know how oats helps in your weight loss journey

oats for weight loss

Oats For Weight Loss

Oats are considered one of the healthiest grains with several nutritional benefits. These gluten-free grains are a great source of vitamins, minerals, fibres, and antioxidants. being the healthiest grain it is widely consumed as breakfast by many people, especially those who follow a diet. 

Here is everything you need to know about how these nutritional-filled grains help in your weight loss journey

How to prepare oats for weight loss?

Even though oatmeal has many health benefits, we should not overconsume it in our weight loss journey. Because of its high nutritional value, it may also help gain weight so be mindful of the potential drawbacks and keep them in mind when including oatmeal in your diet.

1. Pay Attention To Portion Size:

It's often recommended to take only half a cup of dry oats as they can be very caloric and too carb heavy in high amounts. However, depending on your age, weight, height and physical activity one cup of oatmeal is fine.

2. Avoid Flavored Or Instant Oats:

A well-balanced, low-fat, healthy diet should include less processed foods, such as whole grains, and nuts which have low GI values, and instant or flavoured oats are highly processed and have less fibre.

3. Don't Add Too Much Sugar:

It might be tempting to add sweetness to your oatmeal because it has very little flavour, but high calories from brown sugar, butter, and syrup will not give you desired, It's better to opt for fruits such as bananas, blueberries, and strawberries to make the oatmeal tastier.

3. Avoid Eating Too Much Too Soon:

It's always better to start slow, For losing weight, start eating oatmeal two to four times a week and increase them gradually. Because your body takes a hard time processing all the fibre present in oats and resulting in causes bloating, constipation, and stomach pain.

How to eat oats for weight loss?

In general, you can prepare ½ cup of oats, add a small amount of skim milk, some fruits as well as a few amounts of low-fat yogurt. You can also add cinnamon to increase its flavour. 

But according to your diet plan, you can increase its nutritional value can be by adding nuts and fruits.

You can have 1 to 2 oatmeal per day with the intake of other supplements.

The benefit of having oatmeal in your weight loss journey is it reduces your hunger craving and helps in cutting down your carbs as this helps with many nutrients.

Best time to eat oats for weight loss

Majority of the people consider oats to be meant for breakfast. But no, you can have it for your breakfast, lunch, and dinner as well.

As oatmeal is rich in fiber, consuming it in the morning may help boost metabolism accelerating your energy levels it helps your day set right.

Are oats good for fat loss?

Oats are filled with many nutrients, minerals, and fibers which make us feel fuller for longer hours. They can even fight against hunger pangs we get later in the day, so we are less likely to go out seeking food to fill us up. Due to the presence of beta-glucan, it forms a gel and slows down the absorption of sugar into the blood, and provides a slow release of energy. 

However, oatmeal is not a miracle food to give you excellent results in your weight loss journey, but it may bring you results when consumed as part of a healthy diet along with other nutritional food. So, being a low-fat food means they can be a good choice especially if you're looking to manage your waistline. 

Oats vs cornflakes for weight loss


Oats are healthy grains that come with several health benefits including weight loss when you follow a calorie-controlled diet

In addition, eating oatmeal regularly helps in improving your intake of nutrition and keeps your heart healthy by lowering or reducing bad cholesterol. And the best part is, you can eat oats for all three meals of the day to lose weight. This is because they are rich in fiber content which makes you feel full for longer periods and eliminates the need for you to snack between meals.


Cornflakes are Popularly known as breakfast cereal. Which comes from baking flakes of maize. As It is a rich source of iron it helps in keeping your heart healthy. It also contains Vitamin B, lutein helps you keep your tummy full in the morning. Same as oats it is also consumed with milk. And toppings can be added for more nutrition.  

Although both oats and cornflakes are fantastic weight-loss options, oats are the recommended choice after comparing all their beneficial values.

Health Benefits of Oats:

From providing protein to aiding in weight loss, oats possess many health benefits and some of which are shown below:

  • Oats Are Gluten Free.
  • Oats Boost Immune System.
  • Oats Regulates Bowel Movements.
  • Oats Have Less Impact on Blood Sugar Levels.
  • Oats Are Good For Your Skin.

Take Away 

Oats being a rich source of high nutritional values helps in the weight loss journey by stopping your hunger cravings and providing high calories and fibre to your body. So if you're looking to add oats to your diet plan just go for it.


Can we eat oats daily for weight loss?

Yes, eating oats every day helps in controlling your cholesterol levels and weight loss.

Can I lose fat by eating oats?

Having oats helps you stop your hunger cravings for a long period. So, following a diet plan ensure you burn fat.

Which oats are best for fat loss?

There are many types of oats in the market these days. So, choose the correct oats with nutritional properties that suit your diet plan.


  1. Does the Oatmeal Diet Get Real Weight Loss Results? By Healthline on May 11, 2019.
  2. Oatmeal  By Webmd on November 22, 2022.

Delayed Popup with Close Button
Offers Banner