Beauty

Misconceptions of Weight Loss Oats: Eating More Makes You Gain More

Many people are unaware of how to properly use oats, although they claim that oats can aid in weight loss.

15 March, 2024

Weight loss is now a need of many people. That’s why many sellers attach the word “weight loss” to their products to make them easier to sell. Oats are a type of cereal imported to Vietnam and considered better than white rice, so many people use them for weight loss. What is the truth behind this effect?

Oats imported to Vietnam are pre-processed and can be eaten right away. According to some nutritional documents, 100g of oats provides about 350 calories, 17g of protein, 66g of carbs, 11g of fiber, and some vitamins. Oats also have high water absorption properties, which makes you feel full for a long time, quickly.

How does oats help with weight loss?

Oats are rich in fiber, which helps you feel full and absorbs water quickly. Therefore, eating oats properly will help with weight loss. Oats are also a low glycemic index food compared to white rice. So you can use oats to replace white rice. However, if you eat normally and add oats, the calorie intake will increase. Or if you mix oats with many sweet fruits and cream, that eating regime will still be high in calories and not conducive to weight loss. Therefore, consider oats as a supplementary food in your meal, helping you have a healthier breakfast or safer snack. Instead of seeing eating more oats as better.

How to eat oats for weight loss

To lose weight, you should use oats to replace or reduce other types of high-carb cereals such as white rice and white bread to ensure safety, provide more fiber, and feel full longer. However, your eating regimen still needs to ensure that the calorie intake is lower than the calorie expenditure to guarantee a weight loss regime.

Combine oats with a little fresh fruit or yogurt for breakfast, instead of having breakfast with rice, noodles, or vermicelli. Limit the use of dried fruits because they often contain sugar and preservatives that make weight loss difficult. Make sure the amount of oats you consume does not increase your calorie consumption.

Choose minimally processed oats instead of oat cakes to reduce refined sugar consumption.

You can choose oats as a snack during the day instead of pre-fried and pre-baked foods, which are healthier and lower in calories.

You can use powdered oats to make porridge to eat before meals, which helps reduce the appetite for other high-calorie foods. The most important factor in weight loss is still maintaining a reasonable diet and exercising regularly. Choose healthy food and reduce fat, starch, and sugar.

Frequently asked questions

To incorporate oats into your diet effectively for weight loss, use them as a replacement for other high-carb cereals like white rice or white bread. Ensure that your overall calorie intake remains lower than your expenditure. For breakfast, combine oats with fresh fruit or yogurt instead of rice, noodles, or vermicelli. Choose minimally processed oats over oat cakes to avoid refined sugar. Oats also make a great, healthy snack during the day.

Yes, oat powder can be used to make a nutritious porridge that you can eat before meals to reduce your appetite for high-calorie foods. However, ensure that you don’t increase your overall calorie intake by doing so.

While oats can be a helpful part of your weight loss journey, maintaining a reasonable diet and exercising regularly are the most important factors. Choose healthy, nutritious foods and reduce your intake of fat, starch, and sugar.