Weight Loss Porridge – How Oatmeal Can Help You Slim Down

The popular oatmeal, originally from the UK, is gaining popularity at breakfast tables worldwide. The reason for this? Porridge as a healthy breakfast is used very successfully for weight loss.

Porridge lovers especially appreciate the variety of its ingredients, which make the porridge a true power breakfast.

When losing weight with porridge, the motto is: healthy doesn't always have to be boring.

That is why we would like to give you a guide and recipe in the following article on how to effectively incorporate oatmeal into your diet and how it helps you lose weight.

Porridge for weight loss – this is how it works

Because of the complex carbohydrates contained in the oatmeal , the body needs a longer time to fully digest them. The stomach is preoccupied with high-quality carbohydrates and initially does not require renewed food intake.

Thus, the long feeling of satiety from porridge is the most important component that can support you in losing weight. The popular snacking will be a thing of the past, as you won't feel hungry until lunch.

If you also want to incorporate healthy fats into your oatmeal, then chia seeds or flaxseeds are ideal.

Depending on the size of your ingredient list, your finished porridge meal contains about 250-500 kcal. You'll soon be able to comfortably step into your favorite pair of trousers again.

Oat Beta Glucan shows a positive effect on the feeling of fullness. According to a study by the PubMed.gov National Center for Biotechnology Information – Fiber and satiety: The effects of oats on satiety. ^​2​

In addition, a calorie calculator can help you lose weight. This gives you information on how many calories you need per day.

Breakfast Recipe: Low Calorie Weight Loss Porridge (Sugar Free)

Simple, classic porridge recipe for weight loss. Garnish your porridge with the right toppings and you have a dreamy, healthy porridge that will help you lose weight.

Preparation time 3 min.

Let the porridge steep for 3 min.

Total time 6 min.

Servings: 1 serving

Calories: 200 kcal

Ingredients

• 50 g oatmeal
• 1 pinch of salt
• 130 ml water
• To taste: Healthy toppings e.g. berries (such as blueberries), chia seeds, flax seeds, healthy oils, fresh fruits or dried fruits (such as apricots or plums). Attention: dried fruits contain many calories.

Preparation

• Heat the water (for example, in a kettle).
• Put the oatmeal in a bowl with the pinch of salt.
• Pour the boiling water into the bowl.
• Stir the porridge well until it reaches a creamy consistency.
• Decorate it with your toppings.

Nutritional values

Calories: 200 kcal

Why is porridge so healthy?

The large number of people love to feast on delicious dishes, but the feeling of hunger quickly sets in again, especially with finished products. The invoice for this is displayed at the latest during weekly weighing.

But if you grab the porridge instead, you will be spared from consequential food cravings. The delicious oatmeal saturates for a long time and supports the immune system with valuable nutrients.

The proteins, vitamins, fiber and minerals contained in the nutritious porridge of oatmeal are not only essential for athletes. They ensure a functioning digestion and a constant blood sugar level or allow your insulin level to rise only slightly.

Due to these ingredients, breakfast porridge is clearly the healthy breakfast alternative to rolls and co.

Oats Beta Glucan has a cholesterol-lowering and preventive effect on cardiovascular diseases. ^​1​

Avoid These Oatmeal Diet Mistakes

Although porridge benefits you and your health, you need to pay attention to a reasonable amount in your bowl. You should not deviate from the recommended 50 grams of oatmeal per serving if you want to lose weight with the porridge diet.

In particular, the various additives to sweeten your porridge meal can turn your slimmer into a calorie bomb.

As an alternative to sugar and honey, you can also use berries , fresh fruit such as bananas and apples, but also vanilla, cocoa powder, and cinnamon in your oatmeal diet to enhance your oat breakfast.

In addition, you should be careful when buying finished porridge mixtures, because harmful industrial sugar is also hidden in large quantities in some mixtures.

At Verival, for example, we have a selection of sugar-free porridges that you can easily access.

Porridge basic recipe – sugar-free and vegan

The Scottish oatmeal is very easy and quick to prepare. You only need three ingredients for the basic recipe and can then supplement it with your favorite fruits and spices.

Preparation time 10 min.

Course: Breakfast

Servings: 1

Ingredients

• 180 ml milk or plant drink
• 3-4 tbsp oatmeal
• 1 pinch of salt

Preparation

• Bring the milk (or plant drink) to a boil in a saucepan.
• Add oatmeal and switch the stove to a low setting.
• Simmer the porridge for about 5 minutes, stirring constantly with a spoon so that the milk does not burn and the porridge gets a nice creamy texture.
• Remove the pot from the heat and let the porridge steep until it gets the right consistency.
• Finally, add a pinch of salt. This enhances the flavor of the oatmeal even more, whether you want to enjoy your porridge with sweet or savory toppings.

You can also easily make your own oatmeal. You can influence the consistency of your oatmeal and determine the toppings yourself.

Interesting facts about porridge

The oatmeal in its very original form actually comes from Scotland. The cheap and filling meal was particularly popular with working-class families and rightly developed into a British national dish.

In the meantime, porridge, which is known in America as oatmeal and in Germany as oatmeal, has attracted the attention of health-conscious people.

Whether as breakfast, lunch, or snack – the healthy porridge is at the top of the popularity scale when it comes to breakfast.

It is considered an important energy supplier for athletes and can help to control digestive complaints due to its healthy fiber.

In the meantime, in addition to oatmeal, other foods have also become established for the preparation of porridge. Millet, buckwheat, rice or soy flakes and quinoa, for example, are just as suitable.

Porridge & variety: always new flavors for breakfast

As flexible as you are when using the main ingredient for your portion of porridge, you can also recreate different flavors every day.

With just a few ingredients, your oatmeal can be prepared quickly and even in the microwave. You can also prepare the oatmeal in the evening and enjoy it in the morning as delicious overnight oats .

You can transform the somewhat bland taste of a classic oatmeal into a feast for the palate with just a few additions. Fresh fruit provides you with important vitamins and minerals, while cocoa, honey, and spices provide a matching aroma.

Peanut or almond puree and vanilla also harmonize perfectly with the nutty oatmeal. Here you can be creative, try it out and let your ideas run wild.

Are you using the right liquid for your porridge?

Water or milk are recommended

Vegans don't have to do without the delicious meal either. Plant-based drinks such as rice-coconut drink or almond milk are just as suitable and give the porridge a nutty touch.

If you want to save more calories on your way to slimming down, you can just add water to your oatmeal. This makes the oatmeal less sweet.

The important thing is the right toppings

The final step in preparing your oatmeal is choosing the right toppings. As the eye knows, these should be used sparingly, but should definitely be part of your porridge.

Chia seeds, nuts, and kernels are popular, which provide you with nutrients in addition to the visual effect. But delicious granola crunchies can also be wonderfully combined with the oatmeal.

These varied preparation options show you that porridge doesn't have to be boring while helping you slim down.

However, to maintain your oatmeal diet, it is essential that you choose ingredients that really appeal to you in terms of taste and at the same time do not contain too many additional calories. Only in this way will you be able to lose weight in the long term and maintain your slim figure.

Do you already know our BMI calculator?

It does not matter whether you want to lose weight, just want to do something for your health, or are currently engaged in muscle-building training. The Body Mass Index is often the first measurement that shows you whether you have your body weight under control.

Here you can calculate your BMI in a few seconds and find out the background to this value.