Key Takeaways
- Oats are rich in nutrients and low in energy, making them a great addition to a weight-loss meal plan.
- Oatmeal may support weight loss by helping you feel full after eating and reducing unplanned snacking.
- Dress your oats with other nutritious ingredients to create balanced, weight-loss-friendly meals.
Hot oatmeal is a popular breakfast option that’s filling and comforting—especially on a cold day.
Oatmeal is a type of porridge that contains milk or water and oats.
Oats are naturally whole grains that contain fiber and other essential nutrients.
They’re also low in energy, making them a nutritious, low-calorie option to add to your weight loss meal plan.
Oatmeal can be included in your weight loss plan. Keep reading to learn about its potential health benefits and how to jazz up your morning bowl of oatmeal.
{{splash}}
Will I Lose Weight if I Eat Oatmeal Every Day?
No singular food or beverage can make you lose weight, but including oats in your diet may help you see results when combined with other weight-loss efforts.
Specifically, some research has linked regular oat consumption to these weight management benefits:
- Aiding with energy regulation (this means your body is burning energy instead of storing it).
- Aiding with hormonal regulation (hormones can affect your weight and appetite by signaling the sensations of hunger or fullness).
- Preventing obesity by reducing energy intake.
In addition to its potential benefits for weight management, oatmeal is a budget-friendly food, making it more accessible.
This is an important consideration when creating a sustainable weight loss plan because you’ll want to include foods you can afford long-term.
Be sure to ask your dietitian what brand or type of oats they recommend and inquire about serving sizes that consider your goals, too.
Potential Benefits of Eating Oatmeal
Let’s take a closer look at the potential benefits of eating oatmeal.
High in Fiber
One cup of cooked oats has approximately 4g of fiber, which is good! It helps you feel full after meals (and could prevent snacking or overeating later).
Also, eating fiber-rich foods is linked with better weight loss outcomes.
Has Some Protein
One cup of cooked oats (in water) has approximately 6g of protein, which aids satiety and fullness after a meal.
You can also enhance the total protein of your meal by adding other toppings, like nuts, seeds, or Greek yogurt.
Some research suggests that eating a high-protein diet can help with weight loss, and you can discuss this approach with your dietitian.
Lowers Cholesterol Levels
Oats have soluble fiber, which can help lower low-density lipoprotein (LDL) cholesterol—also called “bad cholesterol.”
Reducing LDL cholesterol levels is essential for managing heart health, as high levels can increase your risk of heart disease.
Provides Sustained Energy
Oats are whole grain, and your digestive system will take longer to metabolize them than refined or ultra-processed alternatives.
The energy from oats is gradually released while they’re digested, so you should feel more stable energy levels after eating.
In contrast, foods or drinks that are rapidly digested may offer a brief pick-me-up immediately after eating.
However, you may feel fatigued or hungry again shortly after.
Balances Gut Microbiome
Some research suggests that oats can positively impact your gut microbiome by producing short-chain fatty acids (SCFAs).
A diverse, microbial landscape is important for your overall health, immunity, and well-being.
Drawbacks to Consider
There are many different oat-based products on the market, and it can be helpful for consumers to know what to look for when picking the best one.
Added Sugars in Flavored Oatmeal Packets
Some popular oatmeal brands offer instant oatmeal packages that are sweetened and flavored.
We’re not anti-sugar—some sweetness is OK, but excess sugar can increase a meal's total energy and may make it harder to stay within your caloric goals for weight loss.
Overconsumption of Carbohydrates
Oats are a nutritious source of carbohydrates, but your dietitian may recommend a daily carbohydrate goal to help you lose weight.
Eating a large serving of oats or oatmeal may surpass your carbohydrate target, especially if it’s filled with other carb-based toppings, like fruits or syrups.
Again, we’re not anti-carbohydrates, but moderation is essential for a balanced diet.
{{local}}
Lack of Nutritional Variety
Plain oatmeal has nutritional benefits, but eating the same meal daily can get dull over time.
Adding interesting toppings can make the meal more exciting and also increase its nutritional value.
Nutrient-dense foods that pair well with oatmeal include nuts, seeds, and fruits.
How to Incorporate Oatmeal into a Healthy, Balanced Diet
Oatmeal is highly versatile and can be mixed with nuts, fruits, dried toppings, ground spices, and even savory ingredients like vegetables or low-sodium soy sauce.
We’ve included more tips below to help you incorporate oatmeal into your weekly meal plan.
Choose Plain or Unsweetened Varieties
Choose unsweetened oatmeal because flavored varieties can be high in added sugars, which can add unwanted calories to your meal.
This also applies to certain granola products, which can contain oats and high amounts of sugar and fat.
Try to buy plain oats and add your own sweetness with fruits, dark chocolate chips, or a small amount of maple syrup.
You still get a yummy flavor, but the sweetness is more moderate.
Always read the label to ensure you’re buying a product that aligns with your health goals (your dietitian can teach you what to look for.)
Add Protein and Healthy Fats for Balance
Protein and healthy fats are essential to a nutritionally balanced meal.
They help with satiety, offer additional nutritional benefits, and enhance a meal's flavor and appeal.
Add unsalted nuts and seeds (or nut butter) to your oatmeal for protein and healthy fats.
You can also add an unsweetened protein powder or plain Greek yogurt.
For a more savory option, top your oatmeal with scrambled eggs or tofu.
Lightly drizzle with sesame oil and soy sauce, sprinkle with sesame seeds, and chop green onion on top.
Get Creative with Toppings
Your toppings can make your oatmeal sing. Here are some delicious ideas for the next time you make oatmeal:
- Crushed pineapple, unsweetened coconut flakes, almond slivers, and ground flax seed.
- Strawberry slices, dark chocolate chips, toasted walnut pieces, and fresh mint.
- Unsweetened dried cranberries, toasted sunflower seeds, fresh blueberries, and almond butter.
{{splash}}
Balance it Out with Other Nutrient-Dense Foods Throughout the Day
All your nutritional intake contributes to your overall health and weight loss efforts.
In addition to eating oatmeal, include other meals that are filling and nutritionally balanced.
You can use the USDA’s MyPlate tool to ensure a meal is balanced:
- Fill half your plate with vegetables and fruits.
- Fill a quarter of your plate with a lean source of protein (animal or plant-based).
- Fill a quarter of your plate with a high-quality carbohydrate.
Your dietitian can also recommend meal ideas to support your weight loss journey.
Takeaway
When trying to lose weight, learning about foods and recipes that can support your weight-loss journey is essential.
Oatmeal is an excellent option for your weight loss meal plan because it’s fiber-rich, making you more likely to feel full after eating.
It also has other essential nutrients that support overall health.
You can further enhance your bowl of hot oatmeal by adding other nutrient-dense foods, like nuts, seeds, fruits, and plain Greek yogurt.
However, eating oatmeal every day doesn’t guarantee weight loss.
How a Dietitian Can Help
A registered dietitian is a licensed healthcare provider who can help you develop a nutritious, sustainable weight loss plan.
Every dietitian offers remote nutrition counseling appointments at Nourish, so booking them into your schedule is easy.
You may not know what to expect if you’ve never worked with a dietitian.
Here are some questions you may ask:
- What snacks can help me lose weight?
- Should I take any vitamins to lose weight?
- When will I notice weight loss changes?
- Are there any frozen meals that are good for weight loss?
Find a dietitian who accepts insurance through Nourish.
Do you have any of these insurances?
Why Join Nourish's RD Network
Frequently Asked Questions
There isn’t any literature that indicates how much weight loss you will experience if you eat oatmeal daily.
We recommend working closely with a registered dietitian who can provide you with a customized (realistic) weight-loss timeline
No food, including oatmeal, can target fat loss in your body.
Genetics significantly impacts fat distribution, which is out of your control.
Working with a dietitian can help you focus on changing behaviors that are within your control: such as modifying your diet and lifestyle to help with weight loss.
The 7-day oatmeal diet (where people eat oatmeal for all three meals) is a fad diet and lacks research or scientific evidence.
We don’t recommend following any fad diets for weight loss, and instead, we suggest working with a dietitian who can build you an evidence-based weight loss plan.
.avif)
.avif)
.avif)
.avif)
.avif)
.avif)
.avif)
.avif)
