Losing Weight Porridge For Breakfast

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For weight loss (and general health) it's hard to name a better breakfast than oatmeal. The whole grain goodness of oats loads you up with fiber and protein, keeping you full throughout the morning. And at a mere 150 calories per half-cup, oats won't start your day on a heavy note. In fact, a 2016 study from the Journal of the American College of Nutrition found that oatmeal increased satiety and suppressed appetite better than ready-to-eat cereals.

Still, if you frequently turn to oatmeal as your weight-loss-friendly breakfast of choice, you might need some new ways to keep things interesting in your morning bowl. Fortunately, though oats all by themselves aren't known for packing much flavor, they're a perfect canvas for all sorts of compelling concoctions. Vary up your oatmeal routine with any of the intriguing flavor combos below—then check out our 21 Cozy Oatmeal Recipes Perfect for Weight Loss This Fall.

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You may think calorie-dense almonds wouldn't be slimming, but studies show that people who eat nuts more frequently tend to have a lower body mass index (BMI). So go ahead and include a small handful of slivered almonds in your next oatmeal creation. Then, for sweetness, turn to fresh or frozen blueberries. Some research indicates that anthocyanins, the flavonoids that give blueberries their signature color, may have natural weight loss-promoting properties.

The cozy flavors of fall come through loud and clear when you combine pears and cinnamon in your oatmeal. Half a fiber-rich medium pear adds just 50 calories, and the calories in a sprinkle of earthy cinnamon are negligible, making this an especially low-cal choice. Try finely diced ripe pear in microwaveable oats, or add firmer pears to baked oatmeal.

Banana and peanut butter are a classic combo for a reason. This simple food pairing isn't just delicious, it's good for weight loss, too! A tablespoon of peanut butter packs 4 grams of protein to keep a full belly, while bananas add sweetness so there's no need for honey or brown sugar here. Sprinkle in a tablespoon of flaxseed for extra texture, fiber, and heart-healthy omega-3 fatty acids.6254a4d1642c605c54bf1cab17d50f1e

Healthy Overnight Oats Recipe For Weight Loss

Ready to think way outside the bowl? Spice things up—literally—with a unique mélange of pumpkin puree, turmeric, and pomegranate seeds. Pumpkin provides plenty of fiber to stave off cravings and boasts important micronutrients like vitamin A, vitamin C, and potassium. Meanwhile, turmeric's antioxidant properties make it a worthwhile addition to your diet at any time. Its spicy bite pairs beautifully with the pumpkin's mild creaminess. Finish things off with jewel-toned pomegranate nibs for sweetness and crunch. A quarter-cup contains just 36 calories!

Fruit is an obvious go-to as an oatmeal topping, but veggies can find their way into a tasty bowl, too. Create a carrot cake-inspired breakfast by incorporating shredded carrots, walnut pieces, and maple syrup into your next baked oatmeal. Baking will soften the carrots and walnuts so they're not overly crunchy. Between the fiber from the carrots and the protein and good fats in the nuts, it's a satiating, healthy mix that still manages to taste like dessert.Oatmeal has been a reputable healthy breakfast food for ages. And, if you want to lose weight, it only makes sense to turn to a hearty dish like oatmeal to help you reach your goals. But, despite all of its touted health benefits, is oatmeal good for weight loss? Nutrition experts say there are a lot of factors that contribute to this conversation. “It really depends, ” says Jessica Cording, M.S., R.D., author of

It can be. “Fiber is one of the things that helps you feel full after a meal and there is an okay amount of fiber in oatmeal, ” Keatley says. “But it’s still a grain and has a lot of energy in a little package. This means it is very easy to overeat and many people need to add honey, sugar, or some sweetener to make it palatable which does not help the nutritional profile.”

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There’s also a difference between eating plain oatmeal, like old fashioned or quick oats, and the instant flavored stuff, says Beth Warren, R.D., founder of Beth Warren Nutrition and author of

. “Be careful consuming oatmeal from the flavored packets as many brands can have a load of sugar, ” she says. “Ideally, opt to create plain oatmeal with your added sources of flavor and ingredients such as fruit with a teaspoon of peanut butter.”

Cording says that oatmeal’s ability to help with weight loss really depends on what you eat it with. “You want to make sure you incorporate some protein and fat, ” she says. That can mean making it with milk, adding a spoonful of seed or nut butter, or having it with an egg, she says. You can also toss a handful of berries or shredded zucchini in with it for added nutrients.

Dieting With Oatmeal For Lunch

The soluble fiber in oatmeal can help fill you up, Cording says. “It interacts with fluid in your digestive tract and takes up space in the stomach which can help with satiety, ” she says. “It helps if you’re someone who finds that you get hungry shortly after eating.”

“Oatmeal is a 100% whole grain rich in soluble fiber which may help reduce the risk for heart disease, lower cholesterol levels, and maintain blood glucose levels, ” says Keri Gans, M.S., R.D., author of

Oatmeal is “extremely available” and can be made quickly, points out Scott Keatley, R.D., of Keatley Medical Nutrition Therapy. That, he says, raises the odds you’ll actually eat it when it’s at your place instead of just taking up permanent residence in your cupboard.

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“There is some vitamin E in there as well, which is good for hair, skin, and nails, as well as a key player in the immune system, ” Keatley says.

Oatmeal is a prebiotic food, which means it feeds the probiotics, or healthy bacteria in your gut, creating a balanced microbiome. In fact, a 2021 review published in the

Oatmeal isn’t a complete meal, Keatley says, “but many people treat it as such.” That’s why it’s so important to add in protein and fat to round out the nutrition you get from having a bowl, he says.

Slimming World Overnight Oats Recipe

Gans also recommends being mindful of your portion size. “A person should stick to the 1/2 cup serving before cooking, ” she says.

Overall, though, if you have your oatmeal with minimal sweeteners and add some protein and fat to the mix, Cording says it can be a healthy food that can help you reach your weight loss goals.

Healthy. Here’s a breakdown of what you can expect in the nutrition department when you eat a half cup of oatmeal, per the United States Department of Agriculture:

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Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.

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One reason is that instant and rolled oats are highly processed, allowing them to dissolve easily in water or milk. The grain’s outer husk is stripped away, removing much of the protein, fibre, and plant sterols. What remains is the starchy inner portion with just a trace of fibre. Because of this processing, instant and rolled oats have a much higher blood sugar response.

If you now think, “No problem, I have steel-cut oats instead”, be aware that though a better choice, this type of oat still has a high carbohydrate load, which can negatively impact your blood sugar levels. Furthermore, both instant and steel-cut oats contain more than 30g of carbs per serving, which our bodies struggle to process in one sitting.

Weight Loss Overnight Oats {tips & Recipes}

Dr Mark Hyman reports in his book Ultrametabolism about a Harvard study with a group of obese boys who were split into three breakfast groups – one eating instant oats, the second steel-cut oats and the third omelette.

The shocking result was that the instant oatmeal group ate 81% more calories during the day,