Can You Eat Oatmeal on a Low Carb Diet Still Lose Weight Whole grain oatmeal is a good fit with most low carb diets, and its low enough in calories that you can easily put it on the menu and still lose weight. Oatmeals fiber satisfies hunger, and its protein helps you feel satisfied after you eat. While youll need to be careful about toppings and avoid those that are high in sugar, fat, carbs or calories there are plenty of flavorful and nutritious options that turn a bowl of oatmeal into a meal. You have some leeway to choose the amount of carbs in your low carb diet, but keep these guidelines in mind. Getting less than 1. Nutrition and Metabolism in 2. During a low carb diet, the body relies on breaking down fat and protein for energy. While a carefully planned ketogenic diet may sustain energy needs, it can cause side effects, so consult a health care provider before going that low in carbs. Also remember that if you follow an active lifestyle or you participate in endurance sports, a low carb diet may not be the best weight loss option. As long as youre not following a ketogenic diet, oatmeal definitely has a place in a low carb menu. One cup of cooked oatmeal has 2. Whether you enjoy one bowl or more depends on your carb goal and the amount of other carbs consumed throughout the day. Oatmeal is a good choice for filling your carb quota because its a whole grain that provides fiber, iron, magnesium, zinc, selenium and B vitamins. Nearly all of the carbs come from complex starches, which you digest slowly to provide long term energy. Most women can lose weight by following a diet that contains 1,2. For men, the range to lose weight is 1,5. A more restrictive low calorie diet is defined as 1,0. National Institute of Diabetes and Digestive and Kidney Diseases. Even at the lowest end of 1,0. Eating 1,0. 00 calories daily breaks down into two snacks of 1. If you omit snacks and only eat three meals, the calories go up to 3. Either way, the 1. Flavored instant oatmeal isnt the best choice for weight loss. Even though one packet of instant cinnamon and spice oatmeal has 1. By comparison, regular unsweetened oatmeal has barely a trace of sugar. Oatmeal is well known as a source of cholesterol lowering fiber, but you may not know that 1 cup also has 6 grams of protein, or 1. Fiber and protein make it easier to eat less because they help make you feel full. Both nutrients also keep blood sugar balanced, which is important for weight loss. Your body strives to keep blood sugar at a specific level, so when it spikes, the excess sugar is stored as fat. Do you love the comfort of hot cereal on a cold morning If so, this yummy low carb oatmeal recipe is sure to become a winter favorite. This glutenfree sugarfree oatmeal cookies recipe creates the perfect low carb cookie. Only 9 ingredients, 4 grams net carbs, ready in 20 minutes Wholegrain oatmeal is a good fit with most lowcarb diets, and its low enough in calories that you can easily put it on the menu and still lose. I love making this clever and tasty Grain Free Instant Cinnamon Oatmeal to satisfy my breakfast needs. You can make a large batch for the whole week, too Oatmeal and LowCarb Diets. If you are following a very lowcarb diet, with no more than 20 grams of net carbs a day, it is best for you to avoid oatmeal and get your limited amount of carbohydrates from. Are you interested in a low carb friendly breakfast recipe Try this great and great for you overnight flax meal, youll never go for oatmeal again. LC alternative to oatmeal Low Carb Recipe Help Suggestions. According to a study in Nutrition Research in December 2. This study doesnt prove that oatmeal is the sole reason people maintained a healthy weight. But research published in Plant Foods for Human Nutrition in 2. More research is needed to verify the results, however, due to the small number of subjects in the study. The wrong toppings on oatmeal can ruin your carb and calorie goals, but switching from sweet flavors to savory ones opens the door to a variety of healthy choices. When you go savory, consider using steel cut oats because their chewy texture works better with vegetable toppings. Try combinations like mushrooms, onions and leafy greens, or zucchini, tomatoes and sprouts. TXY_w8_mDUw/hqdefault.jpg' alt='Low Carb Oatmeal' title='Low Carb Oatmeal' />Sliced beets, carrots and sunflower seeds also work well together. After you add the veggies, pull the flavors together with a touch of dressing such as a drizzle of balsamic vinegar or hot sauce, vinegar and lemon juice, and seasonings like garlic, basil and lemon pepper. Mini Shepherd`S Pie. To stick with sweet oatmeal, go with toppings like yogurt and fruit, but avoid sweeteners even those that seem healthy like honey and agave. And just use a single serving of topping, such as 12 cup of fresh fruit, 14 cup of dried fruit, 12 cup of cooked veggies or 1 cup of raw veggies. For each serving of veggies, youll add about 5 grams of carbs and 2. Figure on 1. 5 grams of carbs and 6. Finally, remember to count up 1.