Is Muesli Good for Weight Loss?
Is Muesli Good for Weight Loss?
If you are on a weight loss mission and want to try out something that is healthy, but at the same time delicious and will help you lose weight, muesli could be a good food choice for you. But, please note, that we are only talking about sugar-free muesli only in this blog.
Read on to find out how muesli can help you lose weight, more about its nutrition facts, how you can make your very own muesli at home using ingredients as per your taste, and how you can have it every day for a crunchy, power-packed meal that will, at the same time, also help you in losing weight.
Muesli Benefits for Weight Loss
Here are some of the muesli benefits that you can use in your weight loss journey:
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1. Loaded with whole grains
- Muesli is usually loaded with a mix of whole grains that are considered great for your overall health, and especially for your weight loss journey.
- Eating whole grains can speed up your metabolism, which helps you lose weight as it reduces the number of calories you retain at the time of digestion.
- If you are making your very own muesli at home, you can add a whole variety of different types of whole grains to get the best out of your muesli bowl.
2. Packed with fiber
- Yet another benefit of having muesli that is loaded with different types of whole grains is that it packs a punch of fiber into your muesli bowl.
- Eating foods that are rich in fiber will not only help you to lose weight, but they also have various other health benefits such as improving your body’s response to insulin, better managing your blood pressure, and so on.
- Fibre also helps you lose and manage your weight better and prevents piling on weight.
3. Great for your heart health
- One of the key ingredients in muesli is oats, which are considered great for the overall health of your heart.
- Rolled oats contain a type of oat fiber that is known as beta-glucan, which can help reduce cholesterol levels and better manage the same. [1]
- Eating muesli on a regular basis can be a great way to keep your cholesterol levels in check and better manage your heart health.
Muesli Nutrition Facts
Here is the nutritional value of muesli:
1 cup of muesli will usually have:
| 8g protein | Riboflavin | Phosphorus |
|---|---|---|
| 4g fat | Vitamin E | Magnesium |
| 289 calories | Niacin | Iron |
| 2g monounsaturated fat | Vitamin B6 | Copper |
| 1g polyunsaturated fat | Thiamin | Zinc |
| 1g saturated fat | Vitamin B12 | Manganese |
| 6g fiber | Folate | Potassium |
| 66g carbohydrate | Pantothenic acid | Selenium |
Best Time to Eat Muesli for Weight Loss
Have a bowl of muesli for weight loss right at the start of the day to get a boost of energy that will keep you charged through the day.
The whole grains and fiber in the muesli will also keep you feeling full for longer, thus reducing any in-between meal hunger pangs and helping you avoid unnecessary and unhealthy snacking.
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How to Prepare Muesli for Weight Loss?
Here are some muesli recipes for weight loss that you can easily try out at home:
1. Quick Breakfast Muesli
You will need
- Quick cooking rolled oats
- Chopped nuts such as almonds and walnuts
- Some raisins
- Vanilla essence
- Choice of seasonal fresh chopped fruits such as bananas and apples
- Low-fat milk
- Pan for roasting
How to eat muesli for weight loss
- Place the oats, almonds, and walnuts in the pan and lightly roast on low or medium flame.
- Make sure that you stir this continuously so that the ingredients do not get burned.
- Remove from heat after 4 to 5 minutes and set aside to let it cool completely.
- Add the raisins and the vanilla essence.
- To serve, place the roasted mix in a bowl.
- Top it with chopped fruits and milk.
If you have made a bigger batch, you can store the roasted ingredients mixed with raisins and vanilla essence in an airtight container.
2. Healthy Muesli Granola Mix
You will need
- Rolled oats
- Sunflower seeds
- Almonds
- Pumpkin seeds
- Peanut butter (or any other similar butter if you are allergic to nuts)
- Cranberries
- Chopped apricots
- Water
- Vanilla extract
- A pinch of salt
- Thick bottomed pan and a stirring spoon
- Baking tray and baking sheet
- Knife for cutting
How to
- Place the rolled oats in the pan and lightly roast on a low flame till it gives off a nice aroma.
- Remove from heat, place in a bowl, and set aside.
- Add the almonds, sunflower seeds, and pumpkin seeds to the pan and lightly roast on a low flame till they are nice and toasty.
- Remove from heat and place in the same bowl as the roasted rolled oats.
- Add the cranberries and apricots to the same bowl. Mix well and let these rest.
- Blend the softened dates with some water to make a smooth paste.
- Add the dates paste to the pan along with the peanut butter or butter of your choice.
- Now lightly cook this on a very low flame till they are completely combined and form a good binding.
- Mash the mix lightly with a spoon and cook till it separates from the pan.
- Now transfer this to the same bowl as the rolled oats.
- Add the dash of salt, vanilla extract, and honey to the rolled oats mix.
- Mix everything together till all the ingredients are completely mixed.
- Mix this with your hand and keep adding a little amount of pressure till it starts to hold shape.
- Line the baking tray with baking paper.
- Transfer the oats mix to the baking tray.
- Press properly to soften and smoothen out the mix.
- Cover this and let it sit in the refrigerator for at least 4 to 6 hours or till it sets completely.
- Once the mix is set, cut it into desired pieces and shape and enjoy your healthy delicious homemade muesli granola bar.
Best muesli for weight loss
Try these best combinations of muesli for weight loss for better results. Here is a super simple and delicious muesli cereal recipe that you can easily make at home:
You will need
- Rolled oats
- Any other rolled grains of your choice (such as barley, quinoa flakes, rye – whatever you prefer)
- Nuts and seeds as per your choice (these have to be double the amount of the oats and other grains – you can choose from healthy options such as almonds, sunflower seeds, walnuts, pecans, sesame seeds, flax seeds, chia seeds, pumpkin seeds)
- Dried fruits as per your choice (such as raisins, blueberries, coconut flakes, apples, apricots, cherries)
- A big bowl and mixing spoon
- Airtight container
How to
- Place all the ingredients in the big bowl and mix well with the mixing spoon.
- Store in an airtight container and your very own homemade muesli is ready!
To serve
- When you want to eat it, just take a serving in a bowl and add a dash of your choice of milk (preferably low fat) on top.
- You can sweeten it with an artificial sweetener, but keep in mind that the ingredients in the muesli cereal will already have a good amount of natural sweetness in them.
- Top off with fresh-cut seasonal fruits for a more healthy approach.
Alternatively, you can also let the muesli soak in milk overnight and grab it straight out of the fridge in the morning. Also, instead of milk, some people like to have their muesli with yogurt.
If you would like to do so, go for the fat-free yogurt, especially if you are trying to lose weight.
Check out this muesli with curd benefits:
- Having muesli in itself is a great way to improve your digestive system, boost your metabolism and work on your weight loss.
- Loaded with whole grains and fiber, muesli is a great meal that you can have on a regular basis.
- When you add curd to your muesli, it adds more power to your overall weight loss journey.
- This is because curd is considered to be a fat burner because of the high amount of calcium it has. This helps to keep the overall BMI levels in check.
- As a result, when you mix muesli with curd, you add more boost to your metabolism and burn fat faster.
FitterTake
While sugar-free muesli is a quick breakfast that has an overall decent nutritional value it is not the best source of protein or fiber.
You can protein-rich breakfasts and get personalized insights for your diet, weight loss, it is best to join Fitterfly’s weight management program.
Fitterfly has the perfect weight loss plan for you! Explore Fitterfly’s Weight Loss Program, which is customised for you by experienced nutritionists and other experts. We are here for you! Talk to us today for a free consultation or call us on 022 4897 1077.
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