OATS – A SUPER FOOD for losing weight

 

I was always an overweight child. The only thing I use to pray to god was to make me slim and famous (I didn’t know money was equally important then, for which I have started working hard now). So when I realized it’s high time I need to lose weight and look presentable I came across a healthiest grain on this planet earth which not only helped me lose weight but also is a great source of nutrition, fiber, mineral and protein. The super food is called “OATS”.

It helps in lowering your cholesterol and also improves your blood sugar control. It is very rich in antioxidant. Oats take a lot of time to digest in the body so it makes you feel full for a longer period of time, hence tend to burn more calories. So I am going to share a special diet plan with you which have helped me lose weight as well as improved my digestive system.  You can follow this special diet plan once in 4 days or a week or once in 10 days. Completely your discretion.

Let’s say you start your day at 6:30 am in the morning. So I am going to tell you what you have to eat and in what quantity.

6:30 am:  As you get up drink lukewarm water with lemon

7:00 am: Tea/coffee without sugar with 5 to 6 almonds. If you are not addicted to tea/coffee have an Apple instead

8:00 am: Breakfast time-Milk and Oats

Take 1 cup low fat milk (250 Ml) and boil it in a small saucepan. Add half cup of rolled oats (45 Grams) and mix them. Simmer uncovered over low heat, cook them well. Don’t put sugar; you can add 7 to 8 raisins instead. Have it hot or you can cook it a day before put it in the fridge and have it cold; If you want to add a banana you can add. Chopped banana or a strawberry will add natural sweetness to the oats.

11:00 am:  Have a green tea, it is very rich in antioxidant along with pumpkin seeds, flax seeds, chia seeds (5 Grams of each) or you can take any of the seed 10 to 15 Grams in quantity

Or a coconut water with malai

12:30 pm: A small bowl of papaya/ water melon/ an orange/ a pear

1:30 pm: Lunch time- 1 medium bowl Vegetable Oats

Take 100 Grams quick cooking oats put it in a pan with very little oil, stir and saute in a low heat. Once cooked remove the oats in a plate and keep it aside. Take the same pan and add very little oil add some chopped onions stir and saute till the onion turns translucent, now add small portion of vegetables of your choice like tomato / cauliflower/ capsicum/ carrot/ cabbage stir and saute for few minutes then put some water 1 and a half cup to 2 cups depending upon the quantity of the vegetables. Cover the pan with the lid. Cook until the vegetables are done completely then later add the roasted oats which we kept aside, add salt, black pepper and green chilies if you want. Cover the lid again; cook it on a low flame. Once done have it with lemon juice.  When we add vegetables, it becomes healthier and tastier. It is also very filling. For a long time you won’t feel hungry. The ratio of oats and vegetables should be 50:50.

4:30 pm: Have green tea or a black ginger tea (without sugar or honey).

5:30 pm: Evening tea without sugar with roasted peanuts (not fried). Peanuts are a good source of proteins or any seasonal fruit small portion.

8:00 pm Dinner time- Same as breakfast Milk and Oats. (Kindly refer to the breakfast)

Notes:

1. Don’t eat anything after your dinner. There should be a gap of 2 to 3 hours before you sleep.
2. Always prefer plain oats not the packaged or flavored ones which are generally loaded with sugar.
3. Don’t add fatty toppings. Stick to the ingredients which are mentioned in the diet above.
4. Drink sufficient water throughout the day.
5. You can add cinnamon, cardamom to enhance the taste of Milk and oats for breakfast and dinner.
6. Oats are a rich source of fiber hence aids in digestion.
7. Oats help in reducing weight, lower your blood pressure and reduce risk of heart problems.
8. Helps in fighting constipation.

Kindly watch our video “Oats special meal plan”

A diet plan which will help you lose weight in a healthier manner

Happy Eating Oats

Thanks

5 Practices to Help Maintain Mental Health during the Corona virus Lockdown

Travel Advice for Corona Virus

Pregnancy post 35 years – RISKS

Pregnancy post 35 years – RISKS