Is oatmeal good for weight loss, the very first thing that comes to our mind whenever thinking about a bowl of oatmeal, right? This healthy breakfast is perfect to start your day to feel fuller for a longer time.
And the benefits—help you boost your metabolism and enhance satiety—the ultimate goal is to reduce that spare tire.
But, we all know oatmeal is a bit carby, and there are myriad diets that follow limiting carbs. Now, the question arises, are there any weight loss benefits of eating oatmeal?
Let’s find out now!
1. Which Oatmeal Is Best For Weight Loss?
Is oatmeal good for weight loss—depends upon—what kind of oatmeal people eat, the healthy one or the unhealthy one. There are different oatmeal varieties—rolled or old-fashioned oats, steel-cut or Irish oats, and instant or quick oats.
Old-fashioned oats and steel-cut oats absorb more water and are less processed than instant oats. So, choose the right one if you are trying to lose weight.
1.1 Nutritional Value of A Cup of Rolled Oats
According to USDA, a half cup of dry rolled oats contain,
- Calories: 140
- Carbohydrates: 27 grams
- Protein: 5 gram
- Fat: 2.5 gram
- Fiber: 4 gram
- Sugar: 0 gram
- Sodium: 0 mg
- Cholesterol: 0 mg
2. Oatmeal Diet For Weight Loss
Is oatmeal good for weight loss—this is what we think whenever we try to incorporate this nutritious meal into our diet. So, how about following an oatmeal diet that helps you lose weight?
This diet follows a diet plan that includes two phases.
Phase I—You have to eat oatmeal for three meals of the day, and the serving size is 1/2 cup—for the first week. Add some fruits with oatmeal if you want. But you can only eat whole oats, not instant oatmeal.
Phase II—You can eat oatmeal for two meals of the day. You can have some fresh fruits as a morning snack, and for the afternoon goes with nuts or raw vegetables. You are allowed to eat skim milk, as well as low-fat yogurt or cinnamon in your diet. For dinner, eating lean proteins like grilled chicken, and fish is OK.
2.1 Should I Follow an Oatmeal Diet For Weight Loss?
Oatmeal comes with fibers that aid in enhancing the digestive system. If followed correctly, this low-calorie and low-fat oatmeal diet can help you lose weight and makes you stop wondering—is oatmeal good for weight loss or not.
Some other health benefits include cutting down the chances of heart disease and cancer. But before starting with an oatmeal diet plan, you should consult doctors. As it’s a very low-calorie diet—they sometimes suggest raising the calorie intake.
3. Is Oatmeal Good For Weight Loss?
Oatmeal contains a healthy mix of complex carbs, dietary fiber, plant-based protein, and other nutrients like zinc, magnesium, and sodium—making it a power player. When the query is, is oatmeal good for weight loss?
3.1 Oatmeal Is Super-filling And Promotes Bowel Movement
Oats are whole grains and packed with soluble fiber—Beta-glucan, which helps to attract water and make a gel-like formula.
It slows down the movement of foods through your digestive system and makes you feel fuller—according to research by Nutrition Reviews. The starch in oatmeal digests slowly, promoting digestive acid production, making oatmeal an excellent source of resistant starch. It helps control your appetite— which is the best way to lose weight.
The dietary fibers in oatmeals help soften stool and make it passes down quickly and keep your digestion on track.
3.2 Oatmeal Reduces The Chances of Blood Sugar and Heart Disease
Rolled oats are qualified as a low glycemic index food for having GI 55 lower than whole wheat bread—a lower glycemic index means slower blood sugar rise. Oatmeal prevents the spiking of blood sugar too high during and after meals and aids in the control of hunger.
For people with diabetes, keeping blood sugar levels under control can also reduce the risk of heart disease. Furthermore, eating oatmeal regularly may decrease the level of bad cholesterol (LDL) and also reduce waist circumference, according to a study by the Journal of the American Dietetic Association in a group of people.
3.3 Oatmeal Can Control Insulin Levels
According to a study, oatmeal can regulate glucose and insulin levels in our bodies. When the blood sugar, aka glucose level, increases, insulin signals cells to absorb the glucose, and if the amount is too high body converts that into fat.
Foods like oats with low GI —tend to increase the glucose level more slowly—which keeps the insulin level under control, and a low level of insulin is associated with shedding kilos.
4. Perfect Ways To Eat Oatmeal For Weight Loss
Undoubtedly, oats have a myriad of health benefits. But you need to know some other things; if you have that goal—is oatmeal good for weight loss?
4.1 Stop Adding Too Much Sugar and Excess Toppings To Your Oatmeal
Although oatmeal is a healthy diet, adding white or brown sugar, maple syrup, or honey can make you gain weight rather than lose it. Or, if you add toppings like chocolate chips or dried fruit— these will spike up your blood sugar level instantly.
So, instead of this, try to add fresh fruit, chia seeds, nuts, or frozen berries—it will help you get protein, antioxidants, or good fats from your bowl of oatmeal.
4.2 Stop Taking It Plain and Add Extra Protein To Oatmeal
One-half cup of dry oatmeal gives only 5 grams of protein—quite low in comparison to 27 grams of carbs, right? So, make sure you are getting in extra protein to stabilize the blood sugar and enhance satiety to maintain a healthy lifestyle.
In cooked oatmeal, try to add a tablespoon of nut butter or a scoop of protein powder in it. You can incorporate various add-ins like egg, and lean chicken, or include Greek yogurt, and cotton cheese to get extra benefits.
4.3 Stay Away From Flavoured Oats
A well-balanced and healthy diet should include foods, which are less processed and have low GI values. But even the healthy sounded oatmeals like the flavored ones claimed to be healthy are highly processed.
They have less fiber and a higher glycemic index with highly added sugar and other unhealthy ingredients.
So, try to pick the unflavoured oatmeal; otherwise, your aim—is oatmeal good for weight loss—might not be fulfilled.
4.4 Keep Track of Portion Size and Avoid Eating Too Much Oatmeal
Oatmeal can be very carby and high caloric in high amounts, which may interfere with your weight loss goal. So, start with 2 to 3 times a week, then incorporate it into daily meals.
While eating oatmeal, try to drink a glass of water, which will help move the fiber through the GI tract smoothly and drop the chances of stomach pain or bloating.
According to dieticians, half a cup of dry oats is healthy. However, you can also take one cup of oatmeal or more, depending on your height, weight, and physical activity.
Take Home Message
Oatmeal can maintain the metabolism and is helpful to control the appetite while enhancing satiety at the same time. Oatmeal is loaded with beneficial nutrients and soluble fibers, which act as a game-changer for weight loss.
Although, no study found a direct relationship between eating oatmeal with weight loss. But if you eat the oatmeal properly that I mentioned above, you can definitely shed some kilos.
Also, check out, Things to do in Waterton Lakes National Park.
1. Is oatmeal effective for reducing belly fat?
The best food for a flat stomach is oats, which is a superfood for weight loss because it is high in protein and low in calories.
2. How should I make my oatmeal if I want to lose weight?
Weight loss might benefit from oatmeal served with few toppings and extras. However, consuming oatmeal frequently with full milk, chocolate, or an excessive amount of sugar can result in weight gain. Instead, reduce your calorie consumption by mixing low-fat milk or water with your oats.
3. Can you lose weight by eating milk and oats?
Oatmeal and milk are a fantastic combination, especially for those wanting to lose extra weight.