It's never too late to start eating oatmeal to lose weight. This simple meal offers many health benefits ranging from weight management andimproved intestinal healthto lower cholesterol levels and a reduced risk of heart disease. The best thing about oatmeal is that you can spice up this popular breakfast with even healthier ingredients.
Healthy foods and oatmeal for weight loss
The right oneChoice of foods for weight losscan not only support overall health, but also accelerate fat burning. The only catch is that you have to choose exactly which foods you use for this. For example, loading the bowl with brown sugar won't do your body any favors.
However, according to nutritionists, there are certain ingredients that combine well with porridge for weight loss. Above all, you should try to find a balance between healthy fats, proteins andMaintain fiber-rich carbohydrates. Additionally, there are countless ways to add protein, healthy fats, and fiber to your oatmeal. However, favorite combinations include walnuts, berries and chia seeds. Accordingly, thanks to the following examples you can discover specific combinations of foods and oatmeal to lose weight.
Eat pecans or walnuts with oatmeal for breakfast
Walnuts contain the ultimate triple combination of nutrients to support weight loss. You havehealthy fats, proteins and fiber that promote satiety. 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. Walnuts therefore have an anti-inflammatory effect and reduce the risk of obesity.
Researchers have also found that walnuts may aid weight loss. In a study on diabetes,Obesity and metabolismBrain scans showed that the part of the brain responsible for appetite and impulse control lit up more after overweight participants had oneSmoothie with oatmealand 14 walnuts for two 5-day periods over the course of a month. You can also top your oatmeal with whole walnuts for extra 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 botanicals. Berries are also rich in low-glycemic carbohydrates, which provide the body with even more satiating fiber and nutrients, thereby supporting weight control. For example, raspberries contain almost 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.
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 may increase fat burning and insulin sensitivity. This is due to their high levels of a type of polyphenol, anthocyanins, which are inversely linked to 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 approximately 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 might help give the oatmeal some staying power. Thanks to their ability to expand significantly in the stomach, they curb hunger pangs shortly after breakfast. Onesmall studyfound that consuming chia seeds along with a calorie-restricted diet helped overweight people with type 2 diabetes lose 1.59 kg more. The results show that chia seeds contribute to faster weight loss.
