Oatmeal is known as that basic breakfast that is quick, easy, and yummy to eat, especially on a calorie-deficit diet.
Oatmeal is steamed flour, and it is also commonly known as porridge.
It is known that it contains around 166 calories, comprising 6 grams of protein with 4 grams of fiber, 28 grams of carbohydrates, 4 grams of fat, and 1 gram of sugar; the ideal healthy, calorie deficit breakfast!
Research states that those who have food that contains grains in them live longer; and this mineral-enriched oatmeal breakfast is mainly made of grains.
Sounds perfect? You bet!
But the real question is, does oatmeal make you lose weight?
Oatmeal leaves a feeling within the stomach so you will eat less or with a bigger gap.
It is also perfect for those who are diabetic.
Oatmeal is also extremely cheap, and if you are struggling to find affordable and healthy food, it is the perfect breakfast for you.
If you exercise regularly, oatmeal is an ideal meal for you as it provides many forms of energy, minerals, and vitamins that your body requires.
Because of the reduced amount of sugar in oatmeal, it prevents your blood sugar from rising drastically, as it is a low glycemic index food.
A low GI means that oatmeal has fewer levels of sugar and carbohydrates. Therefore, your blood sugar will not rise and you will not struggle from the feelings of emptiness and hunger in your stomach.
Because of this, insulin levels will remain low, which also contributes to weight loss; as there will not be any blood sugar that is converted into fat.
It boosts your immune system which helps you fight diseases; this can only be done by regular exercise and healthy meals, which makes this a win-win situation!
How to eat oatmeal; the right way for weight loss.
Way 1: Some people eat plain oatmeal but the better way is to add a tablespoon of nut butter, not only for the flavor but for the addition of protein in butter.
If nut butter is unavailable, you can also add chia seeds or almond slivers.
Way 2: Adding on a ton of dry fruit to your oatmeal is definitely delicious, but it cancels out the weight loss effect.
As tasty as dry fruit can be, they carry the same amount of sugars.
Also, since dry fruits contain around 58 grams of sugar, it is not good to have that much sugar content in a single meal.
Way 3: Your oatmeal does not contain the right amount of protein as required.
To increase your protein intake, remember to add in some nut butter, as mentioned above.
If you do not have any nut butter available, you can add Greek yogurt or cheese.
If that too does not sound too appealing to you, just have some Greek yogurt separately.
Way 4: Adding on extra sugars also cancels out the effect of the oatmeal in your calorie deficit meal plan.
Excess fruits are also included in this, along with brown and white sugar.
Therefore, make sure your oatmeal contains the right amount of fruit for the perfect flavor.
Way 5: Putting whole fat milk in your oatmeal is another way where your oatmeal can make you gain weight instead of losing it.
Since a cup of whole fat milk contains 150 calories and one cup of almond milk contains only 40 calories.
For weight loss, swap to almond milk from your whole fat boxed milk.
Way 6: Many people resort to cooking oatmeal while preparing their breakfast.
For a quick meal, you can soak your dry oats with low-fat milk overnight in the refrigerator (or almond milk in that case) with yogurt, chia seeds, and flaxseeds.
These two seeds are excellent intakes of fiber for your body.
Adding a little cinnamon powder and half a teaspoon of honey can make it very delicious.
However, for extra diet-conscious individuals, the honey can be skipped and stevia can be used as a replacement.
Does oatmeal make you gain weight?
Oatmeal can be suitable for weight gain if only you use the right ingredients.
Such as whole milk, a good amount of peanut butter for additional protein, dry fruits, and flaxseeds.
Beware not to use all these ingredients at once, as it will add extra calories that are not required!
However, eating too much oatmeal comes with risks!
Oatmeal is part of those foods that focus on fewer nutrients and come with limited nutrition.
This is also known as a fad diet.
These diets can lead to kidney stones and bigger health problems.
But with a mix of milk and fruits, your oatmeal can be slightly balanced.
Oatmeal is an extremely low-calorie meal, so it is risky to have it daily, especially if it keeps you full for longer, meaning you are eating less.
Not only this, but, if you are allergic to gluten, then oatmeal is not the right meal for you.
Oatmeal should not be solely relied on for weight loss, and it is always good to have other breakfast alternatives as well.
So, is oatmeal good for you?
It should be noted that to have a proper diet, you should also know how to cook the oats properly. Whether you are cooking them in the steel-cut oats manner, or old-fashioned oats, or one-minute oats, and lastly, instant oats.
It is also important that you do not eat too many portions of the oats as they are carb-heavy and the excess amount of fiber can give you stomach pain and other digestion issues.
So, yes, oatmeal can be good for weight loss if eaten with the correct amount of toppings and in balanced portions.