Oatmeal has become one of the most popular breakfast dishes in recent years. No matter if young or old, oatmeal is loved by everyone. And if you eat oats for breakfast, you eat healthy for breakfast!
And that makes a lot of sense! Because oatmeal is not only extremely tasty, but also an important part of a healthy diet!
In addition to healthy muesli, porridge is one of the healthiest breakfast dishes you can eat in the morning.
In today's blog post, we will tell you why porridge is considered a “local superfood” and how you can lose weight healthily with it, and why porridge is also the best breakfast for losing weight.
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Oats as a superfood?
Superfood is a word that has perhaps been overused in recent years. It's not something you immediately associate with oats – more with chia seeds and goji berries. But this is largely a misconception. You don't have to go “exotic” for real superfood! All it takes is a little look beyond your own four walls.
It took a long time for oats to be recognized for what they are, even though their history is a very, very long one. Their potential was already seen in their early days. For example, the doctor Maximilian Bircher-Benner invented Birchermues, now known as Bircher muesli.
Bircher muesli was simply designed by Bircher Benner as a dietary dish made from oat flakes. He apparently knew about the health benefits of the grain early on. However, it took quite a while for oats to make the leap into the mainstream. A healthy breakfast without oats is almost unthinkable today – the flakes are now a staple on every well-stocked breakfast shelf.
Thanks to its regionality and health benefits, porridge is truly here to stay. But what are the benefits of eating oatmeal for breakfast?
Oats are a true superfood thanks to the nutrients they contain.
Why exactly is porridge so healthy?
Oats are probably one of the healthiest breakfast foods there is. Thanks to the very gentle manufacturing process, almost all of the nutrients are retained in oats. It is not for nothing that they are a healthy basis for muesli, porridge, oat porridge and other dishes, such as granola bars or overnight oats. Oats and porridge are particularly suitable for breakfast.
What's more, oats are largely gluten-free and vegan and are characterized by their simple and versatile preparation, which makes oats an ideal component of various nutritional plans and diets – including for people with allergies. Porridge or oat porridge is a real pick-me-up, especially for breakfast.
Oats contain complex carbohydrates, are good for the stomach and intestines, lower blood sugar levels and help to lower cholesterol. In addition, oats are rich in vitamins (B1, B2, B6, vitamin K and E) and have a high nutritional value. That is why oats are said to be a real superfood!
Discover the Verival porridge varieties here
Lose weight with oats – here's how!
As you can see, there is no doubt that oats are healthy, but can they also help you lose weight? That always depends on how you approach the diet.
If you don't follow certain basic rules, not only can it be difficult to lose weight, but you can also suffer from nutrient deficiencies. However, this is the case with any diet – a fixed set of rules is best to help you find your way through the diet jungle more easily.
The first step in losing weight healthily should be to take a closer look at your calorie requirements. With VERIVAL's calorie calculator, you can determine your individual calorie requirement.
Calculate your calorie requirement now
In principle, oats are a great food if you want to lose a few pounds. This is mainly because oats, due to their high fiber content, satisfy you for a long time.
Since the feeling of satiety lasts for a long time, cravings are effectively prevented and you reach for the snack box less often. In addition, oats contain a relatively high amount of protein, which is known to promote muscle building if you also do sports in addition to a change in diet to further support weight loss.
The idea of the oatmeal diet is as follows: you should eat 250 grams of oats spread throughout the day. These can be combined as you like – the only important thing is that the total calorie count of 1000 to 1300 kcal per day is not exceeded. However, this calorie count is generally very low and should only remain so for the duration of your diet.
As a general rule, we recommend first, as with any diet, to see a specialist to discuss the plan. Even though the oatmeal diet is not dangerous in principle, it is important to talk to an expert first, who can inform you about potential risks and support you along the way.
Oats are rich in minerals and perfect for losing weight
A hot breakfast with porridge helps you lose weight
The reason why the oatmeal diet is so popular and healthy is that you usually eat porridge as a hot meal. A hot breakfast is the best form of breakfast. This was already known in traditional Chinese medicine.
A warm start to the day makes porridge even easier to digest and your body doesn't need as much energy – because the food is already at the right temperature for your body. This leaves energy for other things 😉
A warm breakfast also strengthens your immune system and helps to combat fatigue! So you can almost “eat yourself awake” with a warm breakfast, should your morning coffee not have the desired effect. By eating a warm breakfast, you also increase the bioavailability of your food. This means that the nutrients it contains are absorbed faster and better. Do you already know our five reasons why you should opt for a warm breakfast when losing weight?
If you're in the mood for porridge now, we have another delicious recipe for you:
What foods and products are suitable for a breakfast that will help you lose weight?
If you start the first meal – and perhaps the most important meal of the day – with sweet jam, chocolate spread and a croissant, you won't be successful in losing weight. Here are some breakfast ideas for those who want to lose weight:
- Oatmeal with blueberries and walnuts (nuts contain healthy fats).
- Scrambled eggs or cream cheese on a slice of whole grain bread (whole grain products should be on your menu in general) or crispbread.
- Plain yoghurt or low-fat quark (low-fat quark provides a lot of energy, is low in calories and keeps you full for a long time, as the body needs a lot of time to break down the proteins) with fresh fruit, a few walnuts, blueberries or flax seeds.
- As an alternative to conventional sweet spreads, we recommend avocado, hummus or a homemade spread made from low-fat quark and fish. These spreads are high in valuable fatty acids.
- Omelette with tomatoes, herbs or chives.
- Delicious chia pudding.
Frequently asked questions
What keeps you full for longer and has few calories?
A breakfast porridge made from oats is just the thing. Oats are probably one of the healthiest breakfast foods there is. Thanks to the very gentle manufacturing process, oats retain almost all of their nutrients. It is not for nothing that they are a healthy basis for muesli, porridge, oatmeal and other dishes such as granola bars or overnight oats. Oats and porridge are particularly suitable for breakfast. They keep you feeling full for a long time, effectively preventing hunger pangs and reducing the urge to reach into the snack box. What's more, oats are relatively high in protein, which is known to promote muscle building when you combine a change in diet with exercise to further support weight loss.
What is the best food to eat if you want to lose weight?
If you want to lose weight, then the following should be on your breakfast table: porridge with blueberries and walnuts (nuts contain healthy fats). Scrambled eggs or cream cheese on a slice of whole grain bread (whole grain products should generally be on your menu) or crispbread. Plain yoghurt or low-fat quark (low-fat quark is high in energy, low in calories and keeps you full for a long time, as the body needs a lot of time to break down the proteins) with fresh fruit, a few walnuts, blueberries or flaxseeds. As an alternative to conventional sweet spreads, we recommend avocado, hummus or a homemade spread made from low-fat quark and fish. These spreads are high in valuable fatty acids. Omelette with tomatoes, herbs or chives. Delicious chia pudding.
Can you lose weight with oats for breakfast?
Yes! Oats can be a great help in losing weight. They contain many important nutrients and fiber, keep you full for a long time and have few calories. If you enjoy oatmeal, porridge or natural yoghurt with oats for breakfast, you should not add any sugar, of course. That would negate the effect of the oats.
What is the healthiest thing to eat for breakfast?
Here are a few suggestions for a healthy breakfast: oatmeal with berries and nuts (they contain healthy fats). Scrambled eggs or cream cheese on a slice of whole grain bread or crispbread. Plain yoghurt or low-fat quark (low-fat quark provides a lot of energy, is low in calories and keeps you full for a long time, as the body needs a lot of time to break down the proteins) with fresh fruit, a few nuts, berries, flax seeds or chia seeds. As an alternative to conventional sweet spreads, we recommend avocado, hummus or a homemade spread made from low-fat quark and fish. These spreads are high in valuable fatty acids. Omelette with tomatoes, herbs or chives. Chia pudding.
How healthy is porridge for breakfast?
Porridge is probably one of the healthiest and most digestible breakfast options. A warm bowl of porridge strengthens your immune system and helps to combat fatigue! So you can eat your way to wakefulness with this warm breakfast! Starting the day with a warm meal means your body doesn't need as much energy – because the food is already at the right temperature for your body. This leaves energy for other things!
What happens if you eat oatmeal for breakfast every day?
Warm oatmeal is particularly good for you and warms you from the inside. It gives you a pleasantly satiated feeling. Eating breakfast like this regularly helps your digestion to get going and to empty your bowels regularly and healthily. It can help to prevent constipation and bloating. In addition, regular consumption of oats helps you to maintain your weight or even lose weight.
How much porridge for breakfast?
If you want to eat oats for breakfast, a good portion is 5 to 6 tablespoons of cereal. That's about 40 to 50 grams. You can then refine your porridge with berries or other fruits, a few nuts or seeds, as you like. If you want a light sweetness, use honey, agave syrup, date syrup, but never sugar.
How do you eat oats to lose weight?
The more you incorporate oats into your meals, the more likely you are to lose weight. Start by adding oats to three meals a day. Then incorporate the valuable grain flakes into two meals a day. An oat porridge is a particularly good way to start the day – unsweetened, with a few berries or nuts, this warm meal is an ideal starter, especially when weight reduction is on the agenda. This way, you can eat healthily for breakfast.
Is oat porridge good for losing weight?
Oat porridge can help you lose weight very well. It is healthy, keeps you full for a long time and gives you good energy. Garnish your porridge with the right toppings and you have a dreamy, healthy oat porridge that will help you lose weight.
How many oats a day to lose weight?
To really lose weight, you should eat about a quarter of a kilogram of oats (250 grams) a day. One serving of oats has about 40-50 g, so you should get 5 servings a day with an oat diet to achieve the desired success. You can incorporate oats in a variety of ways. Start with a warm oat porridge in the morning. You can prepare soups and bread and enjoy oats with yoghurt, low-fat quark or a plant-based milk.
Why does porridge make you lose weight?
Porridge contains a lot of fiber, which boosts your metabolism. These fibers and long-chain carbohydrates are digested relatively slowly, so you feel full for a long time and you can avoid cravings.
