Eating Oatmeal For Weight Loss


Did you know that eating oatmeal every day can help you lose weight? It’s true! Of course, to lose weight, a lot of other factors need to be accounted for. There are a lot of reasons why losing weight is sometimes difficult. But it’s possible. And when it comes to weight loss, there are numerous proven methods that have been around for decades that can help you achieve your goal.

Health Benefits of Oatmeal-Explained by a Nutritionist

If you crave oatmeal as comfort food, you’re not alone. Per a story from Business Insider, Americans increased their consumption of dry cereals, including oatmeal, during the height of the COVID-19 pandemic. And, based on what research tells us about the benefits of oatmeal, there are good reasons to continue this trend.

Oatmeal is comforting and delicious, but it’s also incredibly good for you, and it’s more versatile than you might think. Here are five reasons to make oatmeal a staple of your diet, as well as healthy ways to incorporate it-even beyond breakfast.
is oatmeal healthy , Close-up of a woman mixing oats flour, banana and blueberries in a bowl.

Oatmeal Is Nutrient-Rich

Per the United States Department of Agriculture (USDA), a half cup of dry, quick-cooking oats, contains about 150 calories, 5 grams of plant protein, 27 grams of carbs, 4 grams of filling fiber, and a few grams of fat. Oats are also bundled with a variety of vitamins and minerals, including iron, magnesium, zinc, selenium, B vitamins, and smaller amounts of calcium and potassium. That’s an impressive vitamin and mineral package for a relatively low-calorie food. This all makes oatmeal a nutrient-dense ingredient.

Oatmeal Provides Antioxidants

According to a 2018 study published in the journal Food Research International, polyphenol antioxidants found in oats possess antioxidant and anti-inflammatory properties. At the cellular level, polyphenols have been shown to help fend off aging and disease by reducing oxidative stress. (Basically, oxidative stress is an imbalance between the production of cell-damaging free radicals and the body’s ability to counter their unwanted effects.)

Furthermore, per a 2017 study published in the journal Oxidative Medicine and Cellular Longevity, due to their bodyguard-like effects, polyphenols have been linked to protection against heart disease and stroke, as well as type 2 diabetes and obesity.

Oatmeal Supports Weight Control

If you’ve avoided oatmeal due to its carb content, you may be delighted to know that this healthy starch actually supports weight management. A 2015 study in the journal Nutrition Research, demonstrated that regular oatmeal consumers have lower body weights, smaller waist circumferences, and lower body mass indexes. They also score higher on the USDA’s Healthy Eating Index, which is a measure of overall diet quality.

Oatmeal’s status as a whole grain is one reason it supports healthy weight management and better overall nutrition. That’s because, unlike refined grains, which are stripped of their bran and germ, whole grains remain intact, meaning they retain both fiber and key nutrients.

Satiety, the feeling of fullness that persists after eating, is helpful for weight control-and oatmeal can have a positive effect on this feeling, according to a small study published in 2016 in the journal Appetite. The researchers compared people’s hunger and fullness levels after having eaten either oatmeal or, another breakfast item, oranges. The result: Not only did those who ate oatmeal have greater satiety, but they were also less likely to snack in the hours after breakfast.

Oatmeal’s Beta-Glucan Fiber Is Health-Protective

A half cup of oatmeal provides about 14% of the daily value for fiber, but the type of fiber found in oatmeal is uniquely protective. A 2019 study from the journal Annals of the National Institute of Hygiene, explained how oatmeal contains beta-glucan, a fiber that’s been shown to not only support healthy immune function but also reduce blood levels of cholesterol and blood sugar. For these reasons, regular oatmeal consumption may help lower the risk of heart disease and type 2 diabetes.

The article further explains how beta-glucan acts as an antioxidant too. In this role, it’s linked to fending off hardening of the arteries, as well as neurodegenerative diseases, such as Alzheimer’s disease. Beta-glucan also helps maintain proper digestive function, prevents inflammation in the gut, and acts as a prebiotic. Prebiotics essentially feed protective microbes in the gut and inhibit the growth of bad bacteria.

In regards to blood sugar regulation, a 2020 report published in the Canadian Journal of Diabetes looked at the use of oatmeal as a short-term intervention in patients with type 2 diabetes. Oatmeal consumption resulted in a significant reduction in blood sugar levels and improved insulin sensitivity. Researchers say the effect is due in part to beta-glucan and concluded that oatmeal can be used as a tool to both prevent and manage diabetes.

I Tried Eating Oatmeal Every Day & Here’s What Happened To My Body

Ever since I got to college, I’ve struggled with breakfast. Either I skip breakfast and run on an empty stomach until lunchtime or my hangover gets the best of me and leads me to an 11 AM brunch feast. It’s hard to find a happy medium. However, all of that changed when I started eating oatmeal once a day for breakfast.

I recently made the pledge to cook up an oatmeal breakfast everyday because I was having a hard time regulating my eating habits. In college, rather than working a 9-5 job and having a steady meal plan, you’re constantly getting invites to spunky restaurants or food-related events. But for some reason, starting the day with oatmeal felt like an attainable commitment to a healthier, more structured routine.
Day 1: Yum!

Oatmeal is tasty. There’s not much else to it. The first day of eating oatmeal didn’t conjure up any earth-shattering realizations about my body, but I figured it took a little time to build up the results.

Day 3: Is my metabolism speedy or what?

One word – FIBER. One cup of oatmeal has about four grams of fiber and I was eating over two cups in the morning. Naturally, I was making bathroom trips more frequently, and they were quicker and easier. In other words, fiber does wonders for #2 time. I was surprised at first, but man, I could get used to this.

Day 7: I am a routine queen

The fiber was really regulating my digestive system. which meant my bathroom schedule was becoming very regular. It’s nice to have a set routine for potty time, so that was a huge and unexpected perk.

My life also started to feel more in sync. There’s something about waking up to do the same thing every morning. Not everything in my day has to have order, but having at least one regimen is comforting.

Different Ways to Consume Oats

You can easily include oats in your daily diet by using them in a variety of dishes like smoothies, muffins, energy balls, and acai bowls.

This diversification will allow you to get your daily dose of oats, without getting bored of the taste. Moreover, they are a great snack to keep at work because all you need is a microwave and water. The combination of protein, fiber, and carbohydrates will keep you full while avoiding the crash that is associated with carbohydrates.

I would like to express that carbohydrates are not bad for you; it is just how you eat them. For example, oats paired with chia seeds and strawberries will give you lasting energy due to the combination, while eating plain oats may make you hungry in a few hours.

Mistakes with Oatmeal that Make you Fat?

Knowing the right way to eat oatmeal can save you from piling on extra calories. Not many people like the taste of oats and yet they forcibly incorporate them in the diet to lose weight, albeit, with a lot of tweaking and adding unnecessary toppings that take oatmeal from being a healthy food to a calorie-dense treat. If you eat it the wrong way, oatmeal can lose all its glory in the weight loss circles.

  1. Flavoured oats are not the same as regular oats: This is the most wrong way to eat oats and that too on a regular basis. Avoid instant oats as they often come loaded with sugar which adds calories without boosting the oats’ nutritional value. Always pick plain oats without added flavours or taste enhancers. These oats claim to add flavour and taste to oats, but they come loaded with artificial sugar, condiments, sugar, vegetable oil, transfat, and various flavour enhancers. If you are eating flavoured oats on a daily basis, you are bound to become overweight in a short period of time.
  2. Are you Overeating this Healthy Food? Yes, there’s no argument that oats are absolutely healthy, but they still have calories, around 300 calories in a single cup. If you eat oats without practicing portion control, the calories are bound to add and take your weight up. It’s important to count the calories of every food item, even though they may seem extremely healthy – to maintain calorie deficit and lose weight effectively.
  3. You can take Oats from a Healthy Breakfast to a High-Calorie Treat This way: Are there are too many high-calorie toppings in your bowl of breakfast oatmeal? You should eat oats with fiber and vitamin-rich toppings. This will help you to lose weight. Fiber helps keep you full, so you’re less likely to overeat, and simply adding more fibers to your diet is one of the simplest ways to shed extra calories. Avoid fatty toppings like peanut butter in order to keep the calorie intake low. Consider strawberries, Greek yogurt, sliced apples, kiwi, oranges to add flavour to the oats. If you want a bit of sweetness, you can add 1 tbsp of honey, but skip sugary syrups, candied fruits, date syrup to spike up the sweetness. Some people even add choco chips to their bowl of oatmeal!
  4. Eating only oats as breakfast? Though oats are quite filling, to make it a wholesome meal and help you motor through the day, eat boiled eggs or any other protein source on the side. A protein and fiber-rich breakfast will keep your cravings away and help you with mindful eating.
  5. Instant Oats vs Rolled Oats and Steel-Cut Oats: Instant oats are the most processed version of oats which is easy to cook compared to rolled oats or steel-cut oats. All three retain their nutritional value but instant oats spikes up blood sugar levels and that’s not good for someone who is trying to lose weight. Rolled oats and steel-cut oats take their own sweet time to cook, but they do not spike up insulin levels and take a longer time to get digested. Switch to rolled oats if you find the texture of steel-cut ones too coarse and hard. That’s the reason why Rati Beauty weight loss programs promotes using rolled oats in their recipes.
  6. Say no to Oats with Dehydrated Fruits: Some boxes of oats have artificial sugars, dehydrated fruits that are rich in white sugar, not a good way to start your day with!
  7. Why add Sugar? We are completely against the idea of cooking oatmeal with refined sugar to make it sweet. What’s the purpose of oatmeal when it spikes up blood sugar and triggers creation of new fat cells with its sugar content?
  8. You are adding low-fat or fat-free milk: When fat content is ripped from food, it usually makes it bland and tasteless. To appeal to the tastebuds of consumers, companies add stuff like heaps of sugar, refined carbs, salt, emulsifiers, and thickeners which add high amount of calories to the body. Such a tendency defeats the whole purpose where one is actually going “low fat” to lose weight. Whole fat milk is much better than skimmed milk or low-fat milk if you are thinking about weight loss. Good fats help the body absorb essential vitamins which are all needed for good health and weight loss in general. Fat is needed to help build cellular membranes and in the production of hormones. If there is an imbalance in hormones, disorders such as PCOD and hypothyroidism will make it much more difficult to lose weight.
  9. You are adding artificial sweetener: Artificial sweeteners are counted as added sugars and offer little nutritional value and are just as bad as white table sugar. Add fresh fruits or banana puree to add sweetness to that bowl of oats and shun white sugar completely to lose weight.

Side Effects of Oatmeal

While oats are safe for most people, there are some potential side effects.

Gastrointestinal discomfort: Some people may experience gastrointestinal distress, such as bloating, gas, or diarrhea, after eating oats. This is usually because of the high fiber content.

Gluten intolerance: Oats do not contain gluten but may be contaminated with gluten during processing. This can cause problems for people with celiac disease or gluten intolerance.

Allergic reactions: Some people may be allergic to oats. Symptoms of an allergic reaction include hives, itching, swelling, and difficulty breathing.

When is the Best Time to Eat Oatmeal?

The best time to eat oatmeal is in the morning. Oats are a great breakfast food because they are filling and can help start your day with sustained energy.

If you are trying to lose weight, you might eat oats for breakfast or as a snack

When is the Best Time to Eat Oatmeal for Weight Loss?

When it comes to weight loss, there is no one-size-fits-all approach. Some people find that eating oatmeal for breakfast helps them to stay fuller longer and makes it easier to control their calorie intake throughout the day.

Others find that eating a smaller breakfast and saving their oatmeal for later in the day helps them to control their hunger better.

There is no wrong answer, and the best time to eat oatmeal for weight loss is the time that works best for you. If you find you get hungry mid-morning, then eating oatmeal for breakfast may be the best option.

If you find you are more likely to overeat at night, saving your oatmeal for dinner may be a better choice.

Ultimately, the best time to eat oatmeal for weight loss is the time that allows you to reach your goals.

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