Losing weight with a warm breakfast – that sounds contradictory at first glance? Wrong, because warm breakfast not only tastes good, but also offers numerous health benefits. This idea or conviction originally comes from Traditional Chinese Medicine, or TCM for short, and can also be found again and again in the teachings of Ayurveda, the Indian art of healing.

In this blog post, we explain exactly why porridge is recommended for weight loss and give you tips on how you can prepare a delicious, warm breakfast in just a few steps!

1. Warm breakfast boosts the metabolism

Who hasn’t experienced it? Winter or the cold season is here and it’s much harder to get going. On the one hand, this has to do with the fact that it is usually still dark in the morning. On the other hand, breakfast also plays a big and important role. Many people eat a cold breakfast and don’t realise the advantages that a cooked breakfast would have for them and their metabolism.

What exactly is this all about? In simple terms, metabolism is the transport of substances into the body and their transformation in the body. There are different types, such as energy metabolism. As the name suggests, this process converts substances in the body into energy and you can start the day full of energy. A fast-functioning metabolism can therefore be considered beneficial and thus also helps you lose weight.

In addition to sufficient fluid intake and exercise, a warm breakfast such as porridge also boosts the metabolism.

2. Healthy gut & good digestion are promoted

A good intestinal flora is beneficial for many things – but did you know that it also supports weight loss?

A study from Belgium came to this conclusion: more precisely, the influence of a certain intestinal bacterium called Akkermansia muciniphila on people who are overweight was investigated. The researchers found that subjects who took the bacterium for three months lost weight and had an improved metabolism (while maintaining the same diet and exercise habits).1 This is just one example that illustrates the importance of a healthy gut on successful weight loss!

Simply put, this effect can also be described as a cycle:

  • A healthy gut leads to a functioning digestive system.
  • With good digestion, we feel better and are more motivated to stick to our weight loss goals.
  • Healthy nutrition and exercise in turn strengthen the intestinal flora.


A simple step to improve gut health is to look for a high fibre content in foods. Non-soluble fibre serves as ideal food for the intestinal bacteria, allowing them to multiply and digesting more effectively.

Warmer Porridge liefert viele Ballaststoffe
Warm porridge provides lots of fibre – ideal for gut health

In everyday life, this can easily be achieved with a warm porridge. The numerous dietary fibres in oat flakes, including beta glucans, ensure that you and your intestines simply feel good.

3. Prevent cravings with these 2 tips

Cravings are something you want to avoid as much as possible if you want to lose weight! After all, it can ruin your successes in a very short time.

Basically, there are two reasons why cravings can occur:

The calorie requirement has been reduced too much and too quickly.

Many people make the mistake of cutting calories too much when dieting, and not gradually, but all at once. The body is not used to the sudden restriction and in the worst case it can lead to real cravings.

This is where our practical calorie calculator comes in handy. With it, you can calculate your calorie requirements free of charge and in just a few steps, and thus have a guideline of how many calories you should consume when losing weight.

Composition of calories supplied is not correct.

100 calories are not the same as 100 calories if one is an apple and the other is chocolate. You can use calorie trackers to find out.

In addition, some foods have the same number of calories but are satiating in different ways. Fibre and protein in particular have a decisive influence on the feeling of satiety. Oat flakes are therefore an ideal ingredient for a hot breakfast.

Oats Nutrients
Oat flakes overview – the local superfood

How does this work exactly? Once the long-chain carbohydrates (= dietary fibres) are absorbed, they are broken down in the body and released into the bloodstream. Depending on the length of the chains, this process happens faster or slower. Since oat flakes consist mainly of long-chain carbohydrates, it takes longer to break them down. This means that your blood sugar level rises more slowly or more sustainably and you stay full longer.2

What TCM says

Traditional Chinese Medicine also knows about food cravings and how they occur. It is assumed that the cause is that the spleen qi, i.e. the life energy of the spleen, is out of balance. A warm breakfast can prevent this. As can be seen on the graphic of the organ clock, the active time of the spleen is between 9 and 11 o’clock. According to TCM, a warm breakfast gets the digestion going.

The organ clock according to TCM

4. Warm meals guarantee improved nutrient absorption.

The absorption of important micro- and macronutrients is also increased by warm meals.

Most foods can be better absorbed by the body if they are cooked or boiled. This can be explained by the fact that the cellulose present in plant cell walls cannot be broken down by humans. However, when heated, the cell walls break down and the multiple sugars can be absorbed. It is therefore also advisable to switch to a warm first meal at breakfast.

In the long run, this will have a positive effect on your body and your weight loss goal!

5. Make breakfast a morning ritual

When losing weight, not only diet and exercise play an important role, but also the right mindset! With a positive mindset, things come much easier to us. Maybe you’ve noticed this yourself when studying for an exam, doing tasks at work or even losing weight. One way to make things easier for yourself is to create rituals!

For example, you can take time every morning to prepare and enjoy your full, hot breakfast. You’ll see that after a few days, it will become a real routine that you won’t want to miss. But don’t worry: you don’t have to get up early because our porridges can be prepared in just a few steps.

Another advantage: a warm meal like porridge in the morning provides you with all the nutrients, such as proteins or minerals, that you need for a successful morning. In addition, you stay full for a long time, don’t need any snacks in between and easily save calories. So you can focus on the important things like work, university or school and not on what you’re going to eat next.

Breakfast ideas: Tips and recipes for your hot, healthy breakfast

As promised at the beginning, we’re now going to give you some delicious ideas for what your hot breakfast could look like.

  • Porridge with various toppings
  • Egg dish with fresh vegetables
  • Waffles with fruit
  • Hearty Breakfast Muffins
  • Baked beans with toast
Ideen für ein warmes Frühstück
Ideas for a hot breakfast

Even though all the ideas are for a hot meal, not all of them are suitable for weight loss. After all, it also depends on the nutritional composition and how quickly the dish can be prepared. If the preparation is time-consuming, motivation can quickly be lost and you are tempted to turn to unhealthy alternatives.

Porridge definitely meets these criteria for the perfect weight loss breakfast! Oat flakes contain a variety of important nutrients such as magnesium, zinc or iron. In addition, the long-chain dietary fibres it contains provide a pleasant feeling of satiety.

It’s the variety that makes it: The good thing about oatmeal is that it never gets boring with all the different toppings! Depending on the season, you can top your breakfast porridge with fresh fruit, chia seeds, nuts such as walnuts or nut purées. And if you’re in the mood for a really sweet breakfast, melted chocolate with a high cocoa content can refine the porridge.

Sport Porridges as the ideal breakfast for losing weight

In principle, you can eat any of our porridges for your hot breakfast. However, our two Sport Porridges Cocoa-Banana and Raspberry-Cocoa are particularly suited to your needs.

Thanks to the natural sweetness of the bananas, dates and raspberries, both products have no added sugar and still taste pleasantly sweet.

Unsere gesunden Sport Porridges - ideal zum Abnehmen
Our healthy sports porridges – ideal for weight loss

The oat flakes and bran contained provide a high proportion of fibre, which is why you stay full for a long time! In addition, you cover a large part of your protein needs directly at breakfast with the vegetable proteins.

Prepared with plant milk, milk or water, the porridges are ready to enjoy in just 3 minutes!

  1. Depommier C, Everard A, Druart C, et al. Supplementation with Akkermansia muciniphila in overweight and obese human volunteers: a proof-of-concept exploratory study. Nat Med. Published online July 2019:1096-1103. doi:10.1038/s41591-019-0495-2

2.Schek A. Ernährungslehre Kompakt. 6th ed. Umbau Zeitschriftenverlag; 2017.

Katharina

Alles rund um's Frühstück und Ernährung möchte ich euch mit gut recherchierten und verständlichen Beiträgen näherbringen. In meiner Freizeit findest du mich deshalb auch oft in der Küche, wo ich mich an neuen Gerichten versuche.