Eating oatmeal 3 times a day can help you lose weight. Oatmeal is packed with fiber and low in calories, oats are the perfect solution for those looking to maintain or lose weight. What's more, their soluble fiber can help to reduce cholesterol levels as well as inflammation in the body.
In order to lose weight, you should consume around 250 grams of oats a day. One portion of oatmeal contains 40-50 grams, so if you are on an oat diet you should eat about 5 portions a day.
Though oatmeal is said to help you lose weight, having too much of it can lead to malnutrition and muscle mass shedding. This is because oatmeal is rich in fibre, which keeps you full for longer, so your body loses the ability to signal you to eat more throughout the day.
You can definitely eat oatmeal three times a day and lose weight so long as you restrain yourself from excessively adding toppings and sweeteners to your oatmeal.
Oatmeal is a good option for breakfast because it can help a person to feel full for a long time. However, it does not provide the nutrients that a person needs on a daily basis. This makes the oatmeal diet a poor strategy for long-term weight loss.
A Bowl of Oatmeal May Help Reduce Belly Fat
According to a study that looked at adults who have type 2 diabetes, oats helped reduce blood sugar, blood lipids, and weight better than a control group that ate a healthy diet but no oats.
Mix with water, low-fat milk, or plant-based milk.
"Top with cinnamon and 1 to 2 tablespoons good fat [such as] walnuts or flaxseeds." Young also says adding fruit on top is the best way to make your bowl sweet and still make oatmeal for a flat belly.
Phase 1: Eat oatmeal for three meals for one week. Eat whole oats instead of instant oats. You can add some fruits to oats during this phase. Phase 2: During the second week, you need to eat oats for at least one or two meals in a day with healthy low-fat options for the rest of the meals.
To enhance the nutritional value and flavor of oatmeal for weight loss, you can add various ingredients. Consider incorporating fresh or frozen fruits like berries, sliced bananas, or diced apples for added fiber and natural sweetness.
Risks of the oatmeal diet
While oats and oatmeal are very filling and may help you lose weight, it is a very restrictive eating plan and does not provide the nutrients that a person needs on a daily basis. The oatmeal diet is a very low-calorie diet that may not be safe for everyone to maintain a healthy diet.
The Bottom Line
Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer.
How much oatmeal is too much? You should probably not eat more than one cup of oatmeal at a time. More than one cup of oatmeal is considered to be too much oats to eat at one time.
They are high in minerals, protein, fiber, and vitamins (1). Moreover, their high fiber content promotes satiety, thus decreasing your energy intake (2). So, following an oatmeal diet and replacing the meals completely with oats keeps your hunger in check and helps you shed 15 to 20 lbs within 6 to 8 weeks.
Raw Essentials Rolled Oats
With a shelf life of 365 days, the Raw Essentials rolled oats are considered one of the best oats for weight loss in India. Induced with the goodness of Beta-glucan, proteins, and fiber, they make a delicious vegetarian option for those who wish to lose weight and stay healthy.
How can overnight oats help you lose weight? Oats over all are beneficial for all those who are looking to lose some extra weight. Overnight soaked oats are very high in their fibre content, which keeps your stomach filled for a longer period of time. It even helps in clearing out your digestive tract.
The healthiest way to eat oatmeal is cooked in milk with fresh fruit on top. The milk helps add extra protein and makes the oats creamy. The fruits add a delicious sweetness! You can also use almond milk or your favorite non-dairy milk.
Consuming oats containing beta-glucan for 12 weeks can also lead to reductions in BMI, body fat, and waist-to-hip ratio, found a study in the journal Plant Foods For Human Nutrition.
There is no particular time to eat oats. You can consume the oats at lunch and dinner too. This cereal, however, is consumed in breakfast mostly. It contains fiber, magnesium, complex carbohydrates, etc, which help in keeping your tummy full for a longer time, thus, reducing overeating.
An easy way to start losing weight is by adding oatmeal to your diet. Whether you start eating it for breakfast, or even eat it for both breakfast and lunch, and then follow that up with a healthy dinner, oats can kick-start your weight loss journey.
Oatmeal. Hot or cold oatmeal might help prepare your body for sleep and keep you full throughout the night. Oats contain magnesium as well as melatonin, the sleep hormone. Consider making a batch of overnight oats with dried fruits and seeds for a simple nighttime snack option.
Eggs = Less Calories
So, eggs have an advantage over oatmeal if you are planning to cut on your calorie intake and shed those extra kilos. Eggs have a nutrient called Choline that helps to reduce belly fat. Studies have shown that people who are overweight are usually deficient in choline, especially women.
Because oats are known for helping with weight loss and making you feel full for longer hours, it is a great idea to add oats to your weight loss regimen. Mix half a cup of regular unprocessed oats with 1 cup of skimmed milk. Have this for breakfast 3-4 times a week for best results.
Simple tip #1: Make oatmeal with milk (or a non-dairy alternative) versus water. Not only does oatmeal made with water taste way less delicious, but you're also missing out on the extra protein staying power that milk will add to the breakfast. Water will also make the oats more gummy instead of creamy.