When it comes to diet and weight loss, you hear claims that certain foods promote weight gain while others boost metabolism and help your body burn fat. But no specific foods are either bad or magic; it all comes down to calorie intake. Including oatmeal in your diet can make the weight loss process more successful, as long as it is eaten in moderation.
Weight Gain and Loss
Weight gain occurs when you consume more calories than your body burns off, no matter what type of food you eat or when you eat it. One pound of weight is equal to 3,500 calories, so if you eat 3,500 calories more than you burn each week, you will gain 1 lb. each week. If you create a daily deficit of 500 calories by either eating less or exercising, you will lose 1 lb. per week. These are just general guidelines; you may need to make adjustments based on how your body responds to a weight loss plan. If you are gaining weight, you need to cut back on your food intake a little more or exercise harder.
Fiber
Fiber cannot be broken down by the body, and it takes a long time to pass through the intestines. In addition, fiber absorbs water as it passes through your system, which means it creates a feeling of fullness. Since fiber helps the body feel full, including in in the daily diet can help to curb hunger and binge eating. The goal is to get 25 to 35 g of fiber every day from a variety of sources, including fruits, vegetables and whole grains such as oatmeal. Oatmeal can vary greatly in calorie and fiber content, so it is important to read nutrition labels. Some brands have only 100 calories or less, while providing 6 g or more of fiber per serving. Other brands can have 300 or more calories and just 1 g of fiber per serving. If you choose a higher-calorie brand of oatmeal and you consume more calories then you burn off by the end of the day, the oatmeal may be contributing to your weight gain. It is the total number of calories you are consuming that matters, not one specific food.
Breakfast
Eating breakfast is another important component of a successful long-term weight loss program. Those who eat breakfast regularly tend to be thinner, and those who skip breakfast tend to weigh more, reports the Harvard Medical School. A high-fiber cereal such as oatmeal that has at least 6 g of fiber per serving is a good choice, but make sure your oatmeal also has less than 10 g of sugar per serving. Eating breakfast can help you feel full so that hunger is not driving food choices later in the day. In addition, not skipping meals helps to keep your metabolism up.
Toppings
How you prepare your oatmeal and what you add to it can influence your weight. A bowl of high-sugar and high-calorie oatmeal mixed with whole milk can add 500 or more calories to your diet. A bowl of low-calorie, low-sugar oatmeal with fat-free milk or yogurt will add only 200 or fewer calories to your day. Adding more flavor to your oatmeal by topping it with fresh fruit will boost the fiber content and add taste while keeping the calorie content low.
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