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Sandi Busch received a Bachelor of Arts in psychology, then pursued training in nursing and nutrition.
Whole-grain oatmeal is a good fit with most low-carb diets, and it’s low enough in calories that you can easily put it on the menu and still lose weight.
You have some leeway to choose the amount of carbs in your low-carb diet, but keep these guidelines in mind.
As long as you’re not following a ketogenic diet, oatmeal definitely has a place in a low-carb menu. Most women can lose weight by following a diet that contains 1,200 to 1,500 calories daily. Eating 1,000 calories daily breaks down into two snacks of 100 calories each and three meals that each provide 267 calories. According to a study in Nutrition Research in December 2015, adults who ate oatmeal over the 10-year period of the study weighed less and had a smaller waistline than adults who didn’t eat oatmeal. The wrong toppings on oatmeal can ruin your carb and calorie goals, but switching from sweet flavors to savory ones opens the door to a variety of healthy choices. To stick with sweet oatmeal, go with toppings like yogurt and fruit, but avoid sweeteners -- even those that seem healthy like honey and agave. Unless you like eating omelets every morning, breakfasts can be a challenge on the Paleo diet. I call it Oatless Oatmeal because it is a very healthy, high protein, low carb hot cereal-like breakfast.
I tried this and the consistency was right but there was really no flavor even with blueberries. When I started this blog just a short time ago I introduced myself and told you why I started this way of eating. I decided to pursue a low-carb way of eating along with my added help since I watched a good friend have great success the year before. The best advice I can give you is to learn what you can substitute for foods you are used to and be prepared.
I was able to go to Lynn when I initially had questions and found her blog, Traveling Low Carb a great reference tool.
She taught families to plan and prepare special diets, worked as a therapeutic support specialist, and now writes about her favorite topics – nutrition, food, families and parenting – for hospitals and trade magazines. Oatmeal’s fiber satisfies hunger, and its protein helps you feel satisfied after you eat. Getting less than 130 grams of carbs daily is a low-carb diet, while fewer than 30 grams is a very-low carbohydrate or ketogenic diet, reported Nutrition and Metabolism in 2008. This study doesn’t prove that oatmeal is the sole reason people maintained a healthy weight.

When you go savory, consider using steel-cut oats because their chewy texture works better with vegetable toppings. Personally, I find it boring to eat the same things all of the time so I try to come up with tasty alternatives that I can either whip up in a hurry or make ahead so it is readily on hand for busy mornings. You see I refer to it as my way of eating, NOT a diet, because diet has a negative connotation and I do not in any way deprive myself by eating low carb. Eggs are great and cheese is okay once you are started and you will soon find that there are substitutes for a lot of foods! I not only highly recommend it but have actually guest blogged on her site in the past because of my respect for her. You are welcome to leave them in the comments below and I do free private consultations too. While you’ll need to be careful about toppings -- and avoid those that are high in sugar, fat, carbs or calories -- there are plenty of flavorful and nutritious options that turn a bowl of oatmeal into a meal.
Whether you enjoy one bowl or more depends on your carb goal and the amount of other carbs consumed throughout the day. A more restrictive low-calorie diet is defined as 1,000 to 1,200 calories daily for women and 1,200 to 1,600 calories for men, reports the National Institute of Diabetes and Digestive and Kidney Diseases.
Either way, the 166 calories you’ll get from 1 cup of regular oatmeal fits into the plan. But research published in Plant Foods for Human Nutrition in 2013 indicated that people who ate oats lost more weight than other study participants who didn’t include them in their diets. Try combinations like mushrooms, onions and leafy greens, or zucchini, tomatoes and sprouts. This Oatless Oatmeal recipe is one that I make up on the weekend and save a dish or two to enjoy for breakfast later in the week. After a friend approached me with a line of all-natural supplements to help I decided to try one last time to get rid of the weight I had gained with menopause! If you are eating something sweet you can subtract sugar alcohols too but not plain sugar, that is pure carbs! When you stop supplying the carbs your body will start burning fat (including stored body fat)  instead. For instance I make cheesy mashed cauliflower rather than mashed potatoes and my family now prefers them for anything but dishes where they want to smother them in gravy! I only count carbs and if I cannot count them on my fingers and toes I know I have eaten too much! While a carefully planned ketogenic diet may sustain energy needs, it can cause side effects, so consult a health care provider before going that low in carbs. Oatmeal is a good choice for filling your carb quota because it's a whole grain that provides fiber, iron, magnesium, zinc, selenium and B vitamins.

Even at the lowest end of 1,000 calories daily, you can still fit oatmeal into a weight-loss diet. Your body strives to keep blood sugar at a specific level, so when it spikes, the excess sugar is stored as fat. More research is needed to verify the results, however, due to the small number of subjects in the study.
It only takes a few minutes to make so I could just as easily make it the day I want to have it, but I always do the bulk of my cooking on the weekend so I have more free-time on work days. I do not follow any particular popular diet although there are many and many are really good. When your body goes from burning carbs and sugar to burning fat you’ll start to see the pounds fall off! That includes potatoes, pasta,  rice, breads and anything made with grains like oatmeal, cereals, etc. Many are my clients and my husband has lost multiple belt notches and is down over 40#, dropping under 200# for the first time in years just last week! I was also lucky to have a friend in Lynn Terry, a long time Internet marketer that has mentored me even before I started this journey. Also remember that if you follow an active lifestyle or you participate in endurance sports, a low-carb diet may not be the best weight-loss option. Nearly all of the carbs come from complex starches, which you digest slowly to provide long-term energy.
After you add the veggies, pull the flavors together with a touch of dressing such as a drizzle of balsamic vinegar or hot sauce, vinegar and lemon juice, and seasonings like garlic, basil and lemon pepper.
More than that I want to share with you how I continue to keep off the almost 40# and 4 dress sizes! That is only because your body has to metabolize alcohol before it can burn fat so it helps to jump start the process. Look it up when you want to eat something the first time after starting until it becomes second nature. I have made many great friends through it and they are one of the most supportive group of women I have ever met. Our bodies fluctuate naturally and constantly checking your numbers often leads to undue stress.
We often think that fruits like watermelon are okay since they contain so much water, but they contain tons of sugar so stay away from them!
As a matter of fact I only dice berries into my low-carb yogurt or low-carb ice cream rather than eat them alone.

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