Having a beautiful, balanced body is what every woman desires. However, not everyone is lucky enough to have that. Being overweight, especially for office workers, is not uncommon. Besides exercise methods, diet also plays an important role in weight loss. And oats are a very good food to help women get their dream body. Here is a 1 week weight loss oatmeal menu for beginners.
Why should eat oats to lose weight?
There are many foods that work well for weight loss and oats are one of them. Oats are a food that contains a lot of fiber, so it will help you chew longer, the body will be fuller and longer. Using oats continuously for 1 week will help reduce cravings, eliminating the need to snack.
Figure 1: How does oats work in weight loss?
Not only fiber, oats also have 2% calcium, 6% iron to ensure enough nutrition for the body. And yet, the fiber in oats combined with other substances in the stomach such as sugar and bad fats will help prevent or slow down the absorption of nutrients into the blood. As a result, it can regulate blood sugar, protect the body from cardiovascular diseases as well as maintain weight effectively.
However, you need to know that in order to lose weight with oats, it is necessary to have a scientific menu, combine nutritious food supplements and do not forget to exercise daily. Because, oats are a natural weight loss method that is very safe for health.
Oatmeal menu to lose weight 1 week
If you are looking to lose weight with oats but don't know where to start, then immediately refer to the 1-week menu below.
Day 1: Oatmeal porridge with minced meat
Breakfast: Oatmeal porridge, 1 banana
Lunch: Oatmeal porridge, avocado smoothie
Dinner: Vegetable salad, 1 apple
How to prepare oat porridge: Cook oats with half a bowl of filtered water, boil for 5 minutes. Add minced meat, season to taste and cook for about 30 minutes.
Day 2: Pumpkin Oatmeal Porridge
Breakfast: Black bread, omelet, banana smoothie
Lunch: Pumpkin Oatmeal Porridge
Dinner: Chicken breast vegetable salad, 1 pear
Figure 2: Pumpkin Oatmeal Porridge
Day 3: Oats, fresh milk without sugar
Breakfast: Oats with fresh milk without sugar
Lunch: Oats with fresh milk, boiled vegetables, 2 boiled eggs
Dinner: Shredded chicken breast, broccoli, 1 apple
Day 4: Oats with eggs
Breakfast: Oats cooked with eggs, fresh milk without sugar
Lunch: Pan-fried beef, boiled vegetables
Dinner: Oats with fresh milk, cucumber, carrots
Day 5: Oats with fresh milk, fruit
Breakfast: Oats with fresh milk, fresh fruit, boiled eggs
Lunch: Tuna salad, avocado smoothie
Dinner: Pan-fried beef, boiled vegetables, orange juice
Day 6: Oatmeal porridge with minced meat and carrots
Breakfast: Oatmeal porridge with carrots, minced meat, warm milk
Lunch: Shrimp/meat oat porridge
Dinner: Vegetable and apple salad
Figure 3: Minced carrot oat porridge
Day 7: Oatmeal porridge with beef
Breakfast: Avocado smoothie, boiled egg
Lunch: Oatmeal porridge with beef, boiled vegetables
Dinner: Chicken salad, apple juice
Note to grasp when losing weight with oats
In addition to the above 1-week weight loss menu, you should also grasp a few notes to be able to achieve the best effect.
Do not put a lot of fat and spices when cooking oatmeal porridge combined with beef, pork...
When cooking oatmeal porridge should only cook on low heat, evenly
It is recommended to soak oats in water for 5-7 minutes to soften the oats, then preliminarily filter out residue and shells
Split meals during the day, eat more snacks like fruit, smoothies, yogurt
Choose a reputable and reliable oat supplier
The menu of eating oats to lose weight for 1 week above will help you get in shape. However, make sure that the body is still loaded with the necessary nutrients and persist in exercising. With this, you can soon stabilize your weight for a long time and always be full of energy.