Muesli Weight Loss

Muesli & Weight Loss

Image Credit: Foxys_forest_manufacture/iStock/GettyImages Muesli is any combination of whole grains, dried fruits, nuts and seeds. The grains in muesli are raw, which is what differentiates it from granola, which features baked grains. Muesli is usually served with low-fat milk, orange juice or yogurt. Its complex carbs, fiber, protein and nutrients can be included in a weight-loss diet, but watch your portions to limit calories.

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Watch the Calories

The bottom line for weight loss is counting calories, which means you’ll need to be careful about the amount of muesli you pour into a bowl. Just 1/2 cup contains from 144 to 250 calories, depending on the brand and the mix of ingredients. If you pour a cup of milk or orange juice over the cereal, you’ll add another 100 or 112 calories, respectively. You can work these calories into a weight-loss plan as an entire meal, but it’s high for a snack. As a general guideline, snacks should have 100 calories or less, according to MedlinePlus.

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Protein Promotes Satiety

Protein supports weight loss by slowing the movement of food through your digestive tract, which creates a feeling of fullness, according to the Harvard School of Public Health. While the amount of protein in your muesli will vary from one brand to the next, you can count on getting protein from the whole grains, nuts and seeds. The U.S. Department of Agriculture reports that 1/2 cup of generic muesli contains just over 4 grams of protein. This amount provides 9 percent of women’s and 7 percent of men’s recommended dietary allowance.

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Muesli Fiber Fills You Up

Fiber adds bulk that physically fills your stomach, triggering sensors that tell your brain that you’re full. Soluble fiber also absorbs water and turns into a gummy mass that slows down the rate at which food leaves your stomach — so you feel full longer. People who eat more fiber may even lose weight without making other changes, according to a study published in the journal “Nutrition” in 2018. One-half cup of generic muesli has 3 grams of fiber, or 12 percent of women’s and 8 percent of men’s daily intake.

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Muesli Contributes Nutrients

Muesli contains complex carbohydrates for energy, and it’s an excellent source of B vitamins, which support your metabolism and help convert food into energy. It’s also a good source of zinc and iron, both of which are essential for a strong immune system. All types of muesli will contain some natural sugar, but some brands may add sweeteners. Avoid brands with sugar, honey, syrup or other sweeteners in the list of ingredients. The amount of fat varies from 2 to 11 grams. Even though most of the fat is the heart-healthy unsaturated type, if you want to follow a low-fat diet, choose brands with 3 grams or less per serving.

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  references & resources
  
      The Nibble: A Brief History of Granola and Muesli
    
      USDA National Nutrient Database: Cereals, Ready-to-Eat, Muesli, Dried Fruit and Nuts
    
      The Nibble: Muesli Cereal
    
      MedlinePlus: Snacks for Adults
    
      Harvard School of Public Health: Protein: Moving Closer to Center Stage
    
      Harvard Medical School: Why Eating Slowly May Help You Feel Full Faster
    
      Colorado State University Extension: Understanding the Food Label
    
      Journal of Nutrition: Simple Dietary Changes Can Lead to Modest Weight Loss
    
      USDA National Nutrient Database: Milk, Lowfat, Fluid, 1 Percent Milkfat, With Added Vitamin A and Vitamin D
    
      USDA National Nutrient Database: Orange Juice, Raw
       




  references & resources
  
      The Nibble: A Brief History of Granola and Muesli
    
      USDA National Nutrient Database: Cereals, Ready-to-Eat, Muesli, Dried Fruit and Nuts
    
      The Nibble: Muesli Cereal
    
      MedlinePlus: Snacks for Adults
    
      Harvard School of Public Health: Protein: Moving Closer to Center Stage
    
      Harvard Medical School: Why Eating Slowly May Help You Feel Full Faster
    
      Colorado State University Extension: Understanding the Food Label
    
      Journal of Nutrition: Simple Dietary Changes Can Lead to Modest Weight Loss
    
      USDA National Nutrient Database: Milk, Lowfat, Fluid, 1 Percent Milkfat, With Added Vitamin A and Vitamin D
    
      USDA National Nutrient Database: Orange Juice, Raw
    




Muesli & Weight Loss

Image Credit: Foxys_forest_manufacture/iStock/GettyImages

      The Nibble: A Brief History of Granola and Muesli
    
      USDA National Nutrient Database: Cereals, Ready-to-Eat, Muesli, Dried Fruit and Nuts
    
      The Nibble: Muesli Cereal
    
      MedlinePlus: Snacks for Adults
    
      Harvard School of Public Health: Protein: Moving Closer to Center Stage
    
      Harvard Medical School: Why Eating Slowly May Help You Feel Full Faster
    
      Colorado State University Extension: Understanding the Food Label
    
      Journal of Nutrition: Simple Dietary Changes Can Lead to Modest Weight Loss
    
      USDA National Nutrient Database: Milk, Lowfat, Fluid, 1 Percent Milkfat, With Added Vitamin A and Vitamin D
    
      USDA National Nutrient Database: Orange Juice, Raw