Eating oatmeal is not only delicious, it also helps men and women lose weight. There are several 30-day oatmeal diets that tell people to aim for a lot of oatmeal and only take in 1,200 calories per day. That is one way to do it, but here are 10 more ways oatmeal can help you lose weight on a diet.
Change the Way You Cook Oatmeal
Cook with Water Instead of Milk
To limit the amount of calories in the morning meal, there is the option to use water instead of milk to cook the oats. Whether you are using rolled oats, instant oats, or steel-cut oats substitute water for milk to help cut down on calories further.
Limit the Sweeteners
Oatmeal by itself can taste bland, but the more butter and brown sugar you add the more calories you eat. To lose weight it is important to keep to your daily calorie count – be it 1,200, 1,300 or 1,400 a day. The calorie count depends on height and weight. Consult a doctor or physical trainer if you are unsure about how many calories to eat each day.
Have a Bowl for Breakfast
One of the best things about oatmeal is its satiation properties. According to a 2013 study released by the Journal of the American College of Nutrition, people who ate oatmeal in the morning stayed fuller, longer. In some instances, people reported they still were full even four hours after eating oatmeal. This is obviously one meal that has staying power and that can help increase weight loss.
Have it as a Meal, Not a Snack
It is important to incorporate oatmeal into your diet. This means treating the delicious oats as a meal and not as a snack. Grab some carrots for the afternoon munchies but save oatmeal for a time where you can enjoy what you are eating. This will help you stay less hungry later on in the day.
Add Nonfat Yogurt
To help break up the monotony of having oatmeal every day, try spicing things up with a nonfat yogurt. Yogurt is high in fiber, too. It can also make oatmeal more filling. Just make sure to watch the calorie count on the yogurt because you do not want to add too many calories to the low calorie meal.
High on Fiber
Oatmeal is very high in fiber which means people will have an easier time with their digestive system. A person wanting to lose weight will want to keep their digestive track running as smooth as possible. Eating something high in fiber, like oatmeal, is a good way to stay regular.
Choose Skim Milk
If you do not want to substitute water for milk then go for the skim milk. Skim milk has lesser calories and so oatmeal can stay a low calorie breakfast option. Milk also has other nutrients a body needs which makes adding the milk a win-win situation (unless it overshoots your calorie goal, of course).
Eat a fruit along with the Yogurt
Adding yogurt to oatmeal is just the beginning of what is possible. Throw a few strawberries, blueberries, or even red cherries onto the heap of oatmeal and the meal lasts even longer. With the added nutrition of the yogurt and fruit, oatmeal has been known to keep people less hungry for more than four hours.
Drink more than 8 glasses of water
Drink plenty of water while eating breakfast. This means skipping the coffee and having a glass of water instead. By drinking more than eight glasses of water in a day, you are helping your stomach feel full so you are not inclined to eat any more – especially those sugary treats around the office.
Incorporate Into Other Meals
The oatmeal diet is 30 days long, but it is important to think of a diet as more than just a monthly routine that will change. Instead, think of a diet as what you eat. Calorie counting is helpful in this regard. When you can incorporate oatmeal into other meals, such as adding fruits and yogurt you will be able to lose weight more regularly.