The Oatmeal Diet: How to Stick to the Program and Lose More Weight

Photo credit: Bigstockphoto
Photo credit: Bigstockphoto

The oatmeal diet is a simple weight loss program that promises healthy, gradual weight loss. Oats are high in fiber but low in fat and calories. They are a part of a healthy diet. Essentially, the oatmeal diet replaces all daily meals with oatmeal.

Studies show that the oatmeal diet is extremely beneficial to the health. In a research published on the Journal of Preventative Medicine, health experts found that people who eat oatmeal are less susceptible to cardiovascular diseases. That’s because oatmeal is loaded with soluble fiber that keeps the heart and arteries strong. Also, fiber contributes to a lasting feeling of fullness. This minimizes the risk of overeating or snacking.

When it comes to the oatmeal diet, the instructions are straightforward. But you can adjust the diet to shrink your waistline even more:

Step 1: Oatmeal for Breakfast

Start your day with a bowl of oatmeal. Add half a cup of oatmeal with half a cup of skim milk. Season with cinnamon or banana slices. By eating a serving of oatmeal first thing in the morning, you’ll feel full until lunch time. But if you feel hungry by mid-morning, you can snack on a serving of high-fiber fruits such as sliced apple or pears.

Step 2: Oatmeal for Lunch

For lunch, eat another half a cup serving of oatmeal and half a cup of flavored yogurt of your choice. By eating oatmeal with yogurt, you won’t get tired of the oatmeal taste. The probiotics in yogurt also enhance the weight loss benefits of oatmeal. Even better, friendly bacteria help keep the digestive system healthy. If you feel hungry during the mid-afternoon, you can snack on high-fiber vegetables such as celery, carrots or cucumber.

Step 3: Oatmeal for Dinner

You can either replace your meal with half a cup serving of oatmeal or eat a serving of oatmeal before the actual meal. If you ate oatmeal before dinner, you’ll eat less food. When it comes to dinner, get the low-calorie option. Boiled, skinless chicken breasts, steamed fish or a salad are great, low-calorie options for dinner. Finish the meal with a sugar-free pudding or a gelatin dessert.

Factors to Consider Before Trying the Oatmeal Diet

Limit Your Caloric Intake

You have to limit your caloric intake to just 900 to 1,200 during the first seven days of the diet. This will help flush the system of impurities and toxins. After the seven-day period, you can gradually increase your caloric intake to 1,000 to 1,300 for 30 days.

Minimum of 2 Servings of Oatmeal

The minimum serving of oatmeal you have to eat is two servings daily for 30 days. You can spread out the serving to other parts of the day. Do not consume less than 2 or you might not lose as much weight. Also, we recommend eating whole oatmeal and not instant oatmeal during the first seven days of the diet. Beyond the seven day mark, you can use instant oatmeal.

Improving the Flavors

You are welcome to add low-sugar, low-calorie flavorings and spices to boost the taste of the oatmeal. Berries, bananas, peanut butter and cinnamon are perfect flavor enhancers.

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