Believe it or not, you can actually burn fat by eating! Yes,
you read that right: Eating! Adding oats as a regular part of your diet can
actually help you burn fat as well as provide consistent energy, aid in
digestion, and help lower the risk of certain diseases such as diabetes and
high cholesterol.
How
Does it Work?
Oats fill you up, provide essential nutrients, and
give you energy because they are high in carbohydrates, fiber, and protein.
This helps you burn fat in a number of ways. The carbohydrates in oatmeal jump
start your metabolism and helps kick off the fat burning process before you
have done anything but open your mouth. The fiber in oatmeal is what provides
the most bang for your buck however. High-fiber foods make you feel full which
helps you fight cravings. Fiber also helps prevent spikes in blood sugar that can
make you feel hungry. Lastly, filling your stomach with a low calorie food
doesn’t leave any room for high calorie choices. Sorry, donuts.
A
recent study by the University of Massachusetts Medical School found that
simply adding a high fiber food such as oats to your diet can aid in weight
loss. Participants in the 240-person study lost an average of 4.6 pounds simply
by increasing fiber to at least 30g per day! Their results indicate that
focusing on a targeted dietary goal like fiber intake can be just as effective
as adhering to more complex dietary guidelines.
Eating just a bowl of oatmeal a day also has
a host of other benefits. Most notably, oatmeal is low on the glycemic index
which helps reduce the risk of diabetes by lowering insulin resistance. A study
of 4000 people found that those who consumed the highest amount of cereal fiber
were 61 percent less likely to develop diabetes over a 10-year period.
Oats are also good for your heart. They
contain both calcium and potassium which have been shown to reduce blood
pressure. A study in The American Journal of Clinical Nutrition found that
increased consumption of whole grains such as oatmeal may protect against
coronary heart disease. Also, according to the American Heart Association, oats
have a greater portion of soluble fiber than any other grain which has been
associated with a decreased risk of cardiovascular disease and a reduction in
LDL cholesterol.
The Bad News
How you eat your oatmeal is important if you
wish to burn fat. Avoid instant oatmeal packets which can contain more sugar,
fat, and unhealthy additives than plain oats. Also, do not top your oatmeal
with high-calorie nutrient poor foods like maple syrup, brown sugar, and
chocolate chips. In order to reap the most benefit, make oatmeal part of a diet
that is generally low in fat and high in protein and fiber. Unfortunately, you
are not likely to see great weight loss results simply by adding a bowl of
oatmeal to an unhealthy diet.
Ok, I’m in… What Now?
Reaping the fat burning benefits of oatmeal
is as simple as opening your mouth and inserting your breakfast spoon! To make
your oats as healthy as possible, consider making them with water. You can also
use skim milk or mix in egg whites for an added dose of protein or add a
handful of blueberries for additional fiber and antioxidants. With unlimited
combinations of fruit and other healthy mix-ins, oatmeal is the perfect way to
get your body burning fat and feeling full and happy all day long!
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