You may not believe it but yes, according to a recent survey, Muesli can help you with weight loss. If you’re looking to wipe a few extra pounds from the scales, a balanced diet high in foods containing fiber and protein is a must – Muesli is a great way of achieving this balance.
Muesli is a typical household breakfast food, much like granola, but unroasted with less sugar and crunch. Nuts, whole grains, seeds, and dried fruits come together, creating the nutritious goodness that is Muesli. Muesli is a very healthy source of carbs, protein, and fiber, which aid in weight loss. However, portion control is key. At the end of the day, whether you lose or gain weight comes down to simple mathematics: calories in vs. calories out.
How Does Muesli Help You Lose Weight?
Consuming Muesli in the morning and late afternoon helps the body balance your calorie intake. Doctors recommend a good source of complex carbohydrates and proteins in the morning to keep your energy levels high and your belly full. Read: less frequent snacking and fewer calories consumed throughout the day.
Additionally, the ingredients used in Muesli are often low in cholesterol and saturated fat. Cholesterol and saturated fat are unhealthy fats that harm your health and hinder weight loss. Introducing Muesli to your breakfast rotation will add flavor and nutritiousness to any diet plan. Muesli is rich in minerals, proteins, and fibers, all of which are important to a balanced diet.
However, Muesli can sometimes be higher in calories and sugar, especially the store-bought varieties. Remember to check the nutrition label and consume in moderate portions. You can also make your own (read on to find out how).
The Many Health Benefits of Muesli
Muesli is healthy enough to be consumed daily, depending on the variation you use. Muesli has a looong list of benefits for the human body, including:
Better Digestion
Since Muesli is made up of whole grain and fibers, it is highly nutritious, and fiber can play a significant role in the efficient working of your digestive system. Digestive system health is essential to nutrient absorption and healthy weight loss.
Reduced Risk of Diabetes
For those of us with a sweet tooth, Muesli is a great alternative to common breakfast items like doughnuts, waffles, or sugary box cereals containing high amounts of processed sugars. The sugar level in Muesli itself is low, and the sweetness is usually from natural sources like dried fruits or honey.
Resist Hunger
Having Muesli for breakfast keeps you hunger-free for longer than other cereals and regulates your metabolism.
High in Antioxidants
Muesli is rich in protein and antioxidants, which greatly help promote the overall health of your body.
Prevents Heart Disease
As part of a healthy diet, Muesli can help control cholesterol levels and prevent cardiac arrests.
Nutritious
It offers all the essential nutrients and vitamins needed for healthy development and has proven to be the best substitute for most dairy products.
Burns Calories
The raw oats in Muesli take longer to digest, which means your body burns more calories during digestion, and you stay full for longer.
Never Boring!
The best part is, there are so many options! Muesli is delicious and comes in a wide variety of flavors, so you won’t ever get bored of breakfast.
Types of Muesli
Muesli is a popular breakfast cereal bringing the combined goodness of oats, nuts, seeds, and fruits to your bowl. The ever-expanding options mean the Muesli comes in a wide range of flavors, from honey crunch to dark chocolate to berry Muesli, making it a breakfast food you’ll want to consume any hour of the day.
To name just a few, variations of Muesli include millet muesli, high-protein Muesli, honeyed nut Muesli, swiss-style Muesli, mixed fruits muesli, turmeric ginger-flavored Muesli, choco delight muesli, classic crunchy Muesli… The list goes on and on! Many types of Muesli are available in supermarkets, but you can also buy them online.
Muesli Combinations for Weight Loss
Although many kinds of Muesli cereal are mouth-watering, a little caution is needed to lose weight. For weight loss, the best Muesli cereal has low sugar content, fewer saturated fats, and high amounts of protein and fiber. Below are our picks of the best flavor combinations for weight loss.
- Oats and Fruit Muesli Cereal: As evident from the name, this cereal contains oats and a variety of dried fruits for a heavenly breakfast. Oats, a common ingredient in Muesli, are great for weight loss.
- Berries and Apple Muesli Cereal: This cereal is just as yummy as the name itself. Apples are finely chopped and mixed with dried goji berries to bring you the best of fresh flavors.
- Raisins, Coconut, and Toasted Oats Muesli Cereal: Raisins and coconuts are a great combination of natural sweetness and healthy fats, and the toasted oats add a delectable crunch.
- Pumpkin Muesli Cereal: Pumpkin is high in fiber and promotes healthy weight loss. A perfect, cozy muesli option for fall.
- Chia Seeds Muesli Cereal: Touted by many as a ‘superfood,’ Chia seeds help slow food absorption for better digestion by absorbing and storing water.
Can I Make Muesli at Home?
Of course you can! In fact, it is almost always healthier to make your own than to use store-bought Muesli. Making homemade Muesli means you have complete control over the ingredients and calorie count and no additives and preservatives found in packaged goods. It’s pretty simple to make.
Ingredients
- Three to five cups of rolled oats or a combination of whole grains like rye flakes, barley, etc..
- Half a cup of dried oat bran (optional).
- One cup of dried fruits. Raisins, diced apples, apricot, figs, or cranberries are all great options!
- One big tablespoon of seeds. We recommend chia seeds, sesame seeds, flaxseed, or hemp seeds. Feel free to mix and match.
- Two cups of almonds, nuts, walnuts, pecans, pumpkin seeds, hazelnuts, or any other kind of seed or nut you’d like.
- Any other optional ingredients you can think of, like a few tablespoons of chocolate nibs or toasted coconut.
Directions
Once you’ve gathered all the ingredients, mix them thoroughly and pour them in a sealable, airtight container. You can store your Muesli for up to one month at room temperature or as long as several months in the refrigerator.
The above recipe is very flexible, so you can easily experiment with different ingredients and ratios!
Serving Suggestions
Muesli is usually consumed with yogurt or milk. Add other ingredients like chopped fresh fruit, berries, cinnamon, tahini, peanut butter, chia seeds, jams, and more for an extra fun breakfast! Just stay mindful of the calorie count. Try using low-fat probiotic yogurt or skim milk for some flexibility for additions.
You can add your milk warm or cold. Some like to wait a few minutes after adding milk or yogurt to let the Muesli soften, and others prefer eating their Muesli immediately for a more textured Muesli mix.
A standard serving of Muesli is about ¼ cup. To calculate the calories in your homemade Muesli, add up the total calories of all the ingredients you use (easily found on google) and divide by the total number of cups. Then divide the result by 4 to get the number of calories for a ¼ cup serving. You can easily adjust the serving size to suit your calorie requirements.
Conclusion
When shopping for Muesli, be sure to check the nutrition label on a box of Muesli before tossing it in your cart. Be wary of any preservatives or artificial flavoring. If your goal is to lose weight, opt for a low-calorie, unsweetened Muesli.
Alternatively, make your own Muesli at home. Muesli is super quick and easy to make, and homemade Muesli means no harmful additives. If you’d like your Muesli delivered to your doorstep, you can find several options on Amazon as well.
Working towards your goal of losing weight should never mean you have to adhere to a flavorless, dull diet. Muesli is just one delicious meal option for those of us trying to shed a few extra pounds by eating balanced, healthy diets in a calorie deficit, with its high nutritional value, endless varieties, and easy preparation.
