Are You Eating Oats the Right Way? Learn How Oats Help in Weight Loss

Dr. Pakhi Sharma, MBBSGeneral Physician, 6+ Years
Published On : 11-May-2022Read Time : 6 minutes
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Oats are one of the best foods you can eat if you are trying to lose weight. But eating oats every day can also end up backfiring and cause weight gain if not eaten the right way.

Learn all about why oats are good for weight loss, the best way to eat them, and mistakes to avoid when trying to lose weight.

  • Nutritional Profile of Oats
  • How do Oats Help in Weight Loss?
  • How Much Oats Should You Eat in a Day to Lose Weight?
  • What is the Oats Diet Plan for Weight Loss?
  • When Should You Eat Oats for Weight Loss?
  • How to Eat Oats for Weight Loss?
  • Risks of Overconsumption of Oats for Weight Loss
  • Mistakes That Could Cause Gain Weight and How to Avoid Them
  • What are the Other Health Benefits of Oats?
  • Don’t Have Time To Read?
  • FAQs

Nutritional Profile of Oats

Oats are a whole grain cereal that are a splendid source of fiber, carbohydrates, phosphorus, potassium, selenium, magnesium, and B complex vitamins. The following is the nutritional profile for 100 g of raw oats, according to the United States Department of Agriculture (USDA).




379 kcal


10.8 g


13.2 g


  • Saturated
  • Monounsaturated
  • Polyunsaturated

6.52 g

1.11 g

1.98 g

2.30 g


67.7 g


0.99 g


10.1 g


52 mg 


6 mg


362 mg


138 mg


410 mg


4.25 mg


3.64 mg


0.391 mg


28.9 µg

How do Oats Help in Weight Loss?

  • Promotes satiety

Oats are a good source of dietary fiber, both soluble and insoluble. Fiber is a form of carbohydrate that cannot be digested. 

  • Soluble fiber takes on a gel-like consistency when it comes in contact with water and digestive tract fluids. Soluble fiber decreases fat absorption in your gut, lowers cholesterol levels, and promotes the growth of healthy gut bacteria. It also releases very few calories.
  • Insoluble fiber speeds up your digestion and bowel movement. It is indigestible and thus does not release any calories.

The soluble fiber in oats absorbs water and swells up, which keeps you feeling full for a longer time. This helps you lower your calorie intake by preventing snacking or overeating.

  • Stabilizes blood sugar levels

The soluble fiber in oats, called beta-glucan, helps slow down the absorption of glucose and other carbohydrates in your gut. This keeps your blood glucose (sugar) levels stable and prevents sudden sugar spikes. You experience fewer cravings when your blood sugar levels are stable, which results in you consuming fewer calories.

How Much Oats Should You Eat in a Day to Lose Weight?

The recommended serving size for oats is half a cup or 50 g of raw oats every day. 

What is the Oats Diet Plan for Weight Loss?

As the name suggests, the oats diet plan includes eating only oatmeal or oats-based dishes for all three (or at least two) main meals of the day. This is supposed to create a calorie deficit which would result in weight loss.

The most famous version of this diet plan is the 7-day oats diet, where you eat oats-based dishes for breakfast, lunch, and dinner for the whole week. Other versions start off with eating oats for all three meals for the first week and then tapering it down to 1 to 2 oats-based meals every day, for as long as sustainable. However, this diet can be considered a fad, since eating just one type of food for every meal daily can cause severe nutritional deficiencies. 

When Should You Eat Oats for Weight Loss?

Oats are a versatile grain that can be eaten at any meal, but you can get the best weight loss results by eating them at breakfast and dinner.

  • Eating oats at breakfast can keep you feeling full till lunchtime, thus reducing your need for a mid-morning snack.
  • Eating oats at night can stabilize your blood sugar levels, prevent mid-night cravings, and improve your sleep quality .

How to Eat Oats for Weight Loss?

  • Make some delicious oatmeal for breakfast

Oatmeal is perhaps the most popular and simplest way to eat oats. Boil some water or low-fat milk, add some oats, stir until cooked, and you have a healthy breakfast option ready within minutes. You can top off your bowl of oatmeal with fresh fruits like bananas, berries, apples, etc. You can also add chia seeds, dry fruits, peanut butter, or any ingredient of your choice for texture.

Alternatively, try adding a tablespoon of oats to your breakfast smoothie to thicken it up and make it more filling.

  • Stir up some savory oats dishes

If you do not have much of a sweet tooth, make some savory dishes with oats like porridge, upma, khichdi, idli, uthappam, etc. Add plenty of vegetables, eggs, or other ingredients of your choice to balance out your meal. You can also add oats to your soups to make them more filling. 

  • Try some overnight oats

This is a great recipe for beginners and involves minimal cooking. Simply soak half a cup of raw oats in milk, water, or curd the night before and leave it in your refrigerator. The oats soak up the liquid and take on a pudding-like consistency. Take it out in the morning, add your favorite toppings, and enjoy a healthy breakfast. 

  • Add oats to a healthy trail mix

If you like snacking in the evenings or between meals, grab some homemade trail mix or chivda instead of store-bought namkeen or chips. Mix your favorite dried fruits, nuts, and seeds with oats for a nutritious and filling snack. 

  • Make some oat flour at home

Oat flour is made by grinding the desired quantity of oats to get a flour that is even and smooth to touch. Try substituting about 25 to 30% of maida or besan with oat flour to boost the nutritional value and lower the calories in baked or fried foods. 

Check out the varied selection of oats in the Phable store now!

Risks of Overconsumption of Oats for Weight Loss

As oats are high in carbohydrates, overeating or not eating them the right way could result in weight gain. Also, their high fiber content can cause gas, bloating, or abdominal discomfort in some people.

Mistakes That Could Cause Weight Gain and How to Avoid Them

As mentioned above, eating oats the wrong way could contradict your weight loss goals. Be careful not to do the following things when eating oats for weight loss.

  • Adding too much sweetener

One of the most common mistakes people make when preparing oatmeal is adding too much of a sweetener such as sugar, jaggery, honey, maple syrup, etc. This can increase your calorie intake. Instead of sweeteners, try adding sliced fruits that are naturally sweet to your oatmeal. 

  • Using whole milk

Using high-fat or whole milk to your oatmeal could double the number of calories you are consuming. Make your oatmeal with water or low-fat milk to lower your calorie intake.

  • Adding too many toppings

When making an oats-based dish, limit the number of toppings to 2 or 3. Topping your bowl of oats with too many things could quickly drive up your calorie intake. 

  • Using high-carb or high-calorie toppings

Another common mistake that could lead to weight gain is adding too many toppings that are high in calories. Adding too many dry fruits, chocolate, nuts, peanut butter, etc., could increase the number of calories you are consuming. Use such toppings sparingly and add toppings that are rich in protein and fiber instead.

  • Eating ‘flavored’ oats

Most commercially available brands of ‘flavored’ oats are high in calories, added sugars, carbs, and other ingredients that make you gain weight. Stick to plain rolled or steel-cut oats and add more flavor to your dishes through natural means like fruits, vegetables, and spices.

What are the Other Health Benefits of Oats?

  • Oats have a low glycemic index (GI) value and can help lower your blood sugar levels, making them a good meal option if you have diabetes.
  • The high fiber content in oats can help reduce your bad cholesterol (low-density lipoprotein or LDL) levels and improve your heart health.
  • Oats are also rich in antioxidants that can help prevent damage caused by free radicals to your cells, reduce inflammation in your body, and improve blood pressure levels.
  • The fiber in oats can support the growth of beneficial gut bacteria.
  • Oats can also help relieve constipation due to their high fiber content.
  • When applied to your skin, oats can help ease itching and irritation. 

Don’t Have Time To Read?

  • Oats are whole grains that are rich in fiber, carbohydrates, essential minerals, and vitamins.
  • Oats are rich in dietary fiber, and thus help in promoting satiety, lowering fat and carb absorption, and stabilizing your blood glucose levels.
  • The daily recommended serving size of oats for weight loss is half a cup or 50 g.
  • The best time to eat oats for weight loss is breakfast or dinner. 
  • Oats are a versatile grain and can be enjoyed as sweet or savory dishes such as oatmeal, upma, khichdi, trail mix etc. 
  • Overeating oats can cause weight gain as they are rich in carbohydrates. The high fiber levels can also cause bloating and flatulence.
  • Common mistakes to avoid when making oats are the use of full-fat dairy, too much sweetener, excessive use of toppings, and mixing in high-carb ingredients.
  • Oats can help improve your blood glucose and cholesterol levels, prevent heart disease, lower blood pressure, relieve constipation, feed healthy gut bacteria, and reduce skin inflammation.
  • Use the Phable Care App to consult India's leading nutritionists and dieticians to get real-time remote care from the comfort of your home. Check out our store to order healthy treats, weighing scales, fitness bands, and more! We also have a Weight Management Program which provides 360º care. Start your weight management journey with Phable. 

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