Oats are the perfect choice of food for a number of reasons. They are cheap, customizable and full of essential nutrients such as fiber and carbs which makes them an ideal weight loss food. However, what you eat your oats with has a big impact on your ability to lose weight – if you want to stay in shape, you should avoid instant oats or eating them with sugar and calorie-rich ingredients.
How to make the perfect oats and lose weight
If you want to make your oats a perfect superfood, you should add a couple of egg whites in them. They won’t change the taste of your oats, but they will definitely add some great nutrients. This is the key to losing weight and will keep you satiated for a long time as well. One of the best weight-loss benefits of oats is their adaptability. They can be mixed with just about any type of fruit so you’ll never be bored when eating them. Add some spices for an even richer flavor – for example, cardamom goes great with cherries, and cayenne pepper will work great on cocoa-flavored oats.
Avoid sugar-rich instant oats
Regardless of the texture, you should get your oats without any flavors. Flavored oats are full of sugar and calories and will only make you gain weight. A package of maple and brown sugar oats has 13 gr. of sugar and 160 calories, while rolled oats have less than a gram of sugar and only 100 calories. Switching to plain oats for breakfast for a full year will save you over 20 000 calories during the period and will help you shed some pounds.
Eat fiber-rich oats for breakfast
Instead of adding sugar to your oats, cover them with blends that will help you lose weight. Fiber is a key nutrient for losing weight and will help you stay full for a longer period. According to scientists, adding fiber is the easiest way of losing weight. It can be found in fruits such as blueberries, strawberries, blackberries or raspberries which will enrich the taste of your oatmeal.
Avoid sugar and fat supplements
Most people think that adding agave, maple syrup or honey to their oats is healthy, but according to experts, neither of these sugary additions has great nutritional value. Instead of these sweeteners, you can add a bit of banana puree or apple compote.
Fat coverings are a big no-no as well. Peanut butter may offer some nutrients, but it also has 190 calories per 2 tablespoons, which isn’t great if you’re trying to lose weight. Even milk isn’t a good option – a cup has 8 gr. of fat and 150 calories, which is why you want to make your oats with water.