Oats are rich in fiber and have a high-protein content. Both of these characteristics are important for weight loss. Fiber helps you feel full, so you're less likely to overeat, and protein promotes satiety and helps preserve muscle mass as you lose weight. Additionally, oats contain beta-glucan, a type of soluble fiber that has been shown to increase satiety and reduce food intake. For these reasons, oats make a great addition to any weight-loss diet.
To lose weight, start your day with a bowl of oatmeal. Then, add some fruit or nuts for extra flavor and nutrition. Other good options include oat bran, rolled oats, and steel-cut oats. Just be sure to avoid instant oatmeal, which is often high in sugar and calories.