Research has found consuming oatmeal may lower the risk of all causes of death, including heart disease. Now that we’ve established oatmeal can be an excellent addition to your diet, let’s get into five ways oatmeal can help you lose weight, according to Goodson. Research out of Harvard reveals these juicy gems can speed metabolism and block fat absorption. You’ll find anthocyanins in most berries, but blueberries are one of the best sources. These powerhouse nutrients are also known to enhance insulin sensitivity, lowering unimeal review risk for energy-draining blood sugar swings and type 2 diabetes.

How to Prepare Oatmeal for the Oatmeal Diet

If you have a condition which extends the length of time it takes to digest your food, you should exercise caution because oats may not be an appropriate dietary inclusion for you. If you have coeliac disease or non-coeliac gluten sensitivity check labels to confirm it is gluten free. Oats don’t themselves contain gluten but most commercial brands are processed in facilities that also process gluten-containing grains like wheat, rye and barley. Cross-contamination may also occur if the oats are grown too close to wheat crops.

Practice Portion Control

After looking over the sample plan below, maybe you’re wondering how to come up with your own personalized diet plan. And if you want to limit your plan to plant-based foods only, start here to build a 7-day vegetarian meal plan. The low fat, low calorie food has been proven, among other health benefits, to be good for weight loss. While the 7-day oatmeal diet is a great kickstart, it’s advisable to transition to a more balanced, long-term eating plan to maintain your weight loss.

• This is particularly true if someone increases their oatmeal intake suddenly without gradually introducing it into their diet.
• No self-respecting scientist is going to spend grant money trying to uncover the wonders of eating inordinate amounts of a single grain for several weeks.
• Potentially yes – oats can be a useful addition to a weight loss diet.
• If you want to lose weight sustainably, Nikolakopoulos says to make oatmeal with steel-cut, old-fashioned, or rolled oats, as opposed to instant oats.
• Studies show that consuming oats and oatmeal helps promote the amount and variety of healthy gut bacteria in people with and without gastrointestinal conditions.
• Our content is created with the support of qualified professionals and based on well-established research from trusted medical and scientific organizations.

Elevating oatmeal breakfast

This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility. Find more information on snacking on oats in our Are Overnight Oats Healthy? Join the millions who have discovered that Noom is the smartest way to not only lose more weight—but also keep it off—to live better, longer.

Promotes Gut Health

Iron is a mineral that helps create hemoglobin, a protein in red blood cells that carries oxygen. Magnesium is a mineral that’s essential for several bodily functions, including nerve and muscle function. Your body needs small amounts of selenium to make antioxidant enzymes, which help protect your cells against damage. Constipation is characterized by less than three bowel movements per week. Oatmeal is a source of soluble fiber, which helps regulate bowel movements to prevent and treat constipation.

Add them to pancakes

It was initially developed as a possible treatment for diabetes in 1903 but was soon discovered to have properties that supported appetite control, too [1]. For the best fat loss results, you should be eating the least refined and processed oats. This means you should choose steel cut oats, Irish oats or old-fashioned oats (rolled oats), which are much less processed, over instant oats and quick oats.

Crash diets like the oatmeal diet can actually slow down your metabolism instead of boosting it. This is because when you drastically reduce your calorie intake, your body goes into “starvation mode”, where it tries to conserve energy by slowing down your metabolism. This can make it harder for you to lose weight in the long term and potentially lead to weight gain once you resume normal eating habits.

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The oatmeal diet‚ when incorporated thoughtfully and as part of a balanced approach to nutrition and lifestyle‚ can offer significant health benefits. However‚ it’s crucial to understand the nuances of oat composition‚ potential risks‚ and the importance of a holistic approach to health and well-being. Remember‚ dietary choices should be personalized and guided by individual needs and preferences‚ always consulting with healthcare professionals for personalized guidance.

Give brunch a healthy makeover

Oatmeal contains a high amount of dietary fiber, which helps you feel full and satisfied after eating it. This makes oatmeal a great option for those who are looking to lose weight as it can keep you from snacking or overeating throughout the day. Incorporating oats into your diet should go hand in hand with regular physical activity to maximize weight loss results. You should aim for at least 30 minutes of moderate exercise per day, such as walking, jogging, cycling, or yoga. Physical activity helps burn calories, boost metabolism, and improve overall health (7). A balanced https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/your-guide-to-healthy-eating-habits-that-stick diet combined with daily exercise can lead to more effective and sustainable weight management.

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Variety is essential to prevent becoming bored with your meal choices. Switch up your oatmeal routine by trying different types of oats such as steel-cut, rolled, or instant. In addition, you can mix in various fruits, nuts, and spices to keep your oatmeal enjoyable and nutritious. Cooking your oatmeal with water or low-fat milk is an excellent way to keep the calorie content low. Whole milk or cream can significantly increase the calorie count, so using water or a lower-calorie milk alternative keeps the meal light while still creamy and delicious.

Nutrition Information

It’s important to customise your meals while maintaining a well-balanced diet. Gradual adjustments and seeking guidance from nutrition experts ensure a sustainable approach to harnessing the benefits of oats for weight loss. Integrating oats into your weight loss strategy requires thoughtful choices and a touch of creativity. Whether you prefer the robustness of steel-cut oats, the convenience of rolled oats, or the quick preparation of instant oats, selecting the right type is a crucial initial step. Taking a look at serving sizes helps you to control the calories you consume like including it in low-calorie Indian snacks. Although oats are nutritious, eating large servings will not support your weight loss goals.

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A typical serving size of cooked oats is approximately half a cup. The oatmeal diet has been around for decades and originally gained popularity due to its promise of quick weight loss. The diet primarily involves eating only oatmeal for all three meals, together with some fruits and vegetables in between. While it may seem like a simple and easy way to lose weight, there are several reasons why you should avoid trying this fad diet.

Ahead, registered dietitians share more benefits of oatmeal, whether it’s helpful for weight loss, and the best preparation tips for your next bowl. After we finished the baked oatmeal dish, I decided to try something different. Because I’m more of a savory than sweet breakfast-eater, I asked Weisenberger for a suggestion. My oatmeal experiment started the day after Thanksgiving, which was perfect timing. While oatmeal is generally a healthy breakfast option, try to choose a plain version rather than one with added sugars.

A healthy immune response can protect you against harmful pathogens like bacteria and viruses. Some evidence suggests beta-glucan prevents atherosclerosis (hardening of the arteries) and neurodegenerative diseases. Beta-glucan maintains healthy digestion and prevents gut inflammation.