What makes it a nutritional champion? Unlike most cold cereals, it is loaded with insoluble fiber and whole grains, which reduces levels of ghrelin—a hormone that stimulates hunger—and battles belly fat, making it essential for dieters. Why settle for a plain bowl of overnight oats when you can sprinkle your cereal with delectable toppings that enhance its waist-shrinking effects? Before you’ve even had your morning coffee, passing up the opportunity to consume two fat-fighting foods simultaneously is tantamount to telling Superman and Batman to take a vacation.
All of the below garnishes are delicious with oatmeal and have been proven to aid in weight loss. Simply combine your desired topping with slow-cooking oatmeal, milk, or water in a Tupperware container, secure it, and refrigerate it overnight. The flavors combine while you sleep, so all you have to do is devour it the following morning and watch your abdominal fat melt away!
1. CHIA SEEDS
It’s simple to see why chia seeds are all the rage right now, appearing in everything from drinks to nutrition bars: They have a mild flavor, are low in calories, and are loaded with heart-healthy omega-3 fatty acids, appetite-suppressing fiber, and protein — a nutrient that can give you the slender appearance you desire. In addition, when chia seeds are consumed, they form a gel in the stomach that suppresses appetite by delaying digestion. Purchase a pack of the seeds and incorporate them into your oats to obtain the benefits.
2. UNDERRIPE BANANAS
Grab a slightly green banana, slice it, and combine it with grains, brown sugar, and honey. These additional ingredients will mitigate the fruit’s mildly bitter flavor, which is well worth tolerating due to its health benefits. Underripe bananas are abundant in resistant starch, a form of starch that is not digested in the small intestine. This nourishes beneficial gut flora, resulting in prolonged feelings of fullness and enhanced fat oxidation. In addition, a single small banana provides 20% of the daily value of vitamin B6, an essential nutrient that helps convert food into energy.
3. WALNUTS
WHILE saturated fats, such as those found in red meat, “turn on” genes for abdominal fat, polyunsaturated fats, which are naturally present in walnuts, “turn on” genes that reduce fat storage and enhance insulin metabolism. Three tablespoons of the chopped, crunchy nuts contain 10 grams of the substance, making them one of the finest sources of nutrients in the diet. Walnuts are also rich in antioxidants and omega-3 fatty acids, which can reduce the risk of heart attack and stroke by a substantial amount. The most comprehensive evaluation of clinical trials on the relationship between nut consumption and cardiovascular disease revealed that eating one ounce of walnuts five or more times per week can reduce the risk of cardiovascular disease by nearly 40 percent.
4. PINK LADY APPLES
Adore apple pie? Add a comparable flavor to your overnight oats by topping your cereal with chopped pink lady apples and cinnamon. Pink Lady apples are one of the finest sources of fiber, an essential nutrient for reducing abdominal fat. In fact, one group of researchers discovered that for every 10-gram increase in daily soluble fiber consumption, study participants lost 3.7% of visceral fat over the course of five years. What’s the purpose of cinnamon? The spice contains powerful antioxidants known as polyphenols that have been shown to increase insulin sensitivity and, consequently, the body’s ability to store fat and respond to hunger cues.
5. SWEET POTATOES
Although adding sweet potatoes to oatmeal may sound unusual, hear us out! They actually match well with oats, and their high fiber content and low glycemic index make them potent appetite suppressants. They are also abundant in carotenoids, which stabilize blood sugar levels and reduce insulin resistance, preventing calories from being converted into fat. Add a half-cup of cooked sweet potato along with two tablespoons of brown sugar, pumpkin pie spice, maple syrup, and walnuts to your oats. And if you’re searching for additional ways to incorporate vegetables into your breakfast, consider whipping up some zoats (zucchini oatmeal).
6. ALMOND BUTTER
Almonds and their butter carry a powerful fat-burning punch due to a naturally occurring compound that restricts the amount of fat absorbed by the body. In fact, the study found that consuming just 1.5 ounces of almonds per day resulted in a reduction in abdominal and limb obesity. By coating your oats with almond butter, cinnamon, and vanilla extract, you can reap the benefits. The combination of sweet and savory tastes is certain to excite your taste receptors.
7. BERRIES
Due to their high concentration of water, fiber, and polyphenols (micronutrients that promote fat burning and prevent its formation), berries are among the finest fruits for fat loss. In one animal study, mice that consumed three daily servings of berries had 73% fewer adipose cells than mice that did not consume berries. If the typically high cost of berries discourages you, proceed to the freezer section. Frozen berries contain the same amount of nutrients as fresh berries and can be added to your Mason jar oatmeal without difficulty. Blueberries partner well with cinnamon and nutmeg, or you can combine them with strawberries, vanilla extract, cinnamon, and almonds.
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