How to Do the Oatmeal Diet

Oatmeal is a healthy diet food.

Oatmeal gives us our share of vitamins, minerals and antioxidants that our bodies need each day to function properly. Oatmeal is also a good source of protein, complex carbohydrates and iron. Another health benefit to eating oatmeal is that the nutrients and fiber it contains can help you lose weight and fight off certain types of cancer. By following a strict 30-day regimen of eating three meals of oatmeal a day and a low-fat snack in between, you will be well on your way to losing as much as 2 to 5 lbs. per week on the oatmeal diet.

Things You'll Need

• Oatmeal, whole (quick or instant)
• Oatmeal granola bars, snacks (12 grams of whole grains per serving)
• Water
• Fat-free skim milk
• Fresh fruit
• Raw vegetables
• Pen
• Notepad

Instructions

1. Eat nothing but oatmeal for the first seven days of the diet. Eat only a 1/2 cup of oatmeal per meal. Eat whole oatmeal, not processed or instant oatmeal during this initial phase. Do not eat processed oatmeal snacks or granola bars for the first seven days of the diet. If you need to drink milk with your oatmeal, use less than a 1/2 cup, and make sure the milk is fat free or skim. Keep your calorie consumption between 900 and 1,200 calories per day. Record what you eat with a pen and notepad.

2. Follow the oatmeal diet for the next 30 days by eating three square meals a day that include at least 1/2 cup of cooked oatmeal. You may also eat instant oatmeal at this time, but be sure to keep the fat and sugar content below 60 percent of the total amount of the meal. Keep each serving below 300 calories. Keep your calorie consumption between 1,000 and 1,300 calories a day.

3. Implement healthy snacks in between the three meals. For a snack between breakfast and lunch, each 1/2 cup of fruits such as blueberries, strawberries, bananas, apples, oranges and seedless grapes. For snack between lunch and dinner, allow yourself a 1/2 cup of fresh, raw vegetables such as carrot sticks, celery sticks and green peppers slices. Stay away from melons and high starchy vegetables such as potatoes.

4. Exercise up to 30 minutes a day, three to five times a week, and drink eight 8-oz. glasses of water each day. Record what you eat and how much you exercise on a pen and notepad.

5. Proceed with the diet for 30 days. After 30 days, you can slowly wean yourself over to a low-fat diet including oatmeal. Eat just one oatmeal serving as your meal, and one oatmeal snack in place of another. Introduce yourself to lean meats such as chicken and grilled fish. Allow yourself to eat full servings of fruits and vegetables with every meal. Continue to exercise and drink plenty of water.

Tips & Warnings

• Stay away from soda and fruit juice while on this diet. Drink as much water or flavored water as you can.

• If eating instant oatmeal, check the sugar content, and avoid oatmeal that has a high amount of added sugar to the serving.

• Watch out for oatmeal snacks that carry a lot of artificial sweeteners and added sugars. These can hold hidden calories that will stall your weight loss or make you gain weight.

• Oatmeal will help lower your cholesterol and helps keep your heart healthy.

• Keeping a weight loss journal well help track your progress along the way as you lose weight.

• Consult with your physician before beginning any diet or exercise.

• If you are following a strict health regimen under a physician's order, consult with your physician first.

• Beware that the caloric requirements of this diet are under what is consdiered safe and effective for weight loss.

• Any diet that limits and restricts food intake to certain foods or food groups may cause malnutrition.

• The oatmeal diet may lead to yo-yo dieting because of the drastic change in eating patterns.

Resources

• Read this Article in Spanish
• EveryDiet.org: Oatmeal Diet