To lose weight you need a deficit of calories week by week for a long period of time. That’s it. This sounds simple, but if you tried, it is so not easy. A fat loss “diet” causes hormonal changes and here are some of them: leptin (a satiety hormone) decreases under calories deficit conditions. As we lose weight, we get hungrier and hungrier and finally slip off the diet. Only inhuman willpower can cope with this human physiology!
Oatmeal can easily fit into your fat loss regimen, it is an awesome food: it contains a fibre, minerals, vitamins and antioxidants. It is one of the most innocent starchy carbs in the World. Forget about instant oats and the ones with added sugar. Go for the least processed oats, they are higher in fibre and lower in glycemic load – more health benefits and more satiety.
How to cook oats for the best fat loss result?
Little oats, lots of liquid. This gives big volume and low calories. 30-40 grammes of oats with 100 ml of milk and added water gives you just above 200 kcal.
Fantastic result: filling, satiating and moderately palatable – you’ll not overeat.
Warning: it is likely that you’ll want to eat again very soon.
The solution: add a portion of protein or snack with protein later. It can be anything from an egg to protein powder to a bird or an animal 😉
These are yummy. Too yummy. Small portion, high-calorie density. Traditionally people add to overnight oats incredible stuff: Nutella, nut butter, bananas, honey. It makes the energy content sky high, with a very questionable satiety it provides. High calorie density foods are not a good choice when struggling to loose weight.
Trendy and an absolutely brilliant combination of porridge and oats. You just add grated zucchini to your porridge. Zucchini are amazeballs: low calorie, high water, high fibre, high potassium! As a bonus, you get beta-carotene, lutein and, excuse me, zeaxanthin, all good for your eyes. Increasing volume and nutrients content without loads of calories– win-win-win.
Protein powder added to oats. Maybe a god idea, but maybe… not. How come protein is not a good idea? It is individual. When you are in calories deficit you need more protein than usual, around 2 grammes per 1 kg of body mass – this preserves muscles when losing weight and contributes to satiety. However making a protein shake instead of putting protein powder in oats maybe a better idea. It allows you to eat more food (even if it only perceptually) with fewer calories.
It is a yummy dessert, full stop. It doesn’t mean you cannot have it, just remember that it is full of fat and sugar! I have mine with quark (high protein, no fat) and yoghurt (a bit, for taste and texture), it makes the situation less disastrous.
Same rule here: go for lower calorie, more volume. I know, we all want the food to be delicious. Unfortunately, the more delicious the food is, the higher calorie density it has. Highly palatable foods make us overeat. So chocolate eggs on top of porridge are lush, but I’d go for an artificial sweetener (There is no research that found that a moderate amount of artificial sweetener is dangerous, whatever media say) or fruit, or berries.
My oats look like this:
30-40 grammes of oats,
300 ml of liquid (milk and water 50%/50%)
Boil on small heat for 5-10 min, add cinnamon, vanilla paste, salt, Sukrin Gold.
Fat loss expert, elite group fitness instructor and personal trainer based in Sheffield.