Eating your breakfast is one of the best things you can do if you’re attempting to lose weight. By consuming more calories earlier in the day, you’ll start the day feeling full and content and be less prone to overeat later on. And when it comes to a nutritious breakfast, a huge bowl of oatmeal is certainly one of the favorites that springs to mind. But is it actually a smart choice for losing weight?
In general, oatmeal is promoted as a healthy food since it can provide you energy and contains other beneficial elements that can lower cholesterol and regulate your blood sugar levels. But given that many diets call for reducing carbohydrates, you might be wondering if oatmeal is actually a healthy food option if you’re attempting to lose weight.
For good reason — oatmeal is healthy with its good reputation. When you consume a half cup of oatmeal, you can expect the following nutritional benefits:
- Calories: 148
- Fat: 2.5 grams
- Protein: 5.48 grams
- Carbohydrates: 27.3 grams
- Fiber: 3.76 grams
- Sodium: 1.2 milligrams
According to Trista Best, RD, a registered dietitian at Balance One Supplements, oats are thought to be the most efficient carb for reducing belly fat.
The soluble fiber beta-glucan, which is abundant in oatmeal, can help you feel fuller longer, decrease your cholesterol, and even treat some skin disorders like eczema.
When compared to other grains, oatmeal also has a good quantity of protein and is a fantastic way to get additional vitamins and nutrients. Oatmeal is a wonderful addition to a strength-training program since your body requires protein to repair muscles. It is an energizing meal since it contains protein as well as vitamins and minerals like iron, phosphorus, and manganese.
Can Oatmeal Help You To Lose Weight?
Oatmeal’s fiber helps with satiety and fullness, which curbs the impulse to nibble later on.
In essence, digested food becomes thicker due to beta-glucan fiber’s ability to draw water, which slows down how quickly it can pass through your digestive system.
According to a study published in Nutrition Reviews, this means you feel fuller for longer.
According to a research published in the Journal of the American Dietetic Association, routinely eating oatmeal may also help you lose weight and lower your LDL (low-density lipoprotein or ‘bad’) cholesterol. Two servings of whole-grain oat cereal every day helped a group of overweight and obese adults lose more weight circumference than a group that didn’t, and these effects started to show up as early as the fourth week after the oatmeal was introduced to their diets.
According to a study published in the journal Plant Foods For Human Nutrition, eating beta-glucan-rich oats for 12 weeks can also lower your BMI, body fat percentage, and waist-to-hip ratio. According to a review of 16 research published in the journal Nutrients., eating oatmeal frequently can also help regulate glucose and insulin responsiveness, especially in those with diabetes.
Best Ways To Eat Oatmeal For Weight Loss
Choose steel-cut or rolled oats if you’re trying to lose weight or just want a meal that won’t leave you craving snacks five minutes later. Steel-cut oats are superior than instant oats because they are less processed and have a better nutritious profile. They may also absorb more water than instant oats.
Oatmeal preparations are also quite versatile because they may be made in a variety of ways (savoury or sweet) and without the addition of extra calories. With some toppings, such fresh fruit, you can dress it up. Instead of just using water, try preparing the oats with milk, adding some nut butter, and topping it with fresh or frozen berries and nuts. You may even add different ingredients, such as an egg, avocado, cheese, or veggies for a savoury bowl.
Just a friendly reminder that preparing your own oatmeal with nutritious toppings is the ideal way to eat oatmeal to help avoid the extra calories and lead to decreasing belly fat. You might also wish to avoid other frequent errors, such as adding excessive amounts of dried fruit or syrup.
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