Humans across the globe, in general, are concerned about their body image and weight at least once. The steady rise in obesity has only added to this concern.
Excessive intake of junk food, lack of physical exercises and sedentary lifestyle are majorly responsible for this obesity menace.
This unhealthy diet and lifestyle will invite several health issues like hypertension, cardiovascular ailments, impaired glucose metabolism, sleep apnea, and depression to name a few.
In this article, we discuss ways to tackle overweight-related health hazards and how to manage weight through an oatmeal diet. Before applying this diet, you must also know the advantages and risks involved in the oatmeal diet.
Let us see how it helps you counter the ill-effects and achieve a healthy weight.
Further, you come to design and learn about the illustrative 7-day oatmeal diet plan that will help you to lose fat much quicker than any other method.
Feel good factor with weight loss:
If you aspire to lead a long and healthy life, there is no better option than to shed some excess weight. You will feel better both physically and mentally.
Even reducing 5 to 10 per cent of your excess fat in the body can benefit you remarkably. You will find your blood pressure easing, and your sugar metabolism and sleeping pattern improving significantly.
What is oatmeal?
Oatmeal is a porridge prepared from oats, a much-preferred breakfast food by many. The chief constituent of oatmeal is oats which is a gluten-free whole grain with loads of dietetic benefits.
You can also add fruits, berries, and nuts to your oatmeal. Adding these will enhance its taste, improve its nutritional value and will satiate your stomach.
As the name suggests, oatmeal is the major meal you will be consuming in an oatmeal diet.
The longer you stick to the oatmeal diet, you will experience significant weight loss along with other health benefits. The good news is, similar results can be achieved with a 7-day oatmeal diet too.
In an oatmeal diet, you will also eat other healthy foods to make the diet wholesome.
You can break your oatmeal diet plan into two stages to achieve a slow, steady and sustainable weight loss.
- Stage I: Initially you eat oats for all three meals daily for a couple of days. It need not be in the form of oatmeal. You can also eat meals prepared using oats accompanied by some fruits.
- Stage II: On completion of Stage I, you can eat oatmeal for one or two meals a day and include meals consisting of low-fat foods like lean meat, chicken or fish. You must consume more fruits and vegetables at this stage.
As an alternative, you can skip Stage I and opt for the Stage II method for the entire duration of your oatmeal diet regimen.
How to make an oatmeal diet a success?
Make sure your entrée is oatmeal for at least two major meals. This makes the diet more effective.
The normal recommended serving size of oatmeal is half a cup. Add cinnamon for flavour and consume some milk and fruit. Have a small helping of low-fat yoghurt. This will aid in digestion. For dinner, consider foods like grilled chicken, fish or a small lean steak.
Health benefits of oatmeal diet
The nutritional value of oats makes it a dietary powerhouse.
The multiple nutrients obtained from a half cup of rolled oats cooked in water are:
- Fibre: 2 grams
- Protein: 3 grams
- Fat: 1.5 grams
- Sugar: 0 gram
- Calcium: 2% of the recommended amount per day
- Iron: 6%
Oats is a nutrient-dense food and it is also amazingly filling. The abundantly present beta-glucan present in oats is a soluble fibre that slows down the process of digestion as they are lower in glycemic index .
It also binds with cholesterol to flush it out from the body, thus reducing the incidence of heart disease and management of cholesterol levels in the body.
Whole oats are also loaded with many essential vitamins and minerals such as Folate, Vitamin B1 and B5; Manganese, Phosphorous, Magnesium, Zinc, etc. They are rich in antioxidant compounds like phytoestrogens that helps in reducing body’s internal inflammation.
This is an ideal breakfast cereal as it suppresses appetite and in turn, prevents unhealthy snacking throughout the day. Oats take very little time to cook and are easy to swallow.
However, one must pick whole oats than the highly processed instant oats that are available in the market.
Regular consumption of oats will help you to reduce the risks of blood pressure, cardiac diseases etc.
Some studies suggest that consumptions of oats may reduce the risk of bowel diseases, however, the results remain inconclusive.
Is there a risk in oatmeal diet?
Though oats offer numerous health benefits, one cannot ignore the disadvantages of eating only oats for a period of time.
The prolonged consumption of a very low-calorie diet may leave you fatigued. Likewise, an oats-only diet can result in an imbalance in your healthy nutrition intake.
Let us enumerate the possibilities:
- Since oats are extremely low in calories; you may feel tired and undernourished at the end of the day. To overcome this shortcoming, you can eat additional vegetables and fruits to restore the balance.
- The oatmeal diet is a very restrictive diet that excludes other healthy foods. This may impact your metabolism. Tweak your diet plan in such a way that it is less restrictive. This will help you keep up with the diet.
- Eating oatmeal every single day will bore you and after a point of time, you will start to detest your diet. You can avoid this by cooking oats in different ways and including other healthy foods.
Seven-day oatmeal diet plan
Here is a seven-day oatmeal diet plan for you by our health coach Darshita Thakkar.
A glass of warm water in the morning just before breakfast is a good way to launch your oatmeal diet. It not only helps to detoxify but also aids in a healthy bowel movement.
Begin the first four days of your diet with a glass of lukewarm water and shift it to lunchtime from the fifth day onwards till the end of the week.
- Breakfast: Half cup oatmeal with one-fourth cup of skim milk. Top it off with half a banana and 4 chopped Almonds
- Lunch: 1 bowl salad, half cup oatmeal along with one-fourth cup of skim milk and finally a single peach.
- Snack: 1 glass of Buttermilk
- Dinner: Keep it light with a vegetable chickpea salad followed by half cup oatmeal topped with skim milk.
- Breakfast: Half cup oatmeal with one-fourth cup of skim milk and a dash of half teaspoon cinnamon. Top it with chopped apple pieces.
- Lunch: 1 bowl of vegetable soup; only half cup oatmeal along with a similar amount of low-fat yoghurt and one apricot.
- Snack: 5-6 strawberries with 4-5 walnuts.
- Dinner: Grilled Chicken (less oil) with 1 cup sauteed vegetables; followed by half cup oatmeal and topped with one carrot, which is a good weight loss friendly food.
- Breakfast: You can have the luxury of a cup of tea or coffee on the third day. Have your customary half cup oatmeal. Top it with one tbsp of peanut butter, half cup skim milk and a few raisins.
- Lunch: Keep your lunch light with the usual half cup oatmeal cooked with 2 tbsp skim milk, one fourth cup water, steam vegetables, Indian spices and salt to taste.
- Snack: Low-fat yoghurt with sliced fruits & nuts.
- Dinner: To end the day, have steamed fish fillet with 1 cup of brown rice and stir-fried vegetables. It is important that you keep your dinner very light every day.
- Breakfast: Begin with half cup oatmeal, half cup skim milk, one poached egg and enjoy it with a cup of coffee.
- Lunch: For the main course eat half cup oatmeal with the same amount of skim milk followed by 2 pieces of Tandoor Paneer & steamed veggies.
- Snack: Handful of roasted peanuts.
- Dinner: Chicken Soup, Vegetable Fried Rice ( cooked in less oil) will end your day on a positive note.
- Breakfast: A plate of oatmeal with 5-6 chopped cashews and pistachios s is your staple to begin the fifth day.
- Lunch: Half cup oatmeal cooked with boiled chicken, Indian spices and salt to taste will make you the biggest meal of the day.
- Snack: Green tea and dried fruits.
- Dinner: Make your oatmeal with only a glass of warm water and grilled vegetables.
- Breakfast: Start with half cup oatmeal with half cup non-fat yoghurt or milk and finally top it up with 5 chopped walnuts and 2-3 tsp of flaxseeds.
- Lunch: For the main meal of the day you have your regular half cup oatmeal, half cup milk with broccoli florets.
- Snack: A handful of almonds and 1 orange.
- Dinner: Make this meal flat with one glass of warm water to start with, followed by 2 whole wheat vegetable rolls.
- Breakfast: On the last day of the diet, again have your half cup oatmeal accompanied by a little amount of peanut butter and a cup of tea.
- Lunch: Have your usual half cup oatmeal, with chopped beans and carrots.
- Snack: 5 walnuts l with 1 cup papaya.
- Dinner: For the final meal of the seven-day diet plan, start with a glass of warm water and follow it with Grilled chicken (low oil) and sauteed vegetables.
You are free to tweak this effective 7-day oatmeal plan with variants. This will help you to sustain the oatmeal diet plan for a longer period.
Furthermore, your oatmeal diet before and after is what you should consider in the long term, to retain the healthy weight obtained by you in the first place.
Talk to your doctor about this diet regimen. Choose your oatmeal diet plan with suggested adjustments.
The choice of oatmeal diet plan as part of a healthy diet to reduce weight is ideal. It is itself a low-calorie food item, cost-friendly with several nutritional properties.
Oatmeal diet being fibre -rich, is quite great to improve digestive health and manage blood sugar levels. It also makes you feel full for the most part of the day inhibiting your food craving. As you eat less, your oatmeal diet indeed becomes an effective way to lose weight.
Oatmeal Diet is healthier for weight loss than a low-calorie diet; however, the human body cannot depend on one food group for survival.
One must include all food groups to attain optimum nutritional balance in the body. Also, one diet doesn’t fit all.
Q: Does the oatmeal diet really help you to lose weight?
A: Oatmeal is a low-calorie and low-fat food. Similarly, oatmeal makes you feel fuller because of its fibre content that soaks in a lot of water.
Yes, it does help to lose weight, however, we advise inclusions of complex carbs, protein and fats to attain weight loss the right way.
Q: Is oatmeal diet enough to lose weight?
A: Oatmeal diet works for weight loss. However, the diet is not feasible in the long run. Eating a well-balanced diet and exercising regularly will help you lose weight in a healthy manner. This will also help you to keep the weight off.
Q: Is your 7-day oatmeal diet sustainable?
A: When you combine other healthy foods like complex carbohydrates, fruits, vegetables, good quality protein and fats with the oatmeal diet, you can sustain it for a long period of time.
To make this diet work, eat oats for one meal and include other foods in the rest of the meals. This will not tire you and also help you with weight loss.
Q: How does lifestyle change help weight loss?
A: Your lifestyle behaviour is a vital determinant in the maintenance of body weight. Follow a regular routine in your meal timings, avoid smoking and similar unhealthy habits. Similarly, maintain hygiene, physically be active and follow regular sleeping hours. It will surely help you to lead a healthy and contented life.
Watu duniani kote wana wasiwasi kuhusu umbo la mwili wao na uzito wao. Ongezeko la kuendelea la unene kupita kiasi limezidisha tu wasiwasi huo. Kula chakula cha haraka, kukosa mazoezi ya mwili na mtindo wa maisha wa kukaa ni wajibu mkubwa kwa tishio hili la unene kupita kiasi. Mlo huu usio na afya na mtindo wa maisha utaalika masuala kadhaa ya afya kama vile shinikizo la damu, magonjwa ya moyo, kupungua kwa kimetaboliki ya glukosi, apnea ya usingizi, na unyogovu kutaja chache. Katika makala hii, tutazungumzia jinsi ya kukabiliana na hatari za kiafya zinazohusiana na uzito kupita kiasi na jinsi ya kudhibiti uzito kupitia chakula cha oatmeal. Kabla ya kutumia lishe hiyo, ni lazima pia ujue faida na hatari zinazohusika katika lishe ya unga wa shayiri. Hebu tuone jinsi inavyoweza kukusaidia kukabiliana na madhara yake na kufikia uzito mzuri. Kwa hivyo, kwa sababu ya kuvutia na kuvutia, mpango wa chakula cha oatmeal wa siku 7 unaweza kukusaidia kupoteza mafuta kwa kasi zaidi kuliko njia nyingine yoyote. Kama wewe ni mtu mwenye tamaa ya kuishi maisha marefu na yenye afya, hakuna njia bora kuliko kupoteza uzito. Utajihisi vizuri zaidi kimwili na kiakili. Hata kupunguza mafuta ya ziada ya mwili kwa asilimia 5 hadi 10 kunaweza kukusaidia sana. Ukifanya hivyo, shinikizo lako la damu litapungua, na kiwango cha sukari na usingizi wako utazidi kuwa bora. Oatmeal ni nini? Oatmeal ni mchuzi uliotengenezwa kutokana na shayiri, chakula kinachopendwa sana na wengi wakati wa kiamsha-kinywa. Chombo kikuu cha oatmeal ni oats ambayo ni gluten-free nafaka nzima na mizigo ya faida ya lishe. Unaweza pia kuongeza matunda, matunda, na karanga kwenye unga wako wa shayiri. Kuongeza haya kutaongeza ladha yake, kuboresha thamani yake ya lishe na itatosheleza tumbo lako. Kama jina linavyodokeza, oatmeal ni chakula kikuu utakachokula katika mlo wa oatmeal. Kadiri unavyoendelea na mlo wa oatmeal, ndivyo utakavyopoteza uzito na kupata faida nyingine za afya. Habari njema ni kwamba matokeo kama hayo yanaweza kupatikana kwa kutumia chakula cha mchele kwa siku saba. Katika mlo wa oatmeal, utakula pia vyakula vingine vyenye afya ili kufanya mlo huo uwe wenye afya. Unaweza kugawanya mpango wako wa lishe ya oatmeal katika hatua mbili ili kufikia kupoteza uzito polepole, kwa uthabiti na kwa kudumu. - Hatua ya kwanza: Mwanzoni unakula shayiri kwa milo mitatu kila siku kwa siku kadhaa. Si lazima iwe katika namna ya unga wa shayiri. Unaweza pia kula vyakula vilivyotengenezwa kwa kutumia shayiri pamoja na matunda fulani. Baada ya kumaliza hatua ya kwanza, unaweza kula oatmeal kwa chakula kimoja au viwili kwa siku na ni pamoja na chakula kinachohusisha vyakula vyenye mafuta kidogo kama nyama ya konokono, kuku au samaki. Lazima utumie matunda na mboga nyingi zaidi katika hatua hii. Kama mbadala, unaweza kuruka hatua ya kwanza na kuchagua hatua ya pili kwa muda wote wa mlo wako wa oatmeal. Jinsi ya kufanya mlo wa oatmeal uwe na mafanikio? Hakikisha kwamba chakula chako cha kwanza ni oatmeal kwa angalau mlo mbili kuu. Hilo hufanya mlo huo uwe wenye matokeo zaidi. Kiasi cha kawaida kinachopendekezwa cha unga wa shayiri ni nusu kikombe. Ongeza sinamoni kwa ladha na ula maziwa na matunda. Kula kipande kidogo cha mboga isiyo na mafuta. Hilo litasaidia katika kumeng'enya chakula. Kwa chakula cha jioni, fikiria vyakula kama vile kuku aliyeokwa, samaki au nyama ndogo isiyo na mafuta. Faida za kiafya za kula unga wa shayiri Thamani ya lishe ya shayiri hufanya iwe chanzo cha nguvu cha lishe. Vyakula vya oats vilivyopikwa katika maji ni: - Fiber: 2 gramu; - Protein: 3 gramu; - Mafuta: 1.5 gramu; - sukari: 0 gramu; - Kalsiamu: 2% ya kiasi kilichopendekezwa kwa siku; - Chuma: 6%; - Oats ni chakula chenye virutubisho vingi na pia ni ya kushangaza. Beta-glucan, ambayo ni sehemu ya oats, ni nyuzi inayoweza kuyeyuka ambayo hupunguza mchakato wa kumeng'enya chakula kwa sababu ina kiwango cha chini cha glycemic. Pia huunganisha na cholesterol ili kuiondoa kutoka kwa mwili, na hivyo kupunguza matukio ya ugonjwa wa moyo na usimamizi wa viwango vya cholesterol katika mwili. Oats pia ina vitamini na madini mengi muhimu kama vile folate, vitamini B1 na B5, manganese, phosphorus, magnesiamu, zinki, na mengineyo. Wao ni tajiri katika misombo ya antioxidant kama phytoestrogens ambayo husaidia katika kupunguza mwili wa ndani uchochezi. Hii ni nafaka bora ya kiamsha kinywa kwani inazuia hamu ya kula na kwa upande wake, inazuia vitafunio visivyo na afya siku nzima. Oats huchukua muda mfupi sana kupika na ni rahisi kumeza. Hata hivyo, ni lazima mtu achague oats nzima kuliko oats haraka sana kusindika ambayo inapatikana katika soko. Kutumia oats mara kwa mara kutakusaidia kupunguza hatari ya shinikizo la damu, magonjwa ya moyo nk. Uchunguzi fulani unaonyesha kwamba kula oats kunaweza kupunguza hatari ya magonjwa ya matumbo, hata hivyo, matokeo hayajafikia mkataa. Je, kuna hatari ya kula unga wa shayiri? Ingawa oats hutoa faida nyingi za afya, mtu hawezi kupuuza hasara za kula oats tu kwa kipindi cha wakati. Kula chakula chenye kalori chache kwa muda mrefu kunaweza kukufanya uchoke. Vivyo hivyo, kula tu oats kunaweza kusababisha usawa katika ulaji wako wa lishe yenye afya. Hebu tuorodhesha uwezekano: - Kwa kuwa oats ni ya chini sana katika kalori; unaweza kuhisi uchovu na undernourished mwishoni mwa siku. Ili kukabiliana na tatizo hilo, unaweza kula mboga na matunda zaidi ili kurudisha usawaziko. - Chakula cha oatmeal ni chakula cha kizuizi sana ambacho kinakataza vyakula vingine vyenye afya. Hii inaweza kuathiri kimetaboliki yako. Fanya mipango ya chakula kwa njia ambayo itakuwa chini ya vikwazo. Hii itakusaidia kuendelea na mlo huo. - Kula oatmeal kila siku moja itakuchosha na baada ya muda, utaanza kuchukia mlo wako. Unaweza kuepuka hali hiyo kwa kupika oats kwa njia tofauti-tofauti na kwa kuingiza vyakula vingine vyenye afya. Mipango ya chakula ya oatmeal ya siku saba - Mipango ya chakula ya oatmeal ya siku saba ya Darshita Thakkar Kunywa glasi ya maji ya joto kabla ya kiamsha kinywa ni njia nzuri ya kuanza chakula chako cha unga wa shayiri. Si kwamba tu husaidia kuondoa sumu bali pia husaidia kuteleza vizuri. Anza siku nne za kwanza za lishe yako na glasi ya maji ya joto na uibadilishe kwa wakati wa chakula cha mchana kuanzia siku ya tano hadi mwisho wa wiki. - Kiamsha-kinywa: Keki nusu ya unga wa oat na sehemu ya nne ya kikombe cha maziwa yasiyo na mafuta. Kuongeza juu ya mlo na nusu ya ndizi na 4 almond chopped - Chakula cha mchana: 1 bakuli la saladi, nusu kikombe cha oatmeal pamoja na kikombe cha nne cha maziwa skim na hatimaye peach moja. Chakula cha mchana: 1 glasi ya maziwa ya maziwa - Chakula cha jioni: Weka mwanga na saladi ya mboga ya chickpeas ikifuatiwa na nusu kikombe cha oatmeal iliyofunikwa na maziwa yasiyo na mafuta. - Kiamsha-kinywa: Keki nusu ya oatmeal na sehemu ya nne ya kikombe cha maziwa yasiyo na mafuta na dash ya nusu ya kijiko cha chai cha sinamoni. Juu yake kuna vipande vya mtofaa vilivyokatwa vipande-vipande. - Chakula cha mchana: bakuli moja la mchuzi wa mboga; nusu kikombe tu cha unga wa shayiri pamoja na kiasi kama hicho cha mboga isiyo na mafuta na apriko moja. - Kinywaji: jordgubbar 5-6 na walnuts 4-5. Chakula cha jioni: Kuku grilled (na mafuta kidogo) na 1 kikombe sauteed mboga; ikifuatiwa na nusu kikombe cha oatmeal na topped na karoti moja, ambayo ni nzuri uzito kupoteza chakula kirafiki. - Kiamsha kinywa: Unaweza kuwa na kifahari cha kikombe cha chai au kahawa siku ya tatu. Chukua nusu kikombe chako cha kawaida cha oatmeal. Juu yake kuna kijiko kimoja cha siagi ya karanga, nusu kikombe cha maziwa yasiyo na mafuta na zabibu chache. Chakula cha mchana: Chukua chakula chako cha mchana kidogo na nusu kikombe cha kawaida cha oatmeal iliyopikwa na 2 tbsp maziwa yasiyo na mafuta, kikombe cha nne cha maji, mboga za mvuke, vikolezo vya Kihindi na chumvi kwa ladha. - Chakula cha kipekee: Keki isiyo na mafuta na matunda na karanga zilizokatwa vipande-vipande. Chakula cha jioni: Kuongeza mchana, kula fileti ya samaki iliyokaushwa na kikombe kimoja cha mchele wa kahawia na mboga zilizokaushwa. Ni muhimu kwamba ufanye chakula chako cha jioni kiwe nyepesi sana kila siku. - Kiamsha kinywa: Anza na nusu kikombe cha oatmeal, nusu kikombe cha maziwa yasiyo na mafuta, yai moja iliyochomwa na uifurahishe pamoja na kikombe cha kahawa. Chakula cha mchana: Kwa sahani kuu kula nusu kikombe cha oatmeal na kiasi sawa cha maziwa yasiyo na mafuta ikifuatiwa na vipande viwili vya Tandoor Paneer na mboga zilizopikwa. - Vyakula: karanga zilizokaangwa. - Chakula cha jioni: Mchuzi wa kuku, mchele wa mboga (mchanganyiko wa mafuta machache) utaishia siku yako kwa maelezo mazuri. Chakula cha asubuhi: sahani ya oatmeal na 5-6 chopped cashews na pistachios ni staple yako kuanza siku ya tano. Chakula cha mchana: Keki ya oatmeal iliyopikwa na kuku iliyokaangwa, vikolezo vya Kihindi na chumvi kwa ladha itakufanya uwe chakula kikubwa zaidi cha siku. - Chakula: Chai ya kijani na matunda yaliyokaushwa. - Chakula cha jioni: Fanya oatmeal yako kwa glasi moja tu ya maji ya joto na mboga zilizokaangwa. Chakula cha asubuhi: Kuanza na nusu kikombe cha oatmeal na nusu kikombe ya yoghurt au maziwa yasiyo na mafuta na hatimaye juu yake na walnuts 5 zilizokatwa na 2-3 tsp ya mbegu za flax. Chakula cha mchana: Kwa chakula kikuu cha siku una nusu kikombe cha oatmeal yako ya kawaida, nusu kikombe cha maziwa na maua ya broccoli. - Chakula: Kinywaji kidogo cha lozi na machungwa moja. Chakula cha jioni: Fanya chakula hiki kuwa tambarare na glasi moja ya maji ya joto kuanza, ikifuatiwa na rolls mbili za mboga za ngano nzima. Chakula cha asubuhi: Siku ya mwisho ya mlo, tena kuwa na nusu kikombe cha oatmeal yako ikiambatana na kiasi kidogo cha siagi ya karanga na kikombe cha chai. - Chakula cha mchana: Kula nusu kikombe cha kawaida cha unga wa oat, pamoja na maharagwe yaliyokatwa na karoti. - Kinywaji: 5 walnuts l na 1 kikombe papaya. Chakula cha jioni: Kwa chakula cha mwisho cha mpango wa chakula cha siku saba, anza na glasi ya maji ya joto na uifuate na kuku grilled (mafuta ya chini) na mboga sauteed. Unaweza pia kuamua kuunda mpango wa chakula cha mchele wa siku 7 na kuibadilisha. Hii itakusaidia kudumisha mpango wa kula unga wa shayiri kwa muda mrefu zaidi. Kwa kuongezea, lishe yako ya oatmeal kabla na baada ya ni nini unapaswa kuzingatia kwa muda mrefu, ili kudumisha uzito mzuri uliopatikana na wewe kwanza. Zungumza na daktari wako kuhusu mpango huu wa lishe. Chagua mpango wako wa kula unga wa shayiri pamoja na marekebisho unayopendekezwa. Uchaguzi wa mpango wa lishe ya oatmeal kama sehemu ya lishe yenye afya ili kupunguza uzito ni bora. Ni chakula chenye kalori chache, chenye gharama nafuu na chenye virutubisho kadhaa. Chakula cha oatmeal kuwa fiber-tajiri, ni kabisa kubwa kuboresha afya ya utumbo na kusimamia viwango vya sukari ya damu. Pia hufanya uhisi umejaa kwa sehemu kubwa ya siku ukizuia hamu yako ya kula. Unapokula kidogo, chakula chako cha oatmeal kwa kweli kinakuwa njia yenye matokeo ya kupoteza uzito. Chakula cha Oatmeal ni bora kwa kupoteza uzito kuliko chakula cha kalori ya chini, lakini mwili wa binadamu hauwezi kutegemea kundi moja la chakula kwa ajili ya kuishi. Ni lazima mtu ajumuishe vikundi vyote vya chakula ili kupata usawa bora wa lishe mwilini. Pia, si chakula kimoja kinachofaa kila mtu. Je, kweli chakula cha oatmeal kinakusaidia kupunguza uzito? Oatmeal ni chakula cha chini ya kalori na mafuta. Vivyo hivyo, unga wa oat unakufanya uhisi umejaa zaidi kwa sababu ya nyuzinyuzi zake ambazo hufyonza maji mengi. Kwa kweli, inasaidia kupunguza uzito, lakini tunapendekeza kuingiza wanga tata, protini na mafuta ili kufikia kupoteza uzito kwa njia sahihi. Je, chakula cha oatmeal kinatosha kupunguza uzito? A: Chakula cha oatmeal hufanya kazi kwa kupoteza uzito. Hata hivyo, chakula hicho hakiwezekani kwa muda mrefu. Kula chakula chenye usawaziko na kufanya mazoezi kwa ukawaida kutakusaidia kupunguza uzito kwa njia yenye afya. Hii pia itakusaidia kupunguza uzito. Je, chakula chako cha mchele cha siku saba kinaweza kudumu? Wakati wewe kuchanganya vyakula vingine afya kama vile carbohydrates tata, matunda, mboga, protini nzuri ya ubora na mafuta na chakula cha oatmeal, unaweza kudumisha kwa muda mrefu. Ili kufanya mlo huu ufanikiwe, kula oats kwa mlo mmoja na ujumuishe vyakula vingine katika mlo mwingine. Hii haitakuchosha na pia itakusaidia kupunguza uzito. Jinsi ya kubadilisha mtindo wa maisha kusaidia kupoteza uzito Mtazamo wako wa maisha ni muhimu katika kudumisha uzito wa mwili. Fanya hivyo kwa kufuata utaratibu wa kula na kunywa chakula kwa wakati, kuepuka kuvuta sigara na mazoea mengine yasiyo ya afya. Vivyo hivyo, endelea kuwa safi, uwe mwenye bidii kimwili, na uendelee kulala kwa saa za kawaida. Bila shaka, itakusaidia kuishi maisha yenye afya na yenye kuridhisha.