How to eat oatmeal to lose weight

Oatmeal weight loss requires choosing pure oatmeal and controlling intake. It is recommended to pair it with low calorie ingredients as a staple food substitute. Oatmeal is rich in dietary fiber and high-quality protein, which can help enhance satiety and regulate blood sugar, but high sugar and high-fat processing methods should be avoided. When oatmeal is used as a staple food substitute, it is recommended to control the dry weight of 30-50 grams per meal and brew it with hot water or skim milk until it becomes viscous. Match with sugar free soybean milk, fresh berries or a small amount of nuts to enhance the nutritional value, and avoid adding high sugar ingredients such as honey and syrup. Choose steel cut oats or traditional pressed oats that require cooking, as their glycemic index is lower than that of ready to eat oatmeal. Mixing oatmeal with chia seeds to make overnight oatmeal cups can increase dietary fiber intake and prolong digestion time. Replacing refined rice and flour based staple foods with oatmeal can reduce daily total calorie intake by 200-300 calories.

Oatmeal contains β - glucan, this soluble dietary fiber can form gel in the gastrointestinal tract to delay gastric emptying. Long term consumption of oatmeal can help improve the balance of gut microbiota and reduce levels of low-density lipoprotein cholesterol in the body. It should be noted that the dietary fiber content of some ready to eat oatmeal decreases after deep processing. When purchasing, check the nutritional content table and ensure that the dietary fiber content exceeds 6 grams per 100 grams. People with renal dysfunction need to control their intake of oatmeal, as its high phosphorus content may increase metabolic burden. It is recommended to include oatmeal in a balanced diet plan and combine it with 150 minutes of moderate intensity exercise per week to achieve better weight loss results.