[Experience story] Diet by eating oatmeal for 2 weeks

Oatmeal is gaining popularity due to its high nutritional value and convenience. In the article, I introduced that it is effective for intestinal activity and diet, but in this article, I will introduce how to actually eat it and the diet experience I tried for 2 weeks.

Table of contents

  • Oatmeal can be arranged freely! Depending on the seasoning, any Japanese, Western, or Chinese flavor can be created.
  • [Oatmeal recipe 1] Oatmeal porridge
  •  [Oatmeal recipe 2] Rice oatmeal (oatmeal rice)
  • [Experience story] “5 benefits” of eating oatmeal for two weeks
  • What should I pay attention to when doing the oatmeal diet?
  • Is it bad to eat too much oatmeal…?
  • Successful oatmeal dieters appear one after another on SNS
  • Check out the special feature on intestinal activity in the October 2022 issue of the magazine “Halmek”!

Oatmeal can be arranged freely! Depending on the seasoning, any Japanese, Western, or Chinese flavor can be created.

Oatmeal has become popular among diet-conscious people in recent years. I introduced the reasons why oatmeal is popular among dieters and health-conscious people in the basic article on oatmeal .

[Oatmeal recipe 1] Oatmeal porridge

Oatmeal itself has no flavor, so basically you will eat it with your favorite seasoning. If you like brown rice or barley, it probably has a smooth taste. Simple rice porridge is the basis.

simple rice porridge
Easy rice porridge with dashi granules (recipe provided by Kellogg)

<Ingredients (for 1 person)>

  • 30g oatmeal 
  • 180 mL hot water
  • Dashi granules Appropriate amount

<How to make>

  1. mix all ingredients
  2. Heat in a microwave oven at 600w for about 1 minute and 30 seconds

 [Oatmeal recipe 2] Rice oatmeal (oatmeal rice)

And the other is the so-called “rice oatmeal” that you eat instead of rice. If you put natto on it, natto rice is ready.

natto rice
Natto rice (recipe courtesy of Kellogg’s)

<Ingredients (for 1 person)>

  • 30g oatmeal 
  • 60 mL water

<How to make>

  1. Combine oatmeal and water and heat in a microwave oven at 600w for about 1 minute and 30 seconds.

Side dishes such as cod roe, kombu tsukudani, and nametake mushrooms are also served on the iron plate. By the way, I frequently used sesame oil, sesame seeds, and eggs. If you mix the melted egg and sesame oil and eat it, the taste is perfect.

how to eat oatmeal

[Experience story] “5 benefits” of eating oatmeal for two weeks

I tried eating oatmeal once a day for two weeks. I don’t have a habit of eating breakfast, so I often eat it for brunch before lunch or as a snack when I’m feeling a bit hungry. I didn’t intend to go on a diet, so there were no other changes in my diet or lifestyle. Weight and body fat percentage decreased slightly, but there were no dramatic changes. On the other hand, there are also parts that feel very good.

[Advantage 1] A fourth option that is neither rice nor noodles nor bread has been created

On days when I feel like I don’t want to eat too many carbs, having the option of oatmeal has made eating a lot easier.

[Advantage 2] Easy to eat in a few minutes after thinking about it

There is no need to cook rice or boil noodles, and it can be completed in a few minutes in the microwave. Once I bought it, it lasted for a long time, so I had a sense of security that I could eat it anytime if I kept it in stock.

[Advantage 3] Increased awareness of having a healthy diet

Perhaps because I’m living on oatmeal, I stopped eating unnecessary junk food.

[Merit 4] Surprisingly! Cospa is also good

I have eaten cereal on a daily basis before, but I sometimes eat too much of the sweet and savory type. Assuming that 30g per meal is a guideline, it costs several tens of yen per serving. It was a high-class image, but the cost performance is not bad.

[Advantage 5] I didn’t get tired of it more than I imagined

From porridge, adjust the water according to your mood so that the consistency is similar to that of soft rice. After that, all you have to do is choose the so-called “rice companion”. I didn’t feel tired at all because I could eat it like brown rice.

What should I pay attention to when doing the oatmeal diet?

Oatmeal is rich in nutrients, but inevitably you will get the nutrients that are lacking in a single diet. What should I pay attention to when incorporating it into my diet? I asked Mr. Yasuyo Kishimura, a registered dietitian, about it.

“Oatmeal can supplement the nutrients that women tend to lack, such as dietary fiber and iron. It is not included, so it is recommended to supplement vegetables and fruits containing vitamin C, as well as fish and mushrooms (especially dried mushrooms) containing vitamin D. Calcium is abundant in small fish and dairy products. It would be nice to make it a Japanese-style rice porridge and top it with dried young sardines, or add dairy products.” (Mr. Kishimura)

Is it bad to eat too much oatmeal…?

“Dietary fiber can put a strain on the stomach and intestines of people with weak stomachs, so I think it would be better to start with a small amount or heat it well and eat it. Also, people who have hardly taken dietary fiber so far However, if you suddenly eat a large amount of food, you may become bloated when things get better, so in that case, I think you can improve by starting with a small amount and continuing.” (Mr. Kishimura)

Mr. Kishimura points out that people with gastrointestinal disorders and those with gastrointestinal diseases should avoid it. If you have a medical condition, it would be a good idea to consult with your doctor.

Successful oatmeal dieters appear one after another on SNS

Oatmeal is attracting attention as a so-called “low GI” food that is rich in dietary fiber and low in sugar, so it does not cause blood sugar levels to rise and does not cause weight gain. On SNS, there are many examples of successful diets by replacing rice with oatmeal. Everyone is introducing various arrangement methods, so it will be a reference for how to eat.

Mr. Korezo, who succeeded in losing 40kg by adopting oatmeal, is a celebrity in the oatmeal world. The diet book “Oatmeal Rice Diet Recipe”, which introduces popular recipes on SNS, is also a bestseller. Korezo’s Instagram and Twitter where he posts the latest information are also full of useful information.

In addition, if you search for oatmeal x Instagram, you can find people who are trying to diet with oatmeal. How about incorporating oatmeal into your diet while referring to a variety of recipes?

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