Oats come in different varieties that each affect the body differently - a factor more important than most people realise when it comes to weight loss.
According to registered dietitian Alexander LeRitz from JM Nutrition, dieters often transform their healthy breakfast into something closer to dessert without meaning to.
The problem isn't the oats themselves; they're widely recommended for providing fibre and keeping energy levels steady throughout the morning.
But LeRitz explained that while oats make a fantastic foundation for breakfast, it's surprisingly easy to go overboard with the extras, turning a nutritious meal into a calorie bomb that sabotages your best intentions.
Certain ingredients can turn oats into a high-calorie meal
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Those "healthy" toppings you love might be the culprit, as LeRitz pointed out that ingredients like peanut butter, maple syrup and granola can quickly turn your breakfast into a high-calorie meal.
"Even a couple of extra spoonfuls of nut butter or a generous drizzle of syrup can push a simple breakfast well beyond what's needed for most people's goals," he told GB News.
The dietitian sees this pattern frequently with clients who believe they're making nutritious choices, explaining that while the foods aren't unhealthy in themselves, the portions tend to be too generous.
Just because something's considered healthy doesn't mean you can pile it on without consequences - those calories still count towards your daily total.
The right way to prepare oats if you want to lose weight, according to the dietitian, is to create balance by adding protein and healthy fats to your bowl.
"The add-ins make all the difference," the nutritionist noted. "Oats themselves are fairly low in calories and high in soluble fibre, but what you mix in can shift the balance between a meal that supports your goals and one that overshoots them."
He suggested cooking oats in milk or soy milk rather than water, then mixing in Greek yoghurt, protein powder or egg whites.
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Even a small handful of nuts or seeds provides texture while keeping you fuller for longer.
The type of oats matters too, as steel-cut or old-fashioned rolled oats digest more slowly than instant varieties, which helps control appetite throughout the day.
"A balanced bowl with protein, fibre, and healthy fat makes oats far more effective for appetite control and sustained energy," LeRitz noted.
The difference between a weight-loss-friendly breakfast and one that derails your goals comes down to your choice of toppings, as ingredients determine how your meal performs metabolically.
Protein-rich additions like Greek yoghurt and fibre-packed options such as berries help control blood sugar and keep hunger at bay for hours, LeRitz explained.
Intentional portions of nutrient-dense ingredients can turn oats into a weight-loss friendly meal
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Meanwhile, multiple sources of added sugar or fat can add hundreds of calories without increasing fullness.
Being mindful of portions is equally important. Your oats should work for your goals, not against them.
"Small, intentional portions of nutrient-dense ingredients can make oats into a satisfying, weight-loss-friendly meal; unmeasured or sugar-heavy additions can do the opposite," LeRitz explained.
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