Are oats good for fat loss? Three pitfalls to avoid with the pantry staple or risk weight gain

Certified nutritionist, medical scientist and MD at Almased, Kevin Greene, told GB News: "Oats are a great source of fibre and essential vitamins, minerals and antioxidants, so it's only sensible to incorporate them into any healthy eating or weight loss programme."

He explains that oats work well for weight management because they keep you feeling satisfied and slow down digestion, helping curb hunger and reduce how many calories you end up eating throughout the day.

But there are many ways dieters go wrong when preparing their morning bowl, down to the type of oat they pick.

Greene warns that the type of oats you pick can make or break your weight loss efforts.

"Many oats on the market today offer enticing flavours with added sugar," he explained. "Unknowingly choosing oats with additional ingredients will add to the overall calories (hampering weight loss) and can be detrimental to your general health."

It's a trap that's easy to fall into because tempting flavoured packets might seem convenient, but they're secretly sabotaging your goals.

The solution is refreshingly simple. Greene advises opting for plain, unsweetened varieties instead, which deliver all the nutrients you need to kickstart your morning without the hidden calorie count.

The second pitfall comes down to how much you're actually putting in your bowl. Greene recommends starting with around three tablespoons, or 40g, of uncooked oats as the ideal amount.

"This should satisfy anyone wishing to lose weight while still leaving enough room for nutrient-dense additions such as nuts or seeds if desired," he said.

It's tempting to jazz up your porridge with all sorts of extras, but Greene cautions against going overboard, as the toppings matter when it comes to weight loss.

"We often see a lovely bowl of steaming oats being drizzled with syrups and sugars to boost its flavour, while others are topped with dried fruits or even other cereals," he noted. "This will certainly increase calorie content and should be avoided where possible."

To keep things interesting without piling on the calories, Greene suggests reaching for fresh berries, a sprinkle of cinnamon, or a dash of vanilla extract if you're craving some flavour.

For those wanting to stay fuller for longer, he recommends boosting the protein content with chia seeds, a teaspoon of nut butter, or even egg whites for a fluffy, high-protein twist.

"Adding milk to my oats provides me with added protein and essential vitamins to go about my day," Greene shared. "Again, I'm mindful of portion control and generally opt for low-fat milk."

His final tip for newcomers is to start slowly, drink plenty of water to avoid any bloating, and keep a close eye on those portion sizes.