Oats for Weight Loss: The Ultimate Guide

gluten-free oats

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One of the healthiest whole grains on the planet. They’re satisfying, delicious and incredibly nutritious.

Oats are naturally gluten-free when not grown alongside wheat or barley and are an extremely versatile ingredient which can be included in numerous foods and drinks.

In meal replacement shakes, oats are often used to thicken the drinks’ texture whilst also giving a welcome boost of nutrition with a hefty dose of fibre, vitamins and minerals.

The consumption of oats for weight loss is becoming more and more popular by the day.

As with anything genuinely healthy, they’re no wonder cure to obesity or a miracle ingredient to drop a few unwelcome pounds.

But when adopted into a well-rounded balanced lifestyle, they can help you to cut back on excess weight and increase nourishment and positive nutrition.

Let’s take a closer look at how oats can help with weight loss and how you could incorporate them into your diet.

bowl of oats with raspberries

The Best Meal Replacement Shakes that Contain Oats

A fantastic way to ensure you get the benefis of oats into your life is through meal replacement shakes.

They’re so quick to mix up and are relatively inexpensive when you think that a serving is an entire meal.

Meal replacement shakes that contain a high dosage of gluten-free oats are Nutribuddy’s range of healthy shakes.

These shakes not only contain oats but certified gluten-free oats so are great for those with gluten-sensitivity or just those wanting to cut-down on their gluten intake.

Furthermore, there are so many other reasons why Nutribuddy shakes are some of the best on the market from their 100% natural formulas, to their lack of any major allergens, to their unrivalled customer support and unbeaten customer reviews.

Nutribuddy Breakfast Shake by Laura Kate Lucas
Nutribuddy Breakfast Shake by Laura Kate Lucas

Oats for Weight Loss: 4 Ways They Can Help

Oats are Packed with Soluble Fibre

Fibre is the indigestible part of plant material.

Essentially, it’s anything within the plant that cannot be digested or absorbed by the body.

There are two types of dietary fibre: soluble and insoluble.

Soluble fibre dissolves in water or liquid and whilst not actually absorbed by the body, it’s instead processed into a gel-like substance and broken down slightly.

Insoluble fibre does not dissolve in liquid, and so, remains entirely intact as it passes throughout the digestive system.

Oats contain lots of soluble fibre, which is a super handy weight loss aid.

woman on weight loss scales

Once broken down into its gel-like byproduct, soluble fibre spreads out across the intestinal walls and blocks the absorption of fat.

Numerous studies and trials have concluded that the fat content of stools passed after consumption of fibre is higher than prior.

Put simply, this means that more fat passes through the body when soluble fibre is consumed.

Slowing the absorption of other nutrients into the body helps mediate and stabilise blood sugar levels, so the consumption of fibre-rich foods can also help to ward off cravings for sugary snacks.

Oats Promote Satiety

The lining of the intestinal walls provided by the gel-like byproduct of soluble fibre found in oats for weight loss also slows down the speed at which foods are digested, leaving the consumer feeling fuller for longer – and therefore, less likely to snack or consume less healthy products excessively!

If you’re a serial snacked or often crave mega doses of unhealthy food, consuming high-fibre oats can help offset this problem before it even occurs. 

woman doing yoga exercising

Oats are High in Protein

Oats are higher in protein than other grains.

When looking to lose weight and shed excess weight, rather than crash diet and compromise muscle mass, protein allows the body to stay toned and maintain a healthy rate of weight loss.

When losing body fat but wanting to keep muscle tone, weight loss may be noticeable on sight, but not necessarily on the scales. But don’t fear, the ratio of body fat will still drop!

Studies comparing high protein diets to high carbohydrate diets have usually shown greater weight loss on the high protein pattern.

For the most part, this was all down to the enhanced satiety that protein brings along with it. Generally, when people increase their protein intake, they start eating fewer calories – no complaints there, right?!

Oats have the highest protein of all grains – what’s not to love?

woman exercising at the gym with a meal replacement shake

Oats are Nutritious

For such a plain-looking ingredient, oats certainly pack a nutritious punch.

They boast a load of different vitamins, minerals, essential acids – and that’s all before you even consider the fibre!

100g of oats includes thirteen different vitamins and minerals including thiamine, riboflavin, niacin, vitamin B6, folate, pantothenic acid, iron, magnesium, phosphorus, potassium, zinc, copper and manganese.

Okay, so you might not know exactly what those vitamins are, or what their role is, but trust us when we say it’s all great stuff!

In fact, oats are one of the most nutrient-dense foods you could possibly eat and come with a number of health benefits, including lowered cholesterol, better digestive health and a decreased risk of heart disease.

Plus, if you’re a breastfeeding or pumping Mumma, oats can lend you a helping hand.

They’re a galactagogue, meaning they can help naturally boost milk supply without the need for medical intervention.

Midwives everywhere recommend oats as part of a high-galactagogue diet, and they’re a lot easier to get hold of than some others such as milk thistle or Brewer’s Yeast.

Hand scooping Nutribuddy Shake Complete mixed with berries
Nutribuddy Shake Complete by JustHelina

How to Eat Oats for Weight Loss

Have Oats for Breakfast

You’ve heard it before and you’ll hear it again: “breakfast is the most important meal of the day”. Well, we agree! 

Filling yourself up early in the morning with a food that promotes satiety ensures that you don’t feel you need to snack or overeat late in the day, as well as giving you the energy you need to get things done.

Ensuring that your breakfast is perfectly balanced nutritionally sets you up for the day in the best possible way – but, of course, who has time to make up a full, slap-up meal every day, first thing?

Realistically, very few of us.

If you do have the time to make a full oat breakfast in the mornings, by all means, do so.

Recipes can be found everywhere on oat blends and porridge flavourings, so play about with what you like and find something that works well for you. 

If you’re a little more strapped for time, Nutribuddy can help you get in your morning dose of oats with two delicious breakfast options.

Nutribuddy Breakfast shake by Romylondonuk
Nutribuddy Breakfast Shake

The 100% vegan and gluten-free Nutribuddy Instant Chia and Coconut Porridge is a quick, easy and nutritious way to enjoy a hot breakfast.

Just mix it up with the milk of your choice and pop it in the microwave for a minute or two – you’re good to go!

If you’d prefer something cooler, the Nutribuddy Breakfast Shake might be your perfect oaty match!

As well as being made with natural wholefood ingredients, it’s also completely free from chemicals.

All you need to do is mix it up with milk and shake to make a wholly balanced meal replacement shake which meets all of your nutritional requirements.

When consumed in either of these ways, oats for weight loss breakfast choices are a convenient, healthy and easy breakfast option!

Nutribuddy Gluten-free Breakfast Bundle for weight loss
The Nutribuddy Breakfast Bundle contains instant porridge oats as well as the best-selling Breakfast Shake

Use Oat Shakes On-The-Go

Oats can be used as a great ingredient to thicken and add nutritional value to meal replacement and weight loss shakes.

The recipe to which you make your own shakes is entirely at your own discretion and to your own taste, but in order to best utilise the healthy properties of oats for weight loss, you should ensure a proper balance of vitamins, minerals, essential fatty acids, protein and carbohydrates is present within each portion.

If you don’t have the time or nutritional know-how to make your own oat shakes, Nutribuddy shakes make for a great substitute!

Cleverly created by expert nutritionists and dieticians, you’re guaranteed a complete nutritional balance in every serving; always organic and often allergen-free to boot.

Nutribuddy shakes can be made in seconds, so they work perfectly ‘on-the-go’.

You don’t need to just consume oats for weight loss at breakfast, either.

Unlike most brands of meal replacement shakes, Nutribuddy products can be used to substitute two meals a day rather than just one.

The Nutribuddy Shake Complete works brilliantly for lunch or dinner (or both!) and offers the complete package of both micro and macronutrients within a serving.

It’s totally natural, gluten-free, vegan and filled with low GI slow-releasing carbs to keep you feeling fuller for longer.

Girl in grey joggers holding gluten-free Nutribuddy Shake Complete
Nutribuddy Shake Complete by Laura Lucas

Bake Oat Snacks

There are a million and one ‘baked’ snacks available on the shelves of convenience stores and supermarkets and online, but it can be super difficult to differentiate between sugar-filled treats and genuinely healthy oat snacks.

Never assume that a flapjack, cookie, muffin or cereal bar is a healthy option – often when mass-produced these things are pumped full of artificial sweeteners and sugar and aren’t what they appear to be.

To get around faux marketing hype, the best way to enjoy oats for weight loss in snacks is to bake them yourself.

The internet is full of healthy treat recipes which you can use or tweak to create something for your taste and dietary requirements.

When made correctly and to fit the nutritional balance you need, oat snacks can contribute to a well-rounded healthy diet.

They promote satiety and provide genuine nutrition, unlike so many foods we grab when in a hurry and in need of something fast!

So, if you’re feeling hungry between meals, grab an oat snack. When you need a little boost, you may as well grab something that’ll do you good too!

Kitchen worktop with gold utensils, nutribuddy gluten-free breakfast shake and oat cookies
Nutribuddy Nut Butter Oat Cookies by Nana! Get the recipe here.

Always Check The Label

As with anything you buy, all may not be as it seems when you purchase oats.

Check the ingredients list and be sure that you understand exactly what it is that you’re consuming before you do it. Using oats for weight loss will only work if they’re part of an overall well-balanced package of nutrition, so don’t undo your hard work by inadvertently stocking up on sugar!

Instant oats are a fantastically fast way to enjoy a hot bite to eat but are rarely just oats and milk (or even water).

Commercially available brands of instant oats have a tendency to top up their oat mixes with sugar or refined synthetic sweeteners in order to add flavour to an otherwise bland and cheaply produced product.


Similarly, oat cereals and muesli are all too often produced with artificial chemicals and synthetic vitamins to enhance the nutritional profile of the grain.

Unless specifically marked as such, these items also can’t be guaranteed as gluten-free – so avoid if you know that you have a sensitivity to it! 

There have even been instances where well-known established brand names have introduced cereal bars and flapjacks as healthier options within their existing snack ranges, only to produce the same kind of sugary calorie-ridden product they already sell, but in new, ‘healthy’ branded packaging. 

You can spend your life investing in and consuming perfectly balanced nutritional supplements and shakes but introducing one unintended or unnoticed ingredient can upset this careful equilibrium and ruin your carefully curated efforts.

Don’t take the risk of wasting time, effort or money.

Educate yourself, read those labels and enjoy your health journey as a result.

Nutribuddy Shake Complete Ingredient List
Nutribuddy Shake Complete’s natural ingredient list by JustHelina

The Bottom Line

The consumption of oats for weight loss is on the up as more people understand the benefits they can bring to reaching – and maintaining – a healthy weight.

Many Nutribuddy products include gluten-free oats and have been lovingly and carefully created in our kitchens under the eye of our experts to deliver you the optimum nutritional boost every time.

We don’t believe in miracle cures, unhealthy, rapid weight loss or marketing gimmicks, but instead only natural, clean, nourishing blends which work as part of your wider healthy diet and lifestyle – to have you not just looking leaner but feeling stronger and healthier, too!

It’s only natural, therefore, that we always include oats in our meal replacement and weight loss shakes – the world’s healthiest grain belongs in the world’s best and most delicious* healthy drink.

* we think so, anyway. We’re sure you’ll agree just like over 250 people on Trustpilot!

Nutribuddy Breakfast Oats Jar and Breakfast Bowl with banana and blueberries
Nutribuddy Breakfast Smoothie Bowl by @health_happiness_hannah

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