Are you overweight or suffering from obesity related issues? If yes, then you may find benefits from eating oatmeal for weight loss.
Is oatmeal good for weight loss? Oats are a high fiber whole grain that can help with weight loss. The soluble and insoluble fiber adds bulk to the dish, which slows digestion and makes you feel full for longer periods of time.
Oatmeal is amongst the many food items that are considered to be useful for managing weight, reduce belly fat and encouraging weight loss. In this article, we will be talking about the benefits of oatmeal for weight loss.
Oatmeal for Weight Loss
Yes, oatmeal is good for weight loss. Oats are low fat while being a rich source of fiber, plant based protein and many essential micronutrient vitamins and minerals.
Since oatmeal has a high fiber content that makes a person feel satiated for extended lengths of time. As a result, you have reduced hunger cravings that help you avoid unnecessary eating.
Is oatmeal healthy for weight loss?
Oatmeal also is a rich source of various other important nutrients like magnesium, phosphorus, calcium, selenium, iron and potassium. Research also has shown that those who regularly consume oatmeal tend to have healthier diets.
Yes, there are enough reasons to believe that oatmeal, when consumed regularly, is a healthy way to reduce extra inches of unwanted fats from various parts of the body.
However, there are a few things that one should understand more on this subject matter. It may not be possible to give a straight-jacketed answer whether oatmeal good for weight loss.
There are other factors that we must address before arriving at a steadfast conclusion as to whether oatmeal could be helpful in aiding weight loss.
For example, a half cup of dry oats contains about 170 calories. Out of this you get around 5 grams of fibers, which is equal to around 18% of your recommended daily allowance.
A regular sized serving of whole grains also gives you around 6 grams of protein. The amount of protein found in one bowl of oatmeal is almost the same as that of one egg.
In contrast, it adds more calories to your body and therefore it may not exactly be helpful for those who are looking to cut down on those extra inches of flab. On the other hand, cooked oatmeal helpful for making you feel full and prevent overeating.
In general, weight loss is achieved by reducing calorie intake below the daily usage requirements. So if oats increase your caloric intake, but make you feel full for longer stretches of time, then the benefits can easily translate to prolonged weight loss.
Hopefully this viewpoint puts a few things in perspective when considering calories versus weight loss.
Is Oatmeal Good For Fat Loss?
We have many reasons to believe that oatmeal could be extremely useful for weight loss, and also for burning away excess inches of fat that get deposited around the body.
This is because of a few noteworthy reasons. To begin with, we need to understand oats are a rich source of fiber.
Fiber when taken regularly, gives you the feeling of fullness. As a result, this leads to lesser consumption and overeating of calories.
Excess consumption deposits fat in various parts of the body that only gets burned through the normal process of metabolism when you are in a state of caloric deficit, meaning you eat less calories than you burn. This may help burn excess fat over a period of time.
Further, whole grain oats contain more fiber and protein and less of unhealthy simple carbohydrates and saturated fatty acids. Therefore, when you make oatmeal eating a regular habit, it could certainly help in fat loss and maintaining a healthy weight.
How Much Weight Can You Lose With Oatmeal Diet?
It is not possible to perfectly quantify the number of kilograms or pounds that you can lose on an oatmeal diet. There are other factors like body mass, fat percentage, daily calorie intake and daily caloric output.
These elements should be taken into account when considering how much weight you can lose from eating oatmeal. In addition, what other food items form part of the daily diet and are you incorporating regular exercise into you routine.
For example, if a person decides to have oatmeal as a part of his or her diet twice a day and if the third meal consists mostly of lean meat and other easy to digest protein, then it is quite possible that the person would be able to shed around 2 kilograms or 5 pounds in a month.
However, apart from food, he or she should also have some reasonable physical workouts. Therefore, it is quite clear that oatmeal in combination with other healthy foods and regular exercise can certainly help in burning fat and promoting weight loss.
Oats are rich source of useful and healthy nutrition that is easy to digest and easy to absorb. Additionally, the lengthy list of essential nutrients assimilates into the body quite easily.
Let us now have a look at the nutritional value of oatmeal.
50g Oats Calories
When a person regularly consumes 50g of oatmeal, he or she gets the following nutrition. Roughly 50g of oatmeal will translate into about 190 calories, consisting of around 30 grams of carbohydrate, 5 grams of dietary fiber, around 3.5 grams of healthy fat, and 5 grams of plant based protein.
Additionally, 50g of oatmeal could also give you a rich mix of micronutrients like vitamins and important minerals like calcium, magnesium, phosphorus, selenium, and iron. Hence, it is quite clear from the above that if you want healthy calories, then oatmeal is a good food choice to consider.
Oatmeal Calories with Milk
When you have 50g of oats cooked with 300 ml of low fat milk, or roughly half cup of oats with one cup of milk, you can expect a filling and healthy breakfast containing around 300 calories.
Oats have some of the best slow releasing complex carbs and are also a nutritional source of protein that is equivalent to eating boiled eggs. You also get the added bonus of beta-glucan fiber that could be helpful in lowering cholesterol and promoting a feeling of fullness.
Best Time to Eat Oats for Weight Loss?
You should eat oatmeal for breakfast to get the best weight loss results and kick start your metabolism. Many of us tend to overeat during breakfast, but don’t let your morning hunger get the best of you as a hearty bowl of oatmeal will fill you up and keep you satiated for longer amount of time.
When you make it a daily habit to consume a half cup or 50g of dry oatmeal for breakfast with fruits, nuts, and even milk, you will be helping your weight loss cause quite a bit.
Is Oatmeal Good For Weight Loss At Night?
Yes, instead of having a meal consisting of unhealthy carbohydrates, fats and other difficult to digest foods, it makes a lot of sense to have a bowl of oatmeal at night.
Make it a point to have it at least 1 hour before you go to sleep. You can add fruits, milk, nuts and other such things to make it tastier and more nutritious.
A single serving of oats will be enough to fill you up and alleviate hunger until the morning time. In reality, a bowl of oatmeal will have far less calories than a meal containing meat and potatoes.
How to Prepare Oats for Weight Loss
There are many ways in which oats can be eaten. However, it’s important to make sure that they are cooked properly or soak the raw oats at least for twelve hours before consuming.
Raw oats contain phytates that are undigestible and actually prevent your body from absorbing certain nutrients. Soaking raw oats for a minimum of 12 hours reduces the phytic acid in the overnight oats.
Cooking or soaking is imperative before consuming. Overnight oats and cooked oatmeal ca be prepared with a number over recipe variations.
Make porridge, or add milk and garnish with oatmeal toppings such as fruits, nuts and seeds.
To sum up, there is no doubt that oatmeal is a light, nutritious and proven food for those who are overweight and want to lose weight. Oats are a healthy food apart from being filling, and the versatile preparations can be cooked and garnished any way you want.