Weight loss doctor Professor Franklin Joseph has revealed that swapping instant porridge for oat bran at breakfast could help shed up to five pounds in just one month.
The specialist from Dr Frank's Weight Loss Clinic recommends this simple dietary change as a sustainable alternative to extreme calorie-cutting.
"Oat bran is one of the most underrated breakfast foods," he said."Most people think all oats are the same, but oat bran has a significantly higher protein and fibre content, making it far superior for weight loss."
Oat bran contains around 50 per cent more protein and nearly double the fibre compared to regular instant porridge.
Oats support weight loss by helping the body stay full
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This nutritional profile helps keep you feeling fuller for longer, reducing mid-morning hunger pangs that often lead to unhealthy snacking.
"When my patients switch to oat bran for breakfast, they often find they naturally eat fewer calories throughout the day," Prof Joseph explained.
This happens because protein and fibre slow down digestion and stabilise blood sugar levels.
Research suggests that increasing protein and fibre intake supports weight loss by promoting satiety.
A high-protein, high-fibre breakfast helps people feel fuller for longer. According to Prof Joseph, the five-pound weight loss comes down to simple maths.
"If you replace a lower-protein, lower-fibre breakfast with one that keeps you full for longer, you'll naturally reduce your overall calorie intake," he said.
"A daily calorie deficit of just 500 calories can lead to a pound of weight loss per week and over a month, that adds up to five pounds."
For those looking to try oat bran, Prof Joseph recommended cooking it like regular porridge but adding protein for an extra boost.
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The doctor advised against pre-packaged oat bran cereals with added sugar
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"A bowl of oat bran with almond milk, cinnamon, and a spoonful of flaxseeds or chia seeds is an excellent start to the day," he said.
He advised against pre-packaged oat bran cereals with added sugar, instead suggesting plain oat bran with natural sweeteners.
Prof Joseph believes small, realistic changes like this breakfast swap are key to long-term weight management.
"Losing weight doesn't have to mean starving yourself or cutting out all your favourite foods," he said. "It's about making smarter choices that keep you satisfied and energised. And something as simple as swapping your breakfast could be the difference between struggling with hunger and seeing real results."
