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

oatmeal-diet 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
½ cup skim milk
1 tablespoon raisins
½ teaspoon cinnamon
coffee or tea

Morning Snack

½ cup blueberries

Lunch

½ cup oatmeal
1/2 cup low fat yogurt
1 banana

Afternoon Snack

½ cup raw vegetable sticks

Dinner

4 oz grilled chicken breast
Large green salad
½ cup oatmeal

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.

February 3rd, 2012Julia

I’m starting today only, hoping to lose atlest 6kg I weigh 66kg and 1.6 m tall. I don’t exercise ill just skip rope
January 30th, 2012Jada

Starting this diet today:) so excited!!! I just know it’s gonna work! I weigh 220 & I’m 5’8 (not good). 45mins of Zumba will be my exercise 4 days a week:) I’ll keep you guys posted.
January 26th, 2012Muhammad

I did not try this diet but oatmeal with skimmed milk, makes my stomach running if I got more than i cup, any one has experience with this?
January 25th, 2012Cindy

Hey Oatmeal Fans. I started this diet on the 1st of January 2012.I weighed 75KGs when I started now I’m on day 25 and I’ve lost a whooopin 6Kgs… I’m now a size 14 and my goal is to be a size 10 by the summer holidays!!! I still have 15KGs to go…I’ll keep yall posted…smooches!
January 20th, 2012Steve

I quit smoking (2 packs a day) back in February of 2011. I weighed 180 lbs. back then. Today I weigh 207 with no signs of slowing up. I think losing weight is truly harder then quitting smoking. Who would of thought?
January 4th, 2012shreya

Hi
thanks for the post.
I have been over weight for long , its high time to get healthy and fit. Hoping this diet helps me.
Cya.!
December 29th, 2011beth

I’m going to start this today. Yesterday was my birthday and all I could think about was how fat I am. I am 5 foot and 150lbs. which is NOT a good thing!! I have tried other diets and nothing seems to work. So what the heck, I have a ton of oatmeal in the pantry anyway!
December 5th, 2011kresly

im doing this diet from today i hope it works.
December 4th, 2011Angel

I will try this because since after I deliver my baby I gain a wieght I am 61kilos and 5’3 hope I will lose a weight::: good luck to me
November 30th, 2011sophia

Okay starting tomorrow bought all my stuff, plus Im taking a multivitamin daily, and I going to add on the 2nd week 8oz lean protein. Its not good on your muscles if you cut out protein so fast. Replacing skim milk with soymilk, less calories and low in sugar compared to skim milk. 7g of sugar (soy) and 11 g skim milk. Do the math! lol Working out 5 times a week, currently im 5’7, 195lb ( my heaviest) I’ve ever been. Im ready for a positive change in my life. Will keep you posted!
November 28th, 2011clara

i added oat bran and oatmeals to my lipton cup-a-soup (tomato flavour). it tasted great.
November 27th, 2011Leo

11/28/2011 I am 5’6 220lbs and I am trying this on. I bought 2lbs of whole oats and I will do it for 1 week followed by 30days of oats,fruits and veggies. I will do cardio everyday for 30mins or more.
November 10th, 2011Sweet

I know I will good success , because I love oatmeal. I need to start back exercising.
October 23rd, 2011Cindy

I’m starting this diet tomorrow. I currently weigh 74kg. My goal is to loose 24kgs. I’ll keep you posted. Smooches.
October 3rd, 2011Francine

Ho Oatmeal fans :>) I forgto to get back to you all Sep 21-2011. Well I did nte oatmael diet for 30 days and I went from a size large on top to a size medium and from a size 16 to a size 14 in pants. I tookd a break from the diet and started it up again today Oct 03-2011. I want to be in a size 12 by November 03-2011. I feel great! never got hungry and did 1/2 cup of oatmeal 4 times a day for first 7 days and than did the same but started to add stuff. Second week I added fruits only. Second week I added veggies. So it was oatmeal, fruits and veggies and last week added lean meats. So it was oatmeal, fruits, veggies and meat. It works and the complex carbs did me a lot of good. Felt lots of energy and my skin and nails became stronger…Will get back to you al Nov 03-2011. Woot Hoot!
October 1st, 2011Anon

I am currently on this diet, diagnosed with hypoglycemia – the diet I am on helps drastically. I have had a large bowl of oatmeal with 3 scoops of protein powder (* about 75-100mg of protein *), the oatmeal which also has protein keeps me full longer and stable.

I’m not over weight. I weigh 140, 6’0″. I am on this diet to see what foods I may be allergic too. I have not experienced any depression / fatigue that I had on my previous diet: frozen pizzas, ice cream, hot dogs, bratwursts, hamburgers, chili cheese tots, etc…

While the taste of protein powder and oatmeal, is not all that great…. It helps me keep my productivity at work up. That’s all that matters.

I would recommend this diet to anyone interested in losing weight / getting better health.
September 29th, 2011Tali

Hi all
I did something called “Live Below the Line” which involved living on $2.25 per day for 5 days to raise funds for those living in poverty in Africa, Asia and the Pacific. One of the things i could afford was oatmeal without milk and i really got to like it so i continued after my 5 days ended. Of course i was eating all sorts along with this so didn’t see much weight loss. I’ll now try this oatmeal diet for the next 30 days and see what happens. I’m 5’2 and weigh 134lbs.