What Is The Oatmeal Diet – Does It Really Work?

You may be wondering what is the Oatmeal Diet and how does it work? Can it actually help to slim down your belly and help you to lose weight?

This popular, trendy diet claims that it can help you to lose weight without having those annoying hunger pangs and loss of energy.

Oatmeal is a healthy food, so it comes as no surprise that there would be a diet based around it. But can it really give you the results that you hope for?

Let’s dive deeper into what is the Oatmeal Diet to see if it might be right for you.

What Is The Oatmeal Diet Plan?

Oatmeal is a hearty, breakfast cereal made from dry oats that is generally eaten on cold, winter mornings. 

The Oatmeal Diet is a 3-phase plan where oatmeal becomes the focus of each meal in the day. 

This simple plan claims to help people reach their weight loss goals through a healthy eating approach.

The fiber in the oatmeal works to help fill you up with soluble fiber. Sufficient fiber intake is especially important for weight loss as it helps to stabilize blood sugar which in turn helps to control food cravings.

Oatmeal is also known to help reduce cholesterol, which is important for good heart health.

How Does The Oatmeal Diet Work?

The first phase of the Oatmeal Diet is the strictest and most severe. It is extremely low-calorie which may be dangerous. Therefore, this stage is designed to last for one week.

The calorie count for the first phase is 900 – 1200 per day. Keep in mind, this is considered very low for most people.

During phase 1, only whole oats should be eaten. Think rolled oats, Irish oats or steel-cut oats.

Some fruit can be had with the oatmeal and as snacks in between meals. However, if you were to eat just this, your calories would be in around the 450 range, which is severely low.

The second and third phases of this diet are a little more lenient, but are still based around eating a lot of oatmeal. Each of these phases are a month long.

During phases 2 and 3, you are allowed to eat instant oatmeal for 1 or 2 meals each day with the other meals revolving around low-fat choices.

Fruits and vegetables are also incorporated in a more balanced way during these phases.

Here is a sample of a day in Phase 2 on the Oatmeal Diet.

 

 

Phase 2 and 3 of The Oatmeal Diet

Phase 2 of the diet is done for 30 days. You eat oatmeal with each meal. However, it can be instant.

Add a half cup of fruit during the morning and a half cup of vegetables in the afternoon. The total daily calories increases to about 1000 – 1300 per day. Keep in mind, this is still extremely low for the average person.

Phase 3 is another 30 days. However, the details are vague.

The diet suggests eating low-cal with one snack and one serving of oatmeal per day. Calories should be kept between 1000 and 1400 with very low fat.

After you have finished the diet, you can go back to a more normal caloric way of eating. However, this is not thoroughly explained. In addition, dieters have not learned any sustainable lifestyle changes.

In order to not regain weight quickly, it is advisable to increase your calories only slowly over time.

Things like fruit, nuts, and spices such as cinnamon can also be added to your oatmeal to help improve the flavor. However, be careful not to add too many toppings as they can throw off your low calorie requirements.

The goal is still to keep your calories down. So some counting will probably be required.

For more information on healthy foods that can help you burn fat, read 20 Superfoods For Weight Loss here.

What Kind Of Oatmeal Should I Eat?

It is important to always eat oatmeal that is the least processed when you are in phase 1 of the Oatmeal Diet. 

Try to look for steel-cut oats, Irish oats or rolled oats that are not instant.

Any kind of oats that are labelled instant may contain preservatives and added sugar (which is what you want to avoid).

Healthy Benefits of The Oatmeal Diet

Oats are a very healthy, nutritious, whole grain. They contain things like omega-3 fatty acids, soluble and insoluble fiber, plant-based protein and many vitamins and minerals which our bodies require.

In fact, just one 1/2 cup serving of cooked, steel-cut oatmeal contains:

• 150 calories
• 5 grams of plant-based protein
• 4 grams of fiber
• 2 grams of fat

The fiber in oatmeal helps to provide a feeling of fullness which is helpful when trying to lose weight.

Studies have shown that eating oatmeal on a regular basis can reduce ‘bad’ LDL cholesterol levels. That is important for good heart health and lowering risks for cardiovascular disease.

This diet is also very cost-effective because oats are generally not very expensive.

They are also quick and convenient to prepare. In addition, there is little prep time involved.

Learn More About The Benefits of Eating Oatmeal Every Day

 

Other Oatmeal Benefits

Eating oatmeal also helps to stabilize blood sugar levels because it is considered a low glycemic food scoring under 55. Compare that to other breakfast favorites like cold cereal which often have a score over 70.

Oatmeal contains antioxidants and compounds that help with overall health and may be beneficial to reducing cholesterol, some cancers, inflammation and protecting against heart disease.

The Oatmeal Diet Risks

Always consult a doctor before starting any weight loss regimen. 

Oatmeal is a healthy food to incorporate into your diet. However eating such a low-calorie diet based around one main food does not mean it is a healthy approach to weight loss.

There is no research that supports its claims.

Some factors to take into consideration that could be problematic include the following:

• the daily calorie amounts are very low and are less than what is deemed ‘healthy’ for RDI standards (most diets don’t recommend going below 1200-1400 calories per day)
• it is a super restrictive diet which can become boring and difficult to maintain
• boredom from this plan could lead to cheating
• this is a radical change to daily eating which means it is not meant to be done indefinitely
• there is no post-diet support to help with long-term weight loss maintenance

Can You Lose Weight on The Oatmeal Diet?

The short answer is yes. If you carefully follow the plan, you can lose weight on the Oatmeal Diet, as it is based on low-calorie and low-fat foods and lots of oatmeal.

Oatmeal is helpful with weight loss because it keeps you full longer due to its fiber and ability to stabilize blood sugar levels. 

As with any diet, regular exercise is always encouraged. Exercise will help maintain your muscles, improve caloric burn and help to keep you fit.

There is no guarantee for how much weight you can lose on the Oatmeal Diet.

Each body is different and weight loss will vary by level of consistent effort. The optional foods you choose to eat will also play a role in the amount of total calories consumed.

On this low-fat, low-calorie plan, some users of the plan lost up to 4 pounds per week, with some losing up to 40 pounds by the end of the diet. 

However, experts suggest that healthy, realistic and maintainable weight loss should be in the range of 1-2 pounds per week.

The Oatmeal Diet For Belly Fat Loss

Many people wonder if they can lose belly fat by going on the Oatmeal Diet. 

Oatmeal alone probably won’t flatten your stomach. But this diet can help you to lose weight overall, which in turn will help shrink your belly.

Who Should Avoid The Oatmeal Diet

Anyone who is gluten-sensitive or allergic to oats should definitely avoid the Oatmeal Diet.

Oats are gluten-free naturally. However, they are often grown and processed in areas and facilities that could be cross contaminated.

You should not do this fad diet if you are nursing, pregnant, under the age of 18 or on medications. Always check with your doctor before starting any weight loss plan.

The Oatmeal Diet Final Thoughts

Oatmeal is a whole grain food that offers many healthy benefits. A daily serving of oatmeal can keep you healthy and assist in weight loss.

Although fat loss is possible on this diet, the first phase is too low in calorie restriction and may even be dangerous. 

As with any fad diet, the Oatmeal Diet should not be considered a long-term solution for healthy weight loss. 

Instead, eating a balanced diet combined with regular exercise will provide a healthy, sustainable way to lose weight for good.