You can't. Oats do have many benefits, but in fact, they are super high in calories. Take100g oats as an example, the calorie is 389 calories, while the same100g white rice has only 148 calories. If you use oats instead of white rice, you may consume too many calories if you use the same amount.

Starch comes from miscellaneous grains and helps to burn fat. People who want to lose weight can cook brown rice, oats, coix seed, corn and sweet potato together to make whole grain rice, which not only has satiety, but also has enough dietary fiber and nutrients.

From a nutritional point of view, the starch of white rice is too delicate, which is not conducive to weight control. People who want to lose weight can eat more low GI foods, such as mixed brown rice, oats and coix seed, instead of white rice.

"Don't eat starch, be careful to get fatter! Wang Jinkun said that there is a folk prescription for losing weight and not eating starch. The theory is that too much starch intake may lead to obesity in the waist and abdomen. But in fact, starch is the main source of body energy, and it is not easy to get fat unless it is taken in excess.

Outpatients often see that some people who don't eat starch at all are prone to hunger in the process of losing weight. If they can't stand hunger, they will overeat. Because they eat too much protein and fat, they are more likely to get fat.