Oatmeal Diet
Background
A diet based on oatmeal has been promoted on the Internet as a way to lose weight, reduce cholesterol, and lower the risk of certain types of cancer. There is no specific oatmeal diet but all of the approaches that are suggested are based on incorporating varying amounts of oatmeal into the diet on a daily basis.
Oatmeal Diet Basics
One method of doing the oatmeal diet involves eating nothing but oatmeal for the first week. You can eat ½ cup of oatmeal for each meal, which may be combined with ½ cup of skim milk if desired.
Only whole oatmeal is allowed. Instant oatmeal and granola bars should be avoided for the first seven days. Calorie consumption for the first seven days should be between 900-1200 calories per day.
For the next 30 days dieters continue having ½ cup of oatmeal three times a day in addition to their regular diet. Instant oatmeal is now permitted. Calories may now be increased slightly to 1000-1300 per day.
A morning snack of ½ cup of fruit and an afternoon snack of ½ cup raw vegetables are allowed.
After 30 days you may begin to eat your normal diet while continuing with one meal and one snack of oatmeal daily. Dieters are advised to limit their intake of fats when returning to normal eating.
Recommended Foods
Oatmeal, skim milk, berries, bananas, apples, oranges, grapes, carrots, red pepper, celery, lettuce, spinach, chicken breast, fish, coffee, tea, club soda, sugar free pudding.
Sample Diet Plan
| Breakfast
½ cup oatmeal |
| Morning Snack
½ cup blueberries |
| Lunch
½ cup oatmeal |
| Afternoon Snack
½ cup raw vegetable sticks |
| Dinner
4 oz grilled chicken breast |
| Evening Snack
Sugar free pudding |
Exercise Recommendations
30 minutes of exercise is recommended on 3-5 days of the week.
Costs and Expenses
The only cost for this diet is for groceries, which will probably be even less than usual because oatmeal is very inexpensive.
Pros
- Oatmeal is high in soluble fiber, which helps to promote a feeling of fullness after meals.
- A diet high in oatmeal can reduce the ‘bad’ LDL cholesterol without affecting the ‘good’ HDL cholesterol and has been demonstrated to be as effective as cholesterol lowering medication.
- Oatmeal is a good source of low glycemic carbohydrates and can help to promote stable blood sugar levels.
- Oats contain phytonutrients called lignans, which are beneficial for heart health.
- Oats are very inexpensive.
Cons
- Calorie intakes are below that recommended for safe and healthy weight loss.
- Lack of variety in the diet will limit the ability to obtain adequate nutrition.
- Diet involves a dramatic change in normal eating patterns, especially for the first week, which has the potential to trigger yo-yo dieting for some people.
Conclusions
Any diet that is based on a single food while excluding other healthy foods can be regarded as a fad diet that will not be supportive of the health of the dieter. It is not recommended to follow the first seven days of the version of the diet where oatmeal is the only food permitted.
However, the oatmeal diet is based on a nutritious food that can help to reduce appetite, which makes it a good source of carbohydrates for a weight loss diet. If weight loss is to be maintained over the long term it will also be necessary to pay attention to other aspects of nutrition and lifestyle.
See Also:
Cooking with Oats: Oat Bran, Oatmeal, and More


Completed this diet with few cheat days.
Lost 12 pounds (from 172lbs. to 160lbs.). Really great diet. Still want to continue eating at least once a day.
i will try this diet hopefully it works for me its time for me to loose weight before it gets too late if u know wat i mean???
I think either you can follow the sample diet or you can prepare one. But you must take 1/2 cup oats in each meal.
I read alot about this oatmeal diet,I use to weigh 130,now I weigh 180 after my second baby.I will be starting today,as well as working out.I will keep you posted on my results.
i have a question and i wish u could help me as meantioned above that after the 7 days “dieters continue having ½ cup of oatmeal three times a day in addition to their regular diet.”what do they mean by there regular diet do they mean the sample diet plan that is mentioned above or is it a diet that we need to plan ?
On my 3rd day and totally amazed that I’m not hungry between meals. Drinking lots of water too and feeling better!
I think it works.oatmeal is best food ever.
Way to go and I think there would be a lot worse things to be addicted to.
great diet – lost about 14 pounds with a few cheat days. unfortunately, i’m now addicted to oatmeal! i still sometimes replace it as a dinner and whatnot.
This diet is really good. I am completed my first week diet. I feel really fit and lost 3 pounds.
yeh just get the 100% rolled oats. I got pretty fit by just having 1/2 a cup of oatmeal(150 calories) with banana and raisins stirred in for breakfast.
I am going to try this. Where do we get whole oats. Are the ones avaiable in publix (Old fashioned Oats) good enough?