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Overnight Oats and Weight Loss

Lose Weight Faster by Adding These 3 Things to Your Overnight Oats

Of course overnight oats are easy, fast, and delicious, but will they help you lose weight? A basic recipe may not, and here's why: it may be missing the right amount of these three essential nutrients that contribute to weight loss!

A Serving of Protein

Certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition says to aim for "20 to 30 grams of protein at each meal." One-half cup of rolled oats only offers seven grams. To increase the protein, soak your oats in soy milk instead of almond or cashew milk. You can also stir in protein powder, nut butter, hemp seeds, or — and it may sound a little weird — mash in some white beans or chickpeas. Don't worry — you can't even taste them!

Extra Fiber

A one-cup serving of rolled oats offers five grams of fiber. That's pretty good, but according to nutritionists Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition, your breakfast should have at least six grams. Twenty-five grams is the recommended daily requirement, and considering that fiber takes longer to digest so you'll feel fuller longer, the more fiber, the better!


Increase the fiber content in your jar by adding a teaspoon of chia seeds or flaxmeal. You can also top your oats with berries, shredded coconut, sliced apples, raisins, chopped dates, or pieces of pear. If you're a fan of green smoothies, you can also try pureeing a cup of spinach into your almond or soy milk — for 10 calories, it adds one gram of fiber, and every gram counts!

Healthy Fats

Along with fiber, healthy fats can contribute to feeling satiated. You'll definitely want to add in flaxmeal, chia seeds, peanut or almond butter, and nuts like sliced almonds, pecans, or walnuts. They'll add an interesting texture that will also make your bowl feel more satisfying.

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