Oatmeal for Weight Loss: How to Prepare Your Bowl for Results

Oatmeal serves as one of the best options for weight loss because of its nutritional value.

Since weight loss is all about calories in and out, oatmeal gives you just the right balance.

Looking at its nutritional profile, oats are a bunch of carbs topped with fiber and lots of nutrients.

Tending to be a low-calorie food, they balance the weight loss strategy well!

But the calorie count per bowl of oats also depends on the way it has been cooked. Thus, affecting if you will ever lose weight with oats or not.

Hence, for weight loss, oats can be a good idea only when you follow the right protocols.

And for that, here we have the perfect tips for you.

Oatmeal and Weight Loss – Why is Eating Oatmeal Good for Weight Loss?

According to studies, diets containing a good amount of grains are good for losing weight around the lower abdomen.

And surprise, every type of oats is rich in fibers and plant protein.

In fact, what makes oats a good choice is the special sort of fiber that it holds – beta-glucan that promises weight loss.

Beta-glucan is a promising weight loss booster according to many studies and reviews.

It’s a soluble fiber that supports healthy weight management by curbing appetite. Additionally, water makes the digested food thicker and slows down the speed with which it moves.

This makes you fuller and reduces your cravings for sugar too.

Apart from that, oats are also nutrient-dense and don’t let your low-calorie diet affect your energy levels.

But the oats that actually work are the ones that are crunched on time!

Hence, here your instant oats might be a great disadvantage.

This raises an important question, as to which type of oats is best for weight loss!

Different Types of Oats – Which One is Good for Weight Loss?

While searching for oats through the shelves of the supermarket, you might wonder, what makes all these varieties of oats different?

All sorts of oats originate from the oats plant that grows in cool temperatures. But once harvested, they are modified for various needs:

• Whole oat groats – They are just the kernel of the plants and take the longest to cook. 
• Steel-cut oats – Their main attractive feature is their small size.
• Scottish oatmeal – They can come in a variety of sizes and do not take as much time to cook.
• Rolled oats – They are oval-shaped and take around 10 minutes to cook.
• Instant oats – They have a lighter texture and are aimed at a quick breakfast.

But out of all these oats, only the instant oat is not as beneficial in cutting down weight as the others!

Apart from that, you can even choose your oats based on the nutritional chart given on the label of the packets.

Ideal Nutrition Value of Oats for Weight Loss

All types of oats are whole grains and have similar nutritional contents which don’t vary much.

They provide you with:

• Fibers
• Vitamins – like Vitamin B1
• Minerals – like phosphorus and magnesium

But the modifications like the toppings or the add ons make the overall nutritional value vary.

Another thing that influences the quality is the quantity. They are usually measured by weight and volume.

Depending on how much you cook and what you add, you can either end up cutting calories or adding more nutrients.

Apart from that, the following chart will help you pick up the right oats for your weight loss:

Once you are done choosing your oats, it’s time to decide about the best time to eat oats for weight loss. And how to prepare it the right way!

How to Prepare Oats for Weight Loss?

Oats are a good breakfast for weight loss!

When you start your day with oats, it not just boosts your metabolism but also keeps you full for hours reducing those mid-morning snack cravings.

Also, to make this breakfast light and healthy, add up healthy toppings like fruits.

Try going for oats with milk instead of water to add some proteins, calcium, vitamins, antioxidants, and healthy fats.

Though, people are often concerned about oatmeal calories with milk.

So, does oats with milk increase weight?

It can if there are too many added calories. Use low-fat milk or rather go for almond milk instead of dairy milk.

Having said that, you may also prefer having oats with water but that will not have the added nutrition of milk.

Moreover, apart from all the toppings, try controlling the portion sizes by using measuring cups and spoons.

This will make sure that you don’t go overboard with the calories and stay under the limit.

You can also make out healthy nutritious breakfasts by using the following recipes.

7 Healthy Oatmeal Recipes for Weight Loss 

Oatmeal is good for weight loss when cooked the right way.

Follow the following recipes and take special care of the ingredients and the cooking technique to get a healthy dose of nutrients.

Use little maple syrup, where required, to just add taste or rather skip it to control the overall calories. 

#1. Apple Pie Oatmeal

Ingredients:

• 1 cup steel-cut oatmeal
• 2 cups almond meal
• 1 thinly sliced apple
• 2 teaspoons cinnamon
• Maple syrup (optional topping)
• 1 cup of unsweetened applesauce

Instructions:

• Take a medium-sized saucepan and add almond milk, oatmeal, and maple syrup.
• Heat the pan on a low flame and let the milk absorb in the mixture.
• Now add apple sauce and stir. If your taste buds love soft apples, add them now, but if you like them crunchy, keep stirring.
• Let the applesauce and the milk absorb the entire mixture for 15 to 20 minutes and put off the flame. Serve with your favorite garnishing.

#2.  Maple and Brown Sugar Oatmeal

Ingredients:

• ½ cup oats of your choice
• ½ tsp cinnamon
• 1 tsp maple syrup
• ½ tsp brown sugar

Instructions:

• Boil 1 cup of water in a small saucepan and add oatmeal with cinnamon on a low flame.
• Stir until the oatmeal absorbs water.
• Add the maple syrup and stir. Now, move this mixture into a bowl and sprinkle brown sugar.

#3. Banana and Almond Butter Oatmeal

Ingredients:

• 2 cups of unsweetened almond milk
• 1 banana thinly sliced
• 2 tablespoon almond butter
• 2 teaspoons honey
• 1 cup oats of choice

Instructions:

• Take a medium saucepan and add almond milk with oatmeal.
• Heat the mixture on a low flame until the oatmeal absorbs most of the milk.
• Now add half of the banana slices and almond butter, mix until it absorbs enough milk.
• Take two bowls and pour out the mixture while topping with the rest of the bananas and drizzle with honey.

#4. Overnight Oats

Overnight oats are good for weight loss when used with the right ingredients.

There is endless customization to overnight oats.

You can either try the following recipe or go for other customizations:

• Layer a jar with oatmeal.
• Add slices of blueberries or strawberries as per your choice.
• Put another layer of greek yogurt.
• Add the oatmeal again.
• The last layer will be of berries and yogurt.
• Let it refrigerate overnight, dig into it for early morning bliss.

#5. Lemon Blueberry Oatmeal

Ingredients:

• 2 cups of almond milk
• 1 cup of oats of your choice
• Vanilla extract
• 2 tablespoons of dried blueberries
• 2 teaspoons of lemon zest

Instructions:

• Combine almond milk, oats, vanilla, and berries in a small saucepan, cover it, and heat on a low flame for 15 to 20 minutes.
• Add the lemon zest and move the mixture to a bowl.
• Dig into this bliss with a cup of green tea for an added boost to the metabolism

#6. Oatmeal with Peaches and Cranberries

Ingredients:

• 2 cups almond milk
• 1 cups oats of your choice
• 1 teaspoon vanilla extract
• Zest of ½ lemon
• 1 and a half spoon of chopped dried peaches

Instructions:

• In a medium saucepan, add the almond milk, oats, peaches, and cranberries.
• Cover and heat on a low flame while letting the milk absorb in.
• Stir until you start seeing bubbles and then again after every 5 minutes. Remove from the flame and add lemon zest and plate it.

#7. Maple Almond Oatmeal

Ingredients:

• ¼ cup of oats
• 1 tablespoon sliced almonds
• 1 teaspoon maple syrup
• ¼ cup of greek yogurt
• Nutmeg and cinnamon

Instructions:

• Take a large pan with almond slices, flip them until they start smelling good.
• Cook the oatmeal separately and sprinkle nutmeg and cinnamon when done. 
• Add the maple syrup and yogurt and stir.
• Top with the almond slices.

In most of the recipes here, we’re using almond milk, but you can switch to your regular milk too.

Apart from that, people are often seen making mistakes while cooking oatmeal for weight loss.

The following checklist helps you in avoiding such mistakes that can change the outcome of your oatmeal diet.

Avoid Unhealthy Oatmeal Eating Patterns to Lose Weight!!

People often stick to queries like, how to eat oats for weight loss.

But what actually should be the prior concern is how not to eat oats for weight loss.

Following are some mistakes to avoid when planning an oatmeal diet for cutting pounds:

• Eating packages of flavored oatmeals.
• Adding too much sugar to your oatmeal.
• Not adding protein sources like milk or plant milk.

With that coming to an end, we must also not ignore the other amazing benefits that support the weight loss journey with oats.

Other Health Benefits of Oatmeal

Oatmeal is good for weight loss not just because it curbs appetite but also because of the other amazing benefits that support your body when managing weight:

#1. Rich Source of Proteins

Oats contain around 10.9 grams of protein every 100 grams. 

However, though they contain many amino acids that help in muscle synthesis, they lack leucine which is known as a complete protein.

This makes it important to add protein sources with oats.

A healthy protein source can actually be a great addition for lasting weight loss. So, try adding protein for weight loss.

#2. Aids Indigestion

These fibers help in boosting your metabolism that helps in smooth digestion.

#3. Lowers Cholesterol

Cholesterol is the biggest enemy of weight loss.

And oats help in reducing the amounts of bad cholesterol helping not only in keeping your liver healthy but also speeding up fat metabolism.

#4. Slow Release of Energy

Despite reducing your appetite, a cup of oatmeal doesn’t compromise energy levels.

It offers enough energy for your daily chores and workouts as well.

#5. Gluten-Free Breakfast

The most important factor that decides which packet of oats you pick is gluten.

Most of the organic oats are free of gluten, but often packaged oats are processed in facilities that may expose the final product to gluten.

Wrapping Up

Oatmeal has several important vitamins and minerals that aid easy digestion and fuel workouts. Thus, proving helpful in weight loss.

Also, oats prove to help manage weight as they have low-calorie content.

Though there are many varieties of oats, the best ones are considered to be the steel-cut ones.

They absorb more water than any other oats and help you stay full for longer durations.

But is instant oatmeal good for weight loss? 

Well, we wouldn’t recommend it as your first choice. Rather, go for other varieties that are proven good for weight loss and are much less processed.

Also, have a good idea of how much oatmeal should you eat to lose weight to not exceed your daily calorie intake. 

For instance, one bowl of quaker oats is good for weight loss.

A Little Tip:

Go ahead and have chia seeds and oats for weight loss!

Chia seeds are already popular because of the numerous weight-loss theories surrounding them. And oats add to the benefits.

FAQs

Have a look at these questions to get all your answers before using oatmeal for weight loss. 

#1. Does oatmeal help lose belly fat?

Yes! 

Oatmeal has a good content of proteins with lower calories, making it a superfood for weight loss and toning your tummy. 

They take time to digest and, hence, also curb your appetite by making you feel full. Plus, they also are slow energy releasers keeping you fit and fine while also adding fewer calories.

#2. How much weight can you lose with an oatmeal diet?

According to studies, oatmeal aids in rapid weight loss as it balances the in and out of calories. 

Through reviews, people also claim that oatmeal can be effective for losing 4 pounds in just a week.

#3. Is it bad to eat oatmeal everyday?

Till now, no such digestive issues have been found in people eating oatmeal daily. Rather they serve as good support for easy digestion while also supplying quality nutrients.

#4. What happens to your body when you eat oatmeal everyday?

There are many benefits of eating oatmeal every day like:

• Lower blood sugar
• Healthy cholesterol level
• Reduced constipation
• Less skin irritation
• Weight loss
• Fewer digestion issues

#5. How much oatmeal should I eat a day?

According to health experts, eating one serving is 40 grams of oatmeal in a day but the specific answer lies in the type of oats you eat.

#6. Is it OK to eat oatmeal at night?

Yes, in fact, they have many benefits when you take them as your dinner. They curb down midnight cravings and even help you sleep peacefully.