Natural weight loss: Lose weight with oatmeal. Support your diet. Learn more about the effects, dosage and recipes.
To finally reach and maintain the weight that makes you feel good, to lose weight around the belly, hips or thighs – isn’t this a wish that we all have from time to time? Are you wondering how to lose weight most effectively? With so many diets, weight loss pills and other products on the market, it’s often hard to keep track of what’s available. Especially if you are looking for a natural way to lose weight. In this article, we will show you the possible answer: an oatmeal diet.
Why is oatmeal good for weight loss?
Oatmeal is an excellent choice for weight loss because of its many benefits. It is high in fiber, which helps you feel full longer and prevents overeating. Its slow digestion stabilizes blood sugar levels and reduces cravings. It is low in calories and contains healthy nutrients such as vitamins and minerals. Oatmeal can be a valuable part of a healthy weight loss strategy and works best when incorporated into a balanced diet.
How can oatmeal help you lose weight?
Oatmeal[1]can help you lose weight in several ways. First, it is rich in fiber[2]. These fibers bind water, increasing the volume of food that is processed in our gastrointestinal tract. As a result, we feel fuller for longer, which can reduce overall caloric intake. A longer lasting feeling of fullness helps to avoid excessive snacking and overeating.
Another benefit of this superfood is its ability to stabilize blood sugar levels. The fiber in oatmeal helps keep blood sugar levels steady, which can prevent cravings. Stable blood sugar levels reduce cravings for high-sugar, high-carbohydrate snacks. As a result, the natural grain has a health-promoting effect on our blood sugar levels and may prevent people from turning to chemical blood sugar regulators[3] such as metformin.
This is where the carbohydrates found in oatmeal come into play. There are two types of carbohydrates[4]: long-chain and short-chain. Our bodies take much longer to break down long-chain carbohydrates into shorter, more digestible glucose units than they do short-chain carbohydrates.
As a result, long-chain carbohydrates are released into our bloodstream more slowly and continuously, and blood glucose levels are stable[5]. There are no extreme blood glucose spikes, our energy intake is constant, and we feel energized for longer.
Therefore, when we focus on a diet of long-chain carbohydrates, such as those found in oatmeal, we automatically tend to eat less and stay in a calorie deficit, which is essential for losing pounds.
In addition, oatmeal contains important nutrients such as vitamins, minerals, and antioxidants. These nutrients are valuable for health and are absorbed without additional calories and fats.
How many calories are in 50 grams of oatmeal?
50 grams of oatmeal has about 170 calories. 50 grams is about 5 tablespoons, which is the recommended amount for your diet breakfast.
What mistakes should you avoid when eating oatmeal for weight loss?
It is important to avoid certain mistakes when consuming this superfood in order to achieve the best possible weight loss results.
Avoid overloading oatmeal with excessive caloric additives such as sugar, honey, or sweetened fruit. These increase calorie intake and negate the health benefits of oatmeal.
Watch portion size. Oatmeal is nutritious but high in calories. Don’t eat portions that are too large, as this can increase your calorie intake. Also, avoid an oatmeal-only diet. A balanced diet includes several food groups, including fruits, vegetables, protein, and healthy fats.
Instant oatmeal is industrially processed and often contains added sugars and less fiber than unprocessed oatmeal. Choose the less processed variety. Also important to know: Oatmeal can retain water. Our recommendation for grain intake in general is based on adequate water intake to aid digestion. High fiber intake with low water intake can lead to gastrointestinal problems such as constipation.
Lose Weight with the Oatmeal Diet
Variety in preparation is important to maintain the enjoyment of oatmeal. Here are a few delicious recipes you can make and try at home
Try different toppings such as berries, nuts, or yogurt to add variety to your meals.
Breakfast With Oatmeal To Lose Weight
Berries And Nuts:
Ingredients
1/2 cup rolled oats, 1 cup milk (can be substituted with plant-based milk alternatives), 1/2 teaspoon honey or maple syrup (optional, for sweetness), 1 handful fresh berries (e.g. strawberries, blueberries, raspberries), 1 handful nuts (e.g. almonds, walnuts), 1 pinch cinnamon (optional, for added flavor), 1 pinch salt
Instructions
Heat the milk in a saucepan until it begins to boil. Then reduce the heat. Add half a cup of oats. Stir occasionally. Let the oatmeal simmer over low heat for about 5-7 minutes. The longer the oatmeal cooks, the thicker the consistency will be. When the oatmeal reaches the desired consistency, add the honey or sweetener of choice and stir well. Pour the cooked oatmeal into a bowl and top with fresh berries and nuts.
If you like, sprinkle a pinch of cinnamon over the dish for extra flavor. Now you are ready to serve and enjoy your oatmeal breakfast!
The recipe is versatile and can be customized to your liking. You can add different berries, nuts, or toppings to give your breakfast some variety. For those who want to make their oatmeal dish even richer in fiber, we recommend adding psyllium husks.
Smoothie With Oatmeal For Weight Loss
Banana-Chocolate
Ingredients
1 ripe banana, 1/2 cup rolled oats, 1 tablespoon unsweetened cocoa powder, 1 cup milk (can be substituted with plant-based milk alternatives), 1 teaspoon honey or maple syrup (optional, for added sweetness), 1/2 teaspoon vanilla extract (optional for flavor), 1 handful ice cubes (optional for a cooler consistency),
Instructions
Peel and chop the ripe banana. In a blender or food processor, combine the banana chunks, oats, unsweetened cocoa powder, milk, and optional honey or other sweetener and vanilla extract. If you like your smoothie colder and more refreshing, add a handful of ice cubes. Blend until smooth and creamy. You may add more milk to thin the smoothie if desired. Pour into a glass and top with cocoa powder or banana slices if desired. Serve immediately and enjoy!
Protein Shake With Oatmeal For Weight Loss
With Whey Protein To Lose Weight
Ingredients
1/2 cup rolled oats, 1 cup milk (can be substituted with plant-based milk alternatives), 1 scoop (about 30 g) Whey protein powder (variety of choice), 1 ripe banana, 1 tablespoon peanut butter or almond butter (optional for added protein and flavor), A pinch of cinnamon (optional for flavor), A handful of ice cubes (optional for a lower temperature)
Instructions
Blend the oats in a blender or food processor until fine. Add the protein powder and mix well. Add the milk and let the oatmeal soak for a few minutes. Peel and chop the ripe banana. Add the banana pieces, peanut butter (to taste), cinnamon and optional ice cubes to the oatmeal in the blender.
Blend until smooth and creamy. You can add more milk if needed to achieve the desired thickness. Pour into a glass and enjoy!
Oatmeal For Weight Loss For Evening
Vegetable pan with oatmeal
If you like to eat your oatmeal for weight loss in the evening as a hearty meal, we recommend a vegetable skillet with oatmeal.
Sauté your desired amount of oatmeal in a pan with vegetable oil, then add diced vegetables of your choice. Try bell peppers, onions, broccoli, carrots, and more. Sauté until vegetables are soft and season with soy or teriyaki sauce.
The bottom line
In summary, oatmeal can be a nutrient- and fiber-rich addition to a healthy diet that helps with weight loss. Whether oatmeal is used for weight loss in the evening, at breakfast, or in the form of a smoothie or protein shake, it provides long-lasting satiety and helps keep blood sugar levels stable.
It is important to note that oatmeal alone will not work wonders. A balanced diet that includes protein, healthy fats, and fruits and vegetables is essential for long-term weight loss success. In addition, physical activity should be incorporated into your weight loss program, as exercise helps to burn calories and promote health.
Frequently Asked Questions
What is the best way to eat oatmeal for weight loss?
The best way to eat oatmeal is with low-fat milk alternatives (such as almond milk) or water and healthy toppings such as berries and nuts. In addition, choosing whole oats instead of instant oats can provide a more nutritious and satisfying meal due to their higher fiber content.
Can oatmeal help you lose weight quickly?
Oatmeal is not a miracle food. You won’t lose weight faster by eating oatmeal alone. A balanced diet and regular exercise should be part of your weight loss plan. It’s also important to approach weight loss with a mindset that focuses on long-term, sustainable change rather than quick fixes.
How much oatmeal do I need to lose weight?
A reasonable amount of oatmeal per day can be part of a healthy diet. For a diet breakfast, about 50 grams of oatmeal is appropriate. However, this will always depend on individual conditions and needs. It’s also important to consider your total caloric intake and make sure portion sizes are in line with your weight loss goals.
Can you lose belly fat with oatmeal?
Oatmeal can be part of a low-fat diet. However, targeted belly weight loss requires a holistic diet that integrates all aspects of nutrition and exercise. It’s important to remember that spot reducing fat in specific areas of the body is not possible, and a comprehensive approach to weight loss will be more effective.
Resources
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- Anderson, J.W., Baird, P., Davis, R.H., Ferreri, S.P., Knudtson, M., Ashraf Koraym, Waters, V., & Williams, C.L. (2009). “Health benefits of dietary fiber.” Nutrition Reviews, 67(4), 188–205. doi: Read Article.
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- Chandel, N.S. (2021). “Carbohydrate metabolism.” Cold Spring Harbor Perspectives in Biology, 13(1), a040568–a040568. doi: Read Article.
- Thomsen, M.N., Skytte, M.J., Amirsalar Samkani, Martin Hansen Carl, Weber, P., Astrup, A., Elizaveta Chabanova, Fenger, M., Frystyk, J., Hartmann, B., Holst, J.J., Thomas Meinert Larsen, Sten Madsbad, Faidon Magkos, Thomsen, H.S., & Thure Krarup (2022). “Dietary carbohydrate restriction augments weight loss-induced improvements in glycaemic control and liver fat in individuals with type 2 diabetes: a randomised controlled trial.” Diabetologia, 65(3), 506–517. doi: Read Article.
Leonard Eberding is a pharmacist, an executive, and a board-certified specialist in medication therapy management. Mr. Eberding holds a bachelor's degree in biochemistry from SUNY Binghamton University and a doctorate in pharmacy and philosophy from the University of Florida. He is also a contributor to numerous health magazines, where he uses his knowledge of pharmacogenomics to help patients get on the right medications the first time, rather than relying on trial and error.
