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Gluten-free Choices

Many people avoid gluten when losing weight, and I think that’s generally a good guideline to go by. So many people are sensitive to gluten these days, due to how processed it has become in many of our food choices in the food industry. Eating any food you’re allergic or sensitive to, including gluten, can stall or reverse weight loss. Oatmeal is naturally gluten-free, but often gets processed in gluten contaminated facilities, making it unsafe for gluten sensitive individuals. Yet, luckily, there are many certified gluten-free oat choices available, which are processed  in certified gluten-free facilities. My absolute favorite gluten-free brand of oats is Bob’s Red Mill Gluten-Free Rolled Oats and Extra-Thick Rolled Oats. I buy mine online to save money since they can be pricey in stores, as many certified gluten-free foods are.
Diuretic

Did you know oatmeal can actually help you shed excess water weight? Who knew, right? Oatmeal is incredibly high in B vitamins and potassium, which make it a natural diuretic. B vitamins are water soluble, so your body consumes what it needs, and excretes the rest via the kidneys. Potassium is an essential mineral your body needs, which regulates water levels in the body. It competes with sodium to make sure your body is well hydrated around the clock. As sodium can cause bloat, potassium does the opposite, by reducing water levels in the body. Therefore, oatmeal is a natural diuretic, which is great to beat bloating during PMS, or after overeating, and to reduce water weight gain overall.B Vitamins

Speaking of those B vitamins, they’re great for weight loss! In fact, they’re essential. B vitamins are responsible for a large number of factors when it comes to giving your metabolism energy to burn calories for fuel. Without enough, you’ll suffer fatigue, a stalled or low metabolism, and even feel depressed and lethargic. Oatmeal contains large numbers of Vitamin B2, B3, B5, B6, B7, and even a little B12. This is one reason it gives you so much energy, as well as provides fuel for your metabolism to burn fat faster.
Lower Carb

Though oatmeal is actually a carbohydrate from starch, which can stall weight loss for many, it’s the best low carbohydrate grain you can consume. Per serving, it is lower in carbohydrates than all other grains, making it better for your blood sugar, and your overall weight loss efforts. Oatmeal contains 28 grams of carbohydrates per ½ cup serving of rolled oats, compared to almost 35 grams in quinoa, and almost 50 grams in most rice varieties, with both of the latter having much less fiber. When you look at the fact that 6 of those carbohydrates from oatmeal’s 28 grams come from fiber, and none come from sugar, it makes it an even better choice for low-carb eaters, or anyone sensitive to carbohydrates.
Filling

Do you ever notice that you're full for hours after you eat oatmeal? I find I can’t even fathom eating again for at least 3 hours after a good bowl of oats. This super-filling factor is one reason it makes such a great food for raising the metabolism by providing  long-lasting fuel, and staving off hunger that leads to junk food cravings. Be mindful though, this isn’t the case if you load your oatmeal up with sugary ingredients, unhealthy fats, or unnecessary additives that will hinder weight loss. Also remember that using instant oats will not provide the same filling factor as using rolled, steel-cut, or whole oat groats will. You can see more information below on the best oatmeal options.
Canvas for Healthy Toppings

I also love that oatmeal is a canvas for healthy toppings, which can further enhance your weight loss efforts. When choosing weight loss friendly toppings for your oatmeal, be sure that you pick smart choices. My favorite choices are cinnamon, ground flaxseeds, chia seeds, slivered or sliced raw almonds, raw walnuts, liquid stevia, ginger, cardamom, coconut flour to add a cakey texture, and even a little vegan protein powder like Sunwarrior Warrior Blend. I also like to cook mine with Silk unsweetened vanilla almond milk for a creamy texture that’s low calorie, and makes it taste decadently rich. You can add any of your favorite healthy choices like berries, raw nuts, apples, bananas, plain Greek yogurt, cacao nibs, and even a little bit of nut butter if you like! So long as you don’t use sugar, artificial sweeteners, trans fats, and excess saturated fat, you’ll have a delicious bowl of oatmeal that’s perfect for your weight loss efforts, no matter what toppings you choose. Adding certain toppings, such as the ones I mentioned, can help keep you fuller longer, and adds a large number of beneficial ingredients to your morning breakfast.