The fact that oatmeal contributes to a healthy diet and can even help you to lose weight has not only been known since warm breakfast or porridge has been enjoying a renaissance. Porridge was already on the menu of poor working-class families a hundred and more years ago. No wonder, as it was easy and cheap to prepare and keeps you satiated.
Porridge is ideal if you want to lose weight in a healthy way and permanently – even today. This is the case as the porridge made from oat flakes leads to a long-lasting feeling of satiety even in small amounts.
Since porridge can not only be prepared with milk but also with water, it is also suitable for people with lactose intolerance. It can be prepared in many delicious recipes that which can be incorporated into your daily diet or food plan.
With the porridge diet you can lose weight in the long-run. The oat flakes stimulate the metabolism and thus stimulate your digestion. To achieve long-term success, you should consume around 250 grams of oatmeal throughout the day. It doesn’t matter whether these are prepared in the form of oatmeal or muesli.
Since oat bran is not exactly low in calories, you should however make sure that you do not exceed the total calorie count of 1000 to 1300 kcal per day. Porridge should also be supplemented with fresh fruit – this is healthy and tastes good. For variety, you can add different types of fruit. To help the environment, you should ideally make sure to use seasonal and regional fruit.
As with any diet, everything should be done with moderation and purpose. After all, a balanced diet is the most important thing. It is advisable to consult an expert in advance. Dieticians, nutritionists and/or doctors can inform you about potential risks and guide you through your porridge diet.
The answer is yes, if you do it right. Porridge can even help you lose weight in two ways. Since oats only slightly increase insulin levels, you won’t feel hungry in between meals. Thanks to the complex carbohydrates, it also takes quite a while to digest the swollen oat flakes.
While the stomach is busy digesting the oats, hunger does not arise so quickly. By the way, another positive side effect of healthy oat flakes: The high content of dietary fibre supports the digestion and prevents an unpleasant feeling of fullness and bloating.
In our article “Which nutrients are contained in porridge” you can learn even more about vitamins, minerals, protein and other important nutrients that you take in when eating porridge.
Porridge is made from oat flakes which are swollen through mixing them with water or milk. These contain a particularly high portion of beta-glucan. These are very slowly digestible carbohydrates that lower both the blood sugar levels and cholesterol levels. This results in a long-lasting feeling of satiety. Even small amounts are enough to make you feel full.
Oatmeal has a relatively high energy density and so porridge is not exactly low in calories. With 100 g of oatmeal you take in about 350 kcal, which can seem frighteningly high at first glance.
Nevertheless, porridge is suitable for losing weight. Because the good news is that this high energy density also leads to a quick feeling of satiation. Thus, already about 40 g of porridge are enough to satisfy your hunger.
How many calories your porridge really contains also depends on how you prepare it. If you use milk for your porridge, it will naturally have more calories than if you prepare it with water.
Whether you make your oatmeal with water or milk is up to you. Tastes are different. This also applies to the other ingredients you need to turn your daily porridge into a delicious meal. Different ingredients have different numbers of calories, so it depends on the recipe of your oatmeal how many calories you consume.
Porridge is certainly a good way to support a healthy and balanced diet and also to help you to lose weight. However, as with any diet, only consistency can lead to the goal. If you eat oats for breakfast, but otherwise have an unhealthy lifestyle, you will of course not be successful. So pay attention to other components, such as sufficient exercise, sufficient fluid intake etc.
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