There are a lot of weight loss diets out there. But not all of them deliver what they promise. The oatmeal diet is supposed to not only help you lose weight, but also work against insulin resistance and and high blood pressure levels. You can find out what the oatmeal diet for weight loss is all about, what exactly the oatmeal diet plan looks like.
Can oats help me lose weight?
Oatmeal this, oatmeal that – are you tired of the constant praise surrounding this cereal? Well, it really deserves its good name, and if you haven’t discovered oatmeal yet, you really should consider it. Mainly because it is healthy, but also because it can help you lose weight in a very short time.
They make you feel full, which prevents cravings. They also help you lose up to 10 pounds in 7 days by burning fat because oatmeal aids in digestion. All you have to do is eating oatmeal every day.
And then you should start seeing results-if you follow all the rules! But do not imagine boring oatmeal three times a day. Because you can prepare this seemingly simple oatmeal in many different ways – and you should, so that it is not boring. In addition to the classic muesli, you can make oatmeal porridge or add it to soup.
But it tastes wonderful! The Oatmeal Diet recommends 250 grams of oats per day. You can eat this amount over two meals or several small meals per day, depending on your preference.
Sugar and processed foods are not allowed on the Oatmeal Diet! Otherwise, anything is allowed on any oatmeal day as long as it is low in fat.
In principle, you can drink anything that does not contain sugar: first and foremost, water (at least 2 liters). Unsweetened teas provide a lot of nutrients, as do unsweetened vegetable juices.
7 day diet plan to lose 10 pounds
Oatmeal diet – how much can you lose weight?
Of course, how much and how fast you can lose weight depends mainly on the total number of calories you eat each day, as well as your activity level. The number of calories per day should be between 1000 and 1300 calories (remember that 100 g of oatmeal contains 353 calories).
This is up to you. But be sure to eat a balanced diet, combining oatmeal with vegetables, fruits, low-fat dairy products, fish, lean meats and nuts. Otherwise, you run the risk of nutrient deficiencies, which can put your health at risk.
Nutrients in Oatmeal
The nutrients in oatmeal are not to be underestimated! Rich in complex carbohydrates and a variety of important nutrients, oats have many health benefits. This makes it an important part of a healthy diet.
Oatmeal has high levels of
- Vitamin B1
- Vitamin B6
- Folic acid
- Vitamin K
- Biotin
- Beta Glucan
- Beverage Proteins
- Manganese
- CALCIUM
- Magnesium
- Zinc
Oatmeal is also believed to contain vitamin B12, vitamin D, and vitamin A, but this is not 100% proven. Additional vitamins such as B vitamin C can be added to a serving of oatmeal by adding fresh fruits and vegetables.
How the Oatmeal Diet Works
Whole grain flakes are the best choice for the Oatmeal Diet to help keep blood sugar levels steady and avoid ravenous hunger pangs. The advantage of small flakes: Despite their high energy density, they keep you feeling full for a long time and help you burn fat.
A typical diet plan consists of three phase of the oatmeal diet:
- Phase 1: First, a weekly plan of three meals a day with oatmeal is planned.
- Phase 2: After the first seven days of the oatmeal diet, reduce your oatmeal meals to two a day. In addition, eat plenty of fruits, vegetables, and lean meats and fish.
- In Phase 3, eat oatmeal at least once a day for the remaining three days to maintain your new body weight.
To make it effective and not too monotonous, oatmeal can be prepared as porridge, soup, or cereal. You can combine it with yogurt, milk, fruit, or vegetables.
You can drink water, fruit and herbal teas, and unsweetened vegetable juices. Sugar should be avoided if possible, as well as very sweet fruits. Examples are grapes and bananas. They raise blood sugar levels and cause cravings.
7-day oatmeal diet plan to lose up 10 pounds in a week
Day 1
Breakfast
A cup of coffee or tea
Oatmeal -1/2 cup
cup skim milk
1 tablespoon raisins
½ Spoonful of cinnamon
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
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
Conclusion
The Oatmeal Diet is definitely a way to lose weight in a sustainable and healthy way. However, your success will depend heavily on your persistence. Those who do not want to deal with counting calories and searching for recipes will not be happy or slim with this diet.
Keep reading: Golo diet: You Can Lose 20 Pounds In 2 Weeks With This Free Meal Plan!
