Tell you how to make delicious oatmeal for weight loss

Tell you how to make delicious oatmeal for weight loss

Oats for weight loss are an indispensable dish in the daily menu of girls who are planning to regain their slim figure. You can process them into dishes such as oat milk, oat porridge, oat pumpkin... both delicious and eye-catching without worrying about gaining weight.

When you eat foods that contain fiber like oats, you can increase your feeling of fullness and eat less throughout the day. Furthermore, the Beta Glucan fiber in oats absorbs water and expands in the stomach and increases satiety. Certain types of fiber in oats can also slow digestion, making you feel fuller after eating for longer.

Eating an extra 14g of fiber per day for 3 months can help you lose about 1.8kg. Some nutritionists even recommend that you eat at least 25g of fiber per day. Therefore, it is very necessary to make a regular weight loss oat menu for the weight loss process. You can refer to some of the following dishes to make your weight loss menu richer.

Oatmeal for weight loss

You can refer to some ways to refresh your oatmeal weight loss menu below.

1. Oat milk for weight loss

weight loss oats

If you need a simple drink for a busy morning, try combining milk and oats.

Ingredients for oat milk:

- 40g oatmeal.

- Full cream milk.

How to make oat milk:

– You put oats together with whole milk (or condensed milk and water) in a large bowl.

Then, put the mixture in the microwave and cook for 1 minute. Alternatively, you can also heat the milk in the microwave first, then pour in the oats.

2. Oatmeal porridge for weight loss

Tell you how to make delicious oatmeal for weight loss

Normal porridge takes time because the rice takes a long time to cook. In this situation, oatmeal with shrimp will be the right choice because the ingredients are easy to find and the processing time is very fast. Please note the following servings for 4 people to eat at breakfast.

Ingredients for Oatmeal Porridge:

- 3/4 cup ground oats.

- 3 cups of milk.

- 1/8 cup extra virgin olive oil.

- 1 teaspoon butter.

- 1 finely chopped onion.

- 450g shrimp, peeled, gutted.

- 1/4 teaspoon salt.

- 1/8 teaspoon white pepper.

How to make Oatmeal Porridge:

– You put the milk in a pan and bring to a boil, then add the oatmeal and cook on low heat for about 10 minutes. While cooking, you should stir often to make the dough more smooth.

– You heat olive oil and butter, then sauté the onions and add the shrimp. Add salt and pepper to taste and continue cooking for 4-5 minutes.

– You pour the stir-fried mixture into the oat pan and continue to cook for 10–15 minutes, then eat while still hot.

In addition to shrimp, you can also cook oat porridge with some other ingredients such as lotus seeds and oysters, shrimp and corn, baby corn and purple cabbage, eggs and carrots, fish and vegetables, dill and clams…

3. How to make oat yogurt

weight loss oats

If there are some fruits in the refrigerator such as tangerines, strawberries, grapes, blueberries…but you are tired of eating fruit the usual way, use fruit to make oat yogurt. This is a delicious and healthy dessert suggestion. The following recipe makes 1 serving of yogurt, please increase or decrease according to the number of people eating.

Ingredients for making oat yogurt:

- 1/2 cup cold cooked oatmeal.

- 1/2 cup cheese yogurt.

- Seasonal fruits.

How to make oat yogurt:

– You pour 1/4 cup of cheese yogurt into the bottom of the glass.

– You put 1/4 cup of oatmeal in a glass to make the next layer.

– Then you put some fresh fruit on top to make the last layer.

This dessert is suitable for office workers on lunch breaks or after work because the ingredients are easy to find and rich in nutrients.

4. Pumpkin Oatmeal for weight loss

weight loss oats

Pumpkin cooked with oats will give you a strange weight loss meal that is full of stomach. The following recipe is for 4 people, you can adjust to better suit yourself.

Ingredients for Pumpkin Oatmeal:

- About 80g of chopped oats.

- 480ml low fat milk (you can use almond milk if you want).

- 240ml water.

- About 80g pumpkin puree without sugar.

- About 15.5g brown sugar.

- About 4.2g vanilla.

How to make Pumpkin Oatmeal:

– You put all the prepared ingredients in a bowl and mix well.

– You cook the mixture on low heat for 6-8 hours. Be sure to stir the mixture frequently so that the mixture is smooth and does not burn.

- You scoop out and enjoy. You can add some chopped pecans if you like.

This dish has only 170 calories and 2.7g of fat but has up to 29.2g of carbs and 8.5g of protein which is great for weight loss.

5. Carrot Oatmeal for weight loss

weight loss oats

Carrots add nutrition to the dish and also make the dish more beautiful. The following recipe can make 2 servings, please adjust depending on the number of people eating.

Ingredients for Carrot Oatmeal:

- About 80g rolled oats.

- About 40g chopped carrots.

- About 4g egg whites.

- About 120ml of low-fat milk or water.

- About 2.6g cinnamon powder.

- About 5ml of pure maple syrup.

- Some raisins.

How to make oat carrots:

– You mix oats, maple syrup, carrots, egg whites, milk or water together.

– Then, you put the above mixture in the microwave with high heat for 3 minutes. Remember to stir the mixture after about 1 minute.

– You stir again and then add cinnamon and raisins to enjoy.

This dish contains 255 calories, 3.4g fat, 41.5g carbs and 15.4g protein. This is a dish that contains a bit more calories but also has more nutrients for you to lose weight but not tired.

Note when eating oats to lose weight

weight loss oats

In addition to making oats delicious, choosing the right type of oats for weight loss is also very important. If you choose incorrectly, you may take in more calories than you expected.

1. Choose the right type of oats to lose weight

There are many types of oats for weight loss, from whole oats, chopped oats or rolled oats. Shredded oats are whole grain oats that have been chopped.

In contrast, rolled oats, including instant oats, are whole oats that have been steamed and rolled flat. Although chopped oats are more whole, they contain more calories, so you should consider when using chopped oats to reduce calories.

2. Choose oats without added sugar

Rolled oats are extremely diverse from those without added flavor to those with added sugar, cinnamon powder or raisins… Oats with added sugar and flavor will have higher calories, so they are not suitable for cooking. your oats weight loss. If you still want to buy sweetened and flavored oats, choose the one that has the least sugar and sodium and the highest amount of fiber.

3. Choose low-calorie dishes to eat with

If you don't want to buy flavored oats, but still want to make your oats more flavorful, you can add your own ingredients at home. You can mix cinnamon powder, fruit, fat-free yogurt into oats for more nutrition and more deliciousness. You can also add nuts like flaxseeds, sunflower seeds or hazelnuts, but limit yourself as these nuts are very high in calories.

Oatmeal for weight loss is not as bland or miserable as you think, but sometimes even more delicious and beautiful than other dishes. You should combine a weight loss menu with oats with a reasonable exercise regimen to quickly get in shape.

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