OATS FOR WEIGHT LOSE.

 

tmeal omelet: benefits, recipes, how to use it to lose weight and at what time to ingest it.

The tortilla oatmeal is a great way to consume  oats, very nutritious, low in calories, which can be a versatile and tasty preparation, as well as light and digestible.

This is due to the composition of oats, which is one of the most nutritious cereals there is also, adding egg whites, is completing the protein composition of oats, with the proteins of animal origin contained in this Ingredient and other ingredients that can be added to make the preparation more varied and attractive.

NUTRITIONAL PROPERTIES OF OATS

Oats for weight loss

100 grams of  oats  provide:
Carbohydrates, mainly in the form of fiber: 62.5 grams
Proteins: 12.7 grams
Fats: 9.5 grams
Minerals:

Match
Iron
Vitamins:

B vitamins
Vitamin E.
You may also like; The oatmeal diet to lose weight
Oatmeal omelette

COMPOSITION AND PROPERTIES OF OATS:

The dietary fiber that contains oats helps patients suffering from type 2 diabetes mellitus, as it promotes the digestion process and stabilizes blood glucose levels, by having a slow absorption carbohydrate, which gives it a low index Glycemic index.
It prevents constipation by promoting intestinal transit, also thanks to its fiber content (beta-glucan), which absorbs water and allows stools to soften and transit more easily through the large intestine.
Its content in polyphenols, antioxidant substances, help combat the onset of degenerative diseases, neoplasias and aging.
Oatmeal proteins have a great satiating effect, so it makes one eat less food. Thanks to the slow absorption carbohydrates, it allows us to feel satiated for a longer time.
Contains chemicals that lower the risk of cancer.
It lowers the concentration of LDL cholesterol (bad cholesterol), thanks to its content of omega 6 fatty acids.
Contains B vitamins.
It contains a good amount of calcium, which is necessary to prevent processes that involve decalcification of the bones, which can cause osteopenia and osteoporosis, causing fractures, especially in the female sex, after menopause.
Given its high nutritional quality, it is an ideal food for those who play sports.

WHAT ARE OATMEAL OMELETS?

The tortillas oats are a recipe based on oats and egg whites, but allows a huge number of variants, each with its particular feature, using or adding any ingredient other than either of our creation or preference or help supplement The nutritional value, which already contain the oatmeal tortillas.

WHEN TO EAT OATMEAL TORTILLAS?

The tortillas oats are a great choice to consume at breakfast, which can be accompanied with fruit juice, tea or coffee, as they are quality nutrients to face the new day.
They are also an excellent option for before or after training, or as a healthy snack, strong and very nutritious.

HOW TO USE OATMEAL TO LOSE WEIGHT
The tortilla oatmeal is a great ally for those who want to lose weight, because with its high satiating capacity, you can use the breakfast, afternoon tea, after performing physical activity or if you feel hungry and / or anxiety.
Here are some recipes for oatmeal omelets, from basic preparation to those with some more caloric ingredients.
This oatmeal recipe can be considered a basic recipe, since from this, you can incorporate a great variety of ingredients, some more caloric than others.
A combination that we suggest as an even more powerful nutritional supplement is  oatmeal omelet and chia seeds, as both ingredients have essential nutrients that stimulate weight loss, especially the resistant abdominal area.
Oats
Oatmeal, a great food

Oats for weight loss

LIGHT OATMEAL OMELETTE AND EGG WHITES

This tortilla light is ideal for athletes and those who want to restrict calories, without losing nutritional power. With the addition of stevia, a sweetener of natural origin, considered innocuous and zero calories, that does not degrade or alters with cooking.
Ingredients
100 grams of rolled oats, common or whole oatmeal may also be used .
5 egg whites
Cinnamon powder
Liquid sweetener, like stevia.
PREPARATION:
Preparation time: 20 minutes.
First you have to separate the whites from the yolks and add the whites to a bowl.
Beat the egg whites and mix with the cinnamon powder.
Add the oats to the bowl.
Beat vigorously until smooth and thick.
Once the mixture has been made, the oatmeal can be cooked in two different ways:

You can introduce the mixture in the microwave until a tortilla of fluffy consistency is formed.
Or you can add the mixture in a preheated pan with olive oil to form the tortilla, turn it over after a couple of minutes and let it cook.
As a last detail, you can optionally add a few nuts along with chopped fruits  like kiwifruit or apples.

NUTRITIONAL INFORMATION / 100 GRAMS:Calories: 341.7 kcals

Proteins: 30 grams

Carbohydrates: 48 grams

Fiber: 6.2 grams

Fats: 3.3 grams.

OATMEAL AND BANANA OMELET RECIPES
Oatmeal is very versatile
Ingredients:
4 tablespoons of traditional or whole rolled oats3 eggs
1 ground banana
1 tablespoon honey
Lemon zest
PREPARATION:
Put the ingredients in a bowl and mix.
Heat a frying pan and cover its bottom with oil.
Empty the mixture into the pan and cook.
OATMEAL OMELETTE AND APPLE

This omelet, in addition to the nutrients of oats and egg white, provides the fiber and nutrients contained in the apple, which further enriches the preparation.

Ingredients (for 4 servings):

50 grams of fine rolled oats
1 green apple
6 egg whites
3 finely chopped walnuts
Raisins, optional
1/2 teaspoon of vanilla extract.
Liquid sweetener to taste, like stevia.

Oats for weight loss

Oats for weight loss

PREPARATION:

Beat whites with liquid sweetener and vanilla extract. In parallel, peel and cut into small squares the fruit and add it to the mixture. Add walnuts and raisins.
In a frying pan with olive oil, preheat it for a couple of minutes, empty the preparation and cover.
After 10 minutes when you see the consistent preparation turn it and move the pan so it does not stick for 2 minutes we remove the fire.
To enjoy.
As you can see, these delicious oatmeal omelets are easy and quick to prepare, with common ingredients, inexpensive and simple to get. A good idea to incorporate into the daily meals of our home.

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5 tips that will help you lose 10 kg in a month

5 tips that will help you lose 10 kg in a month

When it comes to weight loss, we must be very clear about one thing:  there are no miracles . Forget the express diets that assure you that you can lose weight without consequences. Yes, it is possible that you lose quickly that pair of kilos that you can not eat for a few days, but the body has memory and the rebound effect, unfortunately for all of us, exists. Because of this and because we know that the issue of weight is something that worries a lot of you, in our article today we will offer you  5 tips to lose 10 kg in a Month . Is it possible to do it in a healthy way?

5 USEFUL TIPS TO CHANGE ROUTINES AND LOSE WEIGHT 10 KG IN A MONTH

Tips for weight lose

1. DO YOU KNOW WHICH FOODS ARE METABOLICALLY DEAD?

Do you know them? Then,  delete them NOW from your diet . So-called metabolically dead foods are mainly three:  processed sugar ,  starch or gluten grains and vegetable oils. Look for alternatives to your diet. For example, change vegetable oil for coconut oil or white sugar for stevia.

2. LEAN ON FAT FOODS

There are a number of foods that can help you  burn fat faster, such as  salmon, coconut oil or vegetables . What is the best way to use them? Incorporate them regularly into your diet, at least once a day. Do not let it happen one day without having ingested one of them (or several!). It is a simple gesture that will help you eat better, nourish you better and feel better. And of course the purpose thanks to which you have arrived today to this article: to lose 10 kg in a month.

3. EXERCISE

We know, we know it has no science to tell you that if you exercise, you will lose weight. But it is not enough to do it in any way, the important thing is to know how, according to your physiognomy, the areas that you want to lose weight and those in which you have more weaknesses and you need to work more.

At this point,  constancy is imperative . Exercise  three times a week and, if possible, bet on the so-called  HIIT . What is it? It is a way of exercising at high intensity intervals. It involves combining strong exercise with moderate exercise for a few minutes. For example, if you do 45 minutes of activity, do HIIT for 10 minutes (in these minutes, combine 20 seconds at intense pace and 20 seconds at gentle pace).

4. DESIGN A SPECIFIC DIET FOR YOU

We return with the question of food and, in this case, we remind you the importance of your diet plan is focused on you, your needs and your constitution, as we have discussed with the subject of exercise. We advise you to use a nutritionist , he is an expert who will give you the best advice.

Slimming foods
Distribute the different foods that you are going to take during the day depending on the time. Is essential to lose weight.

5. IDENTIFIES HEALTH PROBLEMS
Finally, if you see that it is impossible to lose 10 kg in a month or any other amount that you propose, if you see that you strive and do not lose a gram or, worse, you get fat, go to a doctor to do a checkup . You may have a health problem, such as a  thyroid  or  metabolic

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How to remove belly fat ?

How to remove belly fat?

weight loss

One of the causes why it costs us more to get rid of the belly are long periods of inactivity and a diet high in saturated fats and high in sugar content to store fat visceral fat in our average section around our internal organs.

Exercise for belly fat loss⇾

Since we can not specifically target our bellies no amount of abdominal ab or other specific exercises will help you burn the reserves faster. No matter how much muscle we put into a specific part of the body, we will burn body fat in a comprehensive way.

This means that in order to get rid of belly you have to do exactly the same workout as you would if you want to lose weight in general. Once you are under or another extra fat reserve to burn you will start to Burn visceral fat in their abdomen and all other problem areas they have.

The best way to dive into persistent fat deposits is through a combination of cardio, high-grade combustion and HIIT exercises. The variety of each, is already on fire and / or greater intensity over time will force your body to a part with grease and replace with quality muscle in place.

Loss Weight first

The protrusion of the belly⇾

Exercise helps to burn fat throughout the body, but builds muscle in a particular area, depending on exercise. If you ignore cardio and focus exclusively on Aguiar work instead of burning fat, you need to burn the end result will be with a belly bulge. What happens is that when you gain muscle mass and still have extra fat reserves in your abdomen muscle contracts and pushes the fat pockets that visually make the situation seem worse than before. The amount of energy crushing burns is not enough to have a greater impact. Imagine squeezing a rubber ball in your hand with your fingers held slightly apart and you get the idea of the effect.

This is why it is recommended that you focus on the abdominal work place in general. You can still do some abdominal exercises, especially if your ultimate goal is to have a strong abdominal wall or a six pack, But Avoid what is your training center, Cardio should be the focus. Cardio and stay active throughout the day - The more you move the more it burns.

Adopting an active lifestyle and cutting sugar foods rich in saturated fat eventually lead to a smooth and healthy belly. It takes patience and patience is paramount in this case. If it precipitates and forces your body to lose fat more quickly than it is comfortable with it you will not have time to adjust - the skin cells will not adapt to change and that will end with a sac hanging in a stomach that can not be corrected after , Without surgery. Sudden changes in your lifestyle, extreme dietary and physical conditions will also make your body panic and switch to emergency mode under your metabolism and keep extra of anything you can eat by reserving everything and anything you can guarantee, from your Point of view, their survival.

Rapid weight loss is temporary weight loss just because. The only way to achieve permanent results is to introduce conditions below, you can keep the rest of your life. Small changes gradually to your way of life will make a big difference in the long run. Doing nothing too radical and that will end up with more weight that has been in the moment has a relapse or leaves your workout and diet.

weight loss

Action plan⇾

Do cardio and high burn burnouts, but do not forget to change things. Our bodies adapt to any monotonous training and optimize expenditures = burn minimum fat energy. The trick here is to keep your regime fresh: Do HIIT (high intensity interval training), jogging and sprints, body weight and strength training circuits. The more confusing your body is the better of the results you get. Implement the regular daily exercise in your life and make your goal to complete at least one daily routine, even if it is just a few sets.

Reduce portion sizes. Not everyone can afford to eat healthy, with fresh fruits and vegetables every day not to mention fresh seafood or better quality of oil, most of us have to comply with "healthier". The easiest way to do this is to make small adjustments in food quality and reduce portion sizes. Even eating noodles and rice in small amounts in the long run will result in fat loss. These things can always be decorated with eggs or frozen vegetables like carrots, broccoli and cauliflower, peas and green beans in the microwave. Catchup sugar ditch and rich sauces made with butter and see that your belly melts.

Take mental breaks and take the time. Stress may well be the source of all evil. Let's eat more when we are stressed for comfort and can not process foods we eat properly either. The best way to deal with stress is to take some time and get rid of a stressful problem or situation for a few minutes. Take a break and play a fast game on your mobile phone or browse Imgur site for a boost mood instantly, switch to something different or even better, do a quick micro training - Drop down and do 10 consecutive burpees with 10 jumps . It often only takes a few minutes to eliminate stress and then sits down and works best for the rest of the day.

Getting rid of a stomach requires patience and regular work, better decisions on a daily basis and keep fresh at all times. Work is needed, Unfortunately, there are no shortcuts that will give you permanent results but it is worth discussing.

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