Updated: 04.11.2020 – 07:23
Five quick recipes
Healthy and good for your figure: Oatmeal breakfast
A study found that eating oatmeal for breakfast can help you lose weight. Start your day with these five quick tips.
A study of overweight people in New York showed: After a Breakfast Oatmeal test subjects during the day ate surprisingly 30 percent less. The reason: Complex carbohydrates keep you full longer. Blood sugar levels also remain stable longer after eating oats.
It means: Because less of the fat-burning hormone insulin is circulating in the blood, the fat shrinks. The high protein content in fruits stimulates the metabolism. When plant protein is converted into body protein, the body uses energy. Oatmeal is also one of the best sources of magnesium. This is important for the figure because this mineral improves the supply of oxygen to the cells and thus the burning of fat.
Oatmeal breakfast provides a strong immune system
Packaged foods contain especially valuable soluble dietary fiber beta-glucan. It binds water and turns into a stable gel in the intestine. This protects the intestinal mucosa, absorbs toxins and transports them. The swelling also increases the volume of intestinal contents and this stimulates peristalsis. Large fruits are good for the stomach because they bind excess acid. The so-called “resistant bacteria” promotes the production of good bacteria. Another benefit: the dietary fiber beta-glucan effectively lowers cholesterol levels and thus prevents heart disease.
Oatmeal can also work wonders for constipation, indigestion and inflammation of the stomach lining.
What is better: gentle or gentle?
This is simply a matter of taste. Because whether thin (small leaf) or hearty (large leaf) – oyster flakes are always a wholesome product, only the production differs. For small leaves, they are cut into pieces before the small leaves are removed from the large leaves. The difference when eating: It’s a little creamier with thin slices, a little more fruity with crunchy ones.
Instant or instant rolls can also compete because they are made from whole-wheat oat flour. Because they melt quickly, however, they are more suitable for breakfast than night meals.
Easy and Overnight: Five Oatmeal Recipes for a Thin Line
It’s that easy! You prepare your oatmeal the night before (takes no longer than 5 minutes!), put it in the fridge and then spoon it to your heart’s content – sweet or savory – in the morning.
Right glass: Nightshades are best prepared in wide mouthed jars with lids. 500ml is a good size, leaving enough room for mixing and spooning. If you’re not hungry in the morning, just cut your meat back to lunch. Pack the glass and you’re done!
1. Overnight Oats with Vanilla and Orange
An excess of vitamin C from oranges helps to burn fat. The smell of vanilla puts you in a good mood in the morning.
RECIPE: Slice 2 oranges. Mix the juice (about 100 ml) with 5 tablespoons (50 g) of pepper flakes. Add 100 g of natural Greek yogurt (0.2%) and 1 pinch of vanilla powder. Cut the flesh of 1 orange into small pieces and add its juice to the pepper mix. Pour over a jar and refrigerate. Sprinkle with 1 tablespoon (5 g) of crushed almonds in the morning.
Nutritional values: 360 kcal, 7 g F, 53 g KH, 21 g E
2. Overnight Oats with Cucumber & Basil
Basil tannins and oils are good for digestion. Cucumber enzymes cleanse from the inside, eliminate bad bacteria in the intestines.
RECIPE: Mix 50 g of pepper with 100 ml of tomato juice. Peel ½ cucumber (150 g), finely chop the seeds and add to 100 g of Greek yogurt (5.0%). Finely chop 8 basil leaves and add them. Put the cucumber yogurt on the pepper. In the morning, cover with 1 teaspoon of pine nuts (10 g) and pour.
Nutritional values: 330 kcal, 12 g F, 39 g KH, 16 g E
You can learn how basil can help you lose weight here.
3. Overnight Oats with Banana & Coconut
cocoa beans provides healthy fat for all important metabolic processes. banana balances fluid balance with plenty of potassium.
RECIPE: Mix 4 tablespoons (40 g) with 100 ml of sugar-free coconut drink. Cut 1 small banana (110 g pulp) in half. Grind half of it with cheese and mix it with pepper. Cut the other half in half again lengthwise and cut into thin slices. Mix with 50 g of Greek yogurt (0.2%) and add to the paste mixture. Cover and refrigerate. Consume 2 tablespoons (4 g each) of coconut flakes in the morning.
Nutritional values: 360 kcal, 8 g F, 53 g KH, 20 g E
4. Overnight Oats with Beetroot & Dill
Essential oils from dill are good for food. The plant substance betaine from almonds strengthens the liver and bile.
RECIPE: Mix 50 grams of crushed oats with 100 ml of almond juice. Cut 6 carrots (70 g) and 6 slices of almonds (glass, 70 g). Mix 70 g of low-fat quark (0.2%) with 1 cup of sparkling mineral water until creamy. Cover the flowering vegetables. Finely chop 3 dill sprigs and add it. Close the jar and put it in the refrigerator. Sprinkle with some freshly chopped dill in the morning.
Nutritional values: 320 kcal, 5 g F, 50 g KH, 18 g E
5. Overnight Oats with Apple & Cinnamon
A good pinch of cinnamon keeps blood sugar levels stable for longer. Pectin from apples supports the elimination of toxins.
RECIPE: Add 100 g of apple pulp without adding sugar, mix with 50 ml of water and 1 teaspoon of cinnamon and mix with 50 g of peppermint. Chop 1 small apple (eg Topaz) and add it to 100 g cottage cheese (0.2%). Grind some cinnamon and put it on the meat of the pepper, cover it with a lid and put it in the refrigerator.
350 kcal, 5 g F, 56 g KH, 21 g E
Here you can read why.
(All recipes are for 1 person)
More creativity: Develop your own recipes
You definitely have a taste for it! And since you already have some experience with overnight oats, you can get creative and develop your own recipes. The possibilities are endless!
Just follow these basic rules:
- In order for fruits to swell, they need enough liquid. Start with a ratio of 1 (oatmeal): 2 (water, juice, tea). Add more or less liquid depending on whether you like it particularly creamy or slightly al dente.
- Experiment with spices such as cinnamon, vanilla, cardamom, ginger powder, cumin, paprika, chili – this saves sugar and salt.
- Stir vigorously again in the morning and evening before meals.
- Only in the morning add the ingredients that should remain sour to the finished portion.
The bottom line: Oatmeal is great for breakfast—and can help you lose weight
Oatmeal – eaten after waking up – makes you slimmer. Especially when the other ingredients used again draw this effect. And the best thing about it: such an oatmeal breakfast is really tasty – regardless of whether it is prepared sweet or spicy. Just try our recipes.
Here are some other breakfast tips when you’re on a diet:
You can find more information on our topic pages for everything to do with oysters, delicious breakfasts or diets in general, guides and recipe suggestions.