6 Weight Loss Oatmeal Habits, Dietitians Say: Eat This Not That

Oatmeal is a quintessential breakfast dish that has stood the test of time and transcended all the crazy food trends we’ve seen in our day. And thanks to the nutrients that oats naturally contain, such as fiber and B vitamins, oatmeal included in an overall healthy diet can be a delicious and satisfying dish that can help people manage their weight naturally. .

Still, while eating oatmeal is a breeze for those who want to shed a few inches or pounds, some oatmeal-making habits can put a wrench in achieving that ultimate goal. From not allowing enough time to prepare oats on busy mornings to adding calorie-dense ingredients like sugar to your oat dish, there are some oatmeal preparation practices that can counteract the best intentions of eating oatmeal. oats.

For people on a weight loss journey who want to reap the benefits of consuming oatmeal, we turned to nutrition experts to share the best oatmeal habits to start including in your healthy lifestyle. . From choosing the right ingredients to preparing them the right way, here are six oatmeal habits that get weight loss started, according to dieticians.

So, for more weight loss tips, check out these eating habits for losing belly fat as you age, dieters say.

oatmeal with nuts and honey

Sometimes it’s not what we add to our oats that is the problem, but it’s the time it takes to actually cook the oats that makes eating them regularly a challenge. When you don’t have oats ready, you run the risk of grabbing a donut or other less-weight-loss options to start the day.

Cooking oats in an instant pot and relying on delayed start will allow you to have hot oatmeal waiting for you before you even open your eyes to start the day. Justine Chan, MHSc, RD, CDE, says a 1 to 3 ratio of steel cut oats to water cooked in an instant pot will do the trick, and using delayed start will help you avoid the excuse of not having. ” enough time “to cook oats on busy mornings.

oats overnight

If you’re a fan of overnight oats, consider adding kefir instead of milk for a probiotic boost.

“Kefir contains more intestinal probiotics than yogurt, which studies say can promote satiety by increasing the absorption of nutrients and stable blood sugars, as well as reducing systemic inflammation leading to better weight control and reduced blood sugar. ‘weight gain,’ says Caroline Margolis, RDN.

mushroom oatmeal

Oatmeal dishes are typically made with sweeter ingredients, such as brown sugar or maple syrup. But a tastier oatmeal dish can be a nice alternative to classic oatmeal combos with no added sugar.

“Consider making tasty oatmeal rich in roasted vegetables as toppings like broccoli, sweet potatoes, and mushrooms,” says Andrew Akhaphong, MS, RD, LD. “Not only will you increase fiber to support fullness, but you’ll also help support insulin regulation, healthy cholesterol levels, and boost nutrients in your oatmeal routine.”

Fruity baked oatmeal

Baking oatmeal isn’t on everyone’s radar when they’re cooking oats. But cooking oats in a saucepan can lead to a cozy meal chock full of nutrients that support weight loss.

Christa Brown, MS, RDN suggests that people make baked oatmeal that includes eggs for a rich source of protein.

“Both the protein in eggs and the fiber in oatmeal add satiety to curb cravings,” says Brown.

peanut butter oatmeal

The simple act of adding some healthy fats to your oatmeal dish can have a profound impact on your weight loss goals. From nut butter to chia seeds, many healthy fat options can add a boost of this satiating macro to your breakfast meal.

According to Anya Rosen, MS, RD, LD, healthy fats “help lower your blood sugar spike and make you feel full for a longer period of time,” potentially helping you eat less throughout the day.

oatmeal and cinnamon

There’s no denying that spoonfuls of brown sugar on your oatmeal delicacy. But too much added sugar can add too many empty calories, contributing to weight gain.

“Unsweetened oatmeal can be flavored with cinnamon, cayenne pepper and ginger,” says Colleen Wysocki, MS, RDN, CLC.

Leaning on these flavorful, sugar-free spices can be a fantastic substitute for high-calorie additions and, in some cases, can even give an anti-inflammatory benefit.

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