How to Make Oats with Milk for Weight Loss

Oatmeal is a very popular weight loss food and is called the "king of breakfast", but there is a common controversy: should you use water or milk? If you want a creamier texture, you could be asking yourself how to make oats with milk for weight loss without a calorie bomb sneaking into your drink.

Milk is not the enemy as it provides essential protein and calcium which can even be the reason you keep full for a longer time. Simply choose the right milk type and regulate your portion sizes.

Why Oats and Milk Work Together

Oats contain a lot of beta-glucan which is a kind of soluble fiber that slows down digestion. To this you add the protein in milk and hence you get a bowl of "slow-release" energy. This power meal will not make your blood sugar level crash after a couple of hours and thus you won’t have the urge to go for sweet snacks.

Step-by-Step: How to Make Oats with Milk for Weight Loss

If you want to have a breakfast that is less than 350 calories but still provides maximum nutrition then use the following method:

1. Choose Your Oats: Steel-cut or Rolled oats are the best. "Instant" packets should be avoided as they contain added sugars.
2. Pick Your Milk: to keep the calorie count low use either skimmed milk, unsweetened almond milk, or soy milk.
3. The Perfect Ration: It is 1/2 a cup of oats to 1 cup of milk.
4. Cook Gently: Do it off and on the stove at medium heat. Stirring more often helps to make the mixture creamy from the natural starches without needing to add butter or cream.

Comparing Milk Choices

When deciding how to make oats with milk for weight loss, the "white liquid" you choose matters. Here is a quick comparison:

Common Mistakes to Avoid

The biggest mistake that people make is that they excessively add honey or dried fruit. Though these are healthy, they are high in sugar. Using cinnamon will not only be a safer option but will also make your oats tastier and help insulin sensitivity.