4 Mistakes eating oatmeal that make you gain weight instead

You may have heard about the trend of eating oatmeal for weight loss. Oatmeal or wheat porridge can indeed be a substitute for staple foods such as rice or potatoes. However, some people actually gain weight after eating oatmeal regularly. Means that the diet with oatmeal is less effective, right? Wait a minute. To answer the puzzle whether oatmeal makes you fat, consider the following explanation.

Does oatmeal make you fat?

Before answering whether oatmeal makes you fat, you must first understand what oatmeal actually is. Oatmeal is made from whole grains which are rich in fiber and free of saturated fat. A number of studies have shown that eating foods rich in fiber and low in saturated fat is effective for preventing excess weight. Therefore, oatmeal is a good choice for those of you who are on a diet.

However, that does not mean eating oatmeal can lose your weight instantly. A study in the journal Physiology & Behavior in 2010 revealed that oatmeal can indeed make you fatter. According to a consumer psychology expert from Cornell University who initiated the study, Brian Wansink, Ph.D., it's not actually the oatmeal that makes you fat. It's how you consume oatmeal every day. If you are wrong strategy, of course you can gain weight.

Mistakes of eating oatmeal that make you fat

Even though there are those who gain weight, you don't need to worry about consuming oatmeal for your diet. As long as you don't make the following mistakes, breakfast oatmeal will not make you gain weight.

1. Most of the portion

During this time you may be eating more oatmeal with too many servings. The dry oatmeal that is in your bowl does look little and doesn't fill you up. Even though later when it's cooked or brewed, the oatmeal will expand and the texture is very dense.

According to a clinical nutritionist from the United States, Jennifer Bowers Ph.D., R.D., the trick is to eat in a small bowl. That way, you won't add too much dry wheat and your bowl will look fuller. This can trick your brain into thinking you've eaten enough.

2. Use toppings that are not healthy

Whole grains are healthy, but if you eat them with unhealthy toppings, you won't feel the effect on the body. For example, if you use peanut butter with high sugar content or fried side dishes such as nuggets or corned beef.

Remember, this does not mean that you have eaten oatmeal, that you can eat it carelessly. Choose toppings that support your diet such as protein-rich eggs or fresh fruit. If you want to add a certain flavor, you can use low sugar honey or cinnamon.

3. You eat ready-to-eat oatmeal

Ready-to-eat (instant) oatmeal is easier to make, especially in the morning. You just have to brew it with hot water. However, fast-food oatmeal is much higher in sugar than oatmeal that has to be cooked or boiled first. The higher the sugar content, the body will actually store more fat reserves than is burned for energy. This of course can make you gain weight.

4. Too many additives

If you're not used to eating oatmeal or don't like its bland taste, you may want to add ingredients such as milk, sugar, cocoa powder (chocolate), or salt. In fact, without you knowing it, adding various ingredients can significantly increase the fat content.

It's best to just cook your oatmeal in water. Over time you will get used to the taste and texture, so you don't need to add any more. You also don't have to worry if oatmeal makes you fat.