If you haven’t eaten oatmeal for breakfast, now is a good time to start. This simple diet offers many health benefits, from improving weight management and intestinal health to lowering cholesterol levels and reducing the risk of heart disease. And they are from oats!
The biggest advantage of oatmeal is that this popular breakfast can be prepared with healthier ingredients that not only support your overall health, but can also accelerate your weight loss efforts. The only pitfall is that putting a spoonful of brown sugar in a bowl does not bring any benefit to your body, so you need to be careful with the add-ons you use.
If you are looking to promote your weight loss goal Lauren Manaker, MS, RDNA dietitian and nutritionist registered with our Medical Experts Committee, First Mom’s Pregnancy Cookbook When Promote male childbirth Share her recommended combination of oatmeal ingredients:
“The best oatmeal combo for weight loss is a balance of healthy fat, protein, and fiber-rich carbohydrates,” she says.
Read on to discover her particular food choices, and for more information on how to eat healthy, don’t miss the eating habits to lose abdominal fat as you get older, the nutritionist says. increase.
The best oatmeal combinations for faster weight loss include protein, healthy fats, and fiber.
There are countless ways to add protein, healthy fats and fiber to oatmeal, but one of Manacar’s favorite combinations is Walnuts, berries, chia seeds..
Walnut
“Walnuts contain a triad of nutrients that support ultimate weight management: healthy fats, proteins, and fiber that promote satiety,” says Manaker.
One ounce of these nuts contains 4 grams of protein, 2 grams of fiber, and 18 grams of heart-healthy fat. Some of them are omega 3 fatty acids.
Researchers may have found at least one way walnuts can support weight loss.according to Diabetes, obesity and metabolism Studies show that after obese participants consume a smoothie containing 14 walnuts over two five days in a month, brain scans are responsible for the control of their appetite and impulses. But walnuts.
Put the whole walnut on the oatmeal to make a crunch. If you want to make the oatmeal even creamier, add a walnut butter scoop like this from Artisana Organics.
Berry
Berry is not a colorful way to add sweetness to a bowl of oats. These fruits are also an excellent source of fiber to fill your body with powerful anti-inflammatory plant compounds.
“Berry is a low glycemic carbohydrate source that fuels the body with more fiber and nutrients to support weight management,” says Manaker.
For example, for each 1/2 cup, raspberries contain nearly 5 grams of fiber, blackberries contain 4 grams, blueberries contain 2 grams, and strawberries contain 1.5 grams.
By increasing the overall intake of fresh fruit, studies have shown that this improves weight maintenance or moderate weight loss in just three weeks.
Especially for berries, one small study found that adding blackberries to the diet, which contain high levels of anthocyanins, a polyphenol that is inversely proportional to the risk of obesity, may increase fat burning and improve insulin sensitivity. I found that there is.
Chia seeds
Chia seeds are arguably packed with the most nutritional benefits in the smallest package. A small 1 ounce serving of chia seeds (2 tablespoons) contains 5 grams of protein, 9 grams of healthy fat, and an incredible 10 grams of fiber! It’s about the same amount of protein as an egg and contains more fiber than those found in two medium-sized apples.
Specifically, these seeds are an excellent source of a type of fiber called water-soluble fiber, which helps to absorb water and swell in the stomach, giving a feeling of fullness. (Throw a chia seed scoop into a glass of water and you’ll see what we mean.)
“Chia seeds can help give oatmeal some sustainability, thanks to its ability to swell in the stomach and help reduce hunger shortly after breakfast,” Manaker said. say.
According to one small study, taking chia seeds with a calorie-restricted diet causes overweight people with type 2 diabetes to lose 3.5 pounds more than those who do not take chia seeds. The cheerleader group also had a significantly smaller waist circumference after intervention compared to the control group. Further research is needed to determine the effect of chia seeds on weight loss, but this study may help chia seeds support faster weight loss when taken with a healthy diet. Suggests.
Read more: According to nutritionists, how chia seeds can help you lose weight
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