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Superfood Oatmeal: This is How They Become a Real Fat Burner – All Day Long

Oatmeal is a true superfood, keeps you full for a long time and can help you lose weight. With this variant you can also boost fat burning.

Oatmeal is considered a superfood – why?

Oatmeal (Avena sativa) is tasty and versatile. As a low-gluten grain, they are also very trendy. They enhance your muesli, add the right bite to patties, can be baked into bread and rolls or provide sweet moments as delicious oatmeal biscuits. Despite their high calorie content, around 350 kilocalories per 100 grams, they can help you lose weight. In addition to the good taste, the crushed cereal grains also contain a lot of healthy nutrients such as fiber, vitamins and minerals.

These healthy ingredients are found in oats
Complex carbohydrates keep you full longer because our body needs more time to digest long-chain carbohydrates. As a result, stomach emptying is much slower and you feel full longer. In addition, the blood sugar level rises only slowly and less insulin is required.
Dietary fibers are largely indigestible food components that swell up in the stomach and bind water. Oatmeal contains about 10 grams of dietary fiber in the form of pectin and cellulose for every 100 grams. These serve as food for the beneficial intestinal bacteria. The German Society for Nutrition (DGE) recommends that adults consume at least 30 grams of fiber per day.
Beta-glucan is a soluble dietary fiber that forms a kind of protective film on the stomach and intestinal mucosa. Studies show that beta-glucan has a positive effect on cholesterol and blood sugar levels. The oat diet has also proven to be very effective for controlling blood sugar levels. The health-promoting properties of beta-glucans from oats and barley have been sufficiently proven in studies. Corresponding health claims (health-related information) have been approved by the European Commission and included in the positive list of permitted health-related information.
Minerals such as magnesium, phosphorus, iron and zinc, manganese and selenium provide the body with an extra portion of important micronutrients.
Vitamins, of which the high content of B vitamins stands out, support important body processes.

This is how oats become a fat burner

To boost your fat digestion, you should include oat bran in your diet, which consists only of parts of the whole oat grain. Oat bran consists of the oat seedling and the outer layers of the endosperm. It is more like a coarse, coarsely ground flour and has a slightly nutty taste. The benefits of oat bran are:
Oat bran contains 15 grams of fiber per 100 grams, which is 50% more fiber than the pressed whole grain oatmeal.
Oat bran also has fewer calories (240 to 330 kilocalories per 100 grams) than oatmeal.
Oat bran contains less fat than oatmeal.
Oat bran contains more beta-glucan than oatmeal.
Although oat bran doesn’t contain all of the oat grain, it has most of the vitamins, minerals, protein, and fiber of an oat grain, but fewer carbohydrates.
Oat bran is not very tasty on its own. But you can refine your muesli wonderfully with it. To increase the protein content here, it is best to combine oat bran with yoghurt, chia seeds or nuts. This automatically reduces the proportion of carbohydrates and you support fat burning. You can achieve an additional fat burner effect by adding spices such as ginger or cinnamon. If you also mix your oat bran muesli with water instead of milk, you save even more calories. But oat bran is also very valuable as a flour substitute when baking bread or biscuits and stirred into sauces.

Tips on buying and eating oatmeal and oat bran

Prefer organic quality: In addition to the health benefits, oat bran is also a very cheap food. Even in organic quality, oat bran remains affordable and long delivery routes are eliminated due to regional cultivation. The consumer magazine Öko-Test repeatedly finds impurities in oatmeal. In addition to glyphosate, these also include mold toxins, mineral oil and nickel. Among the oat flakes rated “very good” all of the first five places were organic products.
Increase fluid intake: Oat bran swells in the stomach, so it also increases stool volume and stimulates bowel movements. That’s why it’s very important that you drink enough fluids, otherwise constipation or, in the worst case, an intestinal blockage can occur.
Increase the amount slowly: You should also slowly get your body used to the higher fiber content, otherwise digestive problems such as flatulence can occur.
Be careful with digestive problems and allergies: If you suffer from swallowing problems or constrictions in the digestive tract, you should avoid oat bran.
If you are allergic to oats, eating oat bran is also not recommended.
If you suffer from celiac disease (gluten intolerance), you can use non-contaminated, gluten-free oats, which must be marked with the crossed-out ear of corn symbol.

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Food

Hidden Calorie Bombs: These Supposedly Healthy Foods Make You Fat

When trying to lose weight, here are 7 foods you should know: They’re healthy, but they still contain hidden calorie bombs that can sabotage your summer diet if you’re not aware of it.

Losing weight not working? These 7 foods could be to blame

In general, when you take a closer look at the nutritional information, industrially processed and preserved products often have a high fat or sugar content. Sugar or other flavoring agents are added to most industrially processed foods, which leads to a high number of calories. The principle applies: homemade is always best!

In the following we have put together an overview of the foods for you that have significantly more calories than you would think at first glance.

You should not eat too much of it, especially not if you are on a diet, otherwise you may not be able to achieve the desired weight loss success.

1. Dried fruit

As a substitute for unhealthy sweets such as chocolate & co., many people like to use dried fruit. They are also a varied topping in yoghurt, smoothies or muesli. However, the dried version is not as healthy as fresh fruit: Depending on the type, the latter contains 15 to 20 grams of natural sugar and some fiber. Already 30 grams of dried fruit (about three to four dates) have about the same amount of sugar. A large amount of dried fruit is eaten faster than one or two fresh apples, pears or tangerines.
If you need a snack substitute for the usual chips in the evening, you should reach for vegetable sticks. Carrots and kohlrabi are ideal for crispy, fresh, healthy snacking fun.

2. Fruit Juices

“From today on I’ll leave out soda and cola and only drink fruit juices, then I’ll definitely lose weight in no time at all!” Something like this is a widespread misconception that has led countless people who want to lose weight into the calorie trap. Fruit juices are real calorie bombs: a glass of orange juice (100 ml) has 45 calories, apple juice 46 calories, pineapple juice 53 calories. For comparison: A glass of beer (100 ml) has 43 calories, cola 41 calories, soda 40 calories.

Fruit juice contains an incredible amount of fructose. The good news is that fructose is processed differently by the body than conventional liquid sugar from soft drinks, for example. That’s why fructose doesn’t hit the hips quite as quickly. The bad news is that around 30 percent of Germans suffer from fructose intolerance. The consequences are a feeling of fullness, flatulence and diarrhea, but also lack of concentration and moodiness.

Tip: If you want to drink fruit juice, it is best to make a spritzer out of it: depending on the mixing ratio, you can easily halve the calorie content. In addition, a juice spritzer is much better as a thirst quencher than the pure, sugar-sweet juice.

3. Smoothies

The creamy consistency is already in the name: the term “smoothie” is derived from the English word “smooth”, which means “smooth” or “soft”. Herbs, fruits, milk and seeds are typical ingredients of the pureed drinks – and almost all of them are healthy and nutritious.

But: Smoothies from the supermarket can turn out to be real sugar bombs. According to the Fit for Fun portal, they can contain up to 800 calories and 60 to 80 grams of sugar. The problem: A smoothie usually contains a lot of pureed fruit – and fruit contains a lot of fruit sugar (fructose).

According to the Federal Center for Nutrition, self-mixed smoothies based on green vegetables such as celery and spinach or wild herbs such as nettles and dandelion are best. You can also add a teaspoon of honey to sweeten it. Try our green smoothie with kale and cucumber.

4. Nuts

Nuts are also generally known as healthy fillers, but they should only be consumed in moderation. While all types of nuts contain healthy fats and valuable nutrients and are good for the heart and blood vessels, they also contain a lot of calories. According to the Federal Center for Nutrition, a 100 gram portion of hazelnut kernels contains 644 kilocalories, for example, while the same portion of chestnuts “only” has 196.

100 grams of roasted peanuts also contain 585 kilocalories – and such a bag or a can from the supermarket is quickly plastered.
Especially when you are on a diet, all types of nuts should only be eaten in small portions.

5. Dips

As a complement to carrot, cucumber or pepper sticks, dips appear almost perfect. But even in this actually sensible and healthy snack side dish, fat and calories can hide in large quantities.

Good advice: stay away from dips from the refrigerated section. Pre-made dips often contain loads of oils, fats, sugars and preservatives. Homemade dips are better and healthier. Yoghurt, low-fat quark and fresh herbs can be mixed into a tasty cream with few calories in just a few minutes.

6. Black Rice

Black rice is considered healthier compared to white rice because it contains more protein and fiber. Nevertheless, if you eat too much, you quickly fall into the calorie trap, since black rice also has a high proportion of carbohydrates.

The black version is therefore not suitable as a diet alternative to white rice.
The consumption of only half a cup of rice per day is recommended, which should serve as a tasty side dish in healthy dishes. Therefore, it is better to eat a little more vegetables instead of more rice.

7. Avocado

Avocados are more popular than ever before: The “green gold” should not be missing in any “healthy” household. The calorie bomb, also known as “butter fruit”, is extremely unsuitable for losing weight. The avocado is a berry, to be precise. It is rich in unsaturated fatty acids, potassium and calories. An avocado (about 200 grams) contains about 400 to 450 calories, so it is almost a meal in itself.

The avocado is nicknamed “butter fruit” because of the consistency of its flesh. The texture of the shell also earned it the nickname “alligator pear”. Avocado is a healthy addition to any diet, but like all the foods in this article, it should only be eaten in small portions.

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Lifestyle

Natural Home Remedies to Remove Fat

Home remedies and tips for removing fat in the kitchen. Quickly and easily remove grease deposits from kitchen cupboards or kitchen furniture. Because even in the best kitchens, from time to time a film of grease can build up on the cupboards.

How to remove fat in the kitchen? The disgusting grease in the kitchen can be removed easily and in an environmentally friendly way with various home remedies. We show you the most effective home remedies for removing a greasy film in the kitchen. Because if you don’t get rid of the grease regularly, it will be difficult to remove later.

Home remedies for fat deposits in the kitchen

Various home remedies are suitable for cleaning and removing grease. These are especially good because they contain no chemicals. This allows you to gently clean your kitchen and remove the dirt layer of dust and grease with ease. You can also find most home remedies in your own kitchen. One more reason to use the following tools to remove kitchen grease.

1) Remove fat with baking soda

Everyone knows the problem with the greasy film in the kitchen. The use of effective baking powder is suitable for removing stubborn fat from the surfaces. Simply take some baking powder, about 2-3 teaspoons. Then sprinkle it onto a slightly damp sponge or rag. You can then use it to wipe down the cabinets and cabinet surfaces. Consequently, the dirt film is thus bound in the form of crumbs. And then you can easily remove the fat. Then wipe again with water.

2) Vinegar to remove fat

The miracle cure vinegar is often used. Vinegar is a useful home remedy. So it’s no wonder that it can also help you to get rid of the unwelcome layer of fat in the kitchen. Simply mix a little vinegar with the same amount of detergent. Then apply this mixture to the affected area and let it work for a moment. Then you can simply wipe the areas with water. You should be able to remove the fat with ease. Also, read how to remove stains from the mattress with vinegar.

3) Vegetable oil against fat deposits

You can also use vegetable oil to remove fat deposits in the kitchen. For example, use sunflower oil or use effective olive oil. Put a few drops on a sponge or rag. Then rub the greasy surfaces with it. This is how you dissolve the fat film. To remove the grease completely, you should then wipe it off with a little washing-up liquid and water. This method is great for removing greasy fingerprints.

4) Remove grease stains with gall soap

If you haven’t cleaned your kitchen of grease deposits for a long time, then you should start doing it quickly. Because the longer you wait, the more difficult it is to clean greasy surfaces. Gall soap is a cheap and environmentally friendly miracle product for removing grease in the kitchen. Accordingly, moisten the grease stain with water. Then rub the area properly with gall soap and let it take effect for a few minutes. Finally, you need to rinse the affected area with water. Also, note our tips for removing grease stains on wooden furniture and wood.

5) Remove the grease from the dishwasher tab

You can also use a dishwasher tab to help fight grease. This is also a clever way of removing kitchen grease. To do this, you have to put the tab in a spray bottle filled with water. Then you wait until it has completely dissolved. When the tab has dissolved, you can spray the greasy surfaces and cabinets with it. Leave it on for about 15 minutes. You can then wipe everything off with clear water and the greasy film should be removed. Also, read how you can cleverly remove grease stains and oil stains.

Prevent fat deposits

Grease deposits in the kitchen are a tiresome topic. And in the kitchen, greasy surfaces and cupboards are quickly covered with a film of grease. To avoid stubborn grease, you should clean your kitchen regularly. You should also clean and clean the ceramic hob immediately after cooking. Fat deposits don’t even stand a chance and you save time. Because once the fat has dried it is difficult to remove. You should also always line baking sheets with parchment paper. You can also equip your cupboards with newspapers. You should make sure that the paper lies tightly on the surface. Otherwise, it collects underneath.

Fat-dissolving products from the Internet

You can also use online degreasing household products to remove stubborn grease deposits in the kitchen. We have selected products for you, including environmentally friendly orange oil cleaners.

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health

Burn Fat: This is How You Stimulate The Fat Metabolism

In order to lose weight healthily and permanently, the body has to burn fat. But how does it work? We have tested various methods for you.

The body constantly needs energy – for the body’s own processes such as the formation of new cells, to warm up or to move. The body obtains this energy from food, especially from the macronutrients fat, carbohydrates and protein. When it gets more energy than it needs, the body stores the excess calories – in the form of fat. This means: If you constantly take in more calories than you expend, your fat stores will grow.

In order to empty them again, you have to burn fat. What exactly happens? Fats consist mainly of carbon and hydrogen. With the additional supply of oxygen, the body can “burn” the fats. This produces energy, CO2 and water. The water is sweated out, the CO2 expelled through the breathing air. In this way, the body loses about 200 grams of carbon a day.

This value can be increased – but how? One obvious possibility is physical exertion. But some foods are also said to stimulate fat metabolism.

Burn fat through food – is that possible?

As described above, the body stores excess energy in the form of fat. If you have a balanced calorie balance, your fat stores will not grow. You can do this by eating a healthy and balanced diet. However, if you want to burn existing fat, you have to supply your body with less energy than it needs. That can be difficult. So wouldn’t it be easier if certain foods stimulated fat burning?

Such foods should exist. The following candidates are particularly often said to stimulate fat burning:
Some vegetables are said to provide “negative calories” to help burn fat. This means that these foods have fewer calories than you need for digestion. Lose weight by eating? Sounds good, but unfortunately has no scientific basis, according to Stern. In 2012, a study examined the myth of negative calories using the example of celery. 15 healthy women ate celery while their calorie balance was being measured. The result: even a low-calorie vegetable like celery (16 kilocalories per 100 grams) supplies the body with calories. This does not fundamentally disprove the phenomenon of negative calories, but it is very doubtful.
Certain enzymes are said to boost fat metabolism. The enzyme bromelain, which is found in pineapples, among other things, is particularly well known. According to Stern, there is no scientific evidence here either. The Apothekenumschau adds that enzymes from food are mostly broken down in the digestive tract and do not even get into the blood.
Vitamins are important and healthy – but do they also help burn fat? Vitamin C in particular is considered a promising candidate. This is partly due to observational studies that show that people with a high vitamin C intake tend to have a smaller waist circumference. As the star judges, there is still no connection between vitamin C and fat burning. Perhaps people who consume a lot of vitamin C simply eat healthier.
Another candidate comes from a completely different group of foods: the substance L-carnitine is found primarily in meat and dairy products and plays a role in burning fat. So eat more meat? This is not only a bad idea for animal welfare and climate protection reasons: According to the Apothekenumschau, the body only absorbs as much L-carnitine as it needs. It excretes excess L-carnitine.

Burning fat – does it have to be?

As described above, visceral abdominal fat is considered particularly unhealthy. Too much fat or being overweight is associated with many diseases, such as diabetes. If you want or need to burn fat for health reasons, you can do that with a combination of regular exercise and a healthy diet.

Important: Health should be the priority – not the desire to conform to an ideal of beauty. If you live a generally healthy life, there is no reason to additionally boost your fat metabolism.

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health

Omega-3 Fatty Acids: The Fat is Important, The Capsules Are Expensive

Omega-3 fatty acids are supposed to be important in some way. But does that also apply to fish oil dragees and omega-3 capsules? And what is the role of omega-3 fatty acids anyway?

The benefit is simply not sufficiently proven. This applies to healthy people as well as to high-risk patients who have already had a heart attack. The experts also found insufficient evidence for other areas of application such as the prevention of dementia or age-related eye diseases.

This is important because many people spend a lot on omega-3 fatty acids, up to 90 cents a day. According to the test, the need for omega-3 fatty acids can be met even without fish, for example with rapeseed and linseed oil or walnuts. According to the German Society for Nutrition, people in this country are adequately supplied with plant-based omega-3 fatty acids.

Background: Omega 3 and fatty acids

Basically, you have to distinguish between saturated and unsaturated fatty acids. The omega-3 fatty acids belong to the group of unsaturated fatty acids.

Saturated fats are easy to recognize: they are solid at room temperature. This includes all animal fats and, for example, palm oil. Saturated fatty acids are not essential to life, and if consumed in excess, they are even considered harmful, partly because of their increasing effect on blood cholesterol levels.
Unsaturated fats are more complicated because there are monounsaturated and polyunsaturated fats. Monounsaturated fatty acids are found, for example, in olive oil, canola oil and many nuts and seeds. The body is able to produce these monounsaturated fatty acids itself; they are therefore not essential.
The polyunsaturated fatty acids include omega-3 fatty acids such as α-linolenic acid and also omega-6 fatty acids such as linoleic acid, which is contained in safflower oil or sunflower oil. The body cannot produce polyunsaturated fatty acids – such as linoleic acid and α-linolenic acid – so they are essential.

The three omega-3 fatty acids

Does the “omega-3” fatty acid even exist? No: In reality there are many different ones, of which only three are well known because they are particularly important for the human metabolism:
α-linolenic acid,
Docosahexaenoic acid (DHA) and
Eicosapentaenoic acid (EPA).
Vegetable food contains almost exclusively α-linolenic acid, fatty fish such as eel, herring or sardines contain DHA and EPA. There is a herbal exception for DHA and EPA: algae. Red algae in particular contain the long-chain omega-3 fatty acids otherwise only found in fish.

Function of omega-3 fatty acids

The list of processes in which omega-3 fatty acids are involved in the body and their properties is long. However, this shows how important such high-quality fats are for our body – it just doesn’t work completely without fat. The omega-3 fatty acids are involved in

the structure of cell membranes,
the hormone production,
the correct function of eyes, nerves and muscles.
Omega-3 fatty acids improve blood flow,
prevent thrombosis,
work against inflammation,
support the immune system,
promote blood circulation,
EPA and DHA fatty acids lower blood lipid levels,
α-linolenic acid ensures bone stability,
DHA DHA lowers blood pressure and supports fetal brain development.
Long-chain omega-3 fatty acids reduce the risk of cardiovascular disease.
This list is just a sample of the many functions of omega-3 fatty acids, showing how important these essential fatty acids are to the human body.

Omega 3 deficiency?

A lack of essential fatty acids leads to various deficiency symptoms such as skin changes (excessive keratinization), susceptibility to infections, growth disorders, hair loss and a lack of blood platelets. However, what is not immediately “visible” and therefore difficult to understand is the fact that patients with various diseases have very low levels of fatty acids. These include the following diseases:
depression
breast cancer
Alzheimer’s and dementia
schizophrenia
ADHD
The scientific studies have not yet been completed, but initial results indicate that inflammatory bowel diseases, rheumatoid arthritis and asthma are also positively influenced by omega-3 fatty acids and that a lack of fatty acids aggravates the course of the disease.

Omega-3 overdose

There is a study that suggests that consuming too much α-linolenic acid increases the risk of developing prostate cancer. However, this study did not come to a conclusive result, so that further research is currently being carried out. If too many omega-3 fatty acids are ingested – for example through omega-3 capsules – nausea and vomiting can occur and the “good” HDL cholesterol can be reduced. There are no other clearly documented side effects of excessive intake of omega-3 fatty acids.

Daily requirement of omega-3 fatty acids

There is no uniform information on the daily requirement for omega-3 fatty acids. For α-linolenic acid, the German Society for Nutrition (DGE) states that 0.5 percent of the daily energy intake should be covered by α-linolenic acid. The European Food Safety Authority (EFSA) states that a daily consumption of 250 milligrams of EPA and/or DHA is recommended, while US health and government organizations with values ​​of 100 to 600 milligrams of EPA/DHA are well above the European recommendations . The DGE recommends that pregnant women take in at least 200 milligrams of DHA per day.

Which foods contain fatty acids?

As already mentioned at the beginning, α-linolenic acid is generally found in plant foods such as flaxseed or walnuts. Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are found in oily fish such as eel, herring or sardines and also in algae such as the microalgae Schizochytrium and Ulkenia. To some extent, α-linolenic acid can be converted to DHA and EPA, but the conversion is limited.

However, it is not only the intake of such essential fatty acids through our food that is decisive, but also that the ratio of these fatty acids to one another is optimal. The higher the proportion of omega-3 fatty acids and the lower the proportion of omega-6 fatty acids, the more optimal the oil is. The ratio of omega-3 to omega-6 should not be more than 1:5 in order to keep the cardiovascular risk low.

The “healthy olive oil”, highly praised by good marketing, comes off surprisingly badly at 1:11: it has an unfavorable ratio. Local linseed oil (1:4) has the highest omega-3 content. If you don’t like the intense taste, you can also use rapeseed oil (1:2), walnut oil (1:6) or soybean oil (1:7), which are much healthier in their fatty acid ratios than the widespread sunflower oil (1:122) and corn oil (1:54) or Peanut Oil (1:32) – Oils that are popular in the hospitality industry because they are cheap and highly heatable.

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