight, if tempted to give up or do the cheat day many times.
In addition, the oatmeal diet is a very low-calorie and low-fat diet. Some doctors may consider the amount of calorie intake from this diet to be too low to be considered a healthy diet. Therefore, you may need to compensate by slightly increasing the number of calories.
The key is to mix your oatmeal porridge according to the serving dose per meal. Oatmeal brewed with a little skim milk or lowfat yogurt instead of regular hot water, and add a few slices of fruit or other toppings on top of your oatmeal porridge. For large meals during the second stage, high protein consumption, such as grilled chicken breast, lean meat steak, or fish menu.
As a distraction, choose a low-calorie snack after dinner. Keep multiply eating fruits and vegetables as long as you diet as a snack on the sidelines of the meal. This strategy can help you undergo a strict monotonous diet such as an oatmeal diet.
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