You already know the importance of eating breakfast each morning (it kick-starts your metabolism and helps prevent overeating throughout the day). But what kind of breakfast has the most staying power? As an all-time breakfast favorite, oatmeal is a great choice for people in Phase 2 of the South Beach Diet — but not all oatmeal is created equal. Learn more here.

Dr. Arthur Agatston, leading preventive cardiologist and author of The South Beach Diet Supercharged, recommends steel-cut oats and rolled or old-fashioned, slow-cooking oats, rather than the more highly processed instant varieties. These types of oatmeal have been minimally processed and will help keep blood sugar levels steady, minimizing cravings. Plus, studies have linked eating whole grains to a reduced risk of cardiovascular disease and high blood pressure. It's also important to select hot cereals — including oatmeal — that have at least three grams of fiber and no more than two grams of sugar per serving.

While steel-cut and rolled oats can sometimes require up to 30 minutes to cook, there are some tricks to speed that along:

1. Soak your oats overnight. Just boil water (at a ratio of four cups water to one cup oatmeal), add oats, stir, remove from heat, and cover until morning. Reheat your oatmeal over a low flame for nine to 12 minutes for a warm, hearty breakfast.

2. Use a slow cooker. Assemble your oatmeal in a slow cooker at night and wake up to a steaming bowl of oats.

3. Try a pressure cooker. With this appliance, oatmeal can be ready in just five minutes.

4. Use a microwave oven. You can prepare steel-cut or rolled oats from scratch by microwaving them for 12 to 14 minutes in a high-sided container with fat-free or 1 percent milk. Keep a close eye on it so it doesn’t boil over.