How to Prepare Oats for Weight Loss?

By: Evie Langford

Oats are one of the rich foods in fiber and have quite many vitamins for our body.

If we know how to use and prepare oats in our daily meals, we can help our bodies lose weight safely and effectively.

If done properly and combined with exercise, can completely lose up to 3 or 4 kg in 1 month.

This is entirely possible when you apply the effective oat weight reduction method I am about to share below.

Through this article, you will know.

  • Lose weight properly
  • Build effective menus
  • The secret to staying in shape for a long time.

What you need to do is keep track and remember what we share below. Apply immediately to the diet to lose weight to get the fastest effect.

How to prepare oats for weight loss?
How to prepare oats for weight loss?

Weight loss of oats with a variety of uses gives you quick and effective results. In just one week or one month, you will lose 3-5 kg ​​, depending on each person's location.

Today many people use this method to bring lasting effects and good for health. Now BellyFatZone invites you to refer to this article together!

Oats essential nutrients for weight loss:

Oats are also known as nutritious and fat-free food cereals, with a much higher protein content than other grains.

Therefore, every time you eat oats, you will lose weight faster and longer since then, suppressing appetite.

Besides, oats also can help burn fat faster because oats are fiber-rich foods for the body is always healthy, flexible, and does not give the feeling of fatigue as when used—weight loss pills.

Besides, eating oats not only helps you lose weight, but oats also contain a lot of essential micronutrients for the body such as vitamins of group B, magnesium, zinc, iron, antioxidants, and other nutrients.

Eating oats also improves the digestive tract, reduces cholesterol in the blood, has a diuretic effect on the body. This is also food in the diet to help you lose weight effectively and quickly in the first week.

Dishes made from oats to lose weight effectively, correctly.

For the experience of losing oat weight, you will often wonder how to eat oats or how to cook oats more effectively. With these oatmeal dishes below, this easy to make recipe helps you lose weight fast in 1 month.

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1. How to cook oatmeal to lose weight

Porridge is the most natural food to eat, even if your body is not healthy. For postpartum mothers can also reduce oat weight in this way.

Cook oatmeal porridge for weight loss in the following way:

  • Take a sufficient amount of oatmeal, put it in the pot with water and boil for about 5 minutes, and then turn off the heat.
  • You can always eat or store it in the refrigerator to eat gradually.
Oatmeal is delicious, nutritious, and helps with effective weight loss.
Oatmeal is delicious, nutritious, and helps with effective weight loss.

If you want to lose oat weight long-term, you should not add any spices to the porridge, especially absolutely abstain from sugar and oil. It may be difficult to eat during the first phase of weight loss, but you will quickly adapt and get used to it.

While adding oatmeal to your weight loss menu, remember to cut back on carbs from other foods like rice, rice vermicelli, pho, and so on—quality as well as other substances for you.

One week of losing weight, the menu should only be oats mainly, until next week you can add nutritional ingredients from fruits like grapefruit, pears, apples, oranges, …

Read more: Eating Bananas To Lose Weight in 2 Weeks Effectively.

2. Lose weight with oats and milk

Oats are one of the foods rich in fiber and have no starch fat but provide excellent energy for the body, so many women apply weight loss with oats and milk.

Not only that, but combining fresh milk and oatmeal to lose weight also reduces the absorption of cholesterol into the blood, improves cardiovascular health, and supplies calcium to the body.

Lose weight with oats and skim milk.
Lose weight with oats and skim milk.


You need to choose skimmed milk, use oatmeal or rolled oats, and let the water stir. Finally, add fresh milk to simmer for about 5 minutes; you can add more fruits to eat to reduce boredom:

Oat balanced diet and fresh milk

  • Morning: 1 bowl of oatmeal and fresh milk, one boiled egg
  • Lunch: 1 bowl of oatmeal with fresh milk, boiled vegetables without spices
  • Afternoon: Fruit, 1 cup of skim milk.
  • Dinner: 1 bowl of oatmeal and fresh milk, one jar of unsweetened yogurt, or orange juice. The note is for dinner before 7:30.

Besides, you can combine to reduce the balance of oats and sweet potatoes to increase efficiency and quickly improve physique.

Read more: Smoothies For Quick Weight Loss at Home.

3. Oats with nuts and dried fruits

Dried fruits and nuts are also effective weight loss foods for the diet, contain all the necessary nutrients, add more fiber and protein, but do not increase too many calories. But not for sugary fruits and sweeteners.

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Oats and dried fruits
Oats and dried fruits

Materials and how to:

  • Dried fruits (without sugar) like blueberries, cherries, cashews, chia seeds …
  • 1 tbsp of honey.
  • 1 cup of oats
  • You all mix and enjoy it.

4. Oats with mint leaves and pineapple (aromatic)

Peppermint leaves and pineapple will replace spices to make your food more delicious and less bored.

Oat mint leaves and pineapple
Oat mint leaves and pineapple

Materials and how to:

  • ½ cup chopped pineapple.
  • Several fresh mint leaves.
  • 1 tbsp milk and cinnamon sugar (no sugar is okay)
  • 1 cup of oats.

Pour the milk into stirring oats, pineapple, and mint leaves on top to enjoy.

5. Oats with chicken eggs

Chicken eggs contain a large amount of protein combined with oats, which will make you feel hungry longer.

Lose weight with oatmeal and chicken eggs
Lose weight with oatmeal and chicken eggs


  • One egg.
  • ½ small avocado.
  • Green vegetables and pepper.
  • 1 cup of oats

How to do it: make an omelet easy to eat, add butter and eggs and salad on top, add a little salt and pepper to taste better.

Note when losing oat weight to avoid anorexia and long-term use.

Lose weight in oats in 1 month in particular or other weight loss foods if you eat a lot will be bored. To avoid this situation, you should follow the tips below not to feel discouraged and give up halfway.

1. Avoid instant types of oats that contain sugar

If you use oats to lose weight, you should buy whole oats without any flavorings.

Instant oats contain 158 calories and 13 grams of sugar, while only 1/3 of a cup of whole oats has only 102 calories and less than 1 gram of sugar.

2. Eating hot will be easier than eating cold

Therefore, before eating, it should reheat. Put oats in boiled water to keep the nutrients and vitamins needed.

3. Do not cook too porridge

Just cooked, the oats will be more fragrant, do not feel bored. Or you can also mix vegetables, boiled eggs, pumpkin, zucchini, or high-fiber fruits to eat delicious weight loss without tiredness.

Do not cook too porridge and eat with fruits, seeds rich in fiber to reduce boredom.
Do not cook too porridge; eat with fruits and seeds rich in fiber to reduce boredom.

4. Drink water after eating oats

Drink water after about 1 hour to eat.

5. Exercise

For a balanced diet of oatmeal or oatmeal, spending 30 minutes a day exercising will help you lose weight faster.

A useful oat-weight reduction menu

1. Oatmeal porridge weight loss menu

  • Breakfast: Oatmeal, boiled eggs, and boiled greens.
  • Lunch: Eat normally. Limit greasy and sweet foods.
  • Dinner: Oatmeal, boiled greens.
Oatmeal and boiled eggs.
Oatmeal and boiled eggs.

2. Long-term oat-balanced weight loss menu

You should choose to lose weight long-term oat if there is no need for rapid weight loss. With this method, you need to change your living habits within 2 months, and you can lose 3-5kg.

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The first day:

  • Breakfast: Drink a glass of orange juice, 1 cup of yogurt, 3 tablespoons of oatmeal, and porridge.
  • Snack: Add 1 cup of red bean soup.
  • Lunch: 3 tablespoons of oatmeal with porridge, 1 serving of broccoli salad with finely chopped carrots, 1 serving of grapefruit.
  • Dinner: Eat 1 more fruit salad, 1 cup of unsweetened tea.
  • Dinner: Use 3 tablespoons of oatmeal to cook porridge, 1 plate of boiled vegetables (cabbage, spinach, amaranth, …), 1 piece of low-sugar fruit.
Add red bean soup to an oat-weight loss menu for relief.
Add red bean soup to an oat-weight loss menu for relief.

2nd day:

  • Morning: 3 tablespoons of oatmeal porridge, 1 boiled egg, 1 apple
  • Side: 1 bowl of tomato soup
  • Lunch: Oatmeal, 1 serving of tomato salad with asparagus and lettuce, 1 cucumber.
  • Afternoon: Eat 1 pear
  • Dinner: Oatmeal, 1 spinach salad, 1 piece of watermelon.
Oatmeal and onion salad, tomato.
Oatmeal and onion salad, tomato.

3rd day:

  • Morning: Oatmeal, 1 cup yogurt, 1 banana.
  • Lunch: 3 tablespoons of oatmeal, 1 serving of broccoli and carrots salad, onions, lettuce, and 1 serving of grapefruit.
  • Dinner: Oatmeal, 1 plate of boiled radish, lettuce mixed with olive oil, 1 cucumber.
Oatmeal cooking and making broccoli salad help with weight loss.
Oatmeal cooking and making broccoli salad help with weight loss.

4th day:

  • Morning: 1 boiled egg, oatmeal, 2 fragrant pieces.
  • Side: 1 bowl of tofu soup.
  • Lunch: 3 tablespoons of oats to cook porridge, lettuce mixed with cucumber, 1 piece of watermelon.
  • Afternoon: Eat more almonds or walnuts.
  • Dinner: 3 tablespoons of oatmeal, 1 plate of boiled vegetables, 1 ripe banana.
Oatmeal and ripe bananas.
Oatmeal and ripe bananas.

Day 5:

  • Morning: Oatmeal, 1 cup yogurt, four strawberries.
  • Side: Eat ten more cherry tomatoes.
  • Lunch: Oatmeal, tomato salad with asparagus and lettuce, 1 glass of orange juice.
  • Afternoon: 1 bowl of red bean soup
  • Dinner: Oatmeal, a plate of boiled pumpkin.
Combined with oatmeal porridge, in this weight loss menu, you add delicious and nutritious tomato salad.
Combined with oatmeal porridge, in this weight loss menu, you add delicious and nutritious tomato salad.

To lose weight on oats, you can completely regain your slim waist without worrying about health because this method is safe and useful.

How To Lose Weight Fast With Oats Meal Plan

Besides persistently performing and combining exercise to improve health to body toned, slim.

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Evie Langford
Evie Langford is a passionate writer with a deep love for sports and bodybuilding. She has spent years honing her knowledge and expertise in the field of fitness, with a particular focus on training for women. Evie is a dedicated athlete who understands the importance of hard work and discipline. She has competed in several bodybuilding competitions and has achieved remarkable success. Her firsthand experience has given her unique insight into the world of fitness and has allowed her to develop a comprehensive understanding of what it takes to achieve peak physical condition. Aside from her athletic pursuits, Evie also has a great passion for writing. She has a talent for creating engaging and informative content related to health and fitness. Her articles are not only informative but also entertaining, making them accessible to a broad audience.
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