Oatmeal For Weight Loss: GEM And Barbie Hsu Lost 10 Pounds In A Month?

Oatmeal is great for weight loss! Many celebrities have swapped white rice for oats and successfully slimmed down—G.E.M. (Gloria Tang), Barbie Hsu, and Moses Chan all swear by oats for dieting. A-Lin even lost 30 kg with this method! Oats are high in fiber, filling, and packed with nutrients. But if eaten the wrong way, they can actually make you gain weight. Here’s how to eat oats the right way for weight loss.

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1. How the Oatmeal Diet Works

The oatmeal diet doesn’t mean eating oats for all three meals or cutting out carbs entirely! Let’s clear up the confusion. Oats may be high in fiber and nutrients, but they’re not low in calories. The typical oatmeal diet involves replacing one meal a day with oats—just one—and keeping the portion size reasonable. That’s how you effectively reduce your calorie intake. Plus, the fiber in oats boosts calorie burn during digestion. Combine that with regular exercise, and losing 10 pounds in a month is definitely possible!

Plain oats with hot water might be too bland and nutritionally lacking for the long term. And consistently pairing oats with milk can lead to calcium deficiency. Keep reading for essential oatmeal diet tips and tasty recipes like oatmeal porridge and fruit oat cups!

Cereal, Granola, Muesli, and Oats—What’s the Difference?

• Cereal: Commonly known as “cornflakes,” these are processed and baked grain flakes, usually made from corn or wheat. They often contain lots of sugar, artificial coloring, and flavoring, with little nutritional value—think Kellogg’s Corn Flakes.
• Granola: Keeps more of the grain’s original shape and usually combines one or more types of grains with dried fruit or nuts. It’s baked with honey for a crunchy texture—delicious, but often high in sugar and fat. Most protein or energy bars made with oats fall under this category.
• Muesli: A mix of unprocessed, rolled grains paired with dried fruit and nuts. It’s typically eaten with milk, plant-based milk, or yogurt. While the grains themselves are unsweetened, the added fruit and nuts can make it high in sugar and fat.
• Oats: The raw ingredient behind many of the above. Oats come in a variety of forms, from unprocessed to highly refined, plain to flavored. Products like Quaker Traditional Rolled Oats are a good example of a classic, versatile choice.

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2. Five Key Points from a Dietitian Before You Start an Oatmeal Weight Loss Plan!

1. Replace your main meal, not as a snack Oats contain up to 389 calories per 100g. While it's unlikely that most people would consume that much in one sitting, you still need to be careful to avoid gaining weight while trying to lose it with oats! The calorie content of oats is only about a third of that in white rice for the same weight. To effectively reduce your calorie intake, choose one meal a day to replace your usual main meal or white rice with oats, or reduce your white rice portion by half and replace it with oats. Just don’t eat a bowl of white rice and then use oats as a snack!
2. Less than 15g of sugar per 100g of oats The market offers a wide variety of pre-packaged instant oats, quick oats, oatmeal porridge, and oat drinks. Many contain added dried fruits, roasted nuts, honey, and other flavorings. While they might taste great, they don’t help with weight loss. Dietitians advise checking the ingredient list and selecting oats that contain no more than 15g of sugar per 100g. The lower the sugar intake, the better for women trying to lose weight.

1. At least 6g of fiber per 100g of oats Another important point when selecting oats is fiber content. Oats are naturally high in fiber, but depending on processing methods like de-shelling and removing the bran, different types of oats may have varying fiber amounts. Look for oats with at least 6g of fiber per 100g. This will help with digestion and promote regular bowel movements. Adults should aim for 25-35g of fiber per day, while children should consume their age plus 5g of fiber daily.
2. Pair with protein and fiber to triple the weight loss effect Plain oatmeal cooked in hot water can be quite bland, making it hard to stick to for long. To make it more enjoyable and sustainable for weight loss, combine oats with protein or fiber-rich foods. For instance, G.E.M. (Gloria Tang) adds eggs to her oatmeal porridge and sprinkles it with chili powder. This not only boosts protein intake and nutrition but also makes the meal more flavorful. You can also add plant-based milk, fruit, and roasted nuts, or make savory oatmeal by adding vegetables and meats like when making a porridge. This approach balances nutrition, tastes great, and boosts weight loss.

3. Oatmeal can cause constipation if you eat too much Consuming too much oatmeal can increase calorie intake, lead to nutrient imbalances, and even cause constipation. Adults should aim for 25-35g of dietary fiber per day, and excessive fiber can clog the intestines and interfere with calcium, iron, and zinc absorption, leading to constipation. Keep your daily oatmeal portion to no more than one bowl of rice, and drink plenty of water to promote healthy digestion.

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3. Can Oats Help You Lose Weight? Here’s What You Might Be Doing Wrong!

Gi Increase Makes You Hungry And Sleepy 

Many women on weight loss diets make the mistake of having a "lazy" breakfast by soaking oats in plant milk and fruit overnight. While overnight oats are convenient, a breakfast that’s high in carbohydrates can spike your blood sugar, leaving you feeling hungrier and more tired later on. Dietitians recommend checking the glycemic index (GI) of the oats you choose and adjusting the proportion of oats to other ingredients.

Adding Too Much Dried Fruit And Honey 

Many pre-packaged instant or quick oats come with added flavorings like honey, dried fruits, and nuts. Be sure to check the ingredient list for sodium and sugar content. Too many additives can turn oats into an unhealthy food. Instant oat products often contain ingredients like maltodextrin, palm oil, white sugar, salt, and artificial flavoring, which are best avoided.

Oats With Milk Can Lead To Calcium Deficiency Over Time 

Oats contain phosphorus, which, when consumed with high-calcium foods, can affect calcium absorption in the body. While it’s fine to use milk with oats occasionally, long-term use can lead to a calcium deficiency. Consider using other plant-based milks or supplementing with additional calcium.

Bland Flavors Can Trigger Binge Eating 

Some women take a strict approach to dieting, avoiding sugar, even from low-sugar fruits, and making their oatmeal with plain water or unsweetened plant milk. While this is healthier, it can have a negative impact on mental health in the long run. You may get tired of eating bland oats and could be more prone to binge eating. For people struggling with emotional eating, it’s important to focus on mental health rather than just curbing appetite. Dieting is a long-term journey, and indulging in a little sweetness occasionally won’t hurt.

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4. Types of Oats—Fiber Content Ranked from High to Low

There are many types of oats on the market, and it can be confusing to choose the right one. To lose weight, the less processed and more natural the oats, the better. But too much fiber can irritate the stomach, and some oats take longer to cook. Here’s a guide to the types of oats:

Whole Oats/Oat Groats 

Whole oats are the least processed and have the highest fiber content. The outer husk is removed, but the bran remains. These oats are very nutritious, but they take longer to cook—usually requiring soaking overnight and then boiling for 45-60 minutes.

Steel-cut Oats 

Steel-cut oats are simply whole oats that have been chopped into small pieces. They have a similar fiber content to whole oats but cook more quickly and have a chewier texture. To prepare, you can soak them overnight and cook them in the morning for about 30 minutes.

OatRice 

Oat rice is made by removing the bran from steel-cut oats. It cooks more quickly and can be used as a rice substitute in dishes like Spanish paella or fried rice. It’s simple to prepare—just add it to a rice cooker for about 30 minutes.

Rolled Oats (Old Fashion Oats) 

This is the most common form of oats found in supermarkets. They are steamed and flattened, making them quicker to cook—usually taking 10-15 minutes. The texture is somewhere between chewy and soft.

Quick Rolled Oats 

These oats are even thinner and softer than regular rolled oats, making them ideal for overnight oat cups. They cook in just 5 minutes and are great for quick meals, but they have a softer texture.

Instant Oats 

The most processed variety of oats, instant oats are finely chopped and cooked, requiring only hot water or a liquid to make them ready to eat. However, they retain the least nutritional value and often come with added flavorings, so it’s essential to choose carefully.

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5. What’s the Difference Between Oats and Bran? What is Rye (Naked Oats)?

Bran (Oat Bran) 

After de-hulling oats, the remaining outer bran can be used separately. Oat bran is a high-fiber, unprocessed product that contains more soluble fiber than oats themselves. It's great for baking or cooking and has become a popular superfood.

Rye (Naked Rye) 

Rye, also known as naked rye, has gained popularity recently. It’s similar to oats but has a distinctive brownish appearance. Rye is often used to make bread, especially German rye bread, which is known for its coarse texture. Rye can be processed into flakes just like oats, offering a similar fiber content but with a lower glycemic index. Rye is a great addition to overnight oats, and it’s my personal favorite! Rye requires a bit more effort to prepare—soaking for 1-2 hours and then dry roasting it before adding to your dishes.

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6. Glycemic Index of Different Types of Oats – The Lower, The Better, for Longer Fullness!

Glycemic Index of Various Oats:

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7. 4 Oat Recipes for Weight Loss—Instant Breakfast, Yogurt Bowls, Overnight Oats Cups, and Savory Oat Porridge

Microwave Magic: The Simplest Banana Oatmeal

Ingredients: Traditional oats, half a banana, skim milk, honey (optional)

Instructions:

1. Place oats in a bowl, add skim milk (ensure milk does not exceed the oats), and microwave on high for 1 minute.
2. Add the sliced half banana and more skim milk, stir well, and microwave for another minute. Sweeten with honey if desired.

Overnight Oats Cup: Rye Chia Seed Fruit Cup—Editor’s Secret Recipe!

Ingredients: Rye oats, unsweetened yogurt, unsweetened soy milk/almond milk, half a banana, blueberries, soy milk powder, chia seeds

Instructions:

1. Layer rye oats and half a spoonful of chia seeds at the bottom of the cup. Pour in plant-based milk to cover the oats, mix well, then add yogurt and mix again.
2. Add banana slices and blueberries, then sprinkle with soy milk powder. Refrigerate overnight and stir before serving.

Soy milk powder is a favorite of mine, adding protein. Feel free to swap out fruits or plant-based ingredients based on preference, but it’s best to use fruits that release less water.

Sunday Fitness & Weight Loss: Oat Yogurt Bowl with Fresh Fruits

Ingredients: Traditional oats, Greek yogurt, plant-based milk, banana, strawberries, blueberries

Instructions:

1. Freeze a banana, strawberries, and blueberries overnight in the freezer.
2. Blend a portion of frozen fruits, yogurt, and plant-based milk into a smoothie. Pour into a bowl and top with oats and fresh fruits for a nutritious and visually appealing yogurt bowl.

You can also substitute with yogurt drinks or make an oat smoothie by blending oats and fruits, pouring it into a travel cup for a convenient on-the-go option that provides fullness.

Easy Weight Loss Dinner: Curry Vegetable Oat Porridge

Ingredients: Oats, 2 cups water, 1 cup chopped onion, 1 cup chopped tomato, 1 tablespoon chopped ginger, 5 cloves chopped garlic, 2 tablespoons curry powder, 1 teaspoon red chili powder, salt to taste

Instructions:

1. Dry roast the oats in a pan for 3 minutes and set aside.
2. Heat a little oil in the pan, add the chopped onion, tomato, ginger, and garlic, and sauté until soft.
3. Stir in curry powder, red chili powder, and salt. Add water and oats, then simmer on low heat for 20 minutes.

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8. 5 Major Benefits of Oatmeal for Weight Loss

1. Controls Weight

Oats are well known for providing a lasting feeling of fullness. Oats can absorb 25 times their weight in water, so eating a few spoons of oats for a meal can replace main dishes. Their high fiber content helps curb appetite and reduce calorie intake.

2. Promotes Bowel Movements

For those who struggle with constipation, combining oats with yogurt and fruits can boost digestive health. The combination of fiber with probiotics and prebiotics is unbeatable for promoting bowel movements and detoxifying the body.

3. Supports Heart Health

Regular aerobic exercise benefits heart health, and oats can assist in this process. Oats contain "β-glucan," a soluble fiber that helps lower bad cholesterol, improve blood lipids, and promote cardiovascular health.

4. Low Glycemic Index

Compared to white rice and brown rice, oats have a lower glycemic index, especially when they are in their natural, unprocessed form. The fiber in oats takes longer to digest, stabilizing blood glucose levels and insulin secretion, making them ideal for diabetics.

5. Boosts Protein Intake for Fitness Enthusiasts

Oats provide 1.5 times the protein of white rice and contain a variety of amino acids. This aids in muscle repair after exercise and promotes muscle fiber synthesis, making oats an excellent choice for fitness-focused women. Additionally, the water used to cook oats helps with daily hydration.

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9. 4 Disadvantages of Oatmeal for Weight Loss

1. Adding Milk Can Increase Calories and Block Calcium Absorption

Many people prepare oats with milk, thinking it’s a nutritious option. However, nutritionists warn that regularly using milk in oatmeal may not be ideal for weight loss. Milk has a relatively high calorie content (about 105 calories per 250ml), and combined with oats and fruit, this may add more calories than you expect. 

Additionally, the phosphorus in oats can interfere with calcium absorption from milk. To make oatmeal more suitable for weight loss, consider using low-calorie plant-based milk or skim milk instead of full-fat milk.

2. Calories Are 2.6 Times Higher than White Rice

Oats are nearly three times higher in calories than white rice, so it’s recommended to substitute oats for only one meal per day. Overconsumption of oats can hinder weight loss, and too much fiber can cause digestive issues, leading to bloating or constipation.

3. Nutritionally Incomplete

While oats are a healthy food choice, they are not nutritionally complete. They primarily offer B vitamins (B1, B2, B3, B5, B6, B9), fiber, and some minerals, but they lack comprehensive nutrition. While they can replace white rice, they should be paired with protein-rich foods, vegetables, and meats to create a balanced meal.

4. Excessive Fiber May Cause Stomach Bloating

Higher fiber isn’t always better! Some people opt for the most raw, unprocessed oats, which are harder to digest and can lead to stomach discomfort, excessive acid production, bloating, or even intestinal blockages. Those with sensitive stomachs or who are new to eating oats should start with softer oatmeal varieties to avoid hurting the digestive system.

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10. 3 Groups Who Should Avoid Oatmeal for Weight Loss

1. People Who Drink Coffee Daily and Have Calcium Deficiency

As mentioned earlier, the phosphorus in oats can hinder calcium absorption. If you drink coffee daily, this will further reduce calcium absorption. Those with low bone density or osteoporosis should reconsider their daily diet carefully.

2. People with Gluten Sensitivity

Gluten sensitivity is a type of food allergy caused by an autoimmune response. If you feel discomfort or allergic reactions after eating oats, you may have gluten sensitivity and should avoid gluten-containing foods.

3. People with Poor Digestive Health or Kidney Function

Oats’ high fiber content can be difficult to digest and may cause gastrointestinal discomfort or indigestion. People with pre-existing digestive issues or kidney problems should be cautious, as the phosphorus in oats may not be suitable for individuals with impaired kidney function.

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11. Tips for Successful Oatmeal Weight Loss: Combining S6 Body Sculpting Treatment—Make Weight Loss Effortless!

While oatmeal can help with weight loss, it requires consistency—expect noticeable results after 3 to 4 months. Without exercise, the weight loss process will be slow and less noticeable. Some people simply can't get used to the sticky texture of oats, and those with sensitive stomachs might need to avoid them.

For those who find oatmeal weight loss ineffective or difficult to stick with, don’t be discouraged! Perfect Medica presents the S6 Body Sculpting Treatment, the ultimate solution for lazy dieters!

The S6 Body Sculpting Treatment combines high-performance biolaser technology and vacuum suction. The laser targets fat layers to destroy fat cells, and the suction promotes lymphatic circulation, speeding up the removal of dissolved fatty acids. The S6 treatment can target seven problem areas, including thighs, stomach, arms, sides, calves, lower buttocks, and upper knees. It provides precise body sculpting, producing fast, noticeable results without the need for drastic dieting or exercise!