Oat diet: lose 5 kg in 1 month –

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Two tablespoons of oatmeal for breakfast will keep your cravings from appearing too soon. That’s because food has a soluble fiber called betaglucan, responsible for delaying digestion, increasing satiety and decreasing hunger throughout the day. “Furthermore, this substance helps control blood sugar and lower cholesterol”, says functional nutritionist Luana Grabauskas, from São Paulo.

Already the insoluble fibers present in oats stimulate the smooth functioning of the intestine, fighting constipation. Not to mention that this cereal is a stronghold of B-complex vitamins, essential to keep your energy up – all the best for those who work out!

The type of oats that have the highest amount of fiber is bran (comes from the outer layer of the grain), followed by flakes and flour. If you don’t want to consume it for breakfast, you can put two tablespoons in a small pot, carry it in your bag and add it to any meal of the day.

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To eat after training

Finished working out? Okay, it’s time to feed. You need to eat carbohydrates, to replenish the energy spent during gymnastics, and protein, which will prevent the loss of muscle mass. If you train early in the morning, replace your morning snack with a natural sandwich (2 slices of wholemeal bread with green leaves, tomato slices and tuna) or, then, opt for 1 protein bar (which also has carbohydrates in its composition).

If you work out between lunch and dinner, try a sandwich or bar for an afternoon snack. Those who do gymnastics well at night should consume the protein bar at supper.

Menu

The 1,300-calorie meal plan features oatmeal as a highlight: it will help you control hunger. Prepared by Luana Grabauskas, the menu remains practical. All you have to do is choose one option from each meal and prepare the menu for the week:

BREAKFAST

Option 1

1 glass (200 ml) of green juice (blend 1 kale leaf, 4 mint leaves, 1 cress leaf and 1 pineapple slice) 1 mashed banana with 2 col. (soup) of oats and 1 col. (dessert) honey

Option 2

1 cup. (tea) of coffee with soy milk and sweetener 1 slice of light whole wheat bread with 1 col. (dessert) light margarine 1/2 papaya with 2 col. (Oats Soup

Option 3

1 pot of skimmed yogurt with 2 col. (soup) of oats 1 apple

Option 4

1 cup (200 ml) of soy milk mixed with 4 chopped strawberries and 2 tbsp. (soup) of oats 2 light wholegrain toast with 1 col. (soup) of light cottage cheese

Option 5

1 pot of skimmed yogurt with 2 col. (soup) oatmeal 4 light wholemeal cookies 1 pear

Morning snack

Option 1

1 fruit (8 strawberries or 1 slice of melon or 1 plum or 1 small bunch of grapes)

Option 2

1/2 cup. (tea) dried fruit

Option 3

1 mashed banana with 2 col. (soup) light granola

Option 4

1 glass (200 ml) natural fruit juice with sweetener 2 Brazil nuts

Option 5

4 light wholemeal cookies 1 box of coconut water

LUNCH

Option 1

1 plate (dessert) of green leaf salad, cucumber and grated carrot seasoned with 1 drizzle of olive oil, salt and lemon 3 col. (soup) brown rice 2 col. (soup) of lentil 2 col. (soup) of cauliflower or cooked zucchini 2 slices of lean roasted meat 1 fruit

Option 2

1 plate (dessert) of lettuce, tomato and onion salad seasoned with 1 drizzle of olive oil, salt and lemon 3 col. (soup) brown rice 2 col. (soup) of chickpeas 2 col. (soup) cooked beetroot 1 omelet made with 2 eggs, oregano and basil 1 fruit popsicle

Option 3

1 plate (dessert) of green leaf salad seasoned with 1 drizzle of olive oil, salt and lemon 3 col. (soup) brown rice 2 col. (soup) cooked soy 2 col. (soup) of cooked pumpkin or broccoli 1 fillet of chicken, fish or grilled red meat 1 bonbon

Option 4

1 plate (dessert) of salad with green leaves and carrots seasoned with 1 drizzle of olive oil, salt and lemon 3 col. (soup) brown rice 2 col. (soup) of beans 2 col. (soup) cooked eggplant 1 breast or 1 skinless roasted chicken leg 1 raisin banana or 1 cinnamon-roasted banana

Option 5

1 plate (dessert) of green leaf and tomato salad seasoned with 1 drizzle of olive oil, salt and lemon 3 col. (soup) wholegrain pasta with sugo or garlic and olive oil 3 col. (soup) of ground lean meat 2 col. (soup) cooked pod 3 col. (soup) fruit salad

AFTERNOON SNACK

Option 1

1 light cereal bar

Option 2

1 cup of lemon balm tea with sweetener 2 light wholemeal cookies

Option 3

1 pot of skimmed yogurt with 2 col. (soup) light granola

Option 4

3 almonds 3 dried apricots 1 box of coconut water

Option 5

1 cup (200 ml) light soy juice 1 fruit

TO HAVE LUNCH

Option 1

1 plate (dessert) of green leaf salad seasoned with 1 drizzle of olive oil, salt and lemon 3 col. (soup) brown rice 2 col. (soup) of cooked cauliflower or broccoli 1 fillet of grilled chicken, fish or red meat 1 tablet (25 g) of dark or semisweet chocolate

Option 2

1 plate (dessert) of green leaf salad and tomato seasoned with 1 drizzle of olive oil, salt and lemon 3 ladles of cassava soup with pieces of shredded chicken 3 col. (soup) fruit salad

Option 3

Sandwich with 2 slices of light whole wheat bread + chopped arugula and lettuce leaves + 1 tbsp. (soup) grated carrot + 2 col. (soup) of tuna in water with grated onion 1 slice of pineapple with 1 chopped mint leaf

Option 4

1 plate (dessert) of salad with green leaves and carrots seasoned with 1 drizzle of olive oil, salt and lemon 3 col. (soup) brown rice 2 col. (soup) cooked zucchini 1 omelette made with 1 egg, tomato and basil 1 baked apple with cinnamon

Option 5

1 plate (dessert) of salad with green leaves and carrots seasoned with 1 drizzle of olive oil, salt and lemon 3 col. (soup) wholemeal pasta with sugo sauce 1 thigh or roasted chicken breast 2 tbsp. (soup) cooked eggplant 1 slice of melon

SUPPER

Option 1

Option 2

1 cup of lemon balm tea with sweetener 1 light wholemeal cookie

Option 3

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Option 4

1 cup (200 ml) soy-based milk blended with 1/2 chopped apple

Option 5

1 cup (200 ml) orange juice blended with 1/2 grated carrot