It's best to eat oat bran several times a day for weight loss

During weight loss, it is recommended to consume oat bran 1-2 times a day, with 10-20 grams per serving. The specific intake needs to be adjusted comprehensively based on individual metabolic differences, dietary structure, exercise intensity, digestive tolerance, and calorie deficit requirements.

1. Metabolic differences: For those with a higher basal metabolic rate, the frequency can be appropriately increased to 2 times per day. Oat bran is rich in β - glucan, which can slow down gastric emptying, but excessive intake may inhibit mineral absorption. Individuals with thyroid dysfunction should consult a nutritionist to adjust their dosage.

2. Dietary Matching:

As a staple food substitute, it is recommended to consume it once for breakfast or lunch, paired with high-quality protein such as eggs or Greek yogurt. If the intake of carbohydrates throughout the day is insufficient, it is recommended to supplement with bran products once during meals to avoid eating high fiber vegetables together and prevent bloating.

3. Exercise consumption:

Strength training days can be increased to 2 slow carbon supplements, and avoid consumption for 1 hour before and after aerobic exercise. The high-intensity interval training population needs to cooperate with a combination of fast and slow carbon, and relying solely on bran may lead to insufficient energy supply.

4. gastrointestinal adaptation:

The initial consumption should gradually increase from 5 grams per serving, and the frequency of bloating should be reduced. The water absorption and swelling rate of bran can reach 25 times. It is recommended for patients with irritable bowel syndrome to consume it every other day, while ensuring a daily intake of 2000ml of water.

5. Calorie control:

Each 10 grams of bran contains about 35 calories, which should be included in the daily total calorie intake. For those who adopt a 16:8 light fasting diet, it is recommended to concentrate intake during the early stages of the feeding window. Ketogenic diet individuals should be aware that the net carbohydrate content may affect ketone body levels.

Oat bran, as a high-quality source of dietary fiber, is recommended to prioritize original flavor products without added sugar. Brewing with 200ml of warm water can enhance satiety. During consumption, it is necessary to monitor bowel movements. If there is persistent constipation or diarrhea, use should be suspended. Long term substitution of staple foods may lead to a deficiency of B vitamins. It is recommended to switch to whole grains such as brown rice or quinoa for 2 days a week. When supplementing bran after exercise, 5 grams of whey protein powder can be added to improve protein utilization, but individuals with renal insufficiency need to carefully control total protein intake. Special groups such as pregnant women or diabetes patients should obtain professional guidance before use.