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What is the Best Time to Eat Oats for Weight Loss?

Oats are the healthiest whole grains present on this planet. People on diets and building muscle prefer oats meal over cereals, and omelets. No doubt, oats are a wonderful food item for healthy weight loss but, what is the best time to eat oats for weight loss?

Generally, you can eat oatmeal at any time of day. However, for better metabolism, and satiation, it is better to eat oats in the morning, preferably for breakfast. It helps curb your appetite, and reduce the calories consumed throughout the day.

However, can you eat oats for weight loss at night? And how does it work for weight loss and fat burning? In this guide, you will find astonishing facts about weight loss with oats. 

Table of Content

Oats for Weight Loss: Are Oats Good for Losing Weight?

Oats are incredibly good for weight loss and fat burning, it is due to their high nutrition profile and gluten-free nature. It contains a significant amount of fiber, complex carbs, zinc, magnesium, and protein, besides being low in calories. 

eating-oats-for-weight loss

Will I lose weight if I eat oatmeal every day? Indeed, you can lose weight by only eating oatmeal as part of your diet. It helps improve the digestion process, appetite, gut health, and bowel movement. 

All these factors contribute overall to preventing calorie intake and shedding extra mass. 

What Is the Best Time to Eat Oats for Weight Loss?

As a matter of fact, you can eat oats any time of the day, even throughout the day. However, for weight loss, it is better to eat oats for breakfast. Rather than eating omelets, toast, and cereals, eating oats in the morning helps you stay full for long. 


But, how does it do so? Oats are naturally rich in fiber and complex carbs, which contribute to early and long-lasting satiation, ultimately resulting in fewer calorie intake. Therefore, since high calories are the primary reason for weight gain; therefore, it may help you manage your weight. 

Nonetheless, if you want to swap your daily diet with oatmeal, you can do it for weight loss. It can act as a fully nutritional and balanced diet for your body. 

Can We Eat Oats at Night for Weight Loss?

Although oats are considered a very beneficial and ideal breakfast, is it OK to eat oats at night? Certainly, you can have oats at night; it can help you in certain ways. For instance, improving night sleep and reducing mid-night cravings.


Therefore, it is perfectly okay to eat oats for dinner. But, can I eat oats at night for weight loss? 

Eating oats before bed can help you in clearing your gut and improve digestion, which may lead to more absorption of healthy nutrients and better removal of waste from the body. This contributes greatly to reducing weight.

How Much Oats Should I Eat a Day to Lose Weight?

Normally, the quantity of oats should depend on your hunger needs. However, since it is a filling meal; so, eating less can help satisfy your hunger. So, how much oats are too much? 


You can have half a cup of rolled, whole, instant, or quick porridge at one time. Accordingly, you can eat oats whenever you crave or are hungry during the day. 

Is eating 2 cups of oatmeal too much? Basically, eating more than a cup at a time may be considered too much. However, you can take it in a small quantity, preferably 30-40 grams of oats at a time.

Calories in Oats 

Normally, one cup of whole grain oats contain approximately 303 calories. Besides, it has a considerable amount of complex carbs, fibers, protein, magnesium, zinc, and other nutrients. Below is the nutritional profile of half cup of plain oats:

Serving Size41 g
Calories 153
Total Fat2.6 g
Total Carbohydrates 27 g
Cholesterol 0 mg
Protein 5.3 g
Dietary Fiber 4.1 g
Sodium 2.4 mg
Potassium 147 mg 

Why Oats Are Not Good for Weight Loss?

Typically, oats are considered an ideal diet for weight loss, but in some cases, people avoid it due to high preservatives, and sugar content which can definitely increase your weight and cause some health risks.

More commonly, flavored and manufactured porridge is bad for weight loss, as it is loaded with artificial sugars and extra calories. 

In fact, one serving of manufactured flavored oats contains 70 more calories and decreased nutritional value than regular plain oats. 

Which Oats Are Good for Weight Loss?

Flavored and packaged porridge are not considered good for health and weight loss. Instead, you should opt for plain or least processed oatmeal. Following are the few best types of oats for weight loss:

  • Steel Cuts oatmeal
  • Oat Groats
  • Scottish oatmeal
  • Quaker oats
  • Quick oats
  • Rolled oats
  • Unflavored instant oatmeal

Related to read: Is Honey Bunches of oats Healthy?

Is Instant Oatmeal Good for Weight Loss?

There is no way to consider instant oatmeal to be good for losing weight. Instant oats are generally high in added sugars, sodium, and preservatives that can lead to weight gain instead of weight loss.

Anyhow there are some brands that may have more fiber, no sugar, and less processed food that can help in losing weight. For instance, Quaker instant oatmeal is ideal for weight loss. 


Still, you should limit the use of instant oats to 2 to 3 times a week.

Which Oats Are Best for Weight Loss, Rolled or Steel-Cut?

Rolled oats are light-processed porridge products manufactured by dehusked and steamed oat grains, then rolled under rollers and lightly toasted to maintain their flakes. In terms of nutrients and fullness, these are the best-selling oats in the USA.


On the contrary, steel-cut oats are the whole oats kernel chopped in 2 to 3 pieces with the inedible hull removed. It is a more pure and natural form of oats and generally has high nutritional value. It is the best selling among people with diabetes


As for weight loss, both of these work well. However, steel cut is better in its nutritional profile, lowering blood sugar level, and fullness. Moreover, Steel cut oats are less processed and rich in fiber than rolled oats, which can help more in weight management.

Therefore, you can consider steel-cut oats rather than rolled versions if you want to shed more pounds in less time.

Weight Loss Overnight Oats – How to Prepare Oats for Weight Loss?

Overnight soaked oats are generally a cheap, easy, and more nutritious oatmeal recipe. It is a perfect recipe for breakfast. It takes less than 5 minutes to prepare, with the ingredients you mostly have in your kitchen. 


  • 1 cup rolled or steel-cut oats
  • ½ cup non-dairy milk (almond or coconut milk)
  • 1 tbsp chia seeds
  • Honey, maple sugar {as per your sweet choice (optional)}

How to Make?

  • Add the oats and chia seed to a glass jar.
  • Pour the milk into the jar, add maple sugar or honey and stir it well. 
  • Tightly close the jar lid.
  • Now place the jar in your refrigerator overnight.
  • That’s it, add some milk when you are eating it in the morning to lose its consistency.


Do Oats Increase Belly Fat?

Normally, eating oats meal with whole fruits, non-dairy milk, and no sugar does not lead to fat buildup. However, when you add chocolate chips, peanut butter, or other high calories additives it may lead to belly fat gain. 

Can We Eat Oats Daily for Weight Loss?

You can eat plain oats daily for weight loss, it can help you in healthy weight loss and better digestion health. But, instant oats should be taken into consideration for weight management.

Do Oats with Milk Reduce Weight?

Oats with animal milk can help little in reducing weight since dairy milk is naturally high in calories and proteins, therefore, it leads to muscle gains and increased weight. However, oats with milk alternatives such as coconut milk, almond milk, and cashew milk help weight loss. 

Which Oats Are Best for Weight Loss Instant or Rolled?

Rolled oats are best for weight loss instead of instant, because it is less processed, and contains low sugar than instant. 

Will Eating Oats at Night Increase Weight?

Eating oats at night does not increase weight, instead, it can help in clearing your gut overnight, and quality sleep ultimately aids in weight loss. Therefore, you can take oatmeal at night without the fear of gaining weight. 

Why do I gain weight when I eat oatmeal?

Oatmeal is rich in fiber content that can help in weight loss. However, if you are taking a flavored version of oatmeal, it can lead to fat buildup. Moreover, eating too much oats may also contribute to weight gain. 


As a matter of fact, porridge is an ideal weight loss diet. Ideally, breakfast is the best time to eat oats for weight loss. Since it can help in cutting down the calorie intake and improve the digestion process. 

However, you can also take it at night time, as it can help in clearing the gut and improving sleep, which is also good for natural weight loss and overall wellness. 

As a whole, oatmeal is perfect, and the most nutritious meal you should add to your daily diet plan for a healthy diet.

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