How to Do the Oatmeal Diet


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 could be well on your way to losing as much as 2 to 5 pounds per week on the oatmeal diet. This is considered a fad diet, and it is not advised to limit your nutritional intake to one type of food as you will be missing out on important nutrients, according to the Academy of Nutrition and Dietetics. Speak to your doctor before going on a diet that consists primarily of oatmeal.

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
  • 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.

  • 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.

  • 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.

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

  • 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

  • Avoid soda and fruit juice while on this diet. Drink water or flavored water.
  • 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 contain artificial sweeteners and added sugars. These can hold hidden calories that may stall your weight loss or make you gain weight.
  • Oatmeal helps 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 considered safe and effective for weight loss.
  • Any diet that limits and restricts food intake to certain foods or food groups is a fad diet and may cause malnutrition.
  • The oatmeal diet may lead to yo-yo dieting because of the drastic change in eating patterns.

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