Weight Loss

Oats Recipe for Weight Loss

Mehak Shah

May 12, 2023

Oats are among the healthiest foods available due to their numerous health benefits. Oats are rich in essential nutrients like fibre, vitamins, protein, and minerals like iron, magnesium, and zinc. In addition, they are perfect for heart health, as they contain beta-glucan. It is a type of soluble fibre that helps lower cholesterol levels in the blood, reducing the risk of heart disease. Oats also help regulate blood sugar levels. 

The high fibre content in oats slows down carbohydrate absorption and digestion. As a result, it leads to a slower release of glucose into the bloodstream. Additionally, oats promote satiety due to their high fibre content, making them an excellent option for losing weight. Oats are versatile, and one can use them in various recipes. That makes them a convenient and healthy addition to any diet.

Oats are a healthy and satisfying way to kickstart your weight loss journey. This humble grain is a nutritional powerhouse that can help you shed pounds while keeping you full and satisfied. Oats have many health benefits for weight loss. Furthermore, their versatile nature enables you to cook some delicious and easy-to-make recipes to enjoy them. So you can incorporate oats into your diet, whether it’s a hearty bowl of oatmeal, a tasty smoothie, or some delightful pancakes. 

Oats and Weight Loss: The Connection

High Fibre Content

Oats are a fantastic dietary fibre source, which plays an essential role in weight loss. Fibre helps keep you full for extended periods. As a result, it reduces the likelihood of overeating or snacking on unhealthy foods. Additionally, the soluble fibre in oats forms a gel-like substance in the stomach. Hence, it slows digestion and reduces the absorption of calories. This results in a lower overall calorie intake, promoting weight loss. 

As per research, a fibre diet can help regulate bowel movements and improve digestion. Therefore, the high fibre content of oats makes them suitable for weight loss and overall health.

Low GI Index

The low glycemic index of oats is one of the reasons why they are beneficial for weight loss. The glycemic index (GI) measures how quickly carbohydrates in food are converted into glucose and released into the bloodstream. It can rapidly spike blood sugar levels. Foods with a high GI get quickly digested, leading to hunger pangs and overeating. Oats have a low GI, which means they get digested slowly, leading to a gradual release of glucose and a steady energy supply. Also, this reduces hunger and prevents overeating. 

According to research, low GI prevents fat accumulation. Moreover, the slow release of glucose helps to stabilise blood sugar levels, which is beneficial for overall health.

High Protein

Oats are a healthy plant-based protein, making them an excellent choice for vegetarians and vegans with limited protein sources. As per studies, protein is essential for maintaining and building muscle mass, vital for weight loss. Protein also boosts metabolism, leading to increased calorie burning. 

Oats also contain a good balance of amino acids. These are the building blocks of protein, which makes them a complete protein source. In addition, protein reduces appetite by promoting satiety, which reduces the intake of calories. So by incorporating oats into your diet, you can get enough protein to support your weight loss goals while enjoying a tasty and nutritious meal.

Nutrient Dense

Oats can make nutrient-dense food. It provides a range of essential vitamins and minerals, such as vitamin B, iron, and magnesium. These nutrients help maintain good health and promote overall well-being. For example, iron is vital for producing red blood cells, while magnesium is essential for healthy bones and muscle function. In addition, vitamin B found in oats supports brain function and energy metabolism.   

As per research, regular oats consumption ensures you get these essential nutrients crucial to maintaining a healthy weight. Choose whole-grain oats to enjoy the full benefits of these essential nutrients, as they are less processed and retain more of their natural goodness.

Increase Satiety

Eating oats can help increase satiety, meaning you feel fuller for more extended periods and won’t need to snack frequently. Also, oats are high in fibre and protein, which digest gradually and keep you feeling full for extended periods.

Research shows that eating oats for breakfast consumes fewer calories throughout the day than eating a high-sugar breakfast. Also, this is particularly helpful for weight loss, as reducing calorie intake is essential to losing weight. Further, feeling full and satisfied can help you stick to your weight loss plan and to avoid giving in to unhealthy cravings. Therefore, making oats a part of your diet can be an excellent strategy for achieving weight loss goals.


Oats are a nutritious and weight-loss-friendly food due to their high fibre content, low glycemic index, plant-based protein, essential nutrients, and ability to increase satiety. Their fibre content keeps you full for extended periods and reduces calorie intake. At the same time, their low glycemic index provides a steady energy supply. Oats are also a complete protein source, rich in essential vitamins and minerals, and can help reduce appetite. Therefore, incorporating oats into your diet can be an excellent strategy for achieving your weight loss goals and overall health.

Healthy Ways to Consume Oats

Overnight Oats

Overnight oats are a simple and healthy way to enjoy oats for weight loss. To prepare, mix rolled oats with your choice of milk, yoghurt, and toppings such as fruits, nuts, or seeds, and refrigerate overnight. Also, this allows the oats to soak up the liquid and become creamy and delicious. You can add toppings such as fruit, nuts, and honey for flavour and nutrition. 

Overnight oats come packed with fibre, which keeps you satiated throughout the morning. Overnight oats are an easy breakfast option to customise to your taste preferences. Their high fibre content can help you feel full longer and reduce cravings.  

Here is the recipe.


  • Rolled oats: 125g
  • Almond or Low-Fat milk: 125ml
  • Greek yoghurt (plain): 122g
  • Chia seeds: 1tbsp
  • Honey: 1tbsp
  • Sliced strawberries: 50g

Method of Preparation

1: In a mason jar or a bowl, add rolled oats, milk, yoghurt, chia seeds, and honey, and stir well.

2: Cover and refrigerate overnight.

3: In the morning, top with sliced strawberries and enjoy your creamy and delicious overnight oats for breakfast!

Oatmeal Banana Pancakes

Oatmeal banana pancakes are a delicious and healthy way to enjoy oats for breakfast. To make them, blend rolled oats, bananas, milk, and egg to form a batter. Next, cook the batter on a non-stick pan until golden brown.

These pancakes are a great source of fibre, protein, and complex carbohydrates, making them a perfect weight-loss option. The fibre in oats helps keep you full and satisfied. At the same time, carbohydrates and protein provide sustained energy throughout the morning. Bananas also offer potassium and other essential nutrients. Oatmeal banana pancakes are a tasty and nutritious meal contributing to your weight loss goals.

Here is the recipe.


  • Rolled oats: 1 cup
  • Ripe banana: 1
  • Almond or Low-fat Milk: 125ml
  • Large egg: 1
  • Baking powder: 1 tsp
  • Vanilla extract: 2 drops 
  • Salt: 2 pinches 
  • Butter or cooking spray: 1tbsp

Method of Preparation

1: Blend rolled oats, banana, milk, egg, baking powder, vanilla extract, and salt until smooth.

2: Next, heat a non-stick pan over medium heat and add butter or cooking spray.

3: Pour the batter onto the pan and continue cooking until the edges are dry and bubbles appear on the surface.

4: Flip the pancake and cook for another minute until golden brown.

5: Serve with fresh fruit or maple syrup, and enjoy your delicious and healthy oatmeal banana pancakes.

Oatmeal Smoothie

It is a great way to start your day with a healthy and delicious breakfast. Blend rolled oats, almond milk, banana, and other fruits or veggies. This smoothie is rich in fibre and protein, making it suitable for weight loss because it keeps you full for extended periods and reduces cravings.

Oats also help regulate blood sugar levels, which is vital for individuals looking to manage their weight. Additionally, almond milk provides healthy fats and protein, and fruits and vegetables provide essential vitamins and minerals. This oatmeal smoothie is a tasty and nutritious way to incorporate oats into your diet for weight loss.

Here is the recipe.


  • Rolled oats: 1 cup
  • Ripe banana: 1
  • Almond or Low-fat Milk: 125ml 
  • Blueberries: 50g
  • Honey: 2 tsp
  • Cinnamon: a pinch 

Method of Preparation

1: Blend rolled oats, banana, almond milk, blueberries, honey, and cinnamon until smooth.

2: Pour into a glass and enjoy your nutrient-packed and tasty oatmeal smoothie for breakfast or a quick snack.


First, it is essential to avoid flavoured instant oats, as they often contain added sugars and artificial flavours. Instead, opt for plain oats and add your toppings for flavour. People with gluten intolerance or celiac disease should ensure they consume certified gluten-free oats, which get cross-contaminated with gluten during processing.

Secondly, drinking plenty of water when consuming oats is also essential, as they absorb water and can cause digestive discomfort if not adequately hydrated. 

Finally, it is crucial to consume oats in moderation, as they still contain calories. Hence, overconsumption can contribute to weight gain. Remembering these precautions, you can safely and effectively incorporate oats into your diet.

HealthifyMe Suggestion

The easiest way to eat oats is by making oatmeal. You can have a nutritious breakfast alternative ready by boiling water or low-fat milk, adding oats, and stirring until cooked. As a garnish, you can add fresh fruits like bananas, berries, apples, etc. For texture, you can include chia seeds, dried fruit, peanut butter, or any other item you choose.

The Final Word

Incorporating oats into your weight-loss diet can be a tasty and nutritious way to support your weight-loss goals. Whether you prefer overnight oats, oatmeal banana pancakes, or an oatmeal smoothie, there are plenty of healthy options. Additionally, oats provide various health benefits, such as lowering cholesterol and stabilising blood sugar levels, and contain multiple vitamins and minerals that can support your body’s functions. However, consume oats in moderation and consult a healthcare professional if you have any concerns.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Frequently Asked Questions

Q: How can oats help with weight loss?

A: Oats are a great addition to a weight loss diet because they are high in fibre, helping you feel satiated for extended periods. They also have a low glycemic index. It means they raise blood sugar levels slowly and prevent spikes in insulin which can contribute to weight gain.

Q: What are some healthy oatmeal toppings for weight loss?

A: Fresh or frozen berries, sliced bananas, chopped nuts like almonds or walnuts, unsweetened shredded coconut, cinnamon, and honey make for healthy oatmeal toppings. Just be mindful of portion sizes and avoid high-calorie toppings like sugary granola or chocolate chips.

Q. Are overnight oats a good option for weight loss?

Answer. Overnight oats can be a good option for weight loss because they are easy to prepare and can be customised to include healthy ingredients like fruits, nuts, and seeds. However, it is essential to be mindful of portion sizes and avoid adding too much sugar or high-calorie toppings. Additionally, overnight oats may only suit some, so one must exercise caution.

Q. Can I eat oats for every meal if I want to lose weight?

A. While oats are a healthy food that can aid in weight loss, it’s best to eat them for some meals. Variety is essential for a balanced diet, including all the necessary nutrients. So instead, try incorporating oats into your breakfast or snacks throughout the day while including other healthy foods like lean protein, fruits, and vegetables.

Q. How many calories are in a serving of oatmeal?

A. The number of calories in a serving of oatmeal can vary depending on the type of oats and how they get prepared. For example, a 1/2 cup serving of dry rolled oats contains about 160 calories, while a 1/2 cup serving of cooked oatmeal typically has about 100 calories. It is always a good idea to check the nutrition label or use a calorie-tracking app to get an accurate calorie count.

Q: Are there any downsides to eating oats for weight loss?

A: While oats are generally healthy, there are a few potential downsides. For example, some people may experience digestive issues like bloating when consuming too much fibre, which is abundant in oats. Further, some pre-packaged oatmeal products can contain added sugar or artificial flavours, sabotaging weight loss efforts. Moreover, suppose you have celiac disease or gluten intolerance. In that case, choosing certified gluten-free oats is essential to avoid adverse health effects.

Q: Can oats help with reducing belly fat?

A: While no single food can target belly fat specifically, oats can be a helpful addition to a weight loss diet that ultimately reduces overall body fat, including belly fat. The high fibre content in oats can help you feel full for longer, potentially leading to reduced calorie intake overall. In addition, the low glycemic index of oats may help regulate insulin levels and reduce inflammation, contributing to belly fat reduction.

Q: What are some easy and healthy oatmeal recipes for weight loss?

A: Some easy and healthy oatmeal recipes for weight loss include overnight oats with fruit and nuts, banana oatmeal pancakes, baked oatmeal cups with berries, and savoury oatmeal bowls with veggies and a poached egg on top. These recipes are quick to prepare, nutrient-dense, and easily customised to include your favourite flavours and ingredients. However, be mindful of portion sizes and avoid adding too much sugar or high-calorie toppings.

Q: How much oatmeal should I eat to promote weight loss?

A: No one-size-fits-all answer to how much oatmeal you should eat for weight loss, as it depends on your individual calorie and nutrient needs. However, you could consider serving oatmeal (½ cup dry oats or around 1 cup cooked) as a balanced breakfast meal with other healthy options such as fruit, nuts, or seeds. You may also want to consider spreading out your intake of oatmeal throughout the day or week, depending on your preferences and goals.

Q: Can I use flavoured oatmeal packets for weight loss, or should I stick to plain oats?

A: While flavoured oatmeal packets can be a convenient and tasty option for breakfast, they often contain added sugar and artificial flavours that can sabotage weight loss efforts. For a healthier option, it’s best to stick to plain oats and flavour them with fresh or frozen fruits, nuts, seeds, and spices like cinnamon. Also, this will provide all the benefits of oats without any added sugars or artificial ingredients.

Research Sources

1. Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fibre Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815.


2. Gaesser GA, Miller Jones J, Angadi SS. Perspective: Does Glycemic Index Matter for Weight Loss and Obesity Prevention? Examination of the Evidence on “Fast” Compared with “Slow” Carbs. Adv Nutr. 2021 Dec 1;12(6):2076-2084. DoI: 10.1093/advances/nmab093. PMID: 34352885; PMCID: PMC8634321.


3. Leidy HJ, Clifton PM, Astrup A, Wycherley TP, Westerterp-Plantenga MS, Luscombe-Marsh ND, Woods SC, Mattes RD. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S. DoI: 10.3945/ajcn.114.084038. Epub 2015 Apr 29. PMID: 25926512.


4. Rasane P, Jha A, Sabikhi L, Kumar A, Unnikrishnan VS Nutritional advantages of oats and opportunities for its processing as value added foods – a review. J Food Sci Technol. 2015 Feb;52(2):662-75. DoI: 10.1007/s13197-013-1072-1. Epub 2013 Jun 25. PMID: 25694675; PMCID: PMC4325078.


5. Physiology & Behavior


About the Author

Mehak holds masters in foods and nutrition from Amity university, Noida. She has a keen interest in public health and nutrition and has been in charge of various projects with milestone NGO. She has worked with people over the globe to bring out the changes in their lives and has always been working towards lifestyle modifications via good dietary practices. According to her a healthy lifestyle is not about the destination but all about the journey.

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