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We were recently asked, “When’s your due date?!” by an uncouth salesman. We are not pregnant. Crying emoji. Here comes the cardio and the crunches, but this time around we’re going to eat the right breakfast to blast belly fat. “Studies show that people who eat breakfast are more successful at losing weight than those who skip it,” says Colette Heimowitz, a nutritionist with Atkins Nutritionals.
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So what’s filling enough to keep you satisfied until lunch and provides a steady stream of energy for effective exercise? Unflavored, steel-cut oats! “It’s rich in fiber so it releases energy into the blood stream slowly and helps you avoid spikes in insulin and blood sugar,” says Abbey Sharp, RD, of Abbey's Kitchen. “The fiber keeps you feeling fuller longer, so it may assist in weight loss by helping you avoid hungry snack attacks.”
In ¼-cup of oats there’s 5 g. of fiber and 7 g. of protein. The fiber is part soluble – it slows digestions and makes you feel satiated –and insoluble fiber – the kind that helps you get smooth moves (wink). “Regular and healthy bowel movements reduce belly bloating and improve digestion,” says Sharp.
Choose steel-cut oats over rolled or instant. They’re not pre-cooked and are processed in a manner that helps them maintain more fiber and protein than other versions. Plus the hearty, chewy feel of steel-cut oats helps you to slow down breakfast and feel full. And don’t mess up a perfectly healthy bowl of oats with a lot of sugary junk that will turn into fat. Avoid sweetening with syrup and opt for natural flavors found in berries, grated apples or ripe mashed bananas.
“Add some fat or protein to further slow down absorption and stave off snacking,” says Sharp. Try toppings such nuts, seeds, flax, chia or Greek yogurt. We also love her trick for balancing out the good carbs in oatmeal with protein: making proats, as in protein oats! Whip frothy egg whites into oats for a creamy, fluffy breakfast. Yum!
