Oatmeal is a quintessential breakfast dish that has stood the test of time and transcended all of the crazy food trends we have seen in our day. And thanks to the nutrients that oats naturally contain, like fiber and B vitamins, including oatmeal in an overall healthy diet can be a delicious and satisfying dish that can help people manage their weight naturally.

Yet while eating oatmeal is a no-brainer for those who want to lose a few inches or pounds, certain oatmeal-prep habits can put a monkey wrench in attaining that ultimate goal. From not allowing enough time to prep the oats on busy mornings to adding caloric ingredients like sugar to the oat dish, there are some oatmeal-preparation practices that can counteract the best oatmeal-eating intentions.

For people on a weight loss journey who want to reap the benefits of eating oatmeal, we turned to nutrition experts to share the best oatmeal habits to start including in your healthy lifestyle. From picking the right ingredients to prepping the right way, here are six oatmeal habits that jumpstart weight loss, according to dietitians.

Then, for more weight loss tips, check out these Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Sometimes it’s not what we add to our oats that’s the problem, but it’s the time it takes to actually cook the oats that make it a challenge to eat them regularly. When you don’t have your oats ready to go, you run the risk of grabbing a donut or other less weight loss-friendly options to start your day.

Cooking your oats in an instant pot and relying on the delayed start will allow you to have piping hot oatmeal waiting for you before you even open your eyes to start the day. Justine Chan, MHSc, RD, CDE, says a 1 to 3 ratio of steel-cut oats and water cooked in an instant pot will do the trick, and using the delayed start will help you avoid the excuse of not having “enough time” to cook your oats on busy mornings.

If you are an overnight oats fan, consider adding kefir instead of milk for a probiotic boost.

“Kefir contains more gut-friendly probiotics than yogurt, which studies indicate may promote satiety by increasing absorption of nutrients and stable blood sugars, as well as decrease systemic inflammation leading to better weight control and a reduction in weight gain,” says Caroline Margolis, RDN.

Oatmeal dishes are typically made with sweeter ingredients, like brown sugar or maple syrup. But a more savory oatmeal dish can be a nice alternative to the classic oatmeal combos with no added sugars.

“Consider making a savory oatmeal that is packed with roasted vegetables as toppings such as broccoli, sweet potato, and mushrooms,” says Andrew Akhaphong, MS, RD, LD. “Not only will you be increasing fiber to support fullness, but you will also help support insulin regulation, healthy cholesterol levels, and increasing nutrients into your oatmeal routine.”

Baking oatmeal isn’t on everyone’s radar when they are cooking their oats. But baking oats in a casserole dish can result in a cozy meal that is chock-full of weight loss-supporting nutrients.

Christa Brown, MS, RDN suggests people make baked oatmeal that includes eggs for a rich source of protein.

“Both the protein in the eggs and the fiber in the oatmeal add to satiety to curb cravings,” Brown explains.

The simple act of adding some healthy fats into your oatmeal dish can profoundly impact your weight loss goals. From nut butter to chia seeds, many healthy fat options can add a boost of this satiating macro to your breakfast meal.6254a4d1642c605c54bf1cab17d50f1e

Healthy fats “help blunt the blood sugar spike and keep you feeling full for a longer period of time,” potentially helping you eat less throughout the day, according to Anya Rosen, MS, RD, LD.

There is no denying that spoonfuls of brown sugar on your oatmeal taste delish. But too much added sugar can add far too many empty calories, contributing to weight gain.

“Unsweetened oatmeal can be flavored with cinnamon, cayenne, and ginger,” says Colleen Wysocki, MS, RDN, CLC.

Leaning on these flavorful and sugar-free spices can be a fantastic sub for high-calorie additions, and in some cases, can give an anti-inflammatory benefit too.

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If you’re not eating oatmeal for breakfast, now would be a good time to start. This easy meal serves up loads of health benefits ranging from weight management and improved gut health to lower cholesterol levels and decreased risk of heart disease. And those are just from the oats!

The best part about oatmeal is that you can spruce up this popular breakfast with even more healthy ingredients that not only support overall health but also can accelerate weight loss efforts. The only catch is that you need to be picky with exactly which add-ons you use because loading your bowl up with spoonfuls of brown sugar isn’t going to do your body any favors.

If you’re looking to expedite your weight loss goals, Lauren Manaker, MS, RDN, a registered dietitian nutritionist on our medical expert board and author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility shares her recommended combination of oatmeal ingredients:

“The best oatmeal combo for weight loss is one that allows for a balance of healthy fats, protein, and fiber-rich carbs,” she says.

Read on to discover her specific food picks, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

The best oatmeal combination for faster weight loss contains protein, healthy fats, and fiber.

There are countless ways to add protein, healthy fats, and fiber to your oatmeal, but one of Manaker’s favorite combinations is one that contains walnuts, berries, and chia seeds.

Walnuts

“Walnuts contain the ultimate weight management-supporting nutrient trifecta: healthy fats, protein, and fiber to promote satiety,” says Manaker.6254a4d1642c605c54bf1cab17d50f1e

An ounce of these nuts contains 4 grams of protein, 2 grams of fiber, and 18 grams of heart-healthy fats, some of which are omega-3 fatty acids: anti-inflammatory fats that have been linked to a reduced risk of obesity.

Researchers may have discovered at least one way in which walnuts can support weight loss; according to a Diabetes, Obesity and Metabolism study, after obese participants consumed a smoothie containing 14 walnuts for two 5-day periods over the course of a month, brain scans showed that the part of their brains responsible for appetite and impulse control lit up more than a control group that drank smoothies without walnuts.

Top your oatmeal with whole walnuts for extra crunch, or if you want to make your oats extra creamy, add a scoop of walnut butter, like this one from Artisana Organics.

Berries

Berries aren’t just a colorful way to add sweetness to your bowl of oats. These fruits also happen to be excellent sources of fiber that also fill your body with powerful anti-inflammatory plant compounds.

“The berries are a low glycemic carb source that fuels the body with even more satiating fiber and nutrients that support weight management,” says Manaker.

For example, per 1/2 cup of each, raspberries contain nearly 5 grams of fiber, blackberries contain 4 grams, blueberries 2 grams, and strawberries 1.5 grams.

When you increase whole fresh fruit intake, studies show that this improves weight maintenance or modest weight loss over periods of as little as 3 weeks.

As for berries specifically, one small study found that adding blackberries—which contain high levels of a type of polyphenol, anthocyanins, that have been inversely linked to obesity risk—to your diet may increase fat burning and improved insulin sensitivity.

Chia seeds

Chia seeds arguably jam pack the most nutritional benefits in the tiniest package. A small 1-ounce serving (roughly 2 tablespoons) of chia seeds contains 5 grams of protein, 9 grams of healthy fats, and an incredible 10 grams of fiber! That’s nearly the same amount of protein as an egg and more fiber than what you’d find in two medium apples.

Specifically, these seeds are a good source of a type of fiber called soluble fiber, which soaks up water and expands in your stomach to help you feel full. (Throw a scoop of chia seeds in a glass of water and you’ll see what we mean.)

“The chia seeds may help give the oatmeal some staying power, thanks to their ability to essentially expand in the stomach and help curb hunger pangs shortly after breakfast time,” says Manaker.

One small study found that consuming chia seeds along with a calorie-restricted diet helped overweight people with type 2 diabetes lose 3.5 more pounds than those who didn’t consume chia seeds. The chia group also had significantly smaller waist circumferences after the intervention compared with the control group. More research needs to be done to examine chia seeds’ effects on weight loss, but this study suggests that when consumed with a healthy diet, chia seeds may help support faster weight loss.

Read more: Ways Chia Seeds Can Help You Lose Weight, According To Dietitians

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We know there is no single magical food that drives more weight loss. However, there are specific foods and nutrients that certainly can support weight loss more than others.

When working toward weight loss, eating a balanced breakfast starts your day off on the right foot. A balanced breakfast can help you feel more full, satisfied, and can even reduce cravings throughout the day.

Oatmeal has long been correlated with improved health such as lower cholesterol and better blood sugar. However, oatmeal itself is a complex carbohydrate. While the fiber and whole grains in oatmeal are good for our heart health, we can level-up this breakfast option for your weight loss goals.

The key is to start your day with a breakfast that is high in protein, fiber, and healthy fats. While oatmeal alone is a great source of a high-fiber carbohydrate, it lacks protein and healthy fat to round out the meal.

Enter: chia seeds! Chia seeds offer a small protein boost, healthy fat, and a powerful dose of fiber for more fullness and satisfaction on your weight loss journey.

One serving of chia seeds provides five grams of protein. Combined with the six grams of protein in oatmeal, this nearly doubles the total amount of protein in your breakfast. More protein at breakfast ensures better blood sugar, stable energy levels, and may improve hunger levels during the day.

Get creative! Other ways to add protein to oatmeal include using protein powder, Greek yogurt, or milk.

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Chia seeds contain omega-3 fatty acids. Omega-3s are known to have an improved effect on metabolic health. Many Americans are lacking in omega-3s and typically consume an overabundance of omega-6s. Thus their 6:3 ratio is skewed to contribute to less optimal health.

Chia seeds may improve your 6:3 ratio. In addition to its health benefits, the fat in chia seeds can also improve satisfaction and feeling full for longer.

Here’s What Happens to Your Body When You Eat Chia Seeds.

We know that diets high in fiber are strongly associated with long-term weight loss. Chia seeds offer 10 grams of fiber per two-tablespoon serving.

These mighty seeds also expand in liquid, further increasing their volume and improving your sensations of fullness.

You can make overnight oats in the fridge, and the chia seeds will absorb the moisture overnight. The consistency is perfect, and you have a grab-and-go breakfast in the morning.

Searching for more? We’ve got you covered with these 26 Best Omega-3 Superfoods!

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Oatmeal has so many crazy health benefits… but if you’ve ever been a student in the school of carb-cutting, oatmeal might seem like one of those foods you totally wish you could eat, except it would probably destroy your weight-loss goals. That’s not necessarily the case, says one dietitian who’s offering a healthy serving of tips to make your bowl of oatmeal actually “promote weight loss,” she explains. You don’t have to shy away—you can eat oatmeal and still get in shape!

Katey Davidson, MScFN, RD, CPT (via Healthline) says: “[…S]ome versions of oatmeal are healthier than others . . . No matter your weight goals, you can make small changes to your oatmeal to help you either gain or lose weight.”

If weight loss—while embracing oatmeal!—is one of your goals, here are Davidson’s tips. (Need more convincing about the health benefits of good carbs? Then One Major Effect of Eating Whole Grains, New Study Says is a must-read.)

If you’re trying to shed pounds, Davidson recommends opting for rolled or steel cut oats, which she says “are less processed, higher in fiber, and lower in sugar” than other kinds of oatmeal, like instant brands.

RELATED: Sign up for the Eat This, Not That! newsletter for nutrition news you need each day.

Especially in the morning when your tummy might be roaring, it’s tempting to drop a heaping scoop of oats into that pot or bowl. However, remember that a standard serving size of oats is a half-cup dry.

Davidson says a half-cup of rolled oats will deliver 150 calories (minus your liquid, if you’re cooking with any kind of milk), 5 grams of protein, and 4 grams of fiber.

Yes, the flavored packet of maple and brown sugar or peaches and cream oatmeal might transport you blissfully back to childhood… but even if you buy what some brands market as “better-for-you” flavored oatmeal with added protein or lower sugar, it’s super important to keep an eye on the sugar content if you’re trying to drop pounds. That’s partly because, as Davidson explains, added sugar can impact your blood sugar and cause hunger and low energy not long after you eat.

RELATED: One Major Side Effect of Eating Too Much Added Sugar, Says New Study

If you’re craving some flavor in your oatmeal (who can blame you?), Davidson says you could get creative with pantry staples, such as a sprinkle of cinnamon or a small drop of vanilla. And, to add more nutrition, consider adding fresh or frozen fruit (yeah, bananas, mangoes, and berries!) or a scoop of good protein powder (here’s how to find the right one).

Also, consider trying a great plant-based milk with no added sugars. We’re currently loving Táche pistachio milk, Mooala organic banana milk, and Malibu Mylk’s unsweetened vanilla organic flax milk, among others!

Ready to give your slimmed-down oatmeal game a go? Keep reading:

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This post is sponsored by Quaker. All opinions are my own.

Are you in need of a comforting, nourishing brekkie in this winter weather?

If you find yourself struggling in the mornings, here’s your perfect answer in the form of a savory and warm breakfast bowl!

You guys, I’m not kidding, this bowl is DELICIOUS. It allows me to help start my day with the fiber, vegetables and high-quality protein you want. It’s definitely my new favorite winter brekkie.

Oats are one of my favorite sources of complex carbs, which can help provide lasting energy. The soluble fiber in cooked oats may help slow digestion and the release of glucose into the bloodstream, thus providing a slower supply of energy. This bowl is an awesome way to get some vegetables, vitamins, additional fiber and to bulk up your oatmeal. If you have kiddos, this is an excellent method to sneak them those veggies – they’ll never know! The edamame and egg both add protein, and finally, the avocado and cheese provide a source of fat.

I love adding veggies to my morning routine because they not only make my body feel good but also helps me ensure I’m on track to meet my servings for the day! I personally aim to get 6-8 servings of veggies / day (a serving is 1 C of chopped veggies or 2 C of leafy greens) but if you aren’t getting many in right now, a good goal to aim for is between 2 and 3 cups of fruit and vegetables per day and then build from there.

Basically, this bowl is morning perfection for me. Did I mention it’s delish? Tell me if you make it and make sure to snap pics – it’s beautiful, too!

Recipe:

Ingredients:

• ½ C oats

• ½ C shredded zucchini

• 1 C water

• 3 Tbsp parmesan cheese

• Handful of spinach

• ¼ C edamame beans

• 1 poached or fried egg

• Salt and pepper to taste

• ¼ C alfalfa sprouts 

• ¼ avocado

Directions:

• Add oats, zucchini and water into a pot and bring to a boil

• Lower heat and let simmer until the oats are creamy

• Mix in cheese and season to your liking

• In the meantime, cook the egg

• Add spinach to a bowl, add the oatmeal and top with beans, cooked egg, avo and sprouts

• Enjoy!

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