How to eat oatmeal to support weight loss.

Prioritize whole grain or rolled oats, using 30-50g per meal, combined with boiled eggs, chicken breast, or fish to increase satiety and aid weight loss.

Dr. Dao Thi Yen Thuy, Head of the Nutrition and Dietetics Department at Tam Anh General Hospital in Ho Chi Minh City, stated that oats do not directly burn excess fat, but only support weight management. This food is rich in fiber, especially beta-glucan, which, upon entering the stomach, creates a mucous layer that slows down digestion and glucose absorption.

Those trying to lose weight should eat oats for breakfast or as a snack before exercise. Oats have a low glycemic index (GI), around 50-55, which helps you feel full longer and stabilize blood sugar. Each meal should only contain about 30-50g of oats to provide sufficient energy and fiber without consuming too many calories.

Oats are nutritious and beneficial for health. Photo: Ly Nguyen

Dr. Yen Thuy notes that you shouldn’t completely eliminate white rice and other food groups to eat only oatmeal with the goal of rapid weight loss. Maintaining this diet for a long time can lead to nutritional deficiencies, weakness, and muscle loss instead of fat loss.

Oatmeal is rich in fiber and micronutrients, but it cannot completely replace essential protein and fat sources for the body. Combining oatmeal with healthy protein sources such as boiled eggs, chicken breast, fish, unsweetened yogurt, or plant-based milk helps prolong the feeling of fullness and reduce cravings for snacks.

100g of oatmeal provides approximately 380-400 calories. If you eat without controlling your portion size, the total energy intake will exceed the allowed limit, causing weight management to fail. Do not mix oatmeal with sugar, condensed milk, sweetened milk, or high-energy dried fruits as this increases the overall calorie intake, causing a high glycemic index and leading to fat accumulation.

Dr. Yen Thuy advises patients on nutrition. Photo: Tam Anh General Hospital

Dr. Yen Thuy encourages patients to prioritize whole-grain oats or minimally processed rolled oats. For oatmeal porridge, add mushrooms, broccoli, carrots, or other fresh vegetables to boost vitamins and support digestion.

To effectively control weight, maintain a balanced diet, exercise regularly, and drink enough water. Because each person’s physical condition and energy needs are different, those wishing to lose weight should consult a nutritionist for assessment, advice, and the development of a suitable diet plan.