Tips for integrating the oats to your diet and lose weight faster

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Oats is an incredible food because it has great nutritional power, it is known as the “Queen of cereals” and for years was the food base of many peoples and civilizations. This cereal is high in protein, carbohydrates, vitamins, minerals (iron, calcium, magnesium, potassium, phosphorus and manganese), and other nutrients.

It is ideal to lose weight, control blood pressure and cholesterol, improve transit intestinal, regulate blood sugar and even prevent cancer.

Then you have some of the benefits of this great Allied at the time to take care of our body.

Maintains cholesterol at healthy levels

Thanks to its high content of fibers, essential amino acids, and unsaturated fats and Omega 6 (linoleic acid), can lower levels of bad cholesterol (LDL) and increases good cholesterol (HDL) which allows to decongest the veins and lose weight.

 

Great power satiating

It has great slimming potential since it not only helps to regulate our sugar levels physiologically, but it also brings us some psychological balance because of its satiating power. This, thanks to its high content of complex carbohydrates or slow absorption, allowing you to control the blood sugar, establishing it as an ideal food for people with diabetes.

 

It improves transit internecine and detoxifies

Its high fiber content helps intestinal transit and eliminates the constipation, targeting our body of toxins and fat that can make us gain weight or getting sick.

 

Nourish your body and tissues

This incredible cereal prevents our body tissues to loosen to lower weight, due to his contribution in minerals such as iron, sodium, zinc, potassium and folic acid.

 

It prevents cancer

Since it has elements such as Phytoestrogens and the liganos, which contribute to the reduction of the risk of cancer related to hormones, breast cancer.

 

It keeps to the cardiovascular system

EEl betaglukane is responsible for devouring or destroy excess cholesterol in our arteries, improving our cardiovascular system.

 

How to include oats in our diet?

It can cost at first, but simply that I acquire the habit and will be easy to include it in our diet. Better oats you can use is one that is grown organically and keep its integral quality.

Once we put this product in our slimming diet, we avoid refined, sausages and fried foods. If we combine it with exercise, it will boost fat burning.

Abuse of oats

However, neither you should eat it in excess, because it can cause gas, inflammation of the stomach and diarrhea. In addition, each serving provides about 300 to 400 kilocalories. Moderation is the key.

Raw or cooked?

In the two forms has magnificent properties that will help us to lose weight and with our health, but raw oats retains its nutrients in greater quantity. And it is to cook it we lose minerals, fiber and enzymes that help our digestive system and our body eliminate toxins. To cooking, we also lose antioxidants and vitamins such as B and E.

Cooked oats, on the other hand, tastes better and is easier to digest and chew, avoiding gas and other problems. However, we can smooth it leaving it to soak or with fruits and other foods.

Since it is a cereal, is a very versatile food that gives us many alternatives to consume it. Our imagination is the limit.

The ideal is to consume about two tablespoons a day, not to exceed in your caloric intake. Then you leave some recipes with ideas to integrate it into your daily diet.

 

Oats water

If you drink hot water of oats in fasting, you can easily eliminate toxins. Let soak oats overnight and take it in the morning.

 

Oat in your dishes

Sprinkle raw cereal in your salads and meals: can be whole or crushed transformed into powder using a food processor or a coffee grinder.

 

Mash with oatmeal

You can add to your mash preparation a few grams of oats and beat together with your vegetables and soups, to enrich your dishes in flavor, consistency and nutrient.

 

Smoothies with oats

Add some rolled oats to your smoothies to facilitate debugging and expedite the process of weight loss with this simple gesture.

 

Banana Smoothie, oatmeal, honey and yoghurt

Ingredients:

  • 1 banana
  • ¼ Cup of oats
  • ½ low-fat natural yogurt
  • ½ Cup skimmed milk
  • 2 teaspoons of honey
  • ¼ teaspoon cinnamon

 

Oats-Berry Smoothie

Mix all these ingredients and let stand for 5 hours:

  • 2 tablespoons of oats
  • ¾ cup vegetable milk
  • 1/2 teaspoon of almond essence
  • 1 ½ tbsp chia seeds

Then, prepare the Smoothie with these ingredients:

  • ½ cup vegetable milk
  • A handful of strawberries (blueberries, berries Goji, etc) frozen
  • 1 tablespoon (replaceable by cinnamon or flaxseed) maple syrup

Add a crushed banana if you think. Mix the prepared two previous and ready! It is very rich.

 

Oatmeal yogurt

  • 3 low-fat natural yogurt
  • ½ tub of light cheese spread
  • 10 nuts
  • 3 tablespoons of oat flakes
  • 3 tablespoons agave syrup
  • Fresh Mint to taste

Whisk the yogurt along with the cheese and the goal, and then allow them to stand. Chop nuts, place them at the base and pour over the mixture. Sprinkle with rolled oats and sweetened yogurt with agave syrup.

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