Weight Loss

Oatmeal for Weight Loss: Here’s How It Can Help

Oatmeal is associated with healthy goodness. The image is one of a healthy and active person enjoying a bowl of oatmeal. The humble oatmeal is a key ingredient in many stories of celebrities and weight loss. Oatmeal can be a healthy and versatile addition to your breakfast. The way you prepare your oatmeal can impact its weight loss. To make oatmeal truly transformative, avoid sugary toppings that can add calories. 

Oatmeal is a staple food that can be prepared from dried oats. Oatmeal is a whole grain rich in antioxidants that is low-calorie and filling. Oatmeal is an easy addition to your morning breakfast menu. It’s an easy way to up the fibre intake. It’s quick and easy to make and you can customize oatmeal in any way you want. 

Is Oatmeal good for weight loss?

Oatmeal is rich in nutritional and soluble fiber, which makes it easy to feel full after eating. This basically means that oatmeal makes you feel more satisfied than eating toast. This means that you are less likely to eat more to feel satisfied. Additionally, you will feel less inclined to eat more than necessary. studyResearch shows that oatmeal, whether instant or old-fashioned, is more effective at satisfying hunger than ready-to eat cereals. You may be able resist snacking if you start your day with a hot bowl or two of oatmeal. 

Oatmeal offers many nutritional benefits, but the protein content is still a concern. So, if you’re eating a bowl of oatmeal for breakfast, then incorporating some protein into that meal is a good idea. It will also help people who are trying to lose weight feel fuller for longer periods of time, which will result in fewer calories at the end. 

The HealthifyMe Note

Oats, whole grains without gluten, are rich in vitamins, minerals and antioxidants. Oatmeal is a great food for weight loss and can also help you improve your overall health. Oatmeal can help lower blood sugar levels, lower cholesterol, and lower your risk of developing heart disease. However, oatmeal lacks protein. However, oatmeal lacks protein. You can add any type of protein to your bowl, including eggs, yoghurt, or peanut butter. 

Oatmeal: How to Eat It for Weight Loss

Oatmeal can be used in many different ways. Steel-cut, crushed, or rolled oats are the way to go if you’re looking for a quick way to fill your stomach. Oat groats, on the other hand, take longer to cook, so don’t put that on the menu if you have a busy schedule. Oats are usually packaged with instructions. Follow the instructions to cook them. Depending on how you like your oatmeal, the cooking time can take anywhere from 5 to 15 mins. You can either use water, milk, or a plant based alternative to cook your oatmeal.

That is the beauty of a good bowl of oatmeal, the ‘anything you like’ part. Yes, you can go for an excellent ol’ plain cup of oatmeal, or you can add whatever you like to it! For example, suppose you’re a vegetarian with fewer protein options. You can add a teaspoon of protein powder to your oatmeal, or a spoonful unsweetened nut butter to your favorite nut butter. 

Although oatmeal is healthy, adding too much brown sugar, maple syrup or table sugar to your breakfast could cause you to eat hundreds of calories. For sweetening your oatmeal, add fresh fruit to the mix and a pinch of cinnamon. You can also make your oatmeal dairy-free by using a milk substitute. This could help you lose weight. Next time you make a breakfast bowl, be sure to avoid using fatty toppings. 

Protein is an important part of any weight loss plan. Add egg whites, cottage cheese, Greek yogurt, or nuts to your oatmeal to get additional protein. 

Delicious Recipes for the Best Oatmeal

Banana Almond Flax Oatmeal

Serving Size: 1

Calories: 211

Preparation time15 minutes

Ingredients

  • Steel-cut oats: ½ cup (approx. 125 g)
  • Water: 1¼ cup (300 ml)
  • Ground flax seed 1 tsp
  • Half semi-ripe banana (Sliced)
  • Cinnamon: ¼ teaspoon 
  • A drizzle of almond butter

Method of preparation

  • In a medium saucepan, bring water to boil. Stir in the flax, cinnamon, oats, and banana. 
  • Bring to a boil again and then turn off heat. Let it cool for 5 minutes.
  • Add almond milk to a bowl.

To sweeten and add texture to your oatmeal, you can mix a mashed banana in half right after it is cooked. It gives your food texture and sweetness! 

Overnight Pumpkin Spice Oatmeal

Serving Size: 2

Calories: 230

Preparation time10 minutes

Ingredients

  • 1 cup rolled oats
  • Nut Milk: 1 cup
  • Pumpkin puree: 3 tbsp
  • Ground ginger: ¼ tsp 
  • Ground cinnamon: ¼ tsp
  • Nutmeg: ¼ tsp
  • Ground cloves: A pinch
  • Sea salt – A pinch

Method of preparation

  • Combine all ingredients in a bowl. Cover and let rest for at least one night.
  • Mix the mixture in the morning. Divide and stir it. Divide the mixture into bowls or glasses. 
  • Serve with additional pumpkin yoghurt, or one tablespoon of chia seed.

Oatmeal Mistakes to Avoid

Oatmeal poses no dangers, but there are some things you should know. In order to lose weight quickly, you should avoid overeating oatmeal. Oatmeal is high in dietary fiber, so consuming too much can cause constipation and diarrhoea. 

Also, instant oats are often made with blended flours and artificial dyes. This can raise your total glycemic level, which can quickly cause blood sugar to rise. High GI foods should not be eaten if you are trying to lose weight. You can make your oatmeal overnight so you don’t succumb to the temptation of quick breakfasts. Oatmeal can become a weight loss meal if you add maple syrup to it and then toss it in a brown sugar packet.

Gluten-free oatmeal is a good choice if you have celiac disease or are allergic to flour. Pure oats contain no gluten. However, oats are at risk of being contaminated by gluten if they are processed in the exact same facilities as gluten-containing grain. Prepackaged oatmeal containing added sugar can also be harmful to weight loss. 

The HealthifyMe Note

Prepackaged oatmeal may sound like a convenient choice. It can be a hassle for your waistline. Prepackaged meals can also increase blood sugar levels and make your meal more calorie-dense than you intended. You can make a savoury version of your favorite meal with chicken, egg whites, and tofu on a slow day. 

Conclusion

Oatmeal is a healthy breakfast choice that can help you lose weight. However, it is best to prepare it correctly and avoid making mistakes. For healthy weight management, you must purchase plain, unflavored oatmeal. For an extra kick, add some chopped apples slices, a few blueberries or chia seeds. Oatmeal has high levels of dietary fibre. For weight loss, add some protein powder and nuts to your oatmeal.

Source: healthifyme

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