The Tastiest Ways To Eat Oats To Lose Weight

The Tastiest Ways To Eat Oats To Lose Weight

The cornerstone of any weight loss program begins with a healthy breakfast. Say goodbye to those calorie dense muffins, sugary cereals, and fat dense cream cheese on bagels.

In order to shed off a pound or two a week, your breakfast needs be composed of oatmeal.

Oatmeal is a healthy, affordable and versatile food that can be customized to align with your diet plan and taste buds.

Oatmeal is rich in fiber, antioxidants and complex carbohydrates to provide you with long lasting energy.

In addition, the high fiber content will help you feel fuller so that you eat less during the rest of the day. Here are 4 ways to eat your oatmeal to lose weight.

more: The Worst Foods That Will Increase Your Body Fat Percentage

How To Eat Oats To Lose The Most Weight

1. Don’t Add Sugar or Fat

How many times have you seen your friends order a salad when they are dieting only to drown it with dressing? Adding these extra calories of sugar is counterproductive and prevents your weight loss.

more: The Best Way To Lose Weight Fast Is Contained In This Article, Keep Reading!

Similarly, when you add sugar to your oatmeal you are hindering your weight loss goals. Instead, I suggest you add some healthy fruit like berries, bananas, or applesauce to sweeten your meal.

Furthermore, avoid adding fat to your oatmeal. Peanut butter is ok to have occasionally while dieting. However, a tablespoon of peanut butter has approximately 100 calories, and quickly turns healthy oatmeal into unhealthy oatmeal.

It is also advised to not make oatmeal with whole milk as that is loaded with calories and fat. Some suggest eating oatmeal with just water to keep the calories down.

more: Lose Weight Fast With This 1200 Calorie Meal Plan

Personally, I enjoy my oatmeal with a skim milk and banana. This way I add texture to my oatmeal, but also add protein from the milk and healthy vitamins from the fruit.

2. Add Fiber and Protein

Ever notice how when you eat breakfast you aren’t as hungry throughout the day?

That’s because your body has released hormones that tell your brain you are full and satiated. This in turns releases more hormones that tell your brain to not eat.

more: The 21 Best Foods For Fast Weight Loss

Fiber plays a key role in making you full. It is very filling and allows you to feel satisfied.

It is recommended that the average woman eat 25g of fiber a day and the average man eat roughly 35g of fiber a day. A cup of oatmeal provides 4g of fiber.

You can further increase the fiber content of your oatmeal by adding delicious fiber rich foods such as one cup of raspberries (8g of fiber), one cup of blueberries (8g of fiber), a medium sized pear (5.5g of fiber), or a banana (3g of fiber).

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Try to add some texture to your oatmeal with flaxseed as a two-tablespoon serving contains 4g of fiber and a dose of omega-3 fatty acids!

more: Healthy Oatmeal Recipes For Breakfast

And if you don’t have any fiber, you can even add a scoop of protein (approximately 20 grams of protein), or mix our oatmeal with an egg white (1 egg white has 4 grams of protein).

The added protein will build your muscles, and will also make you feel fuller so you eat less during the day.

3. Don’t Buy Oatmeal in Sugar Packets

A packet of Quaker Maple & Brown Sugar Instant Oatmeal has roughly 160 calories. However, a 1/3 cup of dry oatmeal has approximately 100 calories.

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Sugar oatmeal packets are full of simple carbohydrate sugars that will burn energy quickly. This will make you feel hungry throughout the day and you will overeat.

Instead, eat the dry oatmeal that is not in sugar packets. Dry oatmeal will provide you with long lasting energy throughout the day because that oatmeal is full of complex carbohydrates.

more: 9 Ways Oatmeal Helps You Lose Weight

In addition, by avoiding the sugar packets, you will be able to control the calorie content of your dry oats as you customize your own healthy meal.

4. Eat Slowly And Never Skip Breakfast So That You Don’t Get Mid-Morning Cravings

This is a two parter, and both parts will help you lose weight faster.

First, try to eat slowly during all of your meals. This applies to breakfast, lunch, and dinner – not just when you’re eating oatmeal!

When you eat slowly, you give your body time to send signals to your brain that you’re full. So slow down while you’re eating and you’ll have much more manageable portions.

Second, never skip breakfast so that you don’t get a blood sugar crash in the middle of the morning.

When your blood sugar crashes like that, it makes your body crave unhealthy, processed foods that are packed with added sugar and chemicals.

So avoid the temptation and eat breakfast every day to keep your body powered up and going strong until lunch.

My Favorite Oatmeal Recipe

As a competitive bodybuilder and powerlifter, I am constantly watching what I eat to help me win. But as a doctor, my pager goes off non-stop so I don’t get the luxury to prepare an elegant breakfast.

This inspired me to create my own oatmeal recipe to fit my dieting needs while I am on go!

Each morning I blend together one cup of dry oats, two cups of skim milk, a scoop of protein, and a banana. I blend it together for 10 seconds and drink it down in 20 seconds.

Fast. Easy. Delicious.

more: How Eating Oats Boosts Weight Loss

Best of all, I still get long lasting energy and fiber to satiate my appetite from the oatmeal, amino acids to rebuild my muscles from the protein powder and skim milk, and healthy vitamins and antioxidants from the fruit.

When I get bored, sometimes I add some frozen fruit to make it into a cold smoothie. And when I need a boost in the morning, I add some coffee to the blender for the caffeine kick!

Oatmeal will become the foundation of your breakfast and weight loss goals. Have fun with your recipes and find what is best for you. Just remember to use these three tips to eat right and to keep your abs tight!

In summary…

How To Eat Oats To Lose Weight

  1. Don’t add sugar or fat
  2. Add fiber and protein
  3. Don’t buy oatmeal in sugar packets
  4. Eat slowly and never skip breakfast so you’re full throughout the day

how to eat oats to lose weight

Rajiv M Mallipudi, md is an internal medicine resident physician, personal trainer, athlete and author. During medical school he and his classmates co-founded and co-led medfit, which is a health and wellness organization that provided personal training and nutrition counseling to the medical student body. As a competitive bodybuilder and powerlifter he has broken multiple state and national records. He has over a decade of personal training experience of clients at all levels and finds the profession so rewarding because of his ability to help others achieve their fitness goals. He serves as a contributing writer for Vixen Daily.

31 comments… add one
  • "leah evers" April 27, 2017, 11:25 am

    My mouth is watering just reading this!!

  • vienna April 3, 2017, 1:09 pm

    oats are basically my favorite in the morning!

  • candice April 3, 2017, 11:14 am

    i eat oats literally everyday. i love that it keeps my heart healthy too

  • leonie March 26, 2017, 11:59 pm

    oats, berries and favorite! :)

  • noella March 23, 2017, 2:43 pm

    wow, i love these ideas! thanks for always sharing your secrets to us. <3

  • katya March 22, 2017, 2:44 pm

    oats are the ebst source of nutrients with weight loss benefit as bonus
    win-win! :))

  • stacy March 20, 2017, 1:21 pm

    thanks to this wonder food, it keeps me filled and fit at the same time

  • adriana March 15, 2017, 6:49 pm

    wow, these are all so tasty..i am now craving oatmeal and bananas lol

  • madel March 14, 2017, 5:57 pm

    i’m thankful i was able to read this. i didn’t know those packets aren’t even good for me. ugh!

  • zenaida March 13, 2017, 6:52 pm

    oats are the best for breakfast..they keep me up and energized all day

  • celiz March 9, 2017, 7:08 pm

    oats and berries are my favorite combination for breakfast

  • peachy March 8, 2017, 8:49 pm

    definitely add more fiber to your diet and you’ll soon get the body you want

  • ronalyn March 7, 2017, 8:39 pm

    i love oats, thank you for this additional info bout it. i learned a lot, thanks!

  • paisley March 6, 2017, 3:02 pm

    oats have been my breakfast buddy since forever and i’m just thankful for its bonus weight loss effect

  • savanah March 3, 2017, 4:47 pm

    i love oats and i have them every morning for breakfast. i love that they can help lose weight too!

  • nicolai March 1, 2017, 1:25 pm

    high fiber diet is definitely the best way to lose those unwanted fats

  • martina February 28, 2017, 3:51 pm

    could adding honey instead of sugar make a bit of a difference the least?

  • aleia February 27, 2017, 6:40 pm

    wow, these sound really yum! ill try them all

  • holly February 24, 2017, 9:28 pm

    oats with berries and quinoa in the morning is love!!! <3

  • dannie February 22, 2017, 7:17 pm

    i didn’t even realize there was a difference in the sugar packets. thanks for this helpful info

  • Reine February 21, 2017, 1:07 am

    I dont usually eat oats ut after reading this, im sure ill open that pack of oats in my pantry!

  • sandy February 19, 2017, 3:42 am

    love love love oats, and so im loving this article so much! <3

  • gina February 16, 2017, 1:40 pm

    i love my oats w/ strawberries and some quinoa. that’s a load of superfoods right there! (:

  • roxanne February 14, 2017, 7:11 pm

    i love oats! they are good for the heart and weight loss too!

  • lara February 13, 2017, 7:48 pm

    i love oats but don’t eat them as much anymore, now im inspired by this and hopefully i really get back on my weight loss goal

  • lorna February 9, 2017, 7:05 pm

    great tips as usual! i love oats and im trying this for sure

  • katie February 7, 2017, 4:23 pm

    really sounds tasty! im definitely trying all of these!!

  • sharon February 6, 2017, 4:14 pm

    i love eating my oats with chia seeds, i think it has been really effective in losing weight. you should try it.

  • Roxie February 4, 2017, 3:43 pm

    I’m a big fan of oatmeal and was always taking it before school because it tasted so good. I didn’t know it was so helpful in weight loss. It’s nice great to know it’s health benefits are substantial!

  • selena February 3, 2017, 1:04 pm

    growing up, i didn’t like oats. but when i found out how healthy and helpful eating oats is, i started to try several different recipes.

  • clara February 2, 2017, 2:41 pm

    oats are really healthy to eat, i try to add oats to my daily breakfast/snack

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