Muesli has long enjoyed a reputation as a healthy breakfast option. But does it really support weight loss, especially when traditional oats, its most common base, are left out of the bowl? If you're opting for an oat-free muesli or just looking for a new approach to breakfast, here's what Varnit Yadav, Exercise and Nutrition Coach, Institute of Nutrition and Fitness Sciences, India, and JPS Health & Fitness, Australia, wants you to know about muesli, its benefits, and how to include it in your diet effectively.
Does Muesli Help Weight Loss or is it Hype?
According to Yadav, “Muesli or any other product for that matter, which claims to help lose weight, is merely a marketing tactic. The quantity and combination of what you eat ultimately determine how and whether you begin to lose weight. If you overeat on any food item, even if it has been marketed heavily for weight loss, you may probably end up putting on more weight.”
He explained, “Muesli can be a decent addition to your diet if you are aware of what it offers you. It has high fibre content and can be treated as a versatile addition to your meals by preparing it in multiple ways.”
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Is it Okay to Have Muesli Everyday?
The fibre content is one of the greatest advantages of muesli, whether it uses oats or not. Fibre has the effect of making you stay full longer and control your appetite and cravings.
According to Yadav, “Muesli's high fibre content makes it a decent choice to have in your regular meals as the fibre allows for slightly better satiety levels and allows you to feel fuller, which in turn, as a byproduct, helps control your caloric intake, which further leads to some weight loss.”
Is Homemade Muesli Good For You?
Even without oats, muesli’s versatility is one of its greatest strengths. At home, you can cook it dry, soak it overnight or blend it with yoghurts or smoothies. Not only can this preparation style enhance the taste, but also positively affects how your body digests it.
Coach Varnit explained why homemade muesli is better and said, “Homemade muesli can be a slightly better option, considering you know of the exact ingredients that you are using to prepare it. Store-bought ones are quite decent, too, as long as you are reading the nutrition label correctly. Avoid mueslis filled with a variety of additional items as they are loaded with calories, and that's what you should ideally want to avoid in weight loss.”
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How to Use Muesli in Weightloss?
In weightloss, calorie deficit and correct in take is a must. So, before making muesli a regular part of your diet, evaluate your current nutritional intake. Coach Varnit tells, “Figure out your current eating habits and patterns. Draw out a rough estimate of the total calories you consume in a day. Also, keep a note of how many carbohydrates, proteins and fats you consume. Once you have that kind of information at hand, then it will become easier for you to fit the calories from muesli into your meals.”
Treat muesli as your carbohydrate source when fitting it into your diet. The quantity will entirely depend on your existing eating patterns and goals. For some, it can be 30 grams, and for others, it can go as high as 80-90 grams.
How to Add Muesli to Your Meals?
Muesli can be consumed in any way that you find comfortable to prepare. Overnight soaked muesli is slightly easier to digest, and some people enjoy that kind of texture. “Focus on the portion sizes and increase/ decrease the quantity as per your goals,” advised coach Varnit.
After much talk about muesli, it is important to know how to incorporate this high-fibre option into your diet. Some of the options include:
- Combine with protein: Add protein-rich items, like Greek yoghurt, or a scoop of protein powder to get the carbohydrate and protein ratios to balance and increase satiety.
- Limit Add-ons: Do not fill up your bowl with sugar or honey, or other flavoured syrups. Instead, add natural sweetness in the form of fresh fruit such as berries or slices of apple or a little honey.
- Think Proportions: Just eyeballing the serving size does not work. For consistency, a kitchen scale may be used.
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Bottom Line: Muesli Can Help in Weightloss
Oats-free muesli can become an ingredient of the weight-loss-friendly diet, too, but only when consumed mindfully. The expert says there is no magic in muesli. “However, in a balanced diet and with physical activity, it can help you in weight management and even weight loss when eaten in a calorie deficit,” Coach Varnit added. When adding muesli to your diet, the key is to maintain the balance: watch your portions of the food, the ingredients included, and make it balanced in your overall nutrition.