Lose Weight with Oats: 6 Benefits of oats for weight loss

Oats in a plate | Benefits of oats for weight loss

If you're looking to shed a few pounds, incorporating oats into your diet can be a smart move. Oats are a nutrient-dense food that is packed with fibre, protein, and essential vitamins and minerals, making them a filling and satisfying food choice that can help control appetite and reduce overeating. In addition, oats are low in calories, which means that they can be used as part of a well-balanced diet that supports weight loss goals. Here, we will explore the many benefits of oats for weight loss and provide practical tips on how to incorporate them into your diet to help you achieve your health and wellness goals.

Oats can offer several benefits for individuals who are looking to lose weight. Here are some of the key benefits:

Promotes satiety: 

Oats are high in soluble fibre, which absorbs water and expands in the stomach, leading to a feeling of fullness and satiety. This can help reduce overall calorie intake and aid in weight loss.

Lowers cholesterol levels: 

Oats contain a type of soluble fibre called beta-glucan, which has been shown to lower LDL ("bad") cholesterol levels. This can reduce the risk of heart disease and improve overall health.

Research has repeatedly demonstrated that the beta-glucan fiber present in oats is a potent tool in lowering the levels of both total and LDL (bad) cholesterol.

Provides sustained energy: 

Oats are a complex carbohydrate, meaning they are slowly digested and provide a sustained release of energy. This can help regulate blood sugar levels and prevent cravings for high-sugar foods that can derail weight loss efforts.

Versatile and easy to prepare: 

Oats are versatile food that can be incorporated into a range of meals, including breakfast, snacks, and even desserts. They are also quick and easy to prepare, making them a convenient option for busy individuals.

Supports gut health

The fibre in oats helps promote healthy digestion and supports the growth of beneficial bacteria in the gut. This can improve overall gut health, which is important for overall health and well-being.

Low in calories: 

Oats are relatively low in calories compared to other foods, meaning they can be included in a weight-loss diet without adding excessive calories. One cup of cooked oats contains around 150 calories, making it a filling and nutritious meal option that won't break the calorie bank.

How to prepare oats for weight loss?

Oats can be prepared in a variety of ways, depending on personal preferences and dietary needs. Here are some ideas for preparing oats for weight loss:


  • One of the most common ways to prepare oats is by making oatmeal. 
  • Simply add 1/2 to 1 cup of oats to a pot with 1-2 cups of water or milk, and cook over medium heat for 5-10 minutes until the oats are tender and the liquid has been absorbed. 
  • Top with fresh fruit, nuts, or a drizzle of honey for added flavour and nutrition.

Overnight oats: 

  • Overnight oats are a great option for busy mornings or meal prepping. 
  • Simply combine oats, milk or yoghurt, and your choice of toppings in a jar or container and let sit in the refrigerator overnight. 
  • In the morning, the oats will have absorbed the liquid and be ready to eat.


  • Oats can also be used to make homemade granola, which can be enjoyed as a snack or added to yoghurt or smoothie bowls. 
  • Combine oats with nuts, seeds, and a sweetener like honey or maple syrup, and bake in the oven until crispy.


  • Adding oats to smoothies can help make them more filling and provide sustained energy. 
  • Simply add a 1/4 to 1/2 cup of oats to your favourite smoothie recipe and blend until smooth.

Can oats reduce belly fat?

While no single food can target belly fat specifically, incorporating oats into a healthy diet and lifestyle can contribute to overall weight loss, which may include a reduction in belly fat. Oats are high in fibre and protein, which can help increase feelings of fullness and reduce overall calorie intake. The beta-glucan fibre in oats has also been shown to help reduce LDL cholesterol levels and improve metabolic health, which may contribute to a reduction in belly fat over time. However, it's important to note that weight loss and fat loss are complex processes that require a combination of healthy eating habits, regular physical activity, and tension management.

When should I eat oats to lose weight?

You can eat oats at any time of the day, as part of a healthy, balanced diet. However, there are certain times when consuming oats may be particularly beneficial for weight loss:

  • Breakfast: Eating oats for breakfast can help you start your day with a healthy, fibre-rich meal that can keep you feeling full and satisfied until your next meal.
  • Before or after exercise: Consuming oats before or after exercise can provide you with the energy you need to power through your workout or recover afterwards.
  • As a snack: Oats can make for a great snack option, especially if you're looking for something healthy and filling between meals.

Oats vs ragi for weight loss

Both oats and ragi (also known as finger millet) can be beneficial for weight loss, but they have different nutritional profiles that may make one more suitable for your individual needs and preferences. Here's a comparison of oats vs. ragi for weight loss:

  1. Fibre content: Both oats and ragi are good sources of dietary fibre, which can help you feel full and satisfied after meals, and reduce overall calorie intake. However, oats have a slightly higher fibre content than ragi, with about 4 grams of fibre per 100 grams, compared to 3.6 grams in ragi.
  2. Protein content: Ragi is higher in protein than oats, with about 7 grams of protein per 100 grams, compared to 2.5 grams in oats. Protein is important for maintaining muscle mass and keeping you feeling full and satisfied, so ragi may be a good choice if you're looking to increase your protein intake.
  3. Glycemic index: Ragi has a lower glycemic index than oats, which means it causes a slower and steadier rise in blood sugar levels. This can be beneficial for weight loss because it helps you feel full and satisfied for longer, and reduces cravings for high-sugar, high-calorie foods.
  4. Nutrient content: Both oats and ragi are rich in important nutrients like vitamins, minerals, and anti-oxidants. However, ragi are particularly high in calcium, which is important for bone health, while oats are higher in B vitamins and iron.

Take Away

Oats can be a great addition to a weight loss diet due to their high fibre content, ability to increase feelings of fullness, and potential to reduce LDL cholesterol levels. Incorporating oats into meals and snacks throughout the day can help support weight loss goals.


Can oats reduce belly fat?

Yes. Oats may contribute to a reduction in belly fat over time as part of a healthy, balanced diet due to their high fibre and protein content, but no single food can target belly fat specifically.

How many oats should I eat to lose weight?

There is no one-size-fits-all answer, but as a general guideline, a serving of oats is typically around 1/2 to 3/4 cup of dry oats. It's important to also incorporate a variety of other nutrient-rich foods into your diet and work with a healthcare professional to determine the right calorie balance for your goals.

When should I eat oats to lose weight?

Eating oats for breakfast or as a snack can support weight loss by helping you feel full and satisfied for longer.


Petr Sima,1 Luca Vannucci,1 and Vaclav Vetvicka, Jan 2018, β-glucans and cholesterol (Review)

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