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Creating balanced, nutrient dense meals is one of the cornerstones for healthy weight loss, fueling both your body and your day with ample energy. As a general rule, most of your meals should consist of a carb source, healthy fat, and protein, and breakfast is no exception. However, it can be easy to fall into the trap of leaning on foods that have traditionally been considered ‘healthy’ without doing research into the nutrients they’re actually providing your body, and the pitfalls they may offer as well.
This fall, as you work to create dishes which actually contribute to your goals and energize your body to achieve healthy weight loss, there’s one breakfast you should consider swapping out, according to doctors, as it may be inadvertently stalling your diet plan.
Instant Oats
While steel cut oats can provide a great slow releasing carb to your breakfast routine, instant oatmeal packages are actually one of the worst foods you could start your day off with from an energy standpoint. Often loaded with added sugar and preservatives to keep the oats fresh within their packaging, instant oats lack many of the nutrients that other variations provide.
"Packaged oatmeal is generally processed and comes with less fiber and high sugar. Even a small packaged oatmeal packet contains up to 8 grams of added sugar with very limited quantities of fiber and protein, which is actually hindering your weight loss," warns Clara Lawson, RDN.
Fiber is an essential nutrient for maintaining effective digestion, and its absence in instant oats, paired with an influx of sugar can cause bloating and discomfort, alongside a hefty energy crash and weight gain over time. When traditionally healthy foods, such as oats, are heavily processed, they are often stripped of the nutrients which make them healthy to begin with in place of ingredients that allow them to last longer in the pantry.
Not only this, but sugar is one of the primary ingredients causing weight gain as it frequently worsens existing cravings and is high in calories on its own. "Because instant oats are partially cooked and then dried (aka processed), they tend to spike nearly everyone’s blood sugar," adds Dr. Casey Means, MD, Co-Founder and Chief Medical Officer of Levels.
A healthier alternative to pre-packed oatmeal is quite simply swapping to steel-cut or rolled oats which still offer the same fiber and healthy carb content just with no added sugar. Having this for breakfast will provide slow releasing energy that won’t spike your blood sugar and will successfully keep you full for longer, limiting overeating and cravings in between breakfast and lunch. Seeing as a calorie deficit is essential for achieving weight loss, it’s important to opt for meals that make the most of your calories, instead of wasting them on highly processed, sugary foods that will fail to satiate your appetite.
"If you are someone who loves [instant] oatmeal or pancakes and you do want something sweet, I think the best option is chia pudding with some berries, almond butter, and walnuts. Chia pudding as an alternative to cereal or oatmeal is an awesome life hack," suggests Means. "Chia contains fiber, omega-3s, healthy fat, and protein. Extra credit: Add a cocoa powder to your pudding, as cocoa flavonoids may improve insulin sensitivity (look for natural cocoa, as Dutching and processing remove flavonoids)."
The best way to lose weight with ease is by making small changes within your diet that provide more benefit to your body in the way of nutrients such as protein, healthy carbs, and fiber. Removing foods that are unnecessarily packed with added sugar such as instant oatmeal can not only save you an energy crash, but will also make it easier to lose weight when you replace this meal with a healthy oat alternative, or chia pudding for another fibrous option.
Weight loss doesn’t have to mean cutting out your favorite foods from your diet and dramatically restricting your calories. Instead, it can simply mean making healthy and mindful choices that will allow you to reach your goals without compromising flavor.
