Oat flakes are made from dry oat grains. Oats are considered a whole grain and have numerous nutritional benefits.
Oatmeal is a favorite breakfast for many, and its taste and nutrient content can be increased by adding fruit or other foods.
Given these facts, it is not unusual that an entire oatmeal diet has been created.
But is the oatmeal diet healthy and can it give you real weight loss results?
In the rest of the article, take a closer look at what the oatmeal diet is and if you want to try oatmeal for weight loss to achieve your goals.
What is the oatmeal diet?
The Oatmeal Diet focuses on oatmeal, as the name suggests.
But there’s more to it than just eating oatmeal. The basic concept is to eat oatmeal as a main dish for one or two meals each day.
There is also an oatmeal diet plan that includes two phases. They are:
Phase 1: For the first week, eat oatmeal for three meals every day. During this time, you should only eat whole oats, not instant oatmeal. You can eat fruit with oatmeal for snacks as well. Phase 2: After the first week or phase, you eat oatmeal for one to two meals a day with a healthy, low-fat option for other meals. In this phase, more fruits and vegetables are added and you are allowed to eat instant oatmeal.
Another option is a week-long meal plan that includes oatmeal for two daily meals. This is similar to the second phase of a two-phase option.
How to prepare oatmeal for weight loss?
If you want to know how to make oatmeal, the recommended serving size when preparing it is half a cup.
If you’re wondering if oatmeal needs to be cooked, the answer is – not necessarily! It doesn’t matter whether you prepare them by boiling them, soaking them in water/milk overnight or simply eating them raw and crunchy.
When following this diet plan, oatmeal is your main intake for breakfast and lunch.
It allows adding or consuming a small amount of skimmed milk and some fruit on the side like a banana, as well as low-fat yogurt. Cinnamon is also a great addition for flavor.
You will have a healthy morning meal, which is usually fresh fruit, and an afternoon snack of raw vegetables or nuts.
For dinner, the plan includes some type of grilled chicken, fish, a small lean steak, or even a turkey burger with zucchini fries. And, for a treat, it allows for a low-calorie dessert after dinner.
Nutritional value of oatmeal
As mentioned, oats are a whole grain and can be part of a healthy diet. They also belong to foods very rich in fiber and protein.
Half a cup of oats (100 grams) contains the following nutritional value:
dietary fiber – 10 grams protein – 13 grams fat – 6.5 grams sugar – 1 gram calories – 389
Oats also contain 2 percent of the recommended daily amount of calcium and 6 percent of iron, and are very low in calories and have only 1.5 grams of fat.
Benefits of eating oatmeal include reducing the risk of heart disease and colorectal cancer.
Whole grains like oats can also help lower high blood pressure and aid digestion. Oatmeal can definitely be part of a healthy diet.
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Risks of eating oatmeal
Oats and oatmeal offer numerous benefits for your overall health. However, you must be aware of some risks when eating oatmeal.
As always, you should consult your doctor before starting any diet plan.
The oatmeal diet is very low in calories, and some doctors may consider the calorie count too low to maintain a healthy diet.
Therefore, you may need to increase your daily calorie intake by adding more than the foods listed in the oatmeal diet plan.
Diet with oatmeal is restrictive. The monotony of eating oatmeal for one or two meals every day can make sticking to it difficult. This can make it harder for you to lose weight.
The risk of consuming an oat diet can be reduced by adjusting the meal plan. In addition to increasing your calorie count to the amount recommended by your doctor, you can add more variety by using extra vegetables and other healthy side dishes, including different fruits.
This strategy can help with the monotony of such a restrictive diet.
Can Oat Cereals Help You Lose Weight?
If followed properly, the oatmeal diet can help you with your overall weight loss plan. The meal plans are low-calorie and low-fat and include healthy food choices.
Oatmeal alone can help you lose weight because it will help you feel fuller longer than other foods. The fiber content of oatmeal can also help the digestive system.
As with any healthy lifestyle or diet plan, it is recommended that you include some form of exercise on a daily basis.
This will increase the number of calories you burn each day, as well as keep your body in shape and reduce the potential for muscle loss.
Use oats as part of a healthy diet
Oatmeal is a good choice to include in any healthy diet.
It will improve your heart health and overall health. If done correctly, the oatmeal diet can be an effective way to lose weight.