weight loss

Here’s how it can help – HealthifyMe

Written by hana

Oatmeal has a sense of association with wholesome goodness. The photo is an image of a healthy and active person with a bowl of oatmeal. So yes, when one reads about celebrities and their magical weight loss stories, the humble oatmeal always plays an important role. Oatmeal is a nutritious and versatile addition to your breakfast. However, how you introduce oatmeal can affect its effect on weight loss. Avoid sugary additives that add extra calories to make oatmeal a complete game changer.

A dish made with dry oats, whether it’s quick, rolled, or steel-cut, oatmeal is a good staple food for your diet. Thanks to the antioxidant properties, oatmeal stems from a nutrient-rich whole grain that remains low in calories and satiating. So adding oatmeal to your morning breakfast plan doesn’t make sense. It’s an easy way to increase your fiber intake. Moreover, not only is it quick and easy to prepare, but you can customize your oatmeal the way you want.

Is oatmeal good for weight loss?

Oatmeal is full of dietary and soluble fiber, which helps you feel full after a meal. Basically, this means that you feel more full after eating oatmeal than after eating a piece of toast. As a result, you feel less inclined to eat something extra to feel full. Additionally, a study showed that oatmeal, whether from aged oats or instant oats, is more effective for satiety than ready-to-eat cereal. Therefore, you may be able to resist snacking by starting your day with a hot bowl of oatmeal.

Oatmeal has many nutritional benefits, but its protein content remains a concern. So, if you’re eating a bowl of oatmeal for breakfast, incorporating some protein into that meal is a good idea. Additionally, it will help those looking to lose weight stay fuller for longer, which means the calories consumed by the end of the day will also be reduced.

HealthifyMe Note

Oats are a gluten-free whole grain that contains an array of vitamins, minerals, fiber, and antioxidants. So, besides being an effective weight loss food, it also helps you improve your health. Oatmeal can lower blood sugar levels, reduce cholesterol, and reduce the risk of heart disease. However, oatmeal lacks protein. However, you can add any form of protein to your bowl, be it an egg, some yogurt, or even peanut butter.

Ways to eat oatmeal for weight loss

Oatmeal is as versatile as a dish. Steel cut, powdered, or rolled oats are the way to go if you’re looking for a quick way to fill your stomach. Oats, on the other hand, take longer to cook, so don’t put them on the menu if you have a busy schedule. Oats usually come with instructions on how to cook them, so it’s best to follow the steps on the package. The cooking time can range from 5 to 15 minutes, depending on how you like your oatmeal. You can cook oats with water, milk, or a plant-based alternative.

That’s the beauty of a good bowl of oatmeal, the “anything you like” part. Yes, you can have an excellent cup of plain oatmeal, or you can add whatever you like to it! For example, suppose you are a vegetarian and have fewer protein options. In this case, you can mix a spoonful of protein powder with oatmeal or even a spoonful of your favorite unsweetened nut butter.

As healthy as oatmeal can be, you can inadvertently add hundreds of calories to your breakfast if you add a lot of brown sugar, maple syrup, or table sugar. If you want to sweeten your oatmeal, opt for fresh fruit instead of dry fruit and a pinch of cinnamon. Also, making your own oatmeal with a dairy-free milk alternative can support your weight loss efforts. You also want to avoid the greasy layer the next time you mix up a bowl for breakfast.

Protein is always an essential part of a weight loss diet plan. Eat oatmeal with egg whites, nuts, Greek yogurt or cottage cheese to ensure you get extra protein in addition to the 5 grams in oatmeal.

Delicious recipes to make the best oatmeal

Oatmeal, banana and flax

serving size: 1

Calories: 211

Preparation time: 15 minutes


  • Steel-cut oats: 1 cup (about 125 g)
  • Water: 1¼ cups (300 ml)
  • Ground flaxseeds: 1 teaspoon
  • Half a half-ripe banana (sliced)
  • Cinnamon: half a teaspoon
  • Drizzle of almond milk

How to prepare

  • Boil water in a medium sized saucepan. Add oats, flax, banana and cinnamon and stir.
  • Bring it back to a boil and then turn off the heat. Let it sit for 5 minutes.
  • Ladle into a bowl and add almond milk.

To sweeten the oatmeal and give it texture, mash a banana in half once it’s cooked through. Adds perfect sweetness and flavor and improves the texture of food!

Oatmeal and pumpkin spice overnight

serving size: 2

Calories: 230

Preparation time: 10 minutes (Prep time does not include overnight refrigeration.)


  • Rolled oats: 1 cup
  • Hazelnut milk: 1 cup
  • Pumpkin puree: 3 tablespoons
  • Ground ginger: half a teaspoon
  • Ground cinnamon: half a teaspoon
  • Nutmeg: ¼ teaspoon
  • Ground cloves: pinch
  • Sea salt: a pinch

How to prepare

  • Mix all ingredients in the bowl. Cover it and put it in the fridge overnight.
  • In the morning, divide the mixture and stir. Spoon into cups or bowls.
  • Top it with extra pumpkin yogurt or a tablespoon of chia seeds.

Oatmeal mistakes to avoid

There are no major risks to eating oatmeal, but there are some caveats. First, avoid overeating oatmeal in the hopes of losing weight quickly. Oatmeal is rich in dietary fibre, and consuming too much of it strains the stomach and intestines, causing constipation and diarrhea.

Something to keep in mind, too, is that instant oats often come with blended flours, artificial dyes, and added sugars. As a result, it raises the overall glycemic index, which can raise blood sugar quickly. Foods that are high in the glycemic index are not what you want to consume to lose weight. To prevent yourself from falling into the temptation of a quick breakfast, you can make oatmeal overnight. Overdosing on maple syrup and tossing it in a brown sugar can turns oatmeal from a weight-loss breakfast into a fattening disaster.

If you are allergic to flour or have celiac disease, it is a good idea to choose gluten-free oatmeal. Pure oats are gluten-free. However, oats often run the risk of gluten contamination when processed in the same facilities as gluten-containing cereals. Plus, packaged oatmeal with added sugar can be counterproductive to weight loss.

HealthifyMe Note

Packaged oatmeal seems like a convenient option. But she doesn’t like your waistline. Plus, the added flavors and sugars in the packaged varieties can raise your blood sugar levels and lead to a higher-calorie meal than you intended. Interestingly, on a day you want to slow down for dinner, you can make a delicious version with some tofu, egg whites, and chicken.


Oatmeal is one of the healthiest breakfast options you can make for weight loss. But only if you set it up correctly and avoid the inevitable mistakes. You should buy plain, unflavored oats for healthy weight management. To add a zing to plain oatmeal, try tossing in some sliced ​​apples, a handful of blueberries, or some chia seeds. Oatmeal is rich in high-quality dietary fiber. Add a spoonful of protein powder and nuts to boost your oatmeal for weight loss.

Download the Healthifyme app

About the author


Leave a Comment