Is a cup of oatmeal a day good for weight loss?

A cup of oatmeal is good for weight loss. It regulates appetite, and it’s packed with nutrients that involved in energy metabolism! But, much higher amounts can make us fat, as oatmeal has many calories.

More than 2 cups of oatmeal a day can make you fat

Although oatmeal is rich in nutrients that burn belly fat, too much can make us gain weight. Actually, oatmeal has many calories. A cup of oatmeal has 166 calories.[1]

Therefore, just a cup of oatmeal provides 8% of the Daily Value on a 2,000 calorie diet. 2 cups of oatmeal have more than 330 calories, or 16% of the DV. Too many cups of oatmeal can make you fat!

A cup of oatmeal regulates appetite!

Although oatmeal has many calories, it can regulate total energy intake. Just a cup of oatmeal can keep us full for many hours! Oatmeal is a super filling food, as it’s rich in water, protein and fiber. A cup contains 5.9 grams of protein, 4 grams of fiber, and almost 200 grams of water! Foods high in water, protein, and fiber promote satiety.

Furthermore, oatmeal contains high-quality protein. It has a better amino profile than other cereals.[2]

Most noteworthy, oatmeal is among the richest foods in beta-glucan. This is a type of fiber which lowers LDL cholesterol levels!

Vitamins in oatmeal promote weight loss

Additionally, oatmeal is good for weight loss, as it’s an excellent source of many vitamins, minerals, and other compounds, which are involved in fat metabolism.


Oatmeal is a good dietary source of iron. Iron is vital for increased energy levels. It helps us be more active. So, we burn more calories.

Overweight people have a higher risk of iron deficiency. They tend to follow a poor diet. Moreover, they can’t absorb all iron from food. Iron deficiency is the most common nutritional disorder worldwide.[4]


Most noteworthy, oatmeal is a good dietary source of zinc. It contains 0.5 mg of zinc per 100g, or 1.15 mg per serving! Zinc is vital for the proper function of the body. For instance, zinc is necessary for the synthesis of testosterone and collagen, which are crucial for a lean body. Moreover, zinc is good for weight loss, as it regulates insulin resistance, and appetite in overweight people.


Additionally, oatmeal is a good dietary source of phosphorus. It contains 80 mg of phosphorus per 100g. A serving provides 26% of the DV. Phosphorus burns belly fat, as it increases thermogenesis. Also, it provides the muscles with energy, and helps us be active.[5]


A cup of oatmeal provides 5% of the DV. A diet high in potassium supports weight loss. Low potassium intakes may lead to increased body mass index (BMI), obesity, and even type 2 diabetes.


Moreover, oatmeal is a good source of selenium. A cup provides almost 13% of the DV. Selenium plays a key role in the good function of the thyroid gland. Thyroid regulates thermogenesis, basal metabolism, and energy levels. Good function of thyroid is necessary for weight loss.


Furthermore, oatmeal is one of the richest foods in GABA. GABA is a chemical in the body that may control blood glucose levels, improve insulin resistance, promote weight loss, and increase muscle mass! In fact, zinc in oats regulates the release of GABA!


Also, oats are a good dietary source of tryptophan. First, tryptophan plays a key role in the synthesis of serotonin. Serotonin enhances weight loss. Moreover, tryptophan can be converted into niacin. Niacin is a B-vitamin, which is also beneficial for weight loss.

What’s the best time to eat oatmeal for weight loss?

Actually, the best time of the day to eat oatmeal for weight loss is at breakfast. The body stores excess carbs as muscle glycogen. Carbs in a cup of oatmeal won’t make you fat.

Moreover, eating a cup of oatmeal at breakfast naturally increases serotonin levels. It helps the body synthesize more serotonin! Not only does serotonin support weight loss, but also improves our mood!

Also, eating oats before or after exercise has many benefits for athletes.

In addition, oats are tolerated by most people suffering from celiac disease, helping them improve the nutritional quality of a gluten-free diet.

You can add a tsp of cinnamon to your oatmeal, as cinnamon regulates postprandial glucose responses!

Muesli and granola are other healthy oat-based snacks that support weight loss.

Other ways to eat oats for weight loss

In fact, you could add 1–2 tablespoons of oats to many recipes in order to increase the finer, protein, and antioxidant content of a meal.

For instance, an oats egg omelet is one of the most filling and nutrient-dense foods you can eat. It also supports weight loss.

Can oatmeal make you fat?

Oatmeal is good for weight loss, but you should be cautious with portion sizes. More than a cup per day can make you fat.

Furthermore, you shouldn’t add too much topping. Avoid adding extra sugar from honey, dried fruits, syrup, marmalade, or any other sweetener. Sugar provides too many extra calories.

Even adding healthy foods, such as seeds and nuts, to your oatmeal, can make you gain weight. Although, seeds and nuts are rich in nutrients which burn belly fat, they contain many calories. Eat seeds and nuts, such as almonds, walnuts, sunflower and pumpkin seeds in moderation.

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