It’s never too late to start eating oatmeal for weight loss. This simple meal offers many health benefits ranging from weight management and improved gut health to lower cholesterol levels and a reduced risk of heart disease. The best thing about oatmeal is that you can jazz up this popular breakfast with even healthier ingredients.
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Healthy foods and oatmeal for weight loss
Making the right food choices for weight loss can not only support overall health, but also speed up fat burning. The only catch is that you need to choose exactly which foods to use for this. For example, loading the bowl with brown sugar will not do your body any favors.
However, according to nutritionists, there are certain ingredients that work best with oatmeal for weight loss. Above all, you should try to maintain a balance between healthy fats, proteins and high-fiber carbohydrates . In addition, there are countless ways to add protein, healthy fats and fiber to your oatmeal. However, some of our favorite combinations include walnuts, berries and chia seeds. Thanks to the following examples, you can discover specific combinations of foods and oatmeal for weight loss.
Eat pecans or walnuts with oatmeal for breakfast.
Walnuts contain the ultimate triple combination of nutrients to support weight loss. They have healthy fats , proteins and fiber that promote a feeling of fullness. Approximately 30 grams of these nuts contain 4 grams of protein, 2 grams of fiber and 18 grams of heart-healthy fats, some of which are omega-3 fatty acids. Thus, walnuts have an anti-inflammatory effect and reduce the risk of obesity.
Researchers have also found that walnuts can support weight loss. In a study on diabetes, obesity and metabolism, brain scans showed that the part of the brain responsible for appetite and impulse control lit up more after overweight participants consumed a smoothie with oatmeal plus 14 walnuts for two 5-day periods over the course of a month. You can also fill your oatmeal with whole walnuts for added crunch. If you want to make your oatmeal extra creamy, add a scoop of walnut butter or oil.
Why combining oatmeal with berries is healthy
Berries aren’t just a colorful way to add sweetness to your bowl of oatmeal. These fruits are also excellent sources of fiber, filling your body with powerful anti-inflammatory phytochemicals. In addition, berries are rich in low-glycemic carbohydrates, which provide your body with even more satiating fiber and nutrients to help with weight control. For example, raspberries contain nearly 5 grams of fiber per 1/2 cup, while the same amounts of blackberries provide 4 grams, blueberries 2 grams and strawberries 1.5 grams of it.
According to nutritionists, regular intake of whole fresh fruits improves weight control over periods as short as 3 weeks. As for berries specifically, one study suggests that adding blackberries to the diet can increase fat burning and insulin sensitivity. This is due to their high concentrations of a type of polyphenol, anthocyanins, which are inversely associated with the risk of obesity.
Combine chia seeds and oatmeal for weight loss.
Chia seeds probably have the most nutritional value in the smallest package. A small serving of about 2 tablespoons of chia seeds contains 5 grams of protein, 9 grams of healthy fatty acids, and an incredible 10 grams of fiber. That’s almost the same amount of protein as an egg and more fiber than in two medium apples. These seeds are also a good source of a type of fiber known as soluble fiber. They absorb water and expand in the stomach, creating a feeling of fullness.
Chia seeds could help add some staying power to oatmeal. Thanks to their ability to expand significantly in the stomach, they curb hunger pangs shortly after breakfast. A small study found that eating chia seeds along with a calorie-restricted diet helped overweight people with type 2 diabetes lose an extra 1.59 kg. The results show that chia seeds contribute to faster weight loss.