The Oatmeal Diet
To balance your diet naturally while losing weight you need fiber in your diet. Fiber helps with the digestive process and at the same time help draw nutrients needed by your body from the food consumed. The best example of a plant with both insoluble and soluble fiber is oats; these fibers are necessary for your diet. Oatmeal diet is the best program if you want to lose weight plus staying healthy at the same time.
The soluble fiber acts by reducing low-density lipoproteins concentration, this compound is known to build up inside the arteries and eventually result in blockage or a clot. Lowering of low-density lipoprotein will result in increasing of the concentration of high-density lipoprotein. This cholesterol is necessary for removal of artery blockage from the heart. The insoluble fiber helps with constipation; oatmeal helps soften your stool as it has nutrients like cellulose and lignin. Oatmeal provides you with the necessary minerals, antioxidants and vitamins for your body to function perfectly. Oatmeal is a great source of iron, protein and complex carbohydrates.
The Oatmeal diet-plan is a mono-food based diet which excludes the use of other foods for up to 30 days. Oatmeal is nutritious and reduces your appetite thus acting as a good carbohydrates source. So for the weight loss to be maintained for a long time it is crucial for you to be keen on your lifestyle and other parts of your nutrition.
The Oatmeal Diet basics
If you follow this 30-day diet plan strictly by consuming three oat meals plus a low-fat snack, you could loose up to 5lb per week
Sample oatmeal diet plan
Here is an oatmeal diet plan you should follow,
Breakfast
* An apple
* A tablespoon of raisins
* A half a cup of skim milk
* A half a cup of oatmeal
The Morning snack includes a half a cup of blueberries, bananas, apples, strawberries, seedless graes and oranges.
Lunch
* A half a cup of low fat yoghurt
* A half a cup of oatmeal
* Baked green-beans
The afternoon snack includes a half a cup of raw fresh vegetables like slices of green peppers, celery sticks, and carrot sticks. Keep way from melons and high-starchy food like potatoes.
Dinner
* A half a cup of oatmeal
* Large green-salads
* 4oz of grilled chicken-breast
For the first seven days you should consume oatmeal only, a half a cup of oatmeal daily at the initial stage plus you should keep away from processed oatmeal and instant oatmeal and oatmeal snacks. If you have to drink milk with your oatmeal, just take half a cup of skim or fat free milk and nothing more. Make sure that your calories intake is between 900-1,200 calories.
The 30-day oatmeal diet should contain three meals daily plus a half a cup of cooked-oatmeal. After the seven days you can eat instant oatmeal, but ensure that the sugar and fat content of the meal is below 300 calories. After the seven days your calories intake should have raised up to between 1,000-1,300 calories.
If possible start your day with exercise and last for up to 30 minutes daily at least three times a week. While on this diet, you should keep away form salt, oil, sugar, vegetables like grapes, bananas and potatoes, high-glycemic fruits and make sure you drink up to two liters of water daily for those 30 days.
After the 30 days, you will start weaning yourself slowly using a low-fat diet as implemented by oatmeal and one oatmeal serving and one oatmeal snack instead of the other. After weaning yourself and returning to normal eating it is recommended that you eat turkey, fish, chicken breast, club soda, lettuce, carrots, apples, berries and skim milk.
Pros
* Oatmeal contains high concentrations of soluble fiber, this helps reduce your appetite while you are on the diet by bringing the fullness feeling after each meal.
* As a cholesterol lowering solution, oatmeal has demonstrated to lower the concentration of bad cholesterol while not affecting the good cholesterol. This has helps reduce chances of suffering from stroke.
* The low-glycemic carbohydrates present in oatmeal help by promoting the stable blood-sugar levels.
* Oatmeal contains lignans, this is a phytonutrient responsible for improvement of your hearts health.
* Oats are not expensive.
Cons
* The drastic change of normal eating pattern during the first week of the diet is not easy for many individuals to adjust.
* The lack of a variety of food to choose from as a replacement limits you from getting the adequate nutrition.
* The calories consumption while on the diet is below the recommended level for a healthy and safe weight losing process.
Recommended For You
0 التعليقات:
إرسال تعليق