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What is the oatmeal diet?

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Whole grain oats are a main staple for healthy eating, but did you know that there was a weight loss diet based on eating oats? That’s correct, eating oatmeal can help you to lose weight! 

The oatmeal diet is a regimen that includes consistent consumption of oats in a consistent routine that is broken up into three separate phases. Oats are the primary focus of every meal in this strict weight loss diet.

Is this diet a fad? Does the oatmeal diet showcase results? If you are interested in learning more, continue reading about how eating oatmeal helps you lose weight.

Can I lose weight eating only oatmeal?

So, if your goal is to lose weight on the oatmeal diet, then obviously you want to know how effective it is. You may be wondering if you can actually lose weight by subsisting solely on oatmeal. 

The answer is yes, you can lose weight by eating only oatmeal. The low fat, low calorie food has been proven, among other health benefits, to be good for weight loss.

Oats are naturally dense complex carbs that contain high protein and fiber content, which gives you a sensation of fullness after consumption of a small portion. The satiated sensation stays longer than with other foods, keeping you from excess snacking and overeating. 

Eating oatmeal helps you lose weight by helping you lower your caloric intake, one of the basic components of losing weight.

Does oatmeal help lose belly fat

Another big thing people wonder about diets is whether or not they can help lose belly fat. Certain foods do help with belly fat reduction, but is oatmeal one of them? 

Oatmeal can help you reduce belly fat by helping you lose weight, but probably will not target your belly fat. Oatmeal, with fiber rich qualities, boosts your stomach’s digestive processes and requires the burning of fat and calories to fully digest.

However, the fat burned will be from every part of the body rather than solely from the belly. 

So the answer is yes, in a roundabout way; oatmeal does help lose belly fat, but from weight loss and fat reduction throughout the entire body, not specifically targeted at belly fat burning.

What happens if you eat oatmeal every day?

When making any dietary changes, you should consult a physician before radically reshaping your eating habits.

Obviously, drastically altering your diet will always result in some consequence, and whether that consequence is positive or negative depends on the changes made. 

Oatmeal is widely touted for the numerous health benefits it imparts. Consuming oatmeal on a daily basis incorporates these health benefits further into your life, with the caveat that you are not overdoing the toppings and sweeteners

Drenching your oatmeal in sugar or honey or piling on too many sweet driven toppings may serve to negate the positive effects of oatmeal consumption, turning a nutritious, low calorie meal into a fattening and unhealthy one. 

In general though, eating oatmeal every day will help eliminate digestive issues, give you more energy, improve blood pressure and blood sugar levels, and help you lose weight.

What is the oatmeal diet and will it help me to lose weight?

Can you eat oatmeal for 30 days straight?

The standard recommendation for the oatmeal diet is to eat whole grain oats for over two months. Should you be concerned about eating oat for more than 30 days in a row?

There are no negative physical health effects associated with consuming oatmeal for long periods of time. In fact, eating nothing but oatmeal for a period of time is probably one of the better things you can do for your body. 

Rich in fiber, plant based protein, and essential nutrients necessary for the human body, oatmeal is not lacking in the necessary ingredients for a healthy diet. 

The oatmeal diet eliminates the need to constantly count calories, will boost your physical health leading to a possible boost in mental health, and is cheap. 

The only issue with eating oatmeal for thirty days straight is that you may become bored, but this can be mitigated with the addition of flavor enhancers and healthy toppings, in moderation of course.

Enjoy a bowl full of oats knowing that a healthy body promotes a healthy mind!

Can I eat oatmeal 3 times a day and lose weight?

Since part of the oatmeal diet is a phase where oatmeal stars as the main course in all three meals of the day, you probably want to know if eating oatmeal three times a day will even lead to weight loss. 

Simply put, yes, it will. You can definitely eat oatmeal three times a day and lose weight so long as you restrain yourself from excessively adding toppings and sweeteners to your oatmeal. 

Remember that oatmeal itself does not have many calories, and the high fiber content helps you feel full when eating less. Therefore, eating only oatmeal will help you attain the calorie deficit needed to lose weight. 

Beware, too many toppings or sweeteners will ruin this by adding back the calories you lost by eating only oatmeal.

How much weight will I lose if I eat oatmeal every day?

So exactly what are the numbers here? How much weight can you lose by exchanging your current diet with an every day oatmeal diet? 

The results vary of course, since people’s bodies and circumstances are different, some people have more to lose and those gains may reflect against the average. Your choice of oatmeal flavor enhancers will of course also play a role in this equation. 

However, a conservative estimate would be a loss of up to four pounds a week, just from eating oatmeal. Over a two month period, some people have reportedly seen a weight loss of forty pounds from following the oatmeal diet. Some people have even lost five pounds in the first week of eating only oatmeal for each meal. 

Though you may not lose this much weight, depending on how much you exercise, you will definitely lose weight by eating a meal plan consisting of whole grain oats.

What are the health benefits of eating the oatmeal diet?

Oats are a whole grain that boasts a number of health benefits and well-balanced nutritional values that include omega-3 fats, plant based protein and both soluble and insoluble fiber. Not only that, but oats are packed with an array of essential vitamins and minerals such as folate, thiamin, iron, magnesium, manganese phosphorus and zinc.

We get it, oatmeal is extremely wholesome! But what are some benefits of eating oats everyday?

  • Oatmeal is rich in both soluble and insoluble fiber, which help to encourage a feeling of fullness, even after a relatively small size meal.
  • A diet including oats can reduce the amount of ‘bad’ LDL cholesterol without affecting the ‘good’ HDL cholesterol. This study demonstrated that eating oatmeal could be as effective as cholesterol lowering medication.
  • Oatmeal is a complex carbohydrate that generates a low glycemic index, which can help to stabilize blood sugar levels without excessive spikes in glucose.
  • Oats contain biological active compounds like beta-glucan, lignans, carotenoids, tocols, flavonoids and avenanthramides, which are beneficial for all aspects of health.
  • Oats are easy to cook and very inexpensive.

Risks of the oatmeal diet

As with any diet, it’s recommended to consult a doctor before starting a new eating regimen. However, a diet consisting of oatmeal does not pose extreme risk or side effects, unless of course you are allergic to oats.

Here are a few concerns in regards to the oatmeal diet:

  • Calorie intake levels are below that recommended daily intake (RDI) for safe and healthy weight loss.
  • Lack of variety in the diet makes it difficult to achieve sufficient nutritional intake.
  • The oatmeal diet significantly alters normal eating habits, which has the potential to backfire when dieting ceases and people return to normal patterns.

Which oats are best for fat loss?

For the best fat loss results, you should be eating the least refined and processed oats. This means you should choose steel cut oats, Irish oats or old-fashioned oats (rolled oats), which are much less processed, over instant oats and quick oats

You absolutely do not want to eat those pre-packaged, pre-flavored, sweetened oatmeal packets you cook in the microwave. This is because the little packers are absolutely loaded with sugar, and unhealthy preservatives and additives that not only add on unnecessary calories but are also just not good for your body in general. 

You should always choose to consume plain, unflavored, unsweetened oats and add your own healthy, natural toppings such as fruit and sweeteners in reasonable amounts. Avoid the trap of overly processed convenience.

7 Day Oatmeal Diet Plan

Adjust the plan to suit your eating preferences, however try to keep the calorie levels around the same amounts.

Day 1

Breakfast

  • ½ cup oatmeal
  • ½ cup skim milk or milk alternative
  • 1 banana
  • ½ teaspoon vanilla
  • coffee or tea

Morning Snack

A handful of almonds

Lunch

  • ½ cup oatmeal
  • ½ cup skim milk or milk alternative
  • ½ cup dried cranberries
  • 1 tsp. cinnamon

Afternoon Snack

1 apple

Dinner

  • 4 oz lean turkey burger
  • 1 whole wheat bun
  • 1 cup baked zucchini fries

Evening Snack

1 cup celery sticks

Day 2

Breakfast

  • ½ cup oatmeal
  • ½ cup skim milk or milk alternative
  • ½ cup raisins
  • ½ cup dried plums
  • coffee or tea

Morning Snack

½ cup blueberries

Lunch

  • ½ cup oatmeal
  • ½ cup skim milk or milk alternative
  • ¼ cup walnuts
  • 1 tsp cinnamon

Afternoon Snack

1 banana

Dinner

  • 4 oz lean sirloin steak
  • Large garden salad
  • 2 Tbsp Italian salad dressing

Evening Snack

Sugar-free pudding

Day 3

Breakfast

  • ½ cup oatmeal
  • ½ cup skim milk
  • 1 tablespoon raisins
  • ½ teaspoon cinnamon
  • coffee or tea

Morning Snack

2 small kiwi fruit

Lunch

  • ½ cup oatmeal
  • ½ cup low fat yogurt
  • 1 banana

Afternoon Snack

  • 1 Tbsp. peanut butter
  • 4 celery sticks

Dinner

  • 4 oz grilled chicken breast
  • Large green salad
  • ½ cup oatmeal 

Evening Snack

1 cup sugar-free jello

Day 4

Breakfast

  • ½ cup oatmeal
  • ½ cup low-fat yogurt
  • 1 cup blueberries
  • ¼ teaspoon nutmeg
  • coffee or tea

Morning Snack

1 apple

Lunch

  • ½ cup oatmeal
  • ½ cup vanilla nonfat yogurt
  • ¼ cup walnuts

Afternoon Snack

1 apple

Dinner

  • 4 oz broiled fish
  • 1 cup broccoli
  • ½ cup wild rice

Evening Snack

1 orange

Day 5

Breakfast

  • ½ cup oatmeal
  • ½ cup skim milk
  • 2 tablespoons raisins
  • ½ teaspoon cinnamon
  • coffee or tea

Morning Snack

Handful of almonds 

Lunch

  • ½ cup oatmeal
  • ½ cup low fat yogurt
  • 1 banana

Afternoon Snack

½ cup raw vegetable sticks

Dinner

  • 4 oz grilled tofu
  • Large green salad
  • ½ cup oatmeal

Evening Snack

Sugar-free jello

Day 6

Breakfast

  • ½ cup oatmeal
  • ½ cup skim milk or milk alternative
  • ½ cup raisins
  • ½ teaspoon cinnamon
  • coffee or tea

Morning Snack

½ cup blueberries

Lunch

  • ½ cup oatmeal
  • ½ cup low fat yogurt
  • 1 banana

Afternoon Snack

½ cup carrot sticks

Dinner

  • 4 oz grilled chicken breast
  • Large green salad
  • ½ cup oatmeal

Evening Snack

Sugar-free pudding

Day 7

Breakfast

  • ½ cup oatmeal
  • ½ cup skim milk or milk alternative
  • 1 tablespoon dried cranberries
  • ½ teaspoon cinnamon
  • coffee or tea

Morning Snack

1 Medium Apple

Lunch

  • ½ cup oatmeal
  • ½ cup low fat yogurt
  • 1 cup strawberries

Afternoon Snack

A handful of almonds

Dinner

  • 2 cups chicken soup
  • 2 cups mixed vegetables

Evening Snack

Sugar-free pudding

How to prepare oats for weight loss? There are plenty of tasty oatmeal diet recipes that will encourage weight loss. In fact, healthy overnight oats are perfect go-to for weight loss. Mash banana into the milk and yogurt or soak frozen berries in the oatmeal for a flavorful mixture that is going to arose your tastebuds.

Related: Are Overnight Oats Good for Weight Loss?

Exercise Recommendations:

30 minutes of exercise is recommended at least 3 days per week.

Oatmeal Diet: Final Thoughts

The bottom line is this: oatmeal is just plain good for you. It is good for your health and for weight loss, and eating it every day is very beneficial. 

However, any diet should be paired with exercise to maximize results. While eating only oatmeal for a time is good, it should not be done indefinitely. A balanced diet with oatmeal in it is best.

Be sure to review any diet changes with a doctor before getting started. 

Here is a great resource to consider if you would like to learn more about the oatmeal diet.

What are your oatmeal diet results? 
Share your oatmeal diet plan and what worked best for you!

Resources:

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