Oatmeal Diet is not a new diet program but exists for years now and used primarily to help combat serious health conditions such as weight gain, diabetes and heart diseases.
Obviously, this diet centers around eating oats daily and can be taken either through a two phase diet, or a six-day meal plan.
So the question is, will this type of diet regimen finally help you lose weight? How does it compare to other more known diets of today?
Read on and see how oatmeal can help you lose weight while providing a big boost on your health.
What is Oatmeal Diet?
First off, oatmeal is derived from dry oats and is one of the most popular wholegrain that provides numerous health benefits.
Most people prefers oatmeal as their breakfast dish as it is easily to prepare and can be packed as morning snack or mixed with other foods.
So it is not surprising that a diet existed based on this food. And here we are now discussing what oatmeal diet really is.
According to diet experts, Oatmeal Diet is more than just eating oatmeal daily. But the concept is to eat oatmeal as your main course up to 2 meals each day. So you have to incorporate oats to your diet twice daily.
Dieters use the so called “oatmeal diet plan” that is composed of two phases:
- Phase 1 – Eat oatmeal for three meals a day for the first week. You are only allowed to eat whole oats and avoid instant oatmeal. Fruits with oatmeal for your snack is highly recommended.
- Phase 2 – After the first phase, you should eat oatmeal for one to two meals daily, in conjunction with healthy and low-fat option for the rest of the day. More fruits and vegetables are required at this phase and instant oatmeal is now allowed.
Other dieters takes a different approach. They use a six-day meal plan, where you are required to eat oatmeal for two of your daily meals.
Yes, this is similar to Phase 2 above but the only difference is that, you would just skip the next seven days of oatmeal for every meal.
What Foods are Allowed?
According to seasoned dieters, you can start by taking only oatmeal for breakfast and lunch. You may add a small amount of skim milk and some fruit as your side dish.
For your morning and afternoon snack, take either fresh fruit or raw vegetables or nuts.
Dinner time usually include chicken, fish or a lean meat. You can have it either grilled or steamed. Some dieters cheat themselves with a low-calorie dessert after dinner.
Benefits of Oatmeal Diet
As mentioned above, whole grains such as oats are healthy options for any diet and are highly beneficial.
A half-cup of oats cooked in water can provide you with 2 grams of dietary fiber, 3 grams of protein, with no sugars, less calories and only half a gram of fat.
Aside from these facts, oats also provide enough amounts of calcium and iron, both of which are essential to your health.
Here are some of the health benefits of eating oatmeal.
Lowers Your Risk of Heart Diseases
A bowl of oats provide omega-3 fatty acids and potassium, which helps benefit your heart’s function.
Aside from these compounds, oats are high in soluble fiber which can help lower your levels of bad cholesterol and helps keep your arteries clear.
Whole grains such as oats can also help fight against high blood pressure.
Oats are proven to help reduce your risk of heart disease. That is why the FDA approved the heart health claims for oatmeal and other foods made from whole oats such as oat flour and oat bran.
Fights Inflammation
What makes oatmeal as anti-inflammatory food?
Well, studies shows that antioxidants found in oats have potent anti-inflammatory properties.
Plus, high fiber foods such as whole grain oats have natural health properties that fights inflammation. So both antioxidants and fiber in oats can highly improve your inflammation issues.
Helps Maintain Healthy Blood Sugar Levels
Unlike other carbohydrate-rich grains, oatmeal has a low glycemic index, which helps maintain healthy glucose levels.
This means that oats can be very beneficial for people with diabetes, especially those individuals who are having a hard time controlling their blood sugar levels.
Oat’s fiber is also the culprit why this herb is so beneficial for blood sugar control. Fiber helps you feel full longer, keeping you from eating sugar foods.
Fights Digestive Problems
You probably see this coming right? Healthy digestion means efficient nutrient absorption and improve bowel health. All these benefits can be acquired by simply increasing your intake of oatmeal.
With oats having high amounts of fiber (some being insoluble fiber), it is quite obvious that oatmeal can help regulate your digestion and improve other digestive functions.
Oats helps your stool softer, which helps minimize your need to strain when you are in the restroom. Oats can also help improve your bowel movements, keeping things moving smoothly.
And regular bowel movements help remove toxins from your body which helps reduce your risk of colorectal cancer.
Promotes Weight Loss
Since whole grains such as oats have fiber, it can help improve your overall weight loss.
Oatmeal Diet in particular promotes low-calorie, low-fat and urges you to include healthy food choices, all of which promotes weight loss.
But oatmeal itself can help you lose weight because of its fiber, which helps you feel fuller longer. So it is a natural appetite suppressant.
And since it helps improve your digestion, oats can definitely trigger weight loss for you.
If combined with a healthy diet and regular exercise, oatmeal diet can help you achieve your desired weight.
Are there Any Risks with Oatmeal Diet?
Oatmeal Diet is likely safe to most dieters as oats are generally a safe food.
But since the diet is a low-calorie diet and too restrictive, your physician may consider the calorie count to be too low to promote a healthy diet.
One may also find it hard to stick with Oatmeal Diet as you need to eat oatmeal for two meals a day.
So like other diet plans out there such as The Bible Fast, Cruise Control Diet or Paleo Diet, you should consult your doctor first before you try Oatmeal Diet.
Good thing that you can add some variety to your meal such as using vegetables and fresh fruits. This can also negate the dull taste of oatmeal.
But Wait, Oatmeal Can Also Help You Gain Weight!
Oatmeal Diet can truly promote weight loss if followed correctly. And we all know that oatmeal is a very nutritious food that promotes dozens of health benefits as I mentioned above.
With its protein, iron, potassium, calcium, antioxidants, omega-3 fatty acid and fiber, it seems nothing can go wrong with adding oatmeal to your daily meals.
If that is what you think, you are wrong!
It is impossible for Oatmeal Diet to help you lose weight if you make simple mistakes. Yes, it can sabotage all your weight loss efforts.
First thing to do is to avoid serving yourself too much. Eating oatmeal in an exaggerated manner can leave you feeling more uncomfortable, which leads to more mindless eating instead of controlled cravings.
Another way of sabotaging your diet is by using unhealthy toppings for your oatmeal. This include sugary and high calorie toppings such as chocolates, brown sugar, artificial sweeteners and many others.
So instead of doing this two major mistakes, I suggest that you use fresh fruits and vegetables instead.
Bottom Line
Oatmeal Diet isn’t a sure fire way to lose weight. Just like other weight loss diet plans, you need to pour in some effort and sacrifice to be able to achieve successful weight loss.
As I mentioned above, eating oatmeal alone has its perks for you. It is quite beneficial for your heart, digestion, inflammation problems and many others.
Plus, if you are bored to the old regular oatmeal, you can mix and match toppings to get a different-tasting bowl each meal. This way, you can enjoy Oatmeal Diet to the fullest.
If you have your own diet plan, oatmeal is also a good choice to incorporate to your own healthy diet regimen. It will certainly promote good heart health and overall health.
And if done properly, Oatmeal Diet can be an effective way to lose weight!
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References:
How to Eat Oats to Lose Weight
by: Sylvie Tremblay
https://www.livestrong.com/article/198333-how-to-eat-oats-to-lose-weight/
Shor and Long-Term Effects of Wholegrain Oat Intake on Weight Management and Glucolipid Metabolism in Overweight Type 2 Diabetics: A Randomized Control Trial
by: Xue Li, Xiacia Cai, Xiaotao Ma, Lulu Jing, Jiaojiao Gu, Lei Bao, Jun Li, Meihong Xu, Zhaofeng Zhang and Yong Li
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5037534/
Oats
by: Harvard School of Public Health
https://www.hsph.harvard.edu/nutritionsource/food-features/oats/
Oatmeal’s Health Claims Reaffirmed, Study Suggests
by: Science Daily
https://www.sciencedaily.com/releases/2008/01/080108102225.htm
Heartier Benefits Seen from Oatmeal
by: Miranda Hitti
https://www.webmd.com/cholesterol-management/news/20080111/heartier-benefits-seen-from-oatmeal
Oatmeal and Diabetes: The Do’s and Don’ts
by: HealthLine
https://www.healthline.com/health/diabetes/oatmeal
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