Organic is often the most important buzzword among weight loss aspirants and fitness professionals. It refers to the most natural form of foods that you can eat to satiate your hunger and also to get yourself on the highway to a chiseled physique (or figure).
We are offering this article to help you know just how easily you can get started with oatmeal and cinnamon, two of the simplest organic and natural options for the purpose. They pack a great deal of nutrients that one can use to strengthen one’s digestive system and to manage one’s weight.
Let’s get started!
Oatmeal is not a new word for people who are willing to lose weight. It has been a staple breakfast for generations now, but what it is best known for is the nutritious component called oat bran. A porridge made of this all-natural food provides a high amount of a unique fiber called beta-glucan that is good for weight loss and also has several health benefits.
A bowl of oat bran contains about 50% more fiber than the same size of oatmeal. The former is thus more effective in managing cholesterol levels and boosting the weight loss process. In terms of calories too, oat bran wins the race as it has only 66 calories in a 3/4 cup serving in comparison to 124 calories that are found in the same size bowl of oatmeal.
Sources include: USDA
% Daily Value*
Total Fat 1.4 g - 2%
Saturated fat 0.2 g - 1%
Polyunsaturated fat 0.4 g
Monounsaturated fat 0.4 g
Trans fat regulation 0 g
Cholesterol 0 mg - 0%
Sodium 49 mg - 2%
Potassium 61 mg - 1%
Total Carbohydrate 12 g - 4%
Dietary fiber 1.7 g - 6%
Sugar 0.5 g
Protein 2.4 g - 4%
Vitamin A - 8%
Calcium - 8%
Vitamin D - 0%
Cobalamin - 0%
Vitamin C - 0%
Iron - 33%
Vitamin B-6 -15%
Magnesium - 6%
*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs
The above data are compiled from Wikipedia and are verified by USDA.
Oat bran also has more antioxidants, protein, calcium, iron, thiamin, phosphorus, riboflavin, magnesium, and zinc than oatmeal. It is a powerful slimming food. Apart from being low in calories and high in fiber, this superfood is considered one of the most popular breakfast meals in several parts of the world.
Owing to its high fiber content, this organic food has a positive effect on the digestive and immune system. It fills us faster and in a better manner, besides providing most of the required nutrients in proper quantity. Its cereal may taste a bit bland but adding some honey or salt to it will help you get a much better taste.
Here are some benefits of eating oatmeal daily:
Oat bran keeps you satiated for long. It is so because it absorbs the liquid and expands up to 25 times making you full quickly. It keeps you full for a longer duration, which ultimately helps in cutting down the unnecessary calories between the meals!
Note: You can also include buckwheat in your daily list of breakfast options. Widely cultivated in China until the 13th century, this cereal grain packs a lot of nutrients and vitamins. You’d be surprised to know that just half a cup of cooked buckwheat contains 91 calories and 20 gms of carbohydrates!
When you eat food, it is broken down into individual components like carbs, proteins, etc. The calories released from these components are then absorbed into the body. When you consume oat bran, it blends with the intestine and produces a sticky gel called bolus that draws out the toxins from the body.
Oats absorb the nutrient breakdown and flush out the calorie-rich components of fats, glucose, and amino acids through the stool. This process helps to slow down the assimilation of sugar and removes extra calories from the body, thus helping you to stay slim and lose that belly fat faster.
Here is how you can make a porridge of oatmeal using milk:
Take one-half cup of oatmeal
Take one-half cup of milk
Add some sugar or salt to taste
Now boil the milk in a pan
Put the oats in the milk
Cook the mixture in medium heat
Keep the mixture stirring slowly for 20 minutes
Leave it to cool for a few minutes
Top it with dry fruits (optional)
Alternatively, you can also go for oatmeal burgers with soy smoothies every day- it is an excellent source of vitamins and proteins, and tastes just about great!
When trying to shed off those extra pounds, don’t forget to include this fiber-rich food in your diet. It will increase the satiety value, curb appetite, and regulate blood sugar levels. Just remember to combine a daily dose of bran with a blend of a healthy diet and exercise to make your weight loss journey a sure shot success.
Tip: You should consult your nutritionist or healthcare specialist if binge eating, emotional eating, and acid reflux have a say in your daily routine. It would help!
Next up is the interesting case of cinnamon.
Cinnamon is a natural spice that is made from the inner barks of the Cinnamomum tree. This household spice plays an active role in slowing down the process of the food movement in your stomach. It can keep you full for longer durations and its sweet flavor also helps to suffice your sweet cravings.
Cinnamon stands in the same league as the best organic Asian spices that are known for their health-centric benefits like ginger, cardamom, pepper, and mustard. They all are geared to increase the efficiency of the digestive system and to increase our immunity.
Power-packed with medicinal and anti-inflammatory properties, this Asian household spice also features antioxidants that may cut the risk of heart ailments to half. It is also used to treat diabetes and to improve the sensitivity to the hormone insulin.
Here are some benefits of including a moderate amount of cinnamon in our daily diet:
Abdominal fat is a problem faced by many obese people (BMI: 25 to 30). The consumption of this household spice has a positive impact on abdominal fat because it relieves you from the most dangerous type of fat that may be formed on our most vital organs, including that on your tummy. Less belly fat is good for your overall health too.
Expert tip: Calculate your BMI here for free.
Studies have shown that cinnamon can help lower LDL (or Bad) Cholesterol and thus help in improving your cardiac health. A recent study on diabetic patients concluded that including cinnamon in the diet triggered lower LDL levels among the patients over a certain period of regular consumption.
This spice can alter the metabolism levels of sugars, starches, and carbs to promote better health. This can help your body use carbohydrate storage and control its conversion into fat more effectively. Cinnamon and honey together can make big difference to your digestive system and weight loss plans.
Just like peppers, the presence of cinnamon in your body allows your metabolism to speed up just because it takes a little extra energy to metabolize. The boost in the metabolism levels allows you to burn more calories and fasten the overall weight loss process.
Maintaining regulated blood sugar levels is a crucial factor in the weight-loss process. Cinnamon controls the levels of insulin and blood sugar, thus stabilizing your metabolism process. A recent study states that adding cinnamon powder to meals can lower their glycemic index by almost 30% and this can control your blood sugar levels.
The best thing about this wonderful spice is that it can be conveniently added to any meal you make. Here are a few ideas as to how you can incorporate cinnamon into your diet to lose weight:
Have a glass of lukewarm water with cinnamon powder, honey, and lemon.
Sprinkle a teaspoon on your cereal, oatmeal, or porridge.
Add to your green tea or black coffee.
Add into fruit juices or ciders.
Here’s an important tip for you to consider. Always go for fresh cinnamon and avoid capsules and supplements. Incorporating a teaspoonful of cinnamon into your diet can suppress your appetite and help you lose weight and even layers of fat around your abdomen.
Do consider that cinnamon alone can’t help you lose weight. You should rather have a nutritious diet and exercise regularly to achieve your weight loss goals. Most people think it is difficult to leave your dietary preferences and to adopt a more disciplined lifestyle often to stay in shape.
Since Oatmeal and Cinnamon go well together, they are advisable for fitness professionals and those looking to shed some extra pounds. If you are not sure about your pre- or post-workout foods, here are some other alternatives that you can try. We would also advise you to make persistent changes to your lifestyle and dietary preferences for the best results though.
If you understand the basics of the game and are willing to go the extra mile, there would always be interesting and tastier options right ahead of the first turn. We hope you get that perfectly chiseled body shape this year!
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