Does Eating Oatmeal Help You Lose Weight? The Best Oatmeal for Weight Loss!

By Lily •  Updated: 04/25/21 •  8 min read

Oatmeal is a great way to start your day. It’s filling, nutritious, and has many health benefits.

From oatmeal muffins to oatmeal cookies, there are many delicious ways we can enjoy this healthy food.

Oatmeal can improve cholesterol levels and reduce heart disease risk factors.

However, does eating oatmeal help you lose weight? And what type of oatmeal is best for weight loss?

In this blog post, we will discuss the answer to these questions, and how you can incorporate oats into your diet to reach your weight loss goals!

does eating oatmeal help you lose weight

What Are Oats and Oatmeal?

Oats are cereal grains that come from the plant Avena Sativa. 

Oatmeal is made from oats. It is a nutritious breakfast staple in English-speaking territories like the UK, Canada, and the US.

You can eat oatmeal in different ways. The two most popular methods of preparing it are to boil oats in water or to leave them in water overnight.

Does Eating Oatmeal Help You Lose Weight?

Yes! Oatmeal can help you lose weight because it is a whole grain and contains lots of fiber and protein.

Fiber and protein can help you feel full and satisfied for more extended periods. This means that you will not be as likely to eat junk food or overeat.

According to the USDA, 1/2 cup of whole-grain rolled oats has 140 calories, 5 grams of protein, and 4 grams of fiber.

The numbers don’t lie, so if you want to lose weight, have some oatmeal for breakfast!

How Much Oatmeal Should I Eat To Lose Weight

To know how much oatmeal you should eat to lose weight, you will need to know your allowable calorie intake!

Therefore, the amount of oatmeal you can eat per day will vary from person to person.

If it were me, to get an estimate, I would divide the number of calories I need to eat per day by 4 (breakfast, lunch, snack, and dinner).

For example, If I want to lose weight, I need to eat 1,200 calories. 1,200 divided by 4 is 300 calories.

So if 1/2 a cup of oats is 140 calories, that means I can eat about 1 cup of oatmeal for breakfast every day (280 calories).

Give this method a try and let me know if it works for you.

(For further information, check out my blog post on how many calories should you eat to lose weight).

Oatmeal Mistakes Making You Fat

You should stick with plain oatmeal if you want to lose weight.

Adding toppings to make your oatmeal tastier can quickly rack up the calories. Nuts, dried fruit, and chocolate chips are high-calorie foods.

Also, don’t sweeten it up with sugar or syrup. Trust me; your taste buds will get used to it after a while. And you won’t be complaining when your tummy shrinks!

Finally, stay away from packaged flavored oatmeal, or your oats will be swimming in sugar.

Tips For Losing Weight By Eating Oatmeal

The best tip I can give you right off the batt is to only add water to your oats and nothing else, except cinnamon or fruit.

Cinnamon is said to help with weight because it can help regulate blood sugar levels.

I also recommend adding low-calorie fruits like organic blueberries, as they are healthy and will sweeten up your oatmeal a little.

If you have to have milk, use organic almond or cashew milk, as they are plant-based kinds of milk that are low in calories.

To add more protein to your oatmeal, add some high-quality plant-based powdered protein, greek yogurt, powdered peanut butter, or hemp seeds.

How To Choose The Best Oatmeal For Weight Loss

My requirements for finding the best oatmeal are:

1. Organic. Conventional oats are high in levels of glyphosate.

Glyphosates are an ingredient in round-up (weed-killer in fields). Organic oats only have trace amounts.

2. Oil-free. Instant oats will most likely have non-organic oil as an ingredient. Processed oil is not good for your health or your waistline.

If you want to go against my advice and buy packaged oatmeal that has oil, at least buy one that is organic expeller pressed.

3. Sugar-free. Most instant oats have sugar. Avoid them. Sugar has a lot of calories and will stray you away from your weight loss goals.

To sweeten up your oatmeal, try healthier alternatives such as fresh fruit, monk fruit, or stevia.

oats weight loss benefits

Best Oatmeal brands For Weight Loss

I compiled a list of the best brands you should check out next time you drop by the supermarket!

  1. Bob’s Red Mill Organic Regular Rolled Oats: This product is organic and 100% whole grain, meaning it includes the oat bran, germ, and endosperm. 
  1. Nature’s Path Original Oatmeal: This product is made from organic whole grain rolled oats.
  1. Purely Elizabeth. Original Superfood Oats: This product is made from organic and gluten-free oats. It’s mixed with other ingredients categorized as superfoods such as hemp, quinoa, chia seeds, and amaranth flax.

Best Way To Eat Oatmeal For Lose Weight With Oatmeal

My ideal way to prepare oatmeal when I’m on weight loss mode is:

Use water to mix in with your oats. This way, you won’t be adding any calories.

The ratio is 1:2. So, for every 1/2 cup of oats, add 1 cup of water.

Add a teaspoon of vanilla extract and cinnamon to taste.

Leave in the fridge for at least 2 hours. But if you prepared the night before, all you need to do in the morning is grab them and go. 

In the morning, add fresh or frozen blueberries to add a bit of sweetness and extra flavor.

Feel free to add other toppings, just remember that more toppings mean more calories!

For more on this, check out the section above named “Tips For Optimal Weight Loss On The Oatmeal Diet”.

Are Quaker Oats Good For Weight Loss

If there’s one brand synonymous with oats, it has to be Quaker Oats! 

Quaker oats are whole grain oats, and they are non-GMO. However, they are not certified organic, which is why they are not on my list of preferred brands.

However, if it’s between Quaker oats and a muffin for breakfast, of course, I would say go with the Quaker oats.

If you buy Quaker oats, purchase the ones that the ingredients are just oats and nothing else.

The packaged flavored instant quaker oats are out of the question if you are trying to lose weight. One little packet has 9 grams of sugar!

Is Eating Oatmeal Every Day Bad For You?

There are no studies that have found a link between eating oatmeal every day and adverse side effects.

I can only speak for personal experience when I say that I have gone through phases in my life when I’ve eaten oatmeal every day for months, and nothing bad has happened to me.

1. Can I eat oats for dinner for weight loss? Yes, why not! Just be in a calorie deficit by the end of the night.

2. What is the best time to eat oats for weight loss? Any time of the day! Again, you just need to watch your calorie intake.

Don’t overthink it. Just don’t only eat oatmeal all day.

Eat a variety of food throughout the day, so your body gets all the nutrients it needs to function correctly.

Other Health Benefits of Eating Oats and Oatmeal

1. Oatmeal is a complex carbohydrate, which the body breaks down slowly and gradually.

This means that it prevents blood sugar levels from rising too quickly and providing energy for longer periods of time.

2. Studies have shown that beta-glucan fiber found in oats helps reduce the total and LDL cholesterol levels, increases feelings of fullness, and promotes healthy gut bacteria. 

3. As a gluten-free whole grain, oats have so many vitamins, minerals, and nutrients such as: Magnesium, Zinc, Thiamin, Phosphorus, Manganese, Iron, Selenium.

4. Oats are rich in antioxidants, such as avenanthramides, that may help reduce blood pressure levels.

5. According to Pharmacognosy Review, eating oats has been linked with a decreased risk of diseases like cancer, diabetes, and cardiovascular diseases.


Oatmeal is a healthy and nutritious breakfast option that can be part of any diet.

However, does eating oatmeal help you lose weight?

There are many reasons oatmeal helps with weight loss, but the main one has to do with its high fiber content.

Fiber and protein keep you feeling full for longer. This means less snacking throughout the day. 

Just remember to avoid non-organic oats, and packaged oats full of sugar.

Do you have any healthy oatmeal recipes that you wish to share? Ready for more easy, quick, low-calorie breakfast ideas? Click here!


Hi, I'm Lily! Like you, I have struggled with my weight. It was not an easy journey but I was able to lose 40 pounds and have kept it off for 14 years. My goal is to share with you all the research, tips, and tricks that I have learned over the years to help you lose weight also.

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