People worldwide generally feel concerned about their appearance and weight at some point in their lives. The continuous increase in obesity rates has heightened these concerns.
Overconsumption of unhealthy foods, lack of exercise, and a largely inactive lifestyle significantly contribute to the problem of obesity.
This unhealthy diet and way of life lead to various health complications such as high blood pressure, heart disease, glucose metabolism issues, sleep disorders, and even depression, to name a few.
This article will discuss ways to combat weight-related health issues and manage weight with an oatmeal-based diet. Before starting this diet, it's essential to understand both the benefits and potential risks involved.
Let’s explore how it helps counter negative effects and assists in reaching a healthier weight.
Additionally, you’ll discover a comprehensive 7-day oatmeal diet plan designed to help you lose fat more effectively than other methods.
Table of Contents
- Positive Impact of Weight Loss
- What is Oatmeal?
- The Oatmeal Diet
- Tips for Success with the Oatmeal Diet
- Is The Oatmeal Diet Effective For Weight Loss?
- Benefits of the Oatmeal Diet
- Best Time To Eat Oats For Weight Loss
- Know Your Oats Better – What Type Of Oats Is Good For You?
- Are There Risks with the Oatmeal Diet?
- Seven-Day Oatmeal Diet Plan
- 7 Day 7 Recipes for Oatmeal Diet Plan
- Conclusion
- FAQ
Positive Impact of Weight Loss:
If your goal is to live a long, healthy life, losing some excess weight can be highly beneficial. You’ll experience improved well-being both physically and mentally.
Shedding even 5 to 10 percent of your body fat can have remarkable effects. Benefits include lowered blood pressure, better sugar regulation, and improved sleep.
What is Oatmeal?
Oatmeal is a porridge made from oats, a popular breakfast choice for many. Oats, the primary ingredient, are a gluten-free whole grain packed with nutritional advantages.
Adding fruits, berries, or nuts can enhance both the flavor and nutritional value of oatmeal, making it even more satisfying.
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The Oatmeal Diet
As the name suggests, oatmeal is the main dish in this diet.
Following the oatmeal diet over time can lead to notable weight loss and additional health perks. Fortunately, similar outcomes can also be achieved with a 7-day oatmeal plan.
The oatmeal diet includes other nutritious foods to ensure it’s well-rounded.
For gradual, sustainable weight loss, the oatmeal diet can be broken down into two stages:
- Stage I: Start by having oats for all three meals for a couple of days. This doesn’t mean just oatmeal; you can prepare different oat-based meals with fruits.
- Stage II: After completing Stage I, have oatmeal for one or two meals daily, and add low-fat foods like lean meats, chicken, or fish. At this stage, include more fruits and vegetables.
Alternatively, you may skip Stage I and follow Stage II for the entire oatmeal regimen.
Tips for Success with the Oatmeal Diet
Ensure that oatmeal is the main part of at least two meals a day for better results.
The standard portion size for oatmeal is half a cup. For flavor, add a sprinkle of cinnamon, some milk, and fruit. Have a small serving of low-fat yogurt to aid digestion. At dinner, consider options like grilled chicken, fish, or lean steak.
Is The Oatmeal Diet Effective For Weight Loss?
Oatmeal is a healthy option for weight loss. However, the amount of weight loss varies based on body type, lifestyle, and exercise habits. Following the oatmeal diet with regular exercise can help you lose 15-20 lbs in a span of 2 months.
The dietary fiber in whole oats helps to provide satiety and reduces weight and abdominal fat .
Since this is a fad diet plan, it is not recommended for long-term results.
Consult your nutritionist for a balanced approach.
Even if the oat diet is a fad, oats are still a healthy option for weight loss. But, what is the best time to have them to reap this benefit? Let us find out.
Benefits of the Oatmeal Diet
Oats offer high nutritional value, making them a dietary powerhouse.
Half a cup of cooked rolled oats provides:
- Fiber: 2 grams
- Protein: 3 grams
- Fat: 1.5 grams
- Sugar: 0 grams
- Calcium: 2% of daily requirement
- Iron: 6%
Oats are nutrient-rich and highly filling. They contain beta-glucan, a soluble fiber that slows digestion, making them low on the glycemic index.
Beta-glucan also helps remove cholesterol from the body, reducing heart disease risk and aiding cholesterol management.
Whole oats are loaded with essential vitamins and minerals, including Folate, Vitamins B1 and B5, Manganese, Phosphorus, Magnesium, and Zinc. Their antioxidant phytoestrogens help reduce internal inflammation.
This breakfast option is excellent for suppressing appetite, preventing unhealthy snacking. Oats cook quickly and are easy to digest.
Choose whole oats over highly processed instant oats.
Regular oatmeal intake can lower blood pressure and the risk of heart diseases. Some studies also suggest it may reduce the risk of digestive diseases, although results are still inconclusive.
Best Time To Eat Oats For Weight Loss
There is no “best” time to eat oats for weight loss. Oats are most popular as a breakfast food, but you may have them for any meal or as a snack, depending on your preferences and daily routine. A study suggests that consuming oatmeal at breakfast is associated with better diet quality and an increased intake of nutrients like protein, fiber, and calcium. However, you may also consume it for lunch or dinner to avoid eating heavy meals.
The key to consuming oats for weight loss is to be mindful of your portion sizes and avoid adding excessive sugar or high-calorie toppings to it. Another thing you should do is pair it with regular exercise. Learn more about it below.
Know Your Oats Better – What Type Of Oats Is Good For You?
Plain oatmeal – You will find a lot of varieties of oatmeal on the market. But make sure you are buying plain low calorie oatmeal in comparison to the other varieties. As they have no additives, you make the most of the weight loss benefits of oatmeal.
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Flavored oatmeal – It contains added sugar and more calories. Stay away from flavored varieties if you really want to shed those extra pounds.
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Larger flakes – People often refer to larger flakes as old-fashioned flakes. These keep you full for a long time and help to curb your hunger pangs.
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Steel-cut flakes – These oats take longer to cook, but they make deliciously creamy dishes. Their texture is delectable, and they are chewy at the same time.
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Steel Cut Oats
Foods To Eat
Spinach, broccoli, chicken breast, fish, turkey, tea, fat-free yogurt, lettuce, berries, celery, any fruit, carrots, radish, beetroot, sweet potato, beans, lentils, mushrooms, honey, maple syrup, lemon, and lime.
Foods To Avoid
Sweetened or aerated drinks, alcohol, artificial sweeteners, high sodium foods, packaged fruit juices, flavored yogurt, donuts, and cornbread.
Are There Risks with the Oatmeal Diet?
Although oats offer many health benefits, consuming only oats for a prolonged period can be limiting and nutritionally imbalanced.
A low-calorie oat-only diet may cause fatigue. Here are a few considerations:
- Oats are very low in calories, so you may feel drained by day’s end. To counter this, include extra vegetables and fruits for balance.
- The oatmeal diet can be restrictive, impacting metabolism. Adjust your plan to be less restrictive to help you stick to it.
- Eating oatmeal daily might become monotonous; try varying oat recipes with different healthy ingredients.
Seven-Day Oatmeal Diet Plan
Starting your day with a glass of warm water before breakfast is a great way to initiate your diet, aiding detoxification and healthy digestion.
For the first four days, have warm water in the morning; switch to lunchtime from the fifth day onward.
First Day:
Breakfast: Half cup oatmeal with one-fourth cup of skim milk. Top it off with half a banana and 4 chopped Almonds
Lunch: 1 bowl salad, half cup oatmeal along with one-fourth cup of skim milk, and finally a single peach.
Snack: 1 glass of Buttermilk
Dinner: Keep it light with a vegetable chickpea salad followed by half cup oatmeal topped with skim milk.
Second Day:
Breakfast: Half cup oatmeal with one-fourth cup of skim milk and a dash of half teaspoon cinnamon. Top it with chopped apple pieces.
Lunch: 1 bowl of vegetable soup; only half cup oatmeal along with a similar amount of low-fat yogurt and one apricot.
Snack: 5-6 strawberries with 4-5 walnuts.
Dinner: Grilled Chicken (less oil) with 1 cup sauteed vegetables; followed by half cup oatmeal and topped with one carrot, which is a good weight loss friendly food.
Third-Day:
Breakfast: You can have the luxury of a cup of tea or coffee on the third day. Have your customary half cup oatmeal. Top it with one tbsp of peanut butter, half a cup of skim milk, and a few raisins.
Lunch: Keep your lunch light with the usual half cup oatmeal cooked with 2 tbsp skim milk, one-fourth cup water, steam vegetables, spices, and salt to taste.
Snack: Low-fat yogurt with sliced fruits & nuts.
Dinner: To end the day, have steamed fish fillet with 1 cup of brown rice and stir-fried vegetables. It is important that you keep your dinner very light every day.
Fourth Day:
Breakfast: Begin with half cup oatmeal, half cup skim milk, one poached egg and enjoy it with a cup of coffee.
Lunch: For the main course eat half cup oatmeal with the same amount of skim milk followed by 2 pieces of Tandoor Paneer & steamed veggies.
Snack: Handful of roasted peanuts.
Dinner: Chicken Soup, Vegetable Fried Rice ( cooked in less oil) will end your day on a positive note.
Fifth Day:
Breakfast: A plate of oatmeal with 5-6 chopped cashews and pistachios s is your staple to begin the fifth day.
Lunch: Half cup oatmeal cooked with boiled chicken, spices, and salt to taste will make you the biggest meal of the day.
Snack: Green tea and dried fruits.
Dinner: Make your oatmeal with only a glass of warm water and grilled vegetables.
Sixth Day:
Breakfast: Start with half cup oatmeal with half cup non-fat yogurt or milk and finally top it up with 5 chopped walnuts and 2-3 tsp of flaxseeds.
Lunch: For the main meal of the day you have your regular half cup oatmeal, half cup milk with broccoli florets.
Snack: A handful of almonds and 1 orange.
Dinner: Make this meal flat with one glass of warm water to start with, followed by 2 whole wheat vegetable rolls.
Seventh Day:
Breakfast: On the last day of the diet, again have your half cup oatmeal accompanied by a little amount of peanut butter and a cup of tea.
Lunch: Have your usual half cup oatmeal, with chopped beans and carrots.
Snack: 5 walnuts l with 1 cup papaya.
Dinner: For the final meal of the seven-day diet plan, start with a glass of warm water and follow it with Grilled chicken (low oil) and sauteed vegetables.
You can modify this plan to make it enjoyable and sustainable long-term. Consider the effects of the oatmeal diet before and after starting to help you maintain a healthy weight.
7 Day 7 Recipes for Oatmeal Diet Plan
1. Recipe - Oatmeal With Vegetables
Ingredients
2. Recipe – Oatmeal With Lentils And Chicken Cubes
Ingredients
- ½ cup oatmeal
- ¼ cup yellow/red lentils
- 1 chicken breast cut into cubes
- ½ chopped onion
- 1 chopped green chili
- 2 chopped cloves of garlic
- 1 chopped tomato
- 2 tablespoons vegetable oil
- Chopped coriander leaves
- Salt and pepper
3. Recipe – Oats Pita Bread Wrap With Eggs And Veggies
Ingredients
- 1 oats pita bread (available in supermarkets)
- 1 whole egg
- ½ chopped green bell pepper
- ¼ chopped onion
- 1 lettuce leaf
- 1 tablespoon Dijon mustard
- 1 tablespoon vegetable oil
- Salt and pepper
4. Recipe – Oatmeal Balls In Asian-Style Gravy
Ingredients
- 1 cup boiled oatmeal
- 1/5 thinly sliced cabbage
- ½ thinly sliced carrot
- ½ thinly sliced green bell pepper
- 1 thinly sliced red chili
- 3 cloves chopped garlic
- 4 tablespoons vegetable oil
- 1 tablespoon all-purpose flour
- 1 tablespoon fish sauce
- 2 tablespoons soy sauce
- Salt and pepper
- Sesame seeds
- Water
5. Recipe – Oatmeal Rava Dosa
Ingredients
- 1 cup ground oatmeal
- ¼ cup rice flour
- ¼ cup rava (semolina)
- ½ chopped onion
- ½ chopped green chili
- 1 teaspoon cumin seeds
- Salt
- Water
- Readymade coconut chutney (available in Indian grocery stores)
6. Recipe – Tuna-Oatmeal Lettuce Boats
Ingredients
- ½ cup ground oatmeal
- ½ cup canned tuna
- 1 lettuce leaf
- 1 thinly sliced tomato
- ½ julienned cucumber
- 1 tablespoon Dijon mustard
- 1 tablespoon fat-free yogurt
- ½ teaspoon cayenne pepper
- 1 tablespoon rice bran oil
- Lime juice
- Salt and pepper
7. Recipe – Mexican-Style Oatmeal With Fried Egg
Ingredients
- ½ cup oatmeal
- ¼ avocado
- ¼ chopped onion
- Pickled jalapeno
- ½ chopped tomato
- 1 egg
- 1 tablespoon olive oil
- 1 tablespoon Dijon mustard
- Cilantro
- Lime juice
- Salt and pepper
Conclusion
An oatmeal diet can be an ideal choice for weight reduction. Low-calorie and cost-effective, it’s packed with beneficial nutrients.
Oatmeal’s fiber content aids digestion, regulates blood sugar, and curbs appetite, making it an effective way to reduce weight.
However, for overall nutrition, it’s best not to rely solely on one food group. A balanced diet with various food types is crucial for lasting health.
FAQ:
Does the oatmeal diet help with weight loss?
Yes, the fiber in oatmeal keeps you full, supporting weight loss. However, balance it with other nutrients.Is the 7-day oatmeal diet sustainable?
Including other foods with oatmeal can make it a more sustainable long-term option.Is oats with milk good for weight loss?
Oats are rich in fiber and essential nutrients. Fiber offers satiety and makes you feel full for a long time. Oats with milk is a healthy option to make your breakfast nutritious and is also beneficial for weight loss. Make sure to add whole fruits and nuts to make it healthy.
- Can I eat oatmeal every day?
Yes, you can include oatmeal every day in your diet plan. Opt for various other recipes with oats along with a bowl of fruits, vegetables, and proteins to create a balanced meal. Even granola containing oatmeal works.
- Do oats help to reduce belly fat?
Oats are one of the most sought-after superfoods for weight loss. However, there is no specific food that will help reduce your belly fat. You need to opt for a holistic approach, like eating healthy, exercising, and improving lifestyle. Oats are one of the healthiest options to start this journey.
- Can we eat oats at night for weight loss?
Yes, you can consume oats at night for weight loss. It is better to make different recipes with oats for your dinner instead of oats with milk.
- How many pounds can I lose by following the oatmeal diet?
If you follow the phases strictly and prepare oats without sugar or artificial sweetener, you can lose up to 20 pounds within 6 weeks. You can also speed up the process if you start working out from Phase 2 regularly.
- Is oatmeal good for you if you are on another diet?
Yes. You can have oatmeal even if you are following another weight loss diet plan. It is high in fiber, which will prevent fat accumulation. It will also help you if you experience constipation.
- I am in Phase 2 and have not lost weight. Help.
Weight gain is a result of many factors. It can be uncontrolled eating, slow metabolism, medical conditions, and genes. If you have not lost weight, it can be due to not following the diet guidelines properly or because of your medical condition. Please consult your doctor or dietitian.
- Can breastfeeding moms follow the oatmeal diet?
Wait a little longer before you start working on losing your pregnancy weight. Consult your doctor.
- Can I eat mangoes or any other high glycemic index fruits while I am on this diet?
There is nothing wrong with eating local fruits, even when they are on the higher end of the glycemic index scale. If mangoes grow in your country, enjoy them. However, be sure not to overeat. Fat accumulation takes place when we eat more calories than we burn. Fruits are enriched with nutrients, and eating them in limited quantities will not harm you.
- How much oat is too much?
You can consume oats two to three times a day as part of the seven-day oatmeal diet. However, anecdotal evidence suggests that following this type of diet for an extended period of time may lead to weakness, a decrease in the absorption of medications, and bloating.
- Are oats hot or cold for the body?
According to anecdotal evidence, oatmeal may have a thermogenic effect and warm up the body. Thermogenic foods are high in carbohydrates which help boost metabolism and increase body temperature (12). However, further research is needed to understand this further.
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