15 Healthy Oatmeal Recipes to Break Your Fast (2024)

FAQs

Can you eat oatmeal to break a fast? ›

Like veggies, cooked oats may be easier to digest, if you have a sensitive stomach, after a fast. Steer clear of instant or quick oats, they contain a lot less fibre due to their processing.

Which type of oats is best for weight loss? Steel-cut oats are the best oats for weight loss. They are minimally processed, retaining more fiber and nutrients. The high fiber content promotes fullness, aids in appetite control, and helps stabilise blood sugar levels, making them an ideal choice for weight management.

Sweet toppings

To sweeten oatmeal without going overboard on refined sugar, try these additions: Fresh fruit: berries, bananas, apples, peaches, mango, or pears. Spices: cinnamon, pumpkin pie spice, or nutmeg. Natural sweeteners: a dash of maple syrup or honey.

When breaking a short fast (between 8 to 24 hours), prioritizing nutrient-dense, easily digestible meals is key. Opting for meals that blend protein, healthy fats, and fiber-rich carbohydrates can gently reintroduce nutrients without overwhelming the digestive tract.

High-sugar toppings like chocolate, syrup, and dried fruit

As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."

If you want to lose weight sustainably, try making oatmeal with steel-cut or rolled oats, Nikolakopoulos says. "Steel-cut oats can absorb more water than instant oats, and they're also superior to instant oatmeal because they are less processed and have a better nutrient profile,” she says.

You should eat oats for not less than one or two meals a day with low-fat healthy toppings if weight loss is your goal. You can also add more fruits and veggies to make it a wholesome meal. Mix half a cup of regular unprocessed oats with 1 cup of skimmed milk. Have this for breakfast 3-4 times a week for best results.

This satiety hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity. Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing the production of the satiety hormone PYY.

How many oats a day for weight loss? ›

The amount of oats that should be taken for weight loss can vary depending on several factors, such as age, gender, body weight, and level of physical activity. However, as a general guideline, consuming around 30-40 grams (approximately 1/2 to 2/3 cup) of oats per day can be a good starting point for weight loss.

Because fruits are high in fiber and water, they help you feel full, making you less likely to overeat. Grapefruit, apples, avocados, and watermelon are some of the best fruits to support weight loss plans. This article discusses the best fruits for weight loss and how to incorporate them into your diet.

Healthy Ways To Eat Oatmeal

If you start your day with a warm bowl of oatmeal, you can spruce it up with healthy add-ins. For example, you can season your oatmeal with a touch of maple syrup, along with anti-inflammatory cinnamon or ginger and fresh fruit.

Steel-cut oats, also called Irish oatmeal, are the whole oat kernel that has been cut into two or three pieces using steel disks. This type of oats contains the highest amount of fiber, as it is least processed. Steel-cut oats take a little longer to cook, and result in a creamy and chewy porridge.

You can break a water fast with anything you like - despite all the advice from self proclaimed fasting experts that tend to disagree. A 5 day water fast is not considered to be a very long water fast and digestion doesn't take days to normalize.

After evening prayer and sunset, Muslims break their fast with Iftar. Traditionally, those observing Ramadan break their fast by eating three dates, to emulate the way the prophet Mohammed broke his fast. Then, Iftar begins — a celebration with plenty of food, family and friends.

During the fasting period, it's recommended to consume zero or very minimal calories to maximize the benefits of fasting. Oat milk typically contains some calories, so technically it may break your fast, but the impact is generally minimal, especially if you use a small amount in your coffee.

Bananas. Despite their high sugar and carb content, these nutrient-packed fruits make for the best foods to eat when breaking a fast. They contain healthy carbohydrates, fiber, vitamins, and minerals that will quickly replenish your body.