Oats For Weight Loss – Exercises And Foods To Eat & Avoid

Oats recipes for weight loss are the new trend worldwide. Oats are famous for being one of the healthiest whole-grain foods that promote weight loss. They are high in minerals, protein, fiber, and vitamins (1). Moreover, their high fiber content promotes satiety, thus decreasing your energy intake (2).

So, following an oatmeal diet and replacing the meals completely with oats keeps your hunger in check and helps you shed 15 to 20 lbs within 6 to 8 weeks. Sounds great, isn’t it? In this article, we have explored a seven-day oatmeal diet strategy and a recipe for each day. So, let’s get started.

Oats For Weight Loss

The basic principle behind the oatmeal diet is to replace major meals with oats. This diet plan has three phases:

Phase 1

In this phase, you will have oatmeal three times a day (whole oats, not instant oats). For the other three meals, including fresh fruits and fruit juices, veggies, and a good source of protein.

Phase 2

This phase includes eating whole oats two-three times a day, along with half a cup of fruits or vegetables with each meal. You can also start practicing stretching exercises, yoga, or walking.

Phase 3

This is the phase in which you come back to your normal eating routine. However, be sure to eat healthily and include oats at least for one meal per day.

7-Day Oatmeal Diet Plan (With Recipes For Each Day)

This 7-day diet plan is a balanced calorie diet that requires you to replace at least two meals of the day with oatmeal. Phase 1, includes oatmeal three times a day in your diet for two days. In Phase 2, include oatmeal two times a day for the next two days to lose a significant amount of weight. Finally, in Phase 3, have oatmeal at least once a day for the remaining three days to maintain your new bodyweight.

Note: This is a sample diet plan. You can change the components of the meals as per your convenience.

Phase 1 (Day 1 & Day 2)

Vegetarian Alternative: For dinner, you can have a bowl of baked beans or a bowl of sprout salad.

Recipe – Oatmeal With Vegetables

Ingredients

How To Prepare

Day 2 

Vegetarian Alternative: For dinner, instead of chicken cubes, you can add mushrooms or soy cubes or use mixed lentils.

Recipe – Oatmeal With Lentils And Chicken Cubes

Image: Shutterstock

Ingredients

How To Prepare

Phase 2 (Day 3 & Day 4)

Vegetarian Alternative: For dinner, instead of salmon, use kidney beans.

Image: Shutterstock

Ingredients

How To Prepare

 Day 4

Recipe – Oatmeal Balls In Asian-Style Gravy

Image: Shutterstock

Ingredients 

How To Prepare 

Phase 3 (Day 5 – Day 7)

Recipe – Oatmeal Rava Dosa

Ingredients

How To Prepare

 Day 6

Vegetarian Alternative: For lunch, instead of chicken clear soup, you can have baked veggies or vegetable clear soup.

For dinner, instead of tuna, use soy cubes or soybeans.

Recipe – Tuna-Oatmeal Lettuce Boats

Image: Shutterstock

Ingredients

How To Prepare

Day 7

Vegetarian Alternative: Instead of eggs, use button mushrooms or kidney bean chili.

Recipe – Mexican-Style Oatmeal With Fried Egg

Image: Shutterstock

Ingredients

How To Prepare

It is important to know which type of oatmeal should be used for delicious weight loss recipes and result in optimum weight loss.

Know Your Oats Better – What Type Of Oats Is

Good For You?

Foods To Eat

Spinach, broccoli, chicken breast, fish, turkey, tea, fat-free yogurt, lettuce, berries, celery, any fruit, carrots, radish, beetroot, sweet potato, beans, lentils, mushrooms, honey, maple syrup, lemon, and lime.

Foods To Avoid

Sweetened or aerated drinks, alcohol, artificial sweeteners, high sodium foods, packaged fruit juices, flavored yogurt, donuts, and cornbread.

Is The Oatmeal Diet Effective For Weight Loss?

Oatmeal is a healthy option for weight loss. However, the amount of weight loss varies based on body type, lifestyle, and exercise habits. Following the oatmeal diet with regular exercise can help you lose 15-20 lbs in a span of 2 months.
The dietary fiber in whole oats helps to provide satiety and reduces weight and abdominal fat (3), (4).

Since this is a fad diet plan, it is not recommended for long-term results.

Consult your nutritionist for a balanced approach.

Role Of Exercise During The Oatmeal Diet

Benefits Of The Oatmeal Diet

Side Effects Of The Oatmeal Diet

Having oats for weight loss is a good option to kick-start your journey. But this diet plan will not give long-term results. Hence, it is important to consult a dietitian if you need a sustainable approach.

Frequently Asked Questions

Is oats with milk good for weight loss?

Oats are rich in fiber and essential nutrients. Fiber offers satiety and makes you feel full for a long time. Oats with milk is a healthy option to make your breakfast nutritious and is also beneficial for weight loss. Make sure to add whole fruits and nuts to make it healthy.

Can I eat oatmeal every day?

Yes, you can include oatmeal every day in your diet plan. Opt for various other recipes with oats along with a bowl of fruits, vegetables, and proteins to create a balanced meal.

Do oats help to reduce belly fat?

There is no specific food that will help reduce your belly fat. You need to opt for a holistic approach, like eating healthy, exercising, and improving lifestyle. Oats are one of the healthiest options to start this journey.

Can we eat oats at night for weight loss?

Yes, you can consume oats at night for weight loss. It is better to make different recipes with oats for your dinner instead of oats with milk.

How many pounds can I lose by following the oatmeal diet?

If you follow the phases strictly and prepare oats without sugar or artificial sweetener, you can lose up to 20 pounds within 6 weeks. You can also speed up the process if you start working out from Phase 2 regularly.

Is oatmeal good for you if you are on another diet?

Yes. You can have oatmeal even if you are following another weight loss diet plan. It is high in fiber, which will prevent fat accumulation. It will also help you if you experience constipation.

I am in Phase 2 and have not lost weight. Help.

Weight gain is a result of many factors. It can be uncontrolled eating, slow metabolism, medical conditions, and genes. If you have not lost weight, it can be due to not following the diet guidelines properly or because of your medical condition. Please consult your doctor or dietitian.

Can breastfeeding moms follow the oatmeal diet?

Wait a little longer before you start working on losing your pregnancy weight. Consult your doctor.

Can I eat mangoes or any other high glycemic index fruits while I am on this diet?

There is nothing wrong with eating local fruits, even when they are on the higher end of the glycemic index scale. If mangoes grow in your country, enjoy them. However, be sure not to overeat. Fat accumulation takes place when we eat more calories than we burn. Fruits are enriched with nutrients, and eating them in limited quantities will not harm you.

Merlin Annie Raj

(MSc (Nutrition & Dietetics), RD)

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