Muesli for breakfast: Weight-loss hero or hidden health risk?
Do muesli help with weight loss? (photo: Freepik)
Muesli is often considered a "healthy" breakfast option when trying to lose weight, but that's not entirely true. This product can contain added sugar and may actually harm you, according to Only My Health.
Does it help with weight loss?
Trainer and nutritionist Varnit Yadav explained that muesli—or any other product marketed as a weight-loss aid—is just a marketing gimmick. The quantity and combination of what you eat ultimately determine whether and how you lose weight. If you overeat a product, even if it's heavily promoted as "diet-friendly," you will still gain weight.
Muesli can be part of your diet if you know what's in it. They should be high in fiber.
Muesli does not promote weight loss if:
- they contain a lot of sugar, honey, syrups, or chocolate
- they are fried in oil or have a high fat content
- they are overly calorie-dense – 100g may contain 400–500 kcal
Daily consumption
One of the biggest benefits of muesli is its fiber content. Fiber helps you feel full for longer and keeps your appetite and cravings under control.
That's what makes muesli a decent option for daily meals because fiber contributes to better satiety and helps manage calorie intake.
When muesli is truly healthy:
- no added sugar or only a minimal amount
- contain whole grains like oats, rye, or wheat
- are high in fiber, which helps with satiety
- include nuts, seeds, or dried fruits in moderate amounts
- portion size does not exceed 40–50 grams
How to add muesli to your diet
Pair with protein
Add protein-rich foods like Greek yogurt or a spoonful of protein powder to balance carbs and protein and increase the feeling of fullness.
Limit sugar
Avoid adding sugar, honey, or syrups to your muesli. Instead, use natural sweetness from fresh fruits like berries or apples.
Stick to the right portion
Eyeballing portion sizes doesn't work well. Use a kitchen scale for consistency.
You may be interested in:
- Why you shouldn't eat granola for breakfast
- Weight-loss porridge recipe with an unusual ingredient
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
