Is oatmeal good for weight loss? Why oatmeal for weight loss? What are the benefits of oatmeal for weight loss? Here are answers to this and more on how to use oatmeal to lose weight.
Types of Oatmeal
Cut or ground oat plant seeds are used to make the various variations of oatmeal. The different variations of oatmeal result from the way oatmeal are processes: steel cut oats, rolled oats, quick oats, and instant oats. These various types of oats all start as oat groats, commonly known as unbroken or unprocessed oats. Processing oats give it its distinctive taste and also inhibits it from turning sour.
Steel-cut oats, also known as the Scottish or Irish oats, is made up of whole groats cut into small pieces. Steel-cut oats resemble rice grain cut into small pieces. The small pieces in Irish oats preserve the nutritional values of oats regarding both high fiber and protein content. The rolled oats also referred to as whole oats, resemble tiny discs. Rolled oats are processed by making them tractable and flat, enabling it to cook faster compared to the Scottish oats. Quick oats are rolled thinner and take more processing time compared to both steel and rolled oats. Instant oats are different from all the other types of oats regarding added artificial flavors and sugar. They are also precooked and the thinnest of all the oatmeal types.
Why Eat Oatmeal for Weight Loss Before Bedtime?
Excess calories in the body are converted to fat or glycogen, leading to an increase in body weight. The low-calorie count in oatmeal is useful for weight loss. Taking oatmeal before bedtime will reduce the chance of one having a high-calorie intake from other types of food. Eating oatmeal before bedtime is a better dieting strategy compared going to bed without eating. It provides the body with the necessary nutrients instead of harming the body through starvation. This helps in concluding that eating oatmeal for before bedtime is not bad for weight loss.
Why Eat Oatmeal for Weight Loss for Breakfast?
Eating oatmeal for breakfast has been scientifically proven to reduce cholesterol level and belly size. Oatmeal has soluble fiber that makes people full and more satiated for hours, a factor that makes taking oatmeal for breakfast ideal for weight loss. Taking oatmeal for breakfast creates a healthy dieting practice without damaging the body. For example, oatmeal can be eaten together with fresh fruits or milk. In addition, it complements other weight loss practices like exercising. Eating oatmeal for breakfast thus has a positive effect as a means of losing weight.
Is Oatmeal Good for Weight Loss?
Oatmeal contains more fiber and fewer calories in every serving compared to bread, doughnuts, eggs and another type of cereal. The low glycemic index contained in oatmeal reduces the rate at which sugar is stored as fat in the body. Low body fat plays a significant role in inducing weight loss.
Steel-cut oats contain soluble fiber that cannot be broken down by during digestion. The soluble fiber is ideal for weight loss as it reduces the chances of one becoming hungry faster, thus making oatmeal highly satiable. Highly satiable foods are essential for weight loss.
The consumption of Oatmeal is recommended for someone who is trying to lose weight as it contains low fat. Oatmeal lowers the LDL cholesterol, a cholesterol that is harmful to the body.
Benefits of Oatmeal for Weight Loss
Oatmeal contains less cholesterol and is rich in fiber. It also has less sugar, which means that there is not excess sugar to be converted to fat by the body.
Protein plays significant roles in building the body. Oatmeal contains a protein known as avenalin which constitutes to eighty percent of all the protein contained in oatmeal. Raw oatmeal also has prolamin, which is a minor protein.
Oatmeal is a quintessential source of carbohydrates. Carbohydrates make up sixty-six percent of raw oatmeal. Twelve percent of the carbs found in oatmeal are fiber while eighty-four percent consists of starch.
Workout requires food rich in fiber and carbohydrates to produce the necessary energy. The consumption of oatmeal provides adequate amounts of carbohydrates and fiber.
Oatmeal Diet Plan
Most successful weight loss testimonies involve the healthy eating plan. The nutritional benefits that accrue from using oatmeal have helped in the creation of an oatmeal diet plan. It is evident that the oatmeal diet plan is primarily based on the consumption of oatmeal.
The oatmeal diet plan has two main phases: phases one and two. Phase one involves the inclusion of oatmeal in three meals daily for a week. The first phase strictly prohibits instant eating oatmeal has it contains additional artificial flavors and sugar. The whole oat is recommended in phase one. Fruits can be added to compliment the nutritional value of the oatmeal.
The second phase includes cutting down the oatmeal intake to at least one or twice a day. The consumption of instant oatmeal is allowed in the second phase. The second phase starts after the first week of the oatmeal diet plan.
The Best Oatmeal for Weight Loss
Steel-cut oats qualify to be plain and organic as it does not have processed additives and flavor. The plain and organic nature of the steel-cut oat is ideal for making porridge and meatloaf. The best plain organic oatmeal is Nature’s Path Organic Original Hot Oatmeal. It contains 190 calories, 34g carbs, and 8g protein. It also lacks sodium.
The Quaker Instant Oatmeal Lower Sugar Maple and Brown Sugar has been recommended as the best oatmeal for weight loss. It has low sugar, more nutritional value, and is easy to prepare. A packet contains 210 calories, 0.5 saturated fat, thirty-seven carbs, and five grams protein.
The Pacific Organic Steel-Cut Oatmeal Apple & Cinnamon has low calories, fat, and sugar. The nutritional composition of the oatmeal is still intact, making it the best-flavored oatmeal for weight loss.
Nature’s Path Organic Qi’a Superfoods Hot Oatmeal Creamy Coconut has slow-digesting fibers and nutritional fats from its ingredients like coconut and oat groats.
For gluten-free consumers, the Bakery on Main Gluten Free Blueberry Scone Instant Oatmeal is the best in the market.
The Quaker oatmeal is one hundred percent whole grain that can be converted to steel cut oats. This type of oatmeal lack sodium and other artificial flavors.
How to Prepare Oatmeal for Weight Loss
- Soak the oats in water for five to six hours.
- Rinse off the water.
- Boil milk and add the oats.
- Add any other ingredients.
Instant oatmeal can either be prepared by adding the oatmeal to boiling water. Or microwaving a bowl containing a mixture of water and instant oat.
Old-fashioned or rolled
For two servings, add a quarter teaspoon of salt to boiling water. Add a cup of rolled oats and stir. Reduce the heat, continue stirring for three minutes. Remove the pan from the heat source and serve the oatmeal.
For a single serving, put half a cup of quick-cooking oats, add a pinch of salt, and a cup of water. Set the microwave on high power level for two minutes. Stir the oatmeal before serving.
For two servings, add a quarter teaspoon of honey or salt to boiling water. Add a cup of steel-cut oats and stir. Reduce the heat, continue stirring for three minutes. Remove the pan from the heat source and serve the oatmeal.
Eating Oatmeal for Weight Loss
An oatmeal protein shake is made by mixing oatmeal with any protein shake. The protein content of the protein shake will depend on the type of protein powder used.
An oatmeal smoothie is a combination of oats, low-fat yogurt, any fruit, fat-free milk, and honey. All these are blended.
The preparation of oat pancakes involves making a smooth puree of egg, oats, sugar, baking soda, wheat flour, and milk. The puree is then used to make the pancakes.
Oatmeal porridge is cooked by adding oatmeal to boiling water and stirring until the oatmeal cooks. Sugar can be added to add a sweet taste.
Oatmeal can be blended with water to make oatmeal water. Natural sweeteners like honey can be added to the oatmeal water.
Adding fruit or butter toppings to cooked oatmeal not only adds flavor to the food but also increases its nutritional value.
- A cup of quick-cooking oats
- Two cups of fat-free milk
- A sliced banana
- Two teaspoons of brown sugar
- A half teaspoon of cinnamon
- Boil milk in a cooking pan. Add oats while stirring. Let the mixture cook for two minutes.
- Add sugar, cinnamon, and banana while stirring.
- Two cups of milk
- A cup of oatmeal
- Two cups of water
- Put the oatmeal, water, and any other additional ingredients in a blender and blend until the mixture is smooth.
- Strain mixture by pouring it through a cheese cloth bowl. Squeeze the milk out of your nut milk bag
- Store your oat milk in the refrigerator for two to three days.
- Two cups of milk
- A cup of steel-cut oatmeal
- Half a teaspoon of honey
- Six blueberries
Mix the milk, oatmeal, and honey in a jar. Shake the mixture. Add the blueberries and refrigerate the oatmeal for eight hours.
- A cup of low-fat yogurt
- A banana
- Half a cup of rolled oatmeal.
- A tablespoon of honey
- Juice (any flavor)
- A cup of ice
Blend all the ingredients in a blender until smooth. Serve.
- Two cups of water.
- A glass of apple juice.
- Half a teaspoon of cinnamon.
- Half a glass of milk.
- Add together the water, apple juice in a cooking pan and let it boil.
- Then add rolled oatmeal and cinnamon.
- Adjust the heat to low and continue stirring the mixture until it thickens.
- Serve the cinnamon oatmeal in a bowl and add milk.
- A cup of milk
- A cup of water
- Half a cup of rolled oats
- One mashed banana
- Green tea powder
- Add milk and water in a cooking pan.
- Boil the mixture and add oats and salt.
- Reduce the heat and stir.
- Add both the mashed banana and green tea powder.
- Thoroughly mix. Serve.