Fat Loss Nutrition

Oatmeal for Weight Loss: 5 Ways Oatmeal Can Help You Slim Down

oatmeal for weight loss

Are you a carb lover?

I know I am! I could chow down on bread and pasta all day long. The hardest part of being a carb fan is finding carb options that won’t leave me hungry and craving more or spike my blood sugar. That’s why I love oatmeal! As a personal trainer and nutritionist, it’s definitely at the top of my healthy carb list.

Oatmeal is more than just a warm yummy breakfast food. Oatmeal can actually be a powerful weight loss tool! One study found that those who ate oatmeal for breakfast for six weeks saw a reduction in waist size.Another study concluded that oats prevent obesity and abdominal fat distribution.

Here are 5 ways oatmeal can help you slim down and feel your best PLUS my favorite way to eat oatmeal.

Oatmeal For Weight Loss

1. Oatmeal Contains Fiber

Oatmeal is an excellent source of fiber, and fiber is SO important! We need fiber for a healthy heart, gut, and much more.

Oats actually contain a special soluble fiber called Beta-Glucan. It helps with feelings of fullness, blood sugar control, and healthy cholesterol levels.

This type of fiber is especially good for your gut! Lots of health and weight issues actually begin in the gut. A healthy gut usually translates into a healthier body and weight!

Fiber is critical in a healthy diet. For women, we need at least 25g of fiber each day, and men need 38g. Oatmeal is a tasty and easy way to get more fiber and boost weight loss.

2. Oatmeal Digests Slowly

kami eating oatmeal for weight loss

Oatmeal is diabetic friendly and is a great option for anyone wanting to improve their insulin sensitivity.

Since oatmeal is considered a complex carb and has beta-glucan fiber, it digests slowly. This makes it ideal for reducing blood sugar spikes in the body.

Since blood sugar spikes and excess sugar in the body can cause fat storage, slowing down digestion is definitely a good thing!

3. Oatmeal Fills You Up

Oatmeal can be pretty filling, especially if you add more protein to it. The fiber works to keep you full so you’ll eat less.

Although oats do have more protein than other grains, traditional instant oats don’t do much to keep you full.

If you go with whole oats and your own add-ins or our new IdealOatmeal you’ll get the extra protein and nutrients to keep you satisfied for longer.

A satisfied and full tummy means less mindless snacking and you all know what that means! Weight loss!

4. Oatmeal Contains Vitamins and Minerals

idealoatmeal in bowl - oatmeal for weight loss

One of the most underrated benefits of oatmeal is that it contains quite a few essential vitamins and minerals.

Just ½ cup of oatmeal gives you important vitamins and minerals including:

  • Manganese
  • Phosphorus
  • Magnesium
  • Copper
  • Iron
  • Zinc
  • Folate
  • Vitamin B1
  • Vitamin B5

But what do vitamins and minerals have to do with weight loss?

Well for one, when we are trying to lose weight and in a calorie deficit we are more likely to be missing out on essential vitamins and minerals our body needs. For example, B vitamins are especially essential for metabolism and if we aren’t getting what we need, then this can slow down the weight loss process!

Oatmeal is a great way to get those important vitamins for energy. If you really want to make sure you have everything you need then try our IdealVitamin! Paired with oatmeal or an IdealShake for breakfast you can be sure you’re getting the nutrition your body needs!

5. Oatmeal Can Be Customized

idealoatmeal in bowl kami holding it

Ok, so this reason might not be super scientific, but let’s be real: if you don’t like how a food tastes, you’re not going to keep eating it! It’s that simple!

The beauty of oatmeal is that it IS so good for you and a powerful weight loss food, AND it can be customized to taste exactly how you like.

You can add any topping or add in to make it yours! Just remember that some toppings are better than others for weight loss. I like to add fresh berries or natural peanut butter to mine and keep processed sugar out.

Of course, if you’d rather all the flavoring and work be done for you, then you’ll LOVE IdealOatmeal. It’s quick, delicious, high in protein and low in sugar!

What’s the Best Oatmeal For Weight Loss?

kami with idealoatmeal box

My favorite oatmeal for weight loss is hands down IdealOatmeal!

This is why I love IdealOatmeal:

  • It’s Low Calorie

IdealOatmeal is only 130 calories. It makes a great snack or paired with an IdealShake a filling and tasty breakfast!

  • It’s Low In Sugar

IdealOatmeal keeps the sugars low and is naturally sweetened with stevia. It’s naturally flavored too. No fake stuff here!

  • It’s High in Protein and Fiber

Protein and fiber are both linked to weight loss. Protein also provides muscle support and feelings of fullness.

oatmeal comparison - best oatmeal for weight loss

It’s Super Filling

You want your breakfast to keep you full. The protein and fiber in IdealOatmeal work to keep you full and satisfied so you can rock your day!

It’s Quick to Make

If you’re short on time (and who isn’t’?) then you’ll love IdealOatmeal. It takes only a few minutes to make so you can save time!

It comes in two classic flavors: Apple Cinnamon and Maple Brown Sugar. You can eat it on its own for a quick breakfast or pair with an IdealShake smoothie for even more hunger control.

Breakfast just got a whole lot better!

Click here to learn more about IdealOatmeal!



Kami Price

Kami Price

Head Trainer & Nutritionist

Kami Price is the Head Trainer for IdealShape. She is a NASM Certified Personal Trainer, a Pn.1 Certified Nutrition Coach, and Certified Yoga Instructor. Kami has been in the fitness world for over 10 years and prior to joining IdealShape owned one of the biggest private gyms in Utah.


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