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
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Step 1
Eat nothing but oatmeal for the first 7 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 7 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.
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Step 2
CalendarFollow 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.
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Step 3
Blueberries and strawberriesImplement 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.
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Step 4
Drink water.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.
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Step 5
Lose the weight.Proceed with the diet for 30 days. After 30 days, you can slowly wean yourself over to a low-fat diet implemented by 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.
