Are you tired of those mid-morning cravings that derail your weight loss efforts? Do you reach for unhealthy snacks, even when you know you shouldn't? We've all been there! That's where the best overnight oats recipe for weight loss comes in. This isn't just another breakfast fad; it's a healthy meal choice for losing weight with flavours.
Combining fibre-rich rolled oats, protein-boosting Greek yoghurt, and healthy fats from chia seeds, all work together to keep you full and satisfied for hours. Giving the benefits of beta-glucan from oats, boosting the effects of omega-3s with the satiating power of protein, overnight oats are a go-to choice.
But which low-calorie ingredients are easy to customise to your preferences? Let's dive in and explore how this easy and healthy overnight oats recipe can transform your morning meals and your weight loss, nutritiously!
Table Of Contents
1. Are Overnight Oats Good For Weight Loss?
2. Easy Overnight Oats Recipe For Weight Loss
3. What Is The Formula For Overnight Oats?
4. The Final Say
5. FAQs
6. References
Are Overnight Oats Good For Weight Loss?
Absolutely! Overnight oats are a very beneficial meal of a weight loss diet plan. Oats are high in soluble fibre, beta-glucan, which keeps you full, reducing unhealthy snacking and calorie intake. Let's see how this easy and wholesome overnight oats recipe for weight loss helps you in your healthy eating journey.
- Promotes Satiety: Combining fibre and protein in weight loss oats recipes (especially when you add ingredients like Greek yoghurt or chia seeds) helps you feel satisfied, preventing overeating.
- Better Blood Sugar Control: The fibre in oats helps regulate blood sugar counts, preventing spikes and crashes that can lead to cravings.
- Overnight Oats are Customisable: You can easily customise the overnight oats recipe for weight loss with healthy ingredients and control the added sugars and fats portion. This fits your dietary needs for personalised weight loss goals.
But even healthy foods can contribute to weight gain if eaten excessively. Pay attention to portion sizes. Mix healthy add-ins like fruits, nuts, and a combination of seeds. Avoid excessive amounts of sugary toppings or high-calorie ingredients.
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Also Read: Wholesome Recipe For Dal Khichdi to Nourish Your Body
Easy Overnight Oats Recipe For Weight Loss
Looking for a simple, healthy breakfast that supports your weight loss goals? Overnight oats or quick masala oats recipes are the perfect solution! This easy overnight oats recipe for weight loss combines fibre-rich oats, protein-packed yoghurt, and delicious toppings that keep you full and energised, all while being incredibly easy to prepare the night before.
Also, try ToneOp Eats healthy meal subscriptions to experience the taste and wellness of nutrient-dense and calorie-counted meals. Consider trying these steps to make your overnight oats healthily:
Ingredients:
- Rolled oats – ½ cup
- Unsweetened almond milk – ½ cup
- Greek yoghurt – ¼ cup
- Chia seeds – 1 teaspoon
- Flaxseeds (ground) – 1 teaspoon
- Honey or date syrup – 1 teaspoon (optional)
- Cinnamon powder – ¼ teaspoon
- Chopped almonds – 1 teaspoon
- Fresh berries (strawberries/blueberries) – ¼ cup
- Vanilla extract – ½ teaspoon
Steps to Make Overnight Oats Recipe For Weight Loss:
Step 1. Prepare the Oats Base: Take a clean glass jar or airtight container. Add ½ cup of rolled oats, ensuring they are evenly spread at the bottom. Pour ½ cup of unsweetened almond milk over the oats, allowing them to absorb the liquid overnight.
Step 2. Boost with Protein and fibre: Stir in ¼ cup of plain Greek yoghurt for a creamy texture and protein boost. Mix 1 teaspoon of chia seeds plus 1 teaspoon of ground flaxseeds, rich in fibre and healthy fats that support digestion and keep you full longer.
Step 3. Enhance with Natural Sweetness: If you prefer a bit of sweetness in vegan breakfast recipes, mix in 1 teaspoon of fresh honey or date syrup. Sprinkle ¼ teaspoon of cinnamon powder, which adds a warm, comforting flavour. Also, mix ½ teaspoon of vanilla extract for natural sweetness.
Step 4. Top with Nutrient-Rich Additions: Add some chopped almonds for crunch and vitamin E. Gently layer ¼ cup of fresh berries on top, providing antioxidants and refreshing taste.
Step 5. Refrigerate Overnight: Close the jar tightly and place it in the refrigerator. Let the oats soak for nearly 6-8 hours. This softens the oats, making them easier to digest while enhancing their flavour.
Step 6. Enjoy Your Healthy Breakfast: The next morning, give the oats a good stir before eating. If the consistency is too thick, add more almond milk and mix well. Serve chilled and enjoy a delicious, nutrient-packed meal that supports weight loss naturally!
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Also Read: 5 Simple And Healthy Chia Seed Recipes For Weight Loss
What Is The Formula For Overnight Oats?
The "formula" for overnight oats recipe for weight loss is more of a flexible ratio than a strict recipe. Essentially, the oats formula can be adjusted to personal taste. Try these basic considerations for a simple and healthy overnight oats recipe for weight loss:
1. Basic Ratio Of Overnight Oats
- 1:1 Oats to Liquid: This is the core. Equal parts rolled oats (old-fashioned) and liquid (milk, water, or a non-dairy alternative).
- Optional Additions: Adding about half the amount of yoghurt as oats can make the oats extra creamy. A tablespoon of chia seeds adds thickness and nutritional value.
2. Key Ingredients In Overnight Oats
- Oats: Rolled oats are preferred. Quick oats can become too mushy, and steel-cut oats don't soften easily.
- Milk Or Water: You can use any type of milk (dairy or non-dairy) or even water. Non-dairy milks like almond, oat, or soy work well for people who avoid dairy.
- Yoghurt: Plain or flavoured Greek yoghurt is one of the good foods for gut health that adds protein and creaminess to the overnight oats recipe.
- Chia Seeds: These absorb liquid and ensure to create a gel-like consistency, thickening the oats while offering fibre, omega-3s, protein, minerals, and antioxidants, boosting nutritional value.
- Sweeteners: Maple syrup, honey, or other homemade sweeteners can enhance the taste of the overnight oats recipe for weight loss.
- Flavourings: Cinnamon, vanilla extract, and other spices can enhance the flavour.
- Toppings: Fresh fruit, nuts, mixed seeds, and nut butter are popular toppings. These can be added in the morning.
Also Read: 6 Nutritious Rice Flour Breakfast Recipes: Diet & Benefits
The Final Say
So, there you have it! A super simple, incredibly healthy, and deliciously satisfying overnight oats recipe for weight loss for a low-calorie meal prep. Remember, while this recipe offers goodness, it's all about balance. Keep an eye on your portion sizes and select fresh fruits and nuts rather than sugary. So, with this recipe, have a breakfast that tastes great and supports weight loss. Enjoy!
FAQs
1. Is it good to eat oats at night to lose weight?
Absolutely! Eating oats at night is a good choice for weight loss, but it completely depends on how you prepare them. Just avoid sugary toppings or lots of high-calorie add-ins. A simple bowl with some berries and a sprinkle of cinnamon can be a great, light evening meal.
2. How to enhance overnight oats recipe for weight loss with yoghurt?
Yoghurt is a nutritious addition to the overnight oats recipe for weight loss! Use plain, non-fat Greek yoghurt, it adds protein. Plus, it makes your oats extra creamy. Mix it with your oats and milk before refrigerating, or add a dollop in the morning.
3. Is it OK to eat overnight oats every day?
Indeed, it's perfectly fine to eat overnight oats every day! Just make sure you're using a variety of healthy toppings and add-ins to get all the nutrients. Switch up your fruits, nuts, and seeds to ensure a balanced intake.
References
- https://www.thekitchn.com/overnight-oats-268370
- https://abeautifulmess.com/overnight-oats-basic-ratio/
- https://linwoodshealthfoods.com/overnight-oats/nutritional-benefits-of-overnight-oats/#:~:text=Chia%20seeds%20are%20an%20excellent,them%20to%20our%20overnight%20oats.
- https://www.eatingbirdfood.com/low-calorie-overnight-oats/
- https://lifemd.com/learn/overnight-oats-recipes-to-help-you-lose-weight
About ToneOp Eats
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