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Best Oatmeal for Weight Loss & Building Muscle

Product Name Package Size and Price Flavour Nutritional Facts (per 100 grams) TFT’s Score / More Information
Bob's Red Mill Gluten Free Oatmeal Cup
1.6125 lbs // 38.97$ Brown Sugar and Maple - 360 calories
- 58 grams of carbs
- 14 grams of protein
- 6 grams of fat.
R1 Easy Protein Oatmeal
19.99$ Brown Sugar and Maple - 375 calories
- 50 grams of carbs
- 31 grams of protein
- 5.4 grams of fat.
Quaker Instant Oatmeal, Lower Sugar, 4 Flavor Variety Pack
3.44 lbs // 15.65$ Apples & Cinnamon, Maple & Brown Sugar, Cinnamon & Spice - 360 calories
- 72 grams of carbs
- 12 grams of protein
- 6 grams of fat.
Nature’s Path Original Whole Rolled Oats (Pack of 6)
3.44 lbs // 19.99$ Old Fashioned - 375 calories
- 67.5 grams of carbs
- 12.5 grams of protein
- 6.25 grams of fat.

Are you struggling to burn fat and build muscle?

You’re not alone. So many people encounter this difficulty on their fitness journey.

Luckily, there’s a cheap, tasty, and simple fat burning solution? And no, we’re not talking about CLA supplements (though they do help)!

No, you don’t need to sign up for a $1,000 workout program, pay for an expensive personal trainer, or even buy my magic weight loss pill.

If you’ve ever heard of Pareto’s Principle. you know that 80% of your results are affected by 20% of your changes.

Adding one delicious food into your daily diet can help increase your metabolism and make it easier to stay on track. 

This timeless muscle-building, metabolism-boosting food will kick-start your day in a healthy way.

So what is this awesome superfood?

Drumroll please… OATMEAL!

Oatmeal | The Fat Burning Food Of The Past & Future

Since the beginning of time, humans have consumed oats to survive and thrive.

But now, the only time you hear about oats is in oatmeal cookies!

The timeless, yet long forgotten, super food provides more health benefits than the Quaker Can could ever fit on its label.

Oats are heart healthy and provide a number of other fitness benefits!

In most households, they’re tragically underutilized, though. Think about it: when was the last time you had a big ol’ bowl of oatmeal?

It’s time to change that.

The Best Oatmeal For Weight Loss & Bodybuilding

The best oatmeal for weight loss is found in a bowl of whole, rolled, or steel-cut oats! One of our favorite choices is Better Oats Steel Cut Maple & Brown Sugar oatmeal.

Although oatmeal’s texture and flavor should be reason enough to dig a bag out of the pantry, here are some other surprising benefits of oatmeal:

  • Energy Boost
  • Burn Fat
  • Sleep Better
  • Prevent Sickness
  • Save Money

Oatmeal Energy Boost

Oatmeal is a great source of low-glycemic carbs and protein. These carbs can be converted into a huge energy boost!

Studies have shown that oatmeal gives runners more endurance than other high-glycemic foods.

Another great part about loading up on oats before your workout is that oats will sit better in your stomach.

If you eat a tons of eggs, bacon, or bagels, you’ll likely feel uncomfortable or bloated.

Try eating a bowl of oats before your next cardio or resistance training workout and see if you can feel a difference.

Oatmeal Helps Your Metabolism

First, the energy boost you’ll get from oats will improve your workout. Better workout = burn more calories.

In this study, runners burned more fat after eating low-glycemic carbs than high-glycemic carbs.

Because oatmeal is rich in fiber, it takes a longer time to digest. This helps keep you feeling full longer.

The less hungry you are, the less you’ll snack and overeat—which will help eat less calories and hopefully make losing weight easier.

In addition, your body will burn more calories trying to digest oatmeal than a sugary cereal or bagel.

This can help boost your metabolism and keep you from gaining unwanted weight.

Sleep Better With Oatmeal

Oatmeal is not only a great food to start the day, but it’s also great before bed.

Eating oatmeal helps to release a hormone called serotonin, which calms the mind and relieves stress, helping you enter a peaceful state before going to bed.

This might also help you avoid waking up hungry in the middle of the night. You’ll stay relaxed and satisfied throughout the night, letting you start and end the day the right way.

Prevent Sickness With Oatmeal

Studies have linked oatmeal to being helpful in managing diabetes and reducing the risk of colon cancer.

Oatmeal’s unique fiber, beta-glucan, enhances your body’s immune response to disease.

Antioxidants play a crucial role in protecting your cells from free radicals (harmful molecules that increase the risk of heart disease and cancer).

Save Money With Bulk Oatmeal

It doesn’t take a financial advisor to tell you eating oatmeal daily will help you save money.

Let’s just take a quick look at the cost difference between oatmeal and cereal.

25 lbs. of oatmeal costs about $10. This usually lasts 4-5 months – assuming you eat about two cups a day.

1.1 lbs. of Honey Nut Cheerios costs $2.90—and that’s a good price! And how long will that last you?

Oatmeal Recipes

Don’t get bored of this superfood! Instead, change it up with these delicious recipes:

6 Overnight Oats Recipes

These recipes are awesome. Not only do these offer a great variety, but you can prep these to be ready to go first thing in the morning.

These make breakfast meal prepping easy, which is always the biggest obstacle with staying on track and consistent with your diet.

B.U.F.F. Dudes Overnight Oats

This BUFF Dudes oats recipe is a must try! Simply mix all the ingredients together in an air-tight container and store in the fridge overnight.

We recommend using Naked Whey Vanilla Protein

Make sure to shake it thoroughly before and after putting  it in the fridge. If you want, add some fruit to your oats before eating.

Food Faith and Fitness' Healthy Cinnamon Roll Oatmeal

The taste of a cinnamon roll with all the nutrition of oatmeal. Breakfast doesn’t get much better than this. Be sure to check out the details of this recipe here.


The best way to incorporate oatmeal into your healthy diet is to find a few simple recipes that you love and can make quickly and easily.

That way a healthy oatmeal snack can become a staple in your diet.

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Our team at The Fitness Tribe often collaborates together to produce content. Many times the content is not written by a single author, instead it is usually a team effort.