Looking for a simple yet effective way to manage your weight while improving your overall health? Look no further than oats, the most consumed whole grain worldwide. While oats may not be the newest trendy superfood in the market, this popular whole grain offers a wide range of nutritional benefits that are hard to ignore. Not only are oats a fantastic source of healthy carbohydrates, but they also pack a punch of essential nutrients such as magnesium, complex vitamins, fibre, potassium, and selenium. And that's not all – oats provide suitable amounts of fat and protein, giving your body the fuel it needs to thrive. It also contains 2% calcium & 6% iron (recommended daily amount by experts).
Benefits Of Consuming Oats For Weight Loss
When it comes to weight loss or weight maintenance, reducing calorie intake and burning more calories than you consume is crucial. Fortunately, oats fit perfectly into this requirement, boasting low calorie content. But what truly sets oats apart is their versatility. With their unique flavour and adaptable nature, they can be seamlessly incorporated into any cuisine. You can make an oats dish adding-up your favourite Indian spices and recipes. Many chefs have created recipes and diet plans complimenting the Indian taste buds. Even the ready-to-mix breakfast segment is ruled by the players offering a mix of oats, veggies, along with a mix of desi spices and flavours.
The ingredient has in fact been widely popularised as one of the most eaten breakfasts across the globe. Given these facts, it’s no surprise that there are diets created around oats. Here’s how you can make oats a part of your diet in an ideal way to reach your fitness goals.
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Regulating Oats in your Diet to Manage your Weight
How To Incorporate Oats In Your Diet
Experts essentially recommend replacing or incorporating these grains like oats in two phases. Phase one starts by consuming these grains during snack time or either one of the meals. It is advised to club these grains with fresh veggies, fruits, and toppings to make your dish even more appetising. During phase two, it is encouraged to balance the proportions of these grains, vegetables, and fruits. While continuing to consume them at least twice a day.
There are many options available in the market that are super convenient to make, super tasty to eat like masala Oats when you’re craving something that has spices but don’t want to indulge a lot of time or plain Oats to experiment with different veggies and spices that’ll help in increase your vegetable intake as well. These oats are recommended by a lot of chefs as well as nutritionists. These options provide goodness of vegetables and oats together.
Servings in a Day & its Benefits
While making an oats-based dish, experts recommend a serving size of 1/2 cup or 50 g each time. It can be clubbed with a small amount of slim milk, fruit, or low-fat yoghurt for breakfast. While making a main-course meal you can add tofu, paneer, preferred type of meat, lots of veggies, and nuts to make it more wholesome.
Consuming an ideal proportion will provide you with beta-glucan fiber that attracts water to your body, increasing the velocity and volume of your digestive tract keeping you fuller for a longer time.
Oats Recipes that help Maintain Weight
Overnight refrigerated oats porridge
Oats porridge is one the earliest and quickest recipes. Remember to soak it overnight. You don’t even have to cook to get the nutrition. Just club it with almond or soy milk and some fruits...and you are done!
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Oats & Jaggery Snack Bar
Making a homemade oat-based batch is not only healthy for the gut as well as for your pockets plus it also has a longer shelf life.
Oats Chila
Oats Chila can be an amazing breakfast or even a brunch. Just soak the oats for a few minutes, pulverise them into a powder, and add up your spices, some water, healthy yoghurt and your fluffy oats Chillas are ready to be eaten.
Masala oats khichdi
This can be the healthiest and most comforting meal recipe. The dish will be loaded with the goodness of oats as well as veggies. Imagine the mouthwatering aroma of ghee, spices and oats that will fill up the room with every serving.
Oats to a Desi traditional gravy
If you are looking for a healthy & easy replacement to thicken your gravy, then pulverise some oats into a fine powder & add it to your gravy. The fine powder will make sure your gravy is not lumpy but appropriately consistent.