Does Oat Milk Help With Weight Loss?

by Anand Thakkar, MD. ~

Are you keen on losing weight? Have you ever wondered if dairy is right for you? Should you switch to a plant-based alternative? Or does oat milk help with weight loss? If so, read this informative article on the pros and cons of oat milk and then decide.

If you have ever tried your hand at weight loss, you know how important it is to make the necessary diet changes. In doing so, you can give your body the energy it needs to achieve your weight loss goals and maximize the benefits of a workout routine. At the same time, you must make sure that you work to avoid unhealthy foods that can add a lot to your weight without you realizing it. 

Milk is one of the foods that you need to be wary of when you are trying to lose weight. A lot of people think that drinking milk is healthy and this isn’t quite true. Before we look at milk alternatives, it’s important to understand why milk is bad for you.

Do you really need to avoid dairy?

There’s a lot of compelling research which supports the idea that cow’s milk is bad for you. For instance one serving of milk will typically include 20% of your total recommended daily allowance of saturated fats. It can also include more than 24 mg of cholesterol. Since they include substances like this, drinking a lot of milk can put you at more risk of obesity. It also puts you at greater risk of heart disease and even type 2 diabetes. 

Other studies have shown that dairy products are also linked to ovarian and breast cancer in women. So, what is the right alternative?

Is Oat milk The Better Choice?

If you are lactose intolerant then you are probably already avoiding dairy. If you have a milk allergy (note food allergy is different from intolerance), switching to a plant-based milk is a no brainer. Oat milk or other plant-based milks offer a great alternative to dairy. Did you know that oat milk can also be a great choice to help with your weight loss?

You can make oat milk at home using 2 simple ingredients, water and oats. If you haven’t got time to make oat milk you can purchase it at most supermarkets and health food shops. If you are trying to lose weight, oat milk is a great substitute for normal cow’s milk. Oat milk is low in calories, sugar, and fat but contains a high source of protein and fiber.

How Does Oat Milk Help with Weight Loss?

Calorie And Vitamin Information

One of the reasons that oat milk can be good for weight loss is due to the low number of calories that it contains. For every one cup of oat milk, you are going to be looking at around 130 calories. It is also low in sugar and fat, while being high in protein and fiber, two of the most important parts of your diet. 

There has also been research that has been suggested that a lower amount of dairy in your diet will help you lose weight. It is important to note that oat milk is rich in vitamins A and D, iron, potassium, calcium, and riboflavin. 

Keeps You Fuller For Longer

One of the biggest benefits of oat milk for weight loss is that it will keep you fuller for longer. This is due to the high levels of protein and fiber that can be found in oat milk. It lines your stomach and gives you all the energy that you need. You’re not going to be craving anything else for a long while, meaning that you will end up eating and drinking less in general. This will lead to great results for your weight loss. This is true if you are keeping up a healthy diet alongside drinking your oat milk. It is essential that you do not stop eating or solely rely on oat milk to get you through as this is not healthy.

How Much Weight Can You Lose?

Have you ever wondered if you need to switch to oat milk for weight loss?

If you are using oat milk to lose weight then avoid using the sweetened version. Having sweetened oat milk means you are consuming excess sugar which could cause the opposite effect and make you put on weight. Of course, the amount of weight that you can lose when you drink oat milk is going to vary greatly. However, on average, a person can expect to lose around 3 pounds per week if they include oat milk in their diet and avoid overeating. Your caloric intake is still going to be important. As such, you’ve got to make sure that you are counting your oat milk in your calories as well.

It is also important to understand that you are likely not going to be able to lose 3 pounds per week, every single week. This is going to vary from week to week. As long as you understand that this is a process and keep have realistic expectations, it’s going to be okay. Don’t expect miracles just because you are including oat milk in your diet now. It may be beneficial, but it’s not a miracle worker. 

Problems With Drinking Oat Milk

You need to be careful though, because if you have celiac disease or a gluten intolerance, then oat milk is not going to be good for you. In fact, it can do a lot more harm than good if this is the case, so you need to avoid it. If someone who has one of these dietary issues drinks oat milk, it can cause an upset stomach, and vomiting. 

Unflavored oat milk has one of the highest calorie counts out of all the milk options available. In fact, it has the highest calorie count of all of the plant-based alternatives that are on offer. This means that if you aren’t plant-based, and you have a gluten intolerance, you may be best just sticking with usual cows milk. 

Other plant-based milks 

If you have gathered from this article that oat milk is not for you, then you should know that there are alternatives. Soy milk, rice milk, almond milk, cashew milk, coconut milk and hemp milk, to name a few. Almond milk is very low on calories, making it a fantastic choice if you are trying to lose weight. It is also one of the most popular plant-based milk options on the market, and is definitely worth a try!

We hope that you have found this article helpful, and now see that oat milk can, in fact, help with weight loss. As long as you watch your calories and maintain a healthy lifestyle, including oat milk in your diet can be extremely beneficial. 

Contact Us

If you need help losing weight, Dr. Anand Thakkar and his dedicated team at the Chicago Weight Loss Clinic are here to help. If you would like him and his team to help you take steps towards a healthier lifestyle, contact Chicago Weight Loss Clinic to see what resources are available to you and schedule a free consultation. Find a location closest to you.

About The Author

Dr. Thakkar has an extensive background in internal medicine. He is a licensed Internal Medicine physician and is board certified in anti-aging & regenerative medicine. He has been a member of the teaching faculty for students at Chicago Medical School and has been featured on ABC, FOX, USA Today, Chicago Tribune, and Forbes as a recognized authority in wellness, fitness & nutrition, weight loss, anti-aging, hormones & metabolic medicine, holistic medicine, lifestyle coaching and women’s & men’s health. His mission is to help people become the healthiest versions of themselves using movement, nutrition, and a whole-body approach to medical care.

This blog is for informational purposes only. Do not make any major changes to your lifestyle, diet, or exercise without the supervision of a licensed medical professional.

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