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Oatmeal Diet: It Really is That Useful

How does an oatmeal diet work? And how can you lose weight with the healthy type of grain? We will explain to you what is behind it and how useful it is.

Oatmeal Diet: How it works

Oatmeal is healthy and can help you lose weight. These are the most important basic assumptions of the oatmeal diet:

The main component of the diet is oatmeal. You should consume 250 g of this per day. Whole grain oatmeal is best, as this keeps the blood sugar level constant. You can combine the oatmeal with yoghurt, quark, milk and fruit as you wish.
While you can use the oatmeal dishes for breakfast and lunch, a fresh salad, raw vegetables or vegetables are recommended for dinner. In some cases, this is also combined with lean meat, although meat production should be viewed critically due to animal suffering and the ecological balance.
You should drink two liters of water per day. Fruit and herbal teas and vegetable juices without sugar are also allowed.
Avoid sugar as much as possible during this diet, as this promotes cravings and raises blood sugar levels.
You should not exceed the calorie limit of 1000 to 1300 kcal.

Why does oatmeal help you lose weight?

Despite the relatively high calorie content, oatmeal is a healthy food. Oats are characterized by these nutrients:

Dietary fibre: The large amount of dietary fiber contained in oatmeal ensures that you feel full for a long time and promotes digestion.
Proteins: The vegetable proteins promote muscle growth.
Carbohydrates: The high carbohydrate content is a valuable supplier of energy that keeps the blood sugar level stable. You store less fat, so there are no food cravings.
The following nutritional values apply to 100 g of oatmeal:

Calorific value: 371 kcal
Fat: 7g
Carbohydrates: 59 g
of which sugar: 1.1 g
Protein: 13g
Dietary fiber: 10 g

How useful is the oatmeal diet?

The oatmeal diet requires a lot of commitment and creativity. If you combine oatmeal with many different foods, you can lose weight without showing signs of deficiency. However, you must make sure that you count the calories you burn very precisely every day and come up with varied oatmeal recipes every day.

However, you should not follow this diet for longer than three weeks, because even with a lot of inventiveness, the oatmeal will certainly become monotonous at some point. Instead, it is more sustainable to eat a balanced diet and do enough exercise. With this way of life you can maintain your desired weight in the long term, feel balanced and at the same time treat your body with respect.

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Oatmeal Nutrition Facts: Gluten Free, Healthy and Good Calories

Oatmeal is healthy, provides valuable calories and is – at least naturally – gluten-free. You can find out the nutritional values ​​of oatmeal here.

Oatmeal is so healthy: the nutritional values

Oatmeal is not only versatile, it is also one of the healthiest foods. Whether in muesli, as porridge or as a basis for vegetarian patties – with oatmeal you are doing something good for your health.

100 grams of rolled oats contain:

Calories: A little more than 350 calories – a value that makes the figure-conscious in particular sit up and take notice. In fact, these are long-chain carbohydrates that make you long.
Carbohydrates: just under 60 grams
Protein: 13.5 grams – which is why oatmeal is very suitable for a vegan diet and for muscle building.
Fat: seven grams of fat. Compared to other cereals, oats are therefore quite high in fat. However, these are almost exclusively unsaturated fatty acids, which are very healthy for the human body.
Dietary Fiber: Ten grams of dietary fiber and are so very high in dietary fiber. Oatmeal stimulates your digestion and keeps you full for longer.
In addition, the oatmeal provides vitamins and numerous valuable minerals:

Oats are rich in B vitamins, which are important for healthy skin, hair and nails. We also need vitamin B1 and B6 for our nerves.
In addition, with oats you supply your body with essential minerals such as zinc, iron, magnesium, calcium and manganese.
Thanks to the high content of beta-glucan, oatmeal can also help lower cholesterol levels.

Gluten in oatmeal: you need to know that

In itself, the oats are gluten-free and therefore suitable for people with gluten intolerance (celiac disease). However, oatmeal and other oat products can be contaminated with wheat. This is mainly due to the fact that the same machines are used for harvesting.

Important: If you have a gluten intolerance, you should therefore pay attention to the imprint “gluten-free” when buying.

Oats in a gluten-free diet have been discussed for years. According to the Deutsche Zöliakie-Gesellschaft e.V., most people with celiac disease tolerate the (uncontaminated) oats without any symptoms. However, a small proportion has been shown to react negatively to the grain.

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Hearty Porridge: Oatmeal for Lunch

Now that the days are getting shorter and unfortunately also colder, a warm meal in the morning is exactly the right way to start the day. Porridge is a popular variant. The porridge is a real power food and is usually refined with your favorite fruit, nuts, and honey. But now not only breakfast fans can enjoy it: hearty porridge is currently conquering the bowls and turning the rest of the breakfast into a healthy lunch menu.

The sweet times are over

As a balanced alternative to wholemeal bread and muesli in the morning, porridge made its way onto the breakfast table. A healthy affair that you can now also enjoy for lunch or dinner: as a hearty porridge. Instead of the usual sweet toppings, the oatmeal is refined with all sorts of vegetables, mushrooms, eggs, meat, or seeds and is therefore suitable for a nutritious main meal. Many bloggers and hobby cooks have already tried the latest trend and are convinced with more and more variants of the hearty porridge.

That’s why porridge is healthy

The basis of the oatmeal is the same as for the hearty porridge: the basic ingredients are oat flakes or flour but spelled flakes also taste great. The grain scores with a high fiber content, which keeps you full for a long time and ensures good digestion. The complex carbohydrates provide a lot of energy, keep the blood sugar level constant and thus prevent annoying food cravings.

Porridge gets its creamy consistency by boiling it in water or milk because the flakes swell in it. Milk supplies the body with important nutrients such as calcium, protein, and vitamins A and D. If you like it spicier, you can refine your hearty porridge with salt or cook the flakes directly in vegetable broth.

Instead of fruit, this variant is mixed with vegetables. Varieties that cook quickly, such as peas or tomatoes, can be added directly to the grain in the pot and cooked after about five minutes cooking. Otherwise, briefly steam the vegetables in a pan and add to the hearty porridge. Vegetables have hardly any calories and score with lots of fiber and vitamins. Of course, the eye also eats with you and so, depending on the season and taste, the best varieties can be selected and the hearty porridge varied.

Hearty porridge recipe

The following recipe can be used as a basis and supplemented by the alternatives already mentioned above:

Ingredients for 2 servings

  • 500 ml liquid (water, milk, vegetable broth)
  • 100 grams of rolled oats
  • 1 pinch salt (if not using vegetable broth)
  • 100 grams of peas
  • 100 grams of corn
  • 2 tbsp sunflower seeds

The preparation

  1. Boil the liquid and then stir in the flakes. Season with salt only if not cooking in vegetable broth. Let the whole thing simmer for about five minutes.
  2. Rinse the peas and corn and mix in with the porridge. Cover and simmer for five more minutes while stirring.
  3. Refine the hearty porridge with the sunflower seeds and serve in two bowls.
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Secret Tip: Oatmeal in The Bath – That’s What Works

Everyone knows oatmeal for breakfast. But did you know that you can also use them in the bath to promote health?

Oatmeal as a power source

Oats are considered very healthy. Muesli, porridge with fruit, delicious smoothies or as a baking ingredient – you can prepare and consume oatmeal in different ways. These contain more iron than meat, lots of magnesium, biotin and B1. Silicic acid and silicon are also included. In addition, oats are considered to be one of the best sources of dietary fiber.

So it’s no wonder that oatmeal is good for your intestines as well as your hair, fingernails and nerves.

The effect of oatmeal in the bath

But oatmeal is not only suitable for internal use, but also for external use. The vitamin E, ferrous acid and other substances contained in oats have an anti-inflammatory effect, soothe the skin and protect against the effects of UV radiation. An oatmeal bath is particularly suitable for people with sensitive skin and problems such as eczema and neurodermatitis. The bath can bring relief for acne, sunburn, itching and insect bites, because oatmeal also contains substances that soothe itching. Otherwise, they help to make dry skin soft and supple again.

You can add finely ground oatmeal or colloidal oats directly to the bathtub. Alternatively, you can fill a sock with oatmeal and attach it to your bathtub’s faucet; this variant saves you a time-consuming cleaning of the bathtub. Then let the water flow through the sock with the flakes.

You don’t have to do without the beneficial effects when you shower. Take the socks with you in the shower, soak them briefly and rub your skin with them. Leave it on for a short time and then rinse it off.

Caution: who should not sit in the oatmeal bath

But be careful: an oatmeal bath is not suitable for people with gluten intolerance, as allergic reactions cannot be ruled out. If you have sensitive skin, you should bathe with oatmeal at most twice a week, otherwise you will dry out your skin.

Tip: You can also make a face mask out of oatmeal or apply an oatmeal and water mixture directly to red areas.

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Are Oatmeal Always Healthy? If You Should be Careful When Eating Grain Products

Oatmeal is considered healthy. In some cases and combinations, however, they can also become unhealthy.

When oatmeal can be unhealthy

Oatmeal is considered a nutritious and filling food. In addition to iron, magnesium and biotin, they receive other healthy nutrients. They give you energy for the day and also for sports, for example. Externally, the use of oatmeal can also have health-promoting effects.

So that the positive effect does not turn into the opposite, you should pay attention to a few points. Oatmeal can become unhealthy in these three cases:

In combination with too much sugar: If you eat fresh, pure oatmeal for your morning breakfast, you can sweeten your portion as you like. It can become problematic if you use ready-made muesli mixtures, as they can contain a large amount of sugar.
Incorrect storage: It is also important that you store oatmeal correctly. In particular, if you are stocking up, you should make sure that it is stored in a cool, dark and dry place so that, for example, there is no breeding ground for pests. The humidity should also remain the same. It is ideal if you free the oatmeal from the original packaging and pack it airtight. If the oatmeal has expired, you should check whether it is still edible or not; you shouldn’t eat them if they’re rancid, for example.
Oatmeal Only: Be careful not to overeat on oatmeal. Since these have a satiating effect, it can lead to you not really feeling hungry and missing out on a balanced, healthy diet that is necessary for you and your body, for example for muscle maintenance and muscle building.
The consumption of oat flakes can also lead to symptoms and allergic reactions for people with an intolerance to oats or an oat allergy. If you suffer from a gluten intolerance, you should be careful with the consumption of oatmeal.

Tip: Also pay attention to the quality of the oatmeal. Oatmeal contaminated with nickel, mold and mineral oil is not good for your health.

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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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Losing Weight With Oatmeal: This Secret Ingredient Makes The Superfood Perfect For Your Slim Line

Oatmeal is traded by many as a real superfood. Because if you combine oatmeal with a certain fruit, you not only lose weight faster, but also do something good for your own health. This is the way to the summer body.

Oatmeal: The popular “oats” are really healthy for the body, skin and hair

Oatmeal is no longer only popular with fitness freaks and athletes. Because they provide energy and contain numerous vitamins and nutrients that the body needs to stay healthy. We tell you what happens when you eat oatmeal every day and how you can promote your health.

According to the Federal Center for Nutrition, oats are one of the most important types of grain grown in Germany, along with wheat, rye and barley. Here, the oats trump the other types of grain with their ingredients: oats contain by far the largest proportion of fat, protein and calcium – but also numerous other nutrients such as manganese, phosphorus, magnesium, iron, zinc, folic acid and B vitamins.

According to the health portal Zentrum der Gesundheit, oats are considered the ideal supplier of minerals, vitamins and fats, which can be absorbed in large quantities by eating small portions in the body: 50 grams of oat flakes may not look like much – but they are surprisingly full
After harvesting, the oats are heat treated, pressed, dried and rolled – this is how rolled oats are made.

Important nutrients in bulk: Why oatmeal is particularly important for vegetarians

Iron: Oatmeal contains high amounts of iron – a whopping 2.4 milligrams per 40 grams of the grain flakes. The unbelievable: oats contain twice as much iron as meat. The only problem is the utilization of the iron from the oatmeal: In order for the body to succeed, you should consume foods with vitamin C – this is also a real nutritional tip for vegan or vegetarian people.

Eat oatmeal every day: Healthy thanks to B vitamins

Vitamin B7 (= Bioton, Vitamin H): Oatmeal contains a lot of biotin (0.2 micrograms per gram). According to the Center for Health, the amount of biotin in one serving (approx. 40 grams) corresponds to a quarter of the recommended daily dose. According to the consumer center, the consumption of biotin-containing products has a beneficial effect on maintaining healthy skin and hair – whether biotin also ensures strong nails is controversial. It is not necessary to take nutritional supplements – it is better to have a bowl of oatmeal for breakfast.

Vitamin B1 (thiamine): The high proportion of vitamin B1 is also remarkable, which with a value of 0.3 milligrams per 100 grams of oatmeal is a quarter of the daily requirement. The oats stand out: no other type of grain has such a high vitamin B1 content. In addition to vitamin B6, it is the absolute “nerve vitamin” that counteracts tiredness, dizziness, insomnia and neurological complaints. Oatmeal contains one milligram of vitamin B6 per 100 grams – twice as much as other grains.

In addition to healthy nerves, you also get healthy blood: Vitamin B6 is involved in the formation of hemoglobin. A lack of vitamin B6 can lead to problems with the cardiovascular system, among other things, since the homocysteine ​​levels increase

Slim down with oatmeal: No more cravings thanks to cereal flakes

Regular consumption of oatmeal, for example daily for breakfast, keeps you slim. Because the cereal flakes contain numerous properties that support you with a healthy diet, diet or muscle building.

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Lifestyle

Interesting Facts about Oatmeal and Oat Milk

Oatmeal and oat milk are popular foods. Rightly so! Because oatmeal is healthy and making oat milk yourself is easy. Of course, you can also find both in the supermarket. Here you can get the oatmeal’s nutritional values ​​and more information about the regional superfood.

Anyone who has already discovered oat products knows how delicious they are. There are many ways to use oats. Because not only porridge and muesli can be made from it. You can also use oatmeal to make bread or prepare lunch.

Oats as nature’s miracle cure

Oats are a useful grain from the grass family. Until the Middle Ages, this was mainly used as food. But today it is mainly used as animal feed. Although it is currently enjoying a period of popularity due to its healthy reputation. Because it is also considered a local superfood that you should know about. And rightly so, it’s becoming increasingly popular. Since it can be used in many ways, e.g. as oatmeal, oat bran, oat milk, and much more. It has the advantage that it is grown regionally in Northern and Central Europe, among other places, and contains little gluten.

The beneficial effects of oats

The oat grain is nutritionally very valuable. Because it contains a lot of protein and the proteins it contains consist largely of essential amino acids. You can also find minerals in oats, such as magnesium, iron, calcium, potassium, and zinc. In addition, it contains B vitamins and vitamin E. And because of the many calories, it is a real source of energy (100 g / 370 kcal). And if you’re looking for another source of fiber, this grain is for you. It is also said to have a healing effect. Because it is said to have a positive effect on certain diseases.

Simply prepare oatmeal

Since you can prepare the oatmeal in many ways, we want to give you some inspiration. So you can heat them up with oat milk or water in a saucepan and add a little cinnamon. Then you can refine the porridge with fruit, flaxseed, and delicious honey. Also, note our ideas for making muesli yourself. Instead of the classic version, you can also prepare hearty oat dishes. For example, a hearty porridge with tomatoes, feta, and mushrooms. In addition, patties made from zucchini and oatmeal taste very good. You can also use it to bake delicious oatmeal cookies or bread yourself.

Oats as a remedy

The good nutritional values ​​of the grain and its positive effect on diseases make it a valuable food in naturopathy. Accordingly, you can sensibly integrate it into your diet and benefit from it. However, you should make sure that the oatmeal or oat milk is of good quality. So we show you what you can use the grain for:

1) Oatmeal to deacidify the body

Oatmeal is rich in nutrients. Foods that form good acids are also included. So you can eat them with peace of mind. If you are in the process or plan to detox your body effectively, then diet is crucial. Good acid-forming foods such as oatmeal, couscous, etc. can help you with this.

2) A good source of fiber

The grain also provides you with valuable dietary fiber. Nowadays we usually eat too little of it. But these are important for our digestion. Consequently, use them to effectively stimulate your digestion and fight constipation. You should also drink a lot and get enough exercise. If all else fails, you can cleanse your colon. Also, read about simple home remedies and foods for colon cleansing.

3) As a home remedy for gastrointestinal complaints

Likewise, oatmeal is a good remedy for gastrointestinal complaints. Because the indigestible fiber of these should protect the mucous membrane of the stomach and intestines. Accordingly, they form a protective layer that retains the acidic gastric juice. So make yourself a delicious porridge with these complaints.

4) Oatmeal to lower cholesterol

Furthermore, the regular consumption of oatmeal is said to effectively lower cholesterol. And that’s because of the good and healthy oatmeal nutritional values. Because the beta-glucan it contains helps to reduce LDL levels. However, you have to eat at least two servings a day for this effect. But since you can conjure up a variety of dishes from it, this shouldn’t be a problem!

5) For healthy nutrition during pregnancy

A nutritious and healthy diet during pregnancy is important. This is because the health and development of the child are already influenced here. If you are pregnant, it is advisable to eat consciously and increase the nutrients. The oatmeal nutritional values ​​show that these and others should be integrated into the diet. Also read about valuable pseudo-cereals during pregnancy.

6) Green oats for body aches

Green oats are immature oat plants. This is harvested shortly before flowering and, as a tea, has a positive effect on health problems. Accordingly, inflammation in the body should be reduced. You can also take a full bath with it. This can relieve body aches.

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