Would you like to lose a little weight and get back in shape? And then it should be enough if you eat muesli for breakfast? None! Because believe it or not, there is a lot that can go wrong. So there are a few mistakes that can actually make you fat when preparing oatmeal and the like. But don’t worry! Today we will tell you how you can make your own healthy muesli and even lose the remaining pounds.
With fresh fruit and low-fat yogurt, you’re sure to get it right
#1 Your breakfast portions are just too big
The important things first! Just because oatmeal is a healthy food doesn’t mean you should eat a lot of it. Stick to a serving that’s about 3-4 tablespoons of oatmeal or other cereal.
That works out to about 150 calories, leaving about another 150 for toppings. So you can prepare a filling breakfast that doesn’t turn into a calorie bomb that fills you up.
#2 Too much sugar for sweetening
There are so many ways to sweeten your delicious bowl of oatmeal – from brown sugar to chocolate chips. However, if you use too much of it, you can negate most of the positive benefits of homemade granola. Yes, brown sugar tastes great, but it’s easy to overdo it. Instead of sweetening with sugar, you can use honey or maple syrup, or better yet, opt for cinnamon, unsweetened cocoa powder, or vanilla extract. These healthy ingredients taste sweet without actually being sugary.
Even if you dry your dried fruit yourself, be very economical with it
#3 Artificial sweeteners instead of sugar
While cutting out excess sugar is definitely a smart choice, opting for artificial sweeteners is not at all. At least that’s what experts say. Such sweeteners are said not only to cause more cravings, but also to destroy healthy intestinal bacteria. Instead, if you’re making your own granola, it’s a good idea to sweeten your bowl with fresh fruit or a small amount of natural sugar made from agave syrup, dates, or honey.
#4 Overdoing it with dried fruit
Dried fruits are just fruit. So how bad can it really be? Now that all the water has been removed from the dried fruit, its sugar content is much more concentrated than fresh fruit. Also, some types of dried fruit are actually coated with sugar due to the way they are made.
Extra tip: Opt for fresh or frozen fruit. The extra water content also helps keep you feeling full.
Dates and blueberries are among the most popular fruits to sweeten muesli
#5 Use instant oatmeal
Instant oatmeal is very convenient, no question. Especially when there is a lot to do and you are in a hurry, you often reach for it. Unfortunately, that convenience comes at a price, as most instant oatmeal is loaded with sugar. However, if you still go for the instant variety, just look for those oats that have no added sugar at all.
#6 Too little protein
Another common mistake that is often overlooked when trying to make your own granola is neglecting the amount of protein. Oatmeal does contain a lot of protein. But it’s not enough to keep you full and protect you from later cravings. What to do? Well, hardly anyone wants an avocado or boiled eggs in their muesli. Protein in the form of different nuts or unsweetened nut butter variants is most often used here. You can also mix in yogurt or protein powder. The addition of milk, on the other hand, is not recommended because the calcium it contains prevents the absorption of the healthy iron from the oatmeal. It would be much better if you rely on plant milk such as soy, almond or oat milk. Here, too, you should always check the packaging beforehand and look out for hidden sugar additives.
Low-fat quark could also do you good
#7 Neglect healthy fats
Nutritionists keep explaining the importance of adding healthy fats to your diet. This also applies to your muesli. Since oats don’t offer much of it, feel free to use other ingredients that have plenty of them, such as cashew or macadamia nuts, chia or flaxseed, or even pumpkin and sunflower seeds.
Almonds also contain a significant amount of healthy fats
So if you make your muesli yourself, you avoid adding a lot of sugar. Use lots of fresh ingredients such as fruit, nuts and seeds and don’t overdo it with dried fruit.
Edible flowers give that certain something and round off your muesli in a tasty way
Fresh berries are definitely one of the most popular and healthiest toppings when making your own muesli
Hands off conventional muesli packaging with added sugar and preservatives!
Best of all: always make your own muesli!