Can you lose weight eating muesli? If you include muesli in an overall healthy diet — meaning one that covers your nutrient requirements and doesn't exceed your calorie needs — then yes, you likely can.
Weight loss isn't easy — but one key to being successful at it, and keeping the weight off, is eating foods that are both healthy and that taste great.
Muesli, a low-sugar, traditional European breakfast cereal, is made with whole food ingredients including rolled oats, dried fruit, nuts and seeds. Together, these are a filling combination that helps keep your appetite in check.
And because of the specific type of fiber found in muesli, it can also improve digestion, including by fighting constipation that can make you feel bloated.
How Can Muesli Reduce Weight Gain and Help You Lose Weight?
1. Muesli is High in Filling Fiber
The main ingredient in muesli is whole grain rolled oats, which are naturally rich in soluble fiber.
All types of dietary fibers found in plant foods are non-digestible, meaning they cannot be broken down by your digestive system, and therefore they don't contribute calories to your diet. Plus, they take up room in your stomach and make you feel full.
Soluble fiber in particular is the type of dietary fiber that combines with water in your intestines to form a viscous gel. This gel traps cholesterol and helps to remove waste from your body. It also works to "keep you regular" and prevents constipation.
Additionally, prebiotic fibers found in oats and other muesli ingredients are fermented by bacteria in your gastrointestinal tract, contributing to a generally healthier gut environment. This is thought to be important for weight management — since nutrient absorption, elimination, and production of various hormones (including those that are tied to hunger control) all take place within your gut.
If you're currently overweight and looking to reach a healthier weight, you may be at risk for having high cholesterol levels. Soluble fiber plays an especially beneficial role in managing cholesterol, since fiber binds to cholesterol before it can be reabsorbed.
2. Muesli is Low in Sugar
While most breakfast cereals and granolas are notoriously high in added sugar — many have between 15 and 20+ grams of total sugar per serving — muesli is a low-sugar cereal option.
In fact, all of our GUUD muesli formulas contain only between 0 to 2 grams of added sugar per serving, far less than similar cereal products.
Too much added sugar not only contributes lots of "empty calories" to your diet, since it lacks any real nutritional value, it can also contribute to inflammation when consumed in high amounts.
Sugary diets are known to make weight loss more difficult because they tend to cause cravings for even more sugar, can interfere with digestion, and can cause crashes in energy that leave you feeling sluggish and hungry.
Muesli still tastes great even without added sugar, thanks to the natural flavor of dried fruits and ingredients like cocoa, nuts and coconut.
3. Muesli is a Good Source of Protein
Nuts, seed and rolled oats are all great plant-based protein sources. Protein is known to be the most satiating macronutrient, since it can help decrease production of "hunger hormones" and increase release of hormones that signal to your body that you're full.
If you're working towards losing weight, it's highly recommended that you make sure to include protein in every meal and snack in order to stay fuller for longer.
Here's an added bonus: your body uses up more energy when breaking down foods with protein compared to when you're digesting meals high in sugar, fat and refined carbs. Therefore protein promotes a healthy metabolism, not to mention that it's needed for growth and maintenance of lean muscle mass.
4. Provides Satiating, Healthy Fats
Fats, fiber and protein all help to slow down absorption of sugar and carbs. This leads to healthier, more balanced blood sugar levels, which makes it easier to stay energized and to manage your appetite.
Within muesli you'll find healthy fats — such as omega-3s, polyunsaturated fats and monounsaturated fats — from nuts and seeds including almonds, cashews, chia and flax.
Including fats in your meals is wise for preventing cravings, since research shows that fats trigger production of a compound in the small intestine that curbs hunger pangs. Many people find that eating enough healthy fats is particularly important for stopping sugar cravings.
How to Eat Muesli for Weight Loss
If you currently eat sugary breakfast cereals or granola, swap these for low-sugar muesli instead. GUUD mueslis are naturally great tasting, filling and nutrient-packed, helping you to stick to your goals while still enjoying all of muesli's great flavor.
That being said, when it comes to weight loss, it's important to keep an eye on portion control, even when eating healthy foods. Muesli is naturally low in sugar and relatively low in calories (since it doesn't include ingredients such as added oils, like granola does), but of course it's possible to over-eat anything.
How much muesli should you eat for weight loss?
A typical serving size of muesli is about ⅓ - ½ cup. For most adults, it's smart to stick to about 1-3 servings of muesli per day (½ cup per serving), ideally spread out over several meals or snacks.
To make muesli extra filling without contributing lots of calories to your diet, add high-fiber foods to muesli such as berries, sliced banana, other fruits, or no sugar-added yogurt.
Muesli also pairs well with unsweetened almond, oat or coconut milk, or regular milk if you prefer. Enjoy it warm, cold, in smoothies or overnight oats, or even in healthy recipes such as homemade baked goods.