Is there any better food than oatmeal for weight loss?
Let’s start this article with the #1 main benefit of oatmeal, the one thing that makes makes oatmeal such a good breakfast for losing weight:
It’s slow digesting.
This means a couple things. For one, it helps keep you feeling full longer (curbing hunger and cravings). Another benefit of slow digestion is that oatmeal provides a steady source of energy that doesn’t spike your blood sugar levels.
What Makes Oatmeal Such A Great Breakfast for Weight Loss?
Most people think of oatmeal as being healthy, but don’t really take strategic advantage of the true benefits of oatmeal for weight loss. What are those true benefits?
Well, first let’s look at what oatmeal IS. I don’t mean that it’s the seed of the something plant or whatever. I mean practically speaking, to you—what is oatmeal? Well…oatmeal is carbs.
A serving of oatmeal has 150 calories, and about 110 of those come from carbs.
Now why is this a benefit? After all, there are plenty of carbs out there—rice, potatoes, fruit, bread, pasta, pancakes, sugar, etc. But what makes oatmeal unique is that it’s…
- One of the few slow-digesting carbs that will help you feel full longer
- Cheap and easy to prepare, store, & travel with.
- Long-lasting, so it won’t go bad easily like potatoes and other starches can.
- Delicious! (Especially with the right additions.)
- Naturally gluten-free (unless it was cross-contaminated in the factory), which of course is not true for most grains, breads, pastas, & cereals.
It should go without saying, but I’ll say it anyway:
To get the benefits of oatmeal, you should avoid oatmeal that has been processed with lots of added sugar. Instead, just get plain oatmeal (steel cut or old fashioned) and use your own additions to make it tastier.
You may also be aware that oatmeal is good for you! Some health benefits of oatmeal include:
- Reduces LDL cholesterol
- Improves blood pressure
- Reduces risk for heart disease
- Reduces risk of cancer
- Helps with weight loss
- Protects against type 2 diabetes
- Improves immune system
- Normalizes bowel movements
Note: Do you practice intermittent fasting? Not a problem. Just have your oatmeal “breakfast” at 12-2pm.
Add These Things To Your Oatmeal
For my money, these are the absolute BEST oatmeal additions around. After the list I’ll tell you why.
(Note: these are affiliate links, which means if you click from here and then buy the product I will get a small percentage of that profit. The cost is still the same for you either way. Know that I only recommend products I have used personally and loved, so these are very much heartfelt recommendations.)
- Whey protein (adds protein to make it a more complete meal; proteins like ON’s with sucralose also add some sweetness to your oatmeal)*
- Nuts & seeds (add healthy fats)
- Cinnamon (may help reduce insulin resistance)
- Blueberries (great antioxidant, more fiber)
- Chia seeds (omega 3s, more fiber)
(There’s no link for blueberries or nuts & seeds because you can get better prices at the grocery store.)
So, why are these the best additions?
In particular, I highly recommend adding whey protein and some kind of healthy fat (chia seeds, coconut oil, almonds, almond butter, etc.) to your oatmeal, if you’re eating it by itself.
Oatmeal, by itself, is not a complete meal. Like I said, it’s about 72% carbs—so in order to make it a complete meal you need to supplement with more protein & fat.
The #1 mistake people make with oatmeal is eating it by itself without any extra protein & fat to make it a more balanced meal.**
* Note: If you microwave your oatmeal, I would recommend adding your whey protein AFTER microwaving. Whey powder is made to mix with water and drank, not to be cooked.
** Also, please note that if you’re eating oatmeal along with other food (eggs, meat, etc.) then you may not need these additions.
Overnight Oatmeal for Weight Loss (AKA, How To Cook Oatmeal Faster & Easier)
Old-fashioned oats are really pretty quick & easy to prepare. You can just pop them in the microwave for 2-4 minutes and they’ll be hot and ready to eat.
But if you want to save time during your morning routine, give “overnight oats” a try:
- Add your oats & water to a glass jar.
- Add your extra ingredients (chia seeds, etc.).
- Stir it up & put on a lid.
- Pop it in the fridge overnight.
And voila! Overnight oats. The next morning you can grab that glass jar and a spoon to eat your oatmeal in the car. Feel free to eat it cold or heat it up (I recommend glass rather than plastic because it can be safely reheated).
Steel-cut oats are a little different. While old-fashioned oats cook in just a few minutes, steel-cut oats take a good 30 minutes on the stovetop.
Luckily, I found a convenient way to make overnight steel cut oats as well:
- First, toast them in a pan with a little bit of butter or healthy oil. Just a few minutes until you start to get that “toasty” smell. (Do this gradually and not too hot. You don’t want to burn them.)
- Then add water (1 cup of oats to 3 cups of water).
- Heat it to a rolling boil.
- Then shut it off and go to bed!
One last trick: try grinding up your oatmeal with a coffee grinder. This will make them smaller, which makes them cook faster because they’ll absorv water faster. They’ll have a little bit more of a porridge-y consitency. (The only downside is the potential for a slight coffee taste.)
Final Tips to Help You Lose Weight with Oatmeal
Here are some more clever ways to use oatmeal for weight loss:
- Use them in place of breadcrumbs
- Add them to pancakes or other baked goods
- Bulk up a smoothie with oats
- Make a big batch of oats in a slow cooker for big groups (great for Christmas breakfast when you don’t want to be wasting time in the kitchen)
- Thicken up sauces, soups, and stews
- Swap it for granola, which is often full of added sugar & fat
- Add oats to hamburgers to reduce fat (just watch the carbs). I know it sounds crazy, but it’s a cool way to reduce fat & calories while adding fiber. If you eat your burger without a bun, this will also turn your hamburger into a complete meal with protein, fat, & carbs.
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