Oats are a nutritious grain that brings many health benefits. In addition, on beauty groups, people also tell each other effective weight loss tips from this ingredient. Despite its popularity, many people still wonder how many calories are in 3 tablespoons of oatmeal and the details for a 7-day weight loss menu. Refer to the content included in this article. My Auris will tell you an effective weight loss diet with oats.
How many calories in 3 spoons of oats? Doctor’s Q&A
On average, about 100g of raw oats will contain about 389 calories. But usually, we will use a spoon or spoon to measure oatmeal. It is estimated that each spoonful of oats will be equivalent to 40g, providing the body with about 155 calories. From there, the number of calories in 3 tablespoons of oats will be around 466 calories.
The calorie content of oats is considered by experts to be quite high, however the calories are mainly fiber and vegetable protein, so they will make you feel full for a long time, reduce cravings and help you lose weight effectively.
Therefore, nutritionists will often encourage you to eat oatmeal for breakfast to provide great energy for the body and support the weight loss process to achieve high efficiency.
Essential nutritional ingredients found in oats
Oats are a food ingredient with high nutritional content. The number of calories in 3 tablespoons of oats will be about 466, in addition, it also supplements your body with some of the following necessary nutrients:
Carbs (Starch)
In oats there will be 3 different types of starch:
- Fast-digesting starch – Accounts for about 7%: This type will quickly be structurally broken down and absorbed into the body in the form of glucose.
- Slowly digested starch – Accounts for about 22%: The structure is broken down to make it easier to absorb, and also gives you a feeling of fullness for a long time.
- Resistant starch – Accounts for about 25%: Has the same function as fiber, both benefits the digestive system and helps nourish beneficial bacteria.in the intestinal system.
Protein
The source of protein needed for the body in oats is of good quality with 11 -17% dry weight, much higher than many common cereals. More than 80% of the protein in oats is avenallin, which can only be found in pea protein.
On the other hand, avenallin also helps supplement nutrients, increase nutrition and energy, and reduce cravings in the body.
Vitamins and minerals
Currently, there are a number of vitamins and minerals found in oats, including: Phosphorus, vitamin B1, copper, selenium, iron,…
These are all important active ingredients for the growth and development of the body. Promotes metabolism and enhances function in tissue maintenance, supports oxygen transport in the blood, increases immunity,…
Antioxidant
Oats are foods rich in antioxidants, providing many other benefits for users’ health. Among them are:
- Avenanthramides: Strong antioxidant support and reduces inflammation in the arteries, supporting stable blood pressure regulation.
- Ferulic Acid: A common polyphenol antioxidant found in oats as well as some other grains.
- Phytic acid: Supports reducing the ability to absorb some substances that are not good for health.
How to eat oats to lose weight, weight loss menu 7 day
Although oats bring quite a large amount of calories to the body, the abundant fiber will help you feel full for a long time and delay hunger. At the same time, this amount of fiber will cause the body to use available calories for easier digestion.
Therefore, you only need to use a sufficient amount of oats every day to create a feeling of fullness for a long time. Limit seizuresappetite and bring about the expected weight loss effect. In addition, oats also contain many nutrients, minerals and vitamins necessary for the body.
Using a small amount of oats every day will still provide enough nutrients, support metabolism and create energy for human activities, now you will not worry about being overweight or obese.
My Auris will suggest to you a menu to eat oatmeal to support weight loss within 7 day:
| Day | Morning | Noon | Evening |
| 1 | – 1 bowl of oatmeal porridge
– 1 glass of honey lemonade – 1 box of unsweetened yogurt |
– 1 bowl of bird’s nest porridge barley
– 1 plate of vegetable salad – 1 piece of grapefruit |
– 1 bowl of oatmeal porridge
– Boiled vegetables – 1 apple |
| 2 | 1 cup of oats mixed with unsweetened fresh milk | – 1 plate of oatmeal scones
– 1 box of unsweetened yogurt |
– 1 bowl of oatmeal – Steamed chicken breast 100g |
| 3 | – 1 bowl of oatmeal mixed with yogurt and fruit
– 1 boiled egg |
– 1 bowl of bird’s nest porridge barley
– 2 bananas |
– Oats mixed with milk and fresh unsweetened milk
– 1 plate of tomato salad sour |
| 4 | Oatmeal porridge cooked with shrimp, vegetables | – Oatmeal
– 100g stir-fried beef with melon |
– 1 bowl of oats + fresh milk
– 1 cucumber |
| 5 | – Lemon juice mixed with honey
– 1 plate of oatmeal |
Vegetable oatmeal porridge | – 1 bowl of oatmeal porridge
– Mixed vegetable salad |
| 6 | – Oats mixed with fresh milk
– 1 boiled egg |
– 1 plate oatcakes
– 1 glass of orange juice |
– 1 bowl of oatmeal porridge
– Boiled vegetables |
| 7 | Fresh milk oats with butter or strawberries | – 1 cup white rice
– 100g steamed fish – 1 cup pumpkin soup |
Oatmeal porridge cooked with shrimp |
Points to note when eating oats for weight loss
Learning about how many calories are in 3 tablespoons of oats, you probably want to choose to lose weight with oats. When eating, please ensure the following points to note to achieve effectiveness and ensure safety for the body:
- Limit the use of many ingredients or oils when preparing oatmeal dishes while losing weight. Because these ingredients can reduce the effectiveness of oats.
- Only use pure oats, you need to avoid using processed oats.
- Increase the intake of vegetables and fruits, enriching the body with essential vitamins and minerals.
- In addition to a weight loss regimen with oats, you need to have a suitable exercise regimen to help your body become firmer and healthier.
- Add enough water to the body, to enhance metabolism and keep skin healthy.
- Once you have achieved the expected weight loss results with oats, you need to use oats for breakfast to maintain your figure.
Oats are a healthy food and have many special health benefits, use oats properly.will bring more benefits. Hopefully this article has helped you solve the question of how many calories are in 3 tablespoons of oats. A reasonable nutritional regimen along with a daily exercise regimen and a comfortable state of mind will definitely bring you the weight loss results you expect.
Yen Nhi
