Oatmeal is one of those popular foods around the world that you will find on most healthy diets, and there are many good reasons for that. First, they are affordable, exceedingly customisable, and are rich in nutrients like fiber and healthy carbs.
Oats are easy to prepare and exceptionally versatile. Research shows that oats can reduce cholesterol, control blood pressure, improve immunity, and reduce the risk of cardiac problems.
Moreover, regular eating of oatmeal has been shown to be an effective strategy to lose weight. Being incredibly versatile, you can add them in milkshakes, smoothies, porridges, and even various desserts like cupcakes, muffins, and cookies.
Oats are associated with many health benefits, including weight loss. So you may want to consider adding them to your weight loss plan at least a few times a week and if you are a woman, we recommend adding these best diet pills. That’s because oats are high in satiating fiber, which prevents hunger binges and controls the need for you to overeat between meals.
However, how you take oats can have a huge impact on the said weight loss benefits. Stick to additives that contribute to nutritional value and support weight loss. Also, avoid fatty or sugary toppings that bring lots of calories.
It is not recommended to restrict your diet to only one food group, but if you’re working towards weight loss, a sensible oatmeal diet might be a perfect strategy. It is important to understand that oatmeal is not such a miracle food type for weight loss. However, it can bring you positive results when consumed as a calorie-restricted diet, alongside other nutritious foods.
How oatmeal helps with weight Loss
There are many significant reasons why oatmeal is such a power player when it comes to shedding pounds. Besides the fact that it is packed with fiber (a nutrient that has been found to accelerate weight loss and improve health), oatmeal is well among the best sources for resistant starch. This is the type that digests slowly and enhances the release of digestive acids that control appetite and accelerate calorie expenditure.
An oatmeal diet works by providing the body with the much-needed fiber, which is essential for digestion. Further, the fiber content in oats may also bind with fat in the intestine, preventing the accumulation of fats.
Nutrition and Metabolism study found that swapping just 5% of daily carbs intake for resistant starch could improve fat-burning metabolism by a whopping 23%. Outside breakfast, you may think of adding oats to meal dishes.
The energy boost you get from oats will boost your workout performance. Better workouts lead to more calorie burning. In one study, runners burned more fat after consuming low-glycemic carbs than those who took high-glycemic carbs.
The fact that oatmeal is rich in fiber makes it take longer to digest, which helps you stay full for longer. The more full you feel, the fewer chances of snacking and overeating. That means you’ll end up consuming fewer calories and hopefully lose weight. Moreover, the body will burn calories while trying to digest oatmeal compared to a sugary cereal or bagel.
Oatmeal diet for weight loss
Different people tend to follow different oatmeal variations for weight loss purposes. But there’s one that is especially restrictive: it’s where individuals consume oatmeal for all three meals in the day. As such, they end up consuming 1,300 calories per day.
Next up is to reduce the meals to just two of them per day. Others choose to have three meals per day, two consisting of oatmeal while the dinner includes lean protein like fish or chicken with cooked vegetables or salad.
The next version is beneficial from a nutritional perspective as it brings you more micronutrients such as essential vitamins and minerals as well. The content of these meals can be changed as per your own conveniences; granted calorie count remains constant.
Perhaps the biggest oatmeal benefit for weight loss stems from its adaptability. You can blend and match toppings, and cook it using varied techniques to get a different-tasting bowl each meal. Thus you’re less likely to get bored with one diet and quit.
Try baking a blend of steel-cut-oats, banana puree, unsweetened almond milk, and cinnamon for a rich-yet-healthy banana bread oatmeal. Ideally, you can bake one big batch on the weekends, then have it in smaller portions for eating throughout the week.
You may use different spices to add more flavor. For instance, a dash of cardamom fresh chopped cherries, while a drop of cayenne pepper can go well in cocoa-flavored oats.
You can make your oatmeal even better for weight loss by stirring an egg white or two as the oat cook, then add your favorite additives. The egg white will not primarily affect the flavor of your oatmeal but will add beneficial proteins.
Oatmeal is not only a portion of healthy food to start your day, but is also great before bedtime. Eating oatmeal improves the release of a serotonin hormone, which calms the mind, relieves stress, and helps you achieve a peaceful state before going to sleep.
This may also help you to avoid getting up hungry in the middle of the night. You will feel relaxed and satisfied throughout the night and ready to start the day right away.
Oats are an excellent source of minerals such as zinc and manganese. They also contain iron and B vitamins. Whole grain oat variety is certainly more beneficial than refined oats, as they are linked with extra benefits such as high fiber content. The soluble fiber present in oats may also help lower cholesterol.
Therefore, eating oatmeal may support weight loss, especially when consumed alongside a calorie-restricted diet. More importantly, perhaps it is that eating oatmeal regularly may improve your nutrition and also. Not to mention that there’s solid research on its ability to improve heart health and lower calorie intake.
Helen Bradfield did her degree in psychology at the University of Edinburgh. She has a particular interest in mental health and well-being.