7 Day Oatmeal Diet Plan To Lose up 10 Pounds In A Week

The Oatmeal Diet is a calorie balanced meal plan that requires replacing a minimum of two meals a day with oats.

oatmeal diet

Oatmeal contains a lot of protein and a source of slowly absorbed carbohydrates, which are the healthiest because they keep you satisfied and keep glucose peaks.

Oats are a very complete cereal. It provides the body with slowly absorbed carbohydrates, fiber, proteins and minerals such as magnesium, iron, copper, zinc, as well as B vitamins and small amounts of calcium and folic acid. To top it off, it does not have too many calories.

Is oatmeal good for diet?

Yes, oats can help you lose weight quickly, because oats, being rich in carbohydrates which the body absorbs slowly, make you feel more satiated and therefore spend more time without being hungry or eating what you shouldn’t.

See – 3 Best overnight oats recipes for breakfast

The oatmeal diet has three phases:

  • In phase 1, include oatmeal three times a day in your diet for two days.
  • In phase 2, include oatmeal 2 times a day for the next 2 to lose a significant amount of weight.
  • Finally, in phase 3, have oatmeal at least once a day for the remaining three days to maintain your new body weight.

So we have a diet of oatmeal, that consists of eating their cereals for seven days, you can see the meal plan below.

Oatmeal Diet

Day 1

Breakfast

A cup of coffee or tea
Oatmeal -1/2 cup
cup skim milk
1 tablespoon raisins
½ Spoonful of cinnamon

Also – Banana and oatmeal smoothie for weight loss

Lunch

1 banana
Oatmeal -1/2 cup
Low-fat yogurt -1/2 cup

Dinner

4 ounces of grilled chicken breast
large green salad
1/2 cup oatmeal

Day 2

Breakfast

1 Cup of coffee or tea
1/2 cup oatmeal
1/2 cup skim milk
1 tbsp raisins
½ tablespoons cinnamon

Lunch

1 banana
1/2 cup oatmeal
1/2 cup of low-fat yogurt

Dinner

1/2 cup oatmeal
4 ounces of grilled chicken breast
Big boil green salad


Day 3

Breakfast

1 cup of coffee or tea
1/2 cup oatmeal
1/2 cup skim milk or milk substitute
1 tablespoon dried cranberries
½ Cinnamon spoonful

Lunch

1 cup strawberries
1/2 cup oatmeal
1/2 cup of low-fat yogurt

Dinner

4 ounce grilled fish fillet
1 cup broccoli
1 cup of wild pilaf rice

Also See – 22 healthy and quick breakfast ideas to satisfy your morning cravings

Day 4

Breakfast

1 banana
1 cup of coffee or tea
1/2 cup oatmeal
1/2 cup skim milk or milk substitute
½ Vanilla spoonful

Lunch

1/2 cup oatmeal
1/2 cup skim milk or milk substitute
1/4 cup walnuts
1 tablespoon cinnamon

Dinner

4 ounce lean turkey burger
1 whole wheat roll
1 cup baked zucchini fries

Day 5

Breakfast

1 cup Coffee or tea
½ cup Oatmeal
1/2 cup of fat-free yogurt
1 cup blueberries
1/4 teaspoon nutmeg

Lunch

-1/2 cup oatmeal
1/2 cup skim milk or milk substitute
1/2 cup dried cranberries
1 tablespoon cinnamon

Dinner

4 ounce Lean sirloin steak
3 cups Garden salad
2 cup Lite salad dressing + 1 Orange

Day 6 & 7

Breakfast

1 cup of coffee or tea
1/2 cup oatmeal
1/2 cup skim milk or milk substitute
1/2 cup raisins
1/2 cup dried plums

Lunch

1/2 cup Oatmeal
1/2 cup Vanilla free yogurt
1/4 cup Walnuts

Dinner

2 cups mixed vegetables
1 chicken soup
1/2 cup sugar-free pudding

Read – 7 day protein diet plan for weight loss

Benefits of oatmeal you may not know!

oatmeal diet

Brings a lot of energy. Oatmeal is ideal for breakfast, because it gives a lot of energy and helps you get through the morning at work. Also perfect for athletes and very popular in fitness programs.

Also – 13 Day Metabolism Diet Help You To Lose Up 40 Pounds In 2 Weeks

Nourishes the body. Oat proteins have great biological value because they provide eight of the nine essential amino acids that our body needs and cannot produce on its own. Amino acids combine and form proteins, which are basic nutrients of muscles.

Helps control cholesterol. Thanks to beta-glucans, oats are useful in reducing triglyceride levels, as well as the bad cholesterol (LDL) that other foods may have. Its content in omega 3 and linoleic acids (good quality fat) raises the good cholesterol.

This cereal contains a type of polyphenols called avenantramides, which are almost exclusive to this food, which can help prevent the oxidation of cholesterol. To take advantage of this quality, oats must be accompanied by foods rich in vitamin C.

Also Read – 3 Day Military Diet to Lose 10 Pounds in 3 Day

Rich in antioxidant. Oats, being polyphenols (chemical substances characterized by the presence of more than one phenol group per molecule) have antioxidant properties, i.e. they combat cell oxidation. Also regulate blood pressure and have anti-inflammatory effect.

It is probiotic. The wonderful beta-glucans are fermentable, thus acting as prebiotics in the intestine, by nourishing the good bacteria that live there, as well as improving the health status of our macrobiotic.

Good for digestion. This cereal is rich in fiber, so people suffering from constipation can find in it their best source of nutrition. Oats help with intestinal transit and food digestion. Those who suffer from digestive problems usually have very good results.

Helps control blood sugar. Thanks to large amount of soluble fiber, specifically the beta-glucans that during digestion form a kind of gel that delays the emptying of the stomach, also delaying the passage of sugar to blood. That’ s especially important for people suffering from type 2 diabetes.

Prevents hypothyroidism and assists with bronchitis. Oats contain iodine, a mineral that makes the thyroid work as it should. Its consumption can help prevent hypothyroidism. This cereal also has mucolytic and expectorant properties, so it will be an aid in cases of bronchitis. When introduced early into a child’s diet, oatmeal can reduce the risk of children developing persistent asthma.

Helps keep the nervous system under control and nourish the bones. Oatmeal contain group B vitamins that act as a “balance” for the nervous system, that is, they help us be more relaxed. In addition, their calcium content is very good for preventing demoralization of bones, which prevents osteoporosis.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.