How Eating Oats Can Help You Lose Weight Quickly
If you’re trying to look for ways to loose those excess pounds? Many people make the mistake of over exercising and not paying any attention to their diet.
The world abounds with foods brimming with terrific weight-loss properties, if only we paid attention. Oats are one such food.
Oats are whole grains that play a vital role in reducing weight and combating obesity.
Obesity will significantly raise the risk of developing coronary artery disease, high blood pressure and can elevate one glucose levels.
Obesity can also raise the risk of endothelial dysfunction, which is when the inner linings of the blood vessels in the heart stop working correctly.
This disease also directly contributes to high blood pressure, high cholesterol and diabetes. It is one of the major contributors to coronary heart disease.
Endothelial dysfunction significantly decreased in adults who consumed oatmeal after a high-fat diet, according to a 2001 study published in the American Journal of Preventive Medicine.
According to the Centers for Disease Control and Prevention, 78.6 million (more than one-third) U.S. adults are obese.
The yearly medical cost of obesity in the U.S. was $147 billion in 2008, according to a 2009 study published in Health Affairs. Medical expenses for obese individuals were $1,429 higher than those who were not obese, the study further notes.
If you keep on gaining pounds and want a way to fix it with one step, then this isn’t the right thing for you. Weight loss leaves slowly and it requires a lot of work.
Talk to a nutritionist and a gym instructor for a holistic plan to get rid of those excess pounds.
In the meantime, here is a solid tip: Incorporate oats in your daily diet to make the first positive dietary change toward a healthy body.
Here are some reasons why eating oats can help you lose weight quickly.
- Whole Grains
Whole grain will slowly let out sugar into the bloodstream, which will help keep a balance energy level.
Sugar gives energy to the body but I’m pretty sure you already knew that. When there’s too much in the body, it stores the sugar as fat. Whole grain will prevent this from occurring.
Having a low calorie diet that contains fibrous whole grains along with regular exercise will greatly lower your body fat and boost the intake of dietary fiber, minerals and nutrients, stated a study that was performed in 2006 in the Journal of the American Dietetic Association.
Whole grains, contain their own nutritional properties. Along with other weight loss properties of oats, this is crucial for the body as it doesn’t just get rid of fat it also assures that you’re not depriving yourself of nutrients.
- Contains Fiber
Just as it does in your breakfast bowl when you add water to it, the soluble fiber in oatmeal turns into a gel-like substance in your digestive tract and regulates digestion.
This keeps you feeling full longer and inhibits unnecessary hunger pangs that make you load up on calories.
According to a 2000 study published in The Journal of Nutrition, dietary fiber prevents obesity and affects a sense of satiety by regulating the energy intake and fat absorption from food so it is not used all at once, making you feel hungry faster.
Furthermore, soluble fibers like oatmeal help protect the heart in overweight individuals.
In a 2015 study published in Food and Nutrition Research, 14,690 dietary surveys of children (ages 2 to 18 years old) from 2000 through 2010 were used to assess oatmeal consumption and its effects.
Results showed oatmeal intake resulted in better nutrient consumption and quality of diet, and decreased the risk of obesity and abdominal fat buildup.
- Contains Beta-Glucan
Beta glucan is a substance that occurs in the cell walls of plants like barley and oats. The best concentration of beta glucan is in oat bran.
Oats have a high source of beta glucan, which will reduce one’s body mass index, body fat , weight and waist to hip ratio in people who have a higher bm1 than 27, stated a study that was published in the Plant Foods for Human Nutrition.
Beta glucan can also help a person lose weight by reducing the blood glucose level.
People who are overweight tend to eat a lot of carbs and soft drinks. Both of these will release extra sugar into the bloodstream, as some will change to energy and the rest will turn into fat.
Muesli which is an oat based cereal contains about 4 grams of beta glucans, which has been proven to reduce glucose levels, accoding to a study that was published in the Molecular Nutrition nd Food Research.
- Contains Protein
One cup of uncooked steel cut oats (156 g) contain about 26 g of protein.
Protein-rich diets that contain 25 to 30 g of protein per meal improve satiety and weight management, and reduce the risk of diabetes, heart attacks and strokes, according to a 2015 study published in The American Journal of Clinical Nutrition.
Dietary protein promotes weight loss further by aiding thermogenesis, the process by which certain foods enhance metabolism.
Proteins are a lot harder for the body to break down than fats and carbohydrates. Hence, the body ends up expending more energy when processing dietary protein. This revs up your metabolism significantly.
- Contains Complex Carbohydrates
Complex carbohydrates found in oats convert to sugar at a slower rate than simple carbohydrates found in refined food products. Sugar releases energy in the body.
Gradual releases energy so the sugar won’t turn into fat when in the bloodstream.
A study that was performed in 2003, in the Journal of American Medical Association, contained 60 patients who would eat a slow energy releasing diet with complex carbohydrate foods, a second group of 60 patients created a new healthy life style but they didn’t follow a certain diet plan.
After 2 years of this occurring the first group had lost a great amount of weight, reduced blood pressure, glucose, insulin and triglycerides’, and the second group fell behind.
6. Low in Calories & Fat
A person needs to burn around 3,500 calories to shed 1 pound. One cup of oatmeal contains about 106 calories – an insignificant amount.
A cup of oatmeal contains 11 g of fat, but it is incredibly low in saturated fats that promote weight gain and increase the risk of heart disease.
The low-calorie content of oatmeal, combined with the benefits of beta-glucan and its high-fiber and high-protein properties, make it the perfect food for promoting long-term satiety and weight loss.
7. Aids Workout Sessions
Oats contain a high amount of beta glucans, soluble fiber, proteins and complex carbohydrates, which slowly release energy into the body. All of these properties of oatmeal are perfect for a pre workout boost.
Athletes who have consumed oats 45 minutes before working out showed significant performances, maintained a balanced glucose level, raised their carb metabolisms while exercising, stated a study that was published in 2001 in Metabolism.
Exactly like other whole grains, oats contain a great amount of antioxidants that keep the mitochondria safe from any energy sucking radicals.
Oatmeal contains a high amount of vitamins (especially B vitamins like folic acid and thiamine), minerals (particularly manganese, magnesium and phosphorous) and omega-3 fatty acids. These nutrients further energize you so you may exercise your way to fitness.
- Low to No Sugar
High-sugar foods can hamper your weight-loss efforts. Unless you purchase ready-to-eat-oatmeal that is likely to contain added sugar, oats promise you little to no sugar.
It depends on what variety you purchase – 3.5 oz (100 g) of rolled oats contain 0.99 g of sugars while steel cut oats contain no sugar.
This makes oats particularly beneficial to those who are trying to lose weight or are diabetic.