Oats is one of the healthiest breakfast meal to kickstart the day, but let’s admit, it’s too bland and that’s why food companies got innovative and have brought to us, packaged oats in different flavours, preservatives, and of course extra calories. But there are healthier ways to make oats more palatable and weight loss friendly – by adding protein. Oatmeal is low in calories, rich in beta-glucan (a type of soluble fiber), protein, and a host of other essential trace minerals like copper, iron, manganese, zinc, magnesium, folate, and the carbs present in it is in complex form, does not spike blood sugar sharply. It’s also a gluten free grain. Since there’s a whole lot of nutrients packed in a simple bowl of oatmeal, experts and dieticians recommend having oats as part of a weight loss-friendly diet. But as we have mentioned above, oatmeal can be tasteless by itself, so people prefer rich toppings to add flavour, but rather than adding maple syrup, sugar or other high-calorie stuff, we would recommend another factor to make it a fat-burning breakfast option – add a protein factor. The combination of protein and complex carbs, fiber, will keep you fuller for longer, keep appetite in check, and ensure steady release of energy for long hours. Notably, adding a protein ingredient can nudge you over a plateau. Eager to know what things to add in oatmeal for extra protein, here you go:
1. Peanut Butter: From smoothies to toasts, to even plain oatmeal recipes, you can add peanut butter to make anything and everything yummy – what’s best, peanut butter is a rich source of protein and healthy fats. If you are allergic to peanuts, almond butter is another option.
2. Chia Seeds: Another good source of healthy fats and protein, chia seeds can be sprinkled over oatmeal generously. These tiny seeds come packed with mega doses of nutrition. They are whole grains, an excellent source of protein, high quality fibre, omega 3 fatty acids, calcium, potassium and magnesium, and iron among other nutrients. A true superfood indeed!
3. Greek Yogurt: Make yourself a yummy no-cook breakfast by preparing a jar of overnight rolled oats by mixing oats with Greek yogurt, chia seeds, some nuts, banana, and other fruits. For people who do not like eggs, Greek yogurt is an excellent way to amp up daily protein intake.
4. Flaxseed: Flaxseeds are an excellent plant source of omega-3 fatty acids. These seeds are rich in fiber, antioxidants, and protein too. With so many health benefits associated with flaxseeds, do add a bit of roasted flaxseeds to that oatmeal bowl.
5. Almonds: Almond is a rich source of mono-unsaturated fats (healthy fats), also high in protein, fiber, vitamin E, omega-3 fatty acids, and essential minerals. Though not exactly low in calories, they pack a lot of nutrients in those calories. Almonds are great for skin, hair, and brain too, so see your skin glow and hair shine by including almonds in the daily diet. Also read: “How To Eat Almonds to Lose Weight.”
6. Pistachios: All nuts, whether it’s almonds, walnuts, pistachios – go so well with oatmeal and they are all weight-loss friendly too, with their high amount of protein, fiber, healthy fats, and other essential minerals, but pistachios in particular, are low in calories. So, do pick the unsalted version to garnish your bowl of oatmeal breakfast.
Summing up, the best way to lose weight is to eat a balanced, healthy, and nutrient-dense diet, most importantly, follow a good diet program like Rati Beauty diet to shave off extra fat and pounds.