Want to lose weight quickly and easily, while eating only nutritious food? The Oatmeal Diet claims you can do just that. In fact, supporters of the Oatmeal Diet claim you can lose up to 4 pounds in one short week on the diet. Better yet, the Oatmeal Diet promises to deliver those lost pounds without the nagging hunger and annoying dip in energy that come with other diets.

But is the Oatmeal Diet everything you are wishing for? If you are looking to jump start your weight loss journey, it might be just what you are looking for. But while it may help you uncover your best bikini body, if you are looking for a long term diet solution, you might want to look elsewhere.

Read on to find out what the Oatmeal Diet is, who it’s good for, and if you can eat anything other than oatmeal while following the diet plan.

What is the Oatmeal Diet?

The Oatmeal Diet is a simple weight loss program that promises weight loss the “healthy” way. By essentially replacing all daily meals with oatmeal, the Oatmeal Diet fills you up with high fiber but low calorie food.

The Oatmeal Diet breaks down into 3 phases with the first phase being the most restrictive. Though the first phase is very restrictive, it lasts only a week. The second and third phase are both more balanced and last a month each. Both the first and second phase are very low in calories. All phases of the diet incorporate lots of oatmeal.

Does it work?

Whether or not the Oatmeal Diet works for you will vary based on your health goals and your personal tastes. If your goal is to jump start your weight loss journey and transition into a lasting healthy lifestyle, then it might work for you. However, if you don’t like oatmeal or can’t eat oats, then the diet is definitely not the right approach for you.

The diet’s supporters love that it pumps you full of good for you oats but ignore that it limits the variety of food you can eat. Limiting the food you can eat both cuts down on the calories you consume and cuts down on the variety of nutrients you take in. Your body needs a variety of nutritious food to keep itself running in top shape.

Who is the Oatmeal Diet best for?

two-bowls-of-oatmealThe Oatmeal Diet suits people looking to lead a healthier lifestyle and lose a few pounds. If you are looking for a way to lose weight fast and not seeking a long term commitment, this is not the plan for you.

The first week of the diet plan may turn you off if you are not into following highly restrictive diets. However, it may appeal to you if you are looking for quick results.

The last phase of the Oatmeal Diet may appeal to those looking to make a permanent lifestyle phase. The third month of the diet is really just healthy eating with a focus on lower fat choices and more oatmeal.

The Oatmeal Diet: Pros and Cons

When deciding whether or not you want to give the Oatmeal Diet a try, you should carefully weigh the pros and cons. Changing your diet is a serious decision and requires a lot of commitment.

Pros:
  • The diet offers some nutritional value.
  • The last 2 phases of the diet can teach you to live a healthy lifestyle.
  • Oatmeal has a number of documented health benefits including reducing cholesterol and cancer risk.
  • May offer visible results.
  • No cooking skills required.
Cons:
  • The first week of the diet is dangerously low in calories.
  • Eating a lot of oatmeal may get boring.
  • You have to do some calorie counting.
  • Eating that much fiber may cause some gi distress.

The Oatmeal Diet Meal Plan Phases

The Oatmeal Diet is broken down into 3 phases. The first phase lasts a week, while the next 2 phases each last a month. The first week is the most intense phase and has the lowest calorie count. The diet becomes increasingly less restrictive as the phases progress.

Phase One: The First Week

  • Dieters only eat oatmeal.
  • You can eat ½ cup of oatmeal for each meal with a ½ cup of skim milk.
  • You can only eat whole oatmeal, not instant.
  • No granola bars or instant oatmeal during this phase.
  • Total calories consumed should be between 900 and 1200.

Phase Two: Weeks 2-5

  • 1/2 cup of oatmeal is eaten with each meal.
  • Instant oatmeal is now allowed.
  • A snack of 1/2 cup of fruit is allowed in the morning.
  • A snack of 1/2 cup of vegetables is allowed in the afternoon.
  • Calories consumed during this phase should stay between 1000 and 1300.

Phase Three: Weeks 6-10

  • Eat a normal, low calorie diet but stick to 1 snack and meal of oatmeal daily.
  • You should limit fat intake while on this phase of the diet.
  • Calories still matter. Aim to keep your calorie count low.

Oatmeal Diet Sample Meal Plan

DAY 1DAY 2DAY 3DAY 4DAY 5DAY 6

BREAKFAST 

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

MORNING SNACK

½ cup blueberries

LUNCH

½ cup oatmeal
1/2 cup low fat yogurt
1 banana

AFTERNOON SNACK

½ cup raw vegetable sticks

DINNER

4 oz grilled chicken breast
Large green salad
½ cup oatmeal

EVENING SNACK

Sugar-free pudding

BREAKFAST 

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

MORNING SNACK

½ cup blueberries

LUNCH

½ cup oatmeal
1/2 cup low fat yogurt
1 banana

AFTERNOON SNACK

½ cup raw vegetable sticks

DINNER

4 oz grilled chicken breast
Large green salad
½ cup oatmeal

EVENING SNACK

Sugar-free pudding

BREAKFAST 

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

MORNING SNACK

1 apple

LUNCH

½ cup oatmeal
1/2 cup low fat yogurt
1 cup strawberries

AFTERNOON SNACK

1 banana

DINNER

4 oz broiled fish fillet
1 cup broccoli
1 cup wild rice pilaf

EVENING SNACK

1 cup celery sticks

BREAKFAST 

½ cup oatmeal
½ cup skim milk
1 banana
coffee or tea

MORNING SNACK

½ cup blueberries

LUNCH

½ cup oatmeal
½ cup skim milk
1/4 cup walnuts or almonds
1 tsp cinnamon

AFTERNOON SNACK

½ cup raw vegetable sticks

DINNER

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

EVENING SNACK

1 cup sugar-free jello

BREAKFAST 

AA½ cup oatmeal
½ cup non-fat Greek yogurt
1 cup blueberries
coffee or tea

MORNING SNACK

2 kiwi

LUNCH

½ cup oatmeal
½ cup skim milk
1/2 cup dried cranberries
1 tsp. cinnamon

AFTERNOON SNACK

1/2cup of raw almonds

DINNER

4 oz lean sirloin steak
3 cups green salad
2 tablespoons light salad dressing

EVENING SNACK

1 orange

BREAKFAST 

½ cup oatmeal
½ cup skim milk or milk substitute
½ cup raisins
½ cup dried apricots
coffee or tea

MORNING SNACK

1 apple

LUNCH

½ cup oatmeal
½ cup low fat yogurt
1/4 cup walnuts

AFTERNOON SNACK

½ cup raw vegetable sticks

DINNER

4 oz grilled chicken breast
Large green salad
½ cup oatmeal

EVENING SNACK

Sugar-free pudding

The Oatmeal Diet Results

The Oatmeal Diet has the potential to deliver serious results. During the 2 months on the plan, users report losing as much as 40 pounds. In the first week, dieters have reported losing up to 5 pounds.

Results will vary based on the person. Some people find the monotony of the Oatmeal Diet very hard to stick to and wind up cheating out of boredom. Others have little trouble following it and add exercise into the mix. Those people will have better results than the those who cheat.

Check out this video below to see what a real dieter thinks of the Oatmeal Diet.

The Oatmeal Diet FAQs

Do I have to exercise on the Oatmeal Diet?

Though exercise is not officially part of the Oatmeal Diet, a little exercise is always a good idea when trying to lose weight or get healthy. Try to aim for 30 minutes of cardio 3-4 days a week and 30 minutes of resistance training another 3 days per week. This will help you burn extra fat and build lean muscle, enhancing the Oatmeal Diet’s results. Plus exercise has many other benefits that support a healthy body and life.

oatmeal-bowlThe Oatmeal Diet is boring. How can I spice it up?

Try adding different spices or flavors to your oatmeal. Cinnamon, nutmeg, and vanilla extract are great flavor enhancers. You can also try substituting different fruits for those listed above. Just be sure your substitution is approximately the same number of calories.

Do I have to count calories on the Oatmeal Diet?

Yes and no. If you follow the proper portions outlined in the meal plan above, you should not go over the recommended calories. However, if you intend to make a lot of substitutions or follow the phases more on your own, then calorie counting is a must. The Oatmeal Diet limits calories to no more than 1300 calories a day.

That’s not a lot of calories. Will I be hungry?

While the Oatmeal Diet claims that you will not be hungry while on it because the fiber should keep you full, eating such a low calorie diet will cause you to experience hunger pangs especially during the first week.

What do I do after the Oatmeal Diet?

The Oatmeal Diet is a great transition into a healthy lifestyle. Continue eating a healthy, balanced diet as you would in Phase 3, upping the calorie count slightly to a sustainable calorie count for you.

Is the Oatmeal Diet dangerous?

The first week on the diet may be dangerous. Under eating can disrupt the body’s metabolism and have a whole host of unpleasant side effects ranging from dizziness and weakness to muscle loss and malnutrition. After the first week on the Oatmeal Diet, following the diet to eat at the higher end of the calorie range is not as dangerous though it may lead to disordered eating for some. It is always a good idea to consult with a doctor prior to starting any diet.

Is there anyone that should not do the Oatmeal Diet?

Dieters with gluten sensitivities should be wary of the oatmeal diet. Nutritionists advise choosing your oatmeal carefully if you fall into that category. While oats themselves are naturally gluten free, they are often grown next to fields of wheat and barely and processed in plants that process wheat, barely, and other gluten containing grains. Some companies offer dedicated processing plants to ensure your oatmeal isn’t cross contaminated.

The Oatmeal Diet Do’s and Dont’s

To get the most out of the Oatmeal Diet adhere to these tips and tricks. If you follow these guidelines you will maximize your results.

Do:

  • Follow the diet as outlined for the best results.
  • Drink lots of water while on the diet.
  • Exercise regularly.
  • Be prepared to eat a lot of oatmeal.
  • Consult with a doctor prior to starting this or any weight loss plan.

Don’t:

  • Cheat on the diet.
  • Drink alcohol or other empty calories.
  • Skimp on sleep or exercise.
  • Go over the recommended calories.

Would you recommend the Oatmeal Diet?

After the first week, the Oatmeal Diet is less dangerous than some of the other fad diets, such as 3 Day Military Diet. While the first week and overall extremely low calorie count are dangerous, following the last month of the diet loosely with increasing the calorie count to a healthy one for you can set you up for a healthy lifestyle change. If you skip the first 5 weeks of the diet and get to the last month, you will find the diet focused on eating more whole grains and fiber and a healthy mix of protein, veggies, and fruits. This last month can set you up for long lasting success if you eat enough calories to keep your body running healthily.

That said, the first week on the diet is not a safe or smart plan. The first week is unbalanced and dangerously low in calories. Dieters would be better off skipping this all together in favor of the more balanced approach at the end of the diet plan.

More about losing weight and related topics:

 

Writer. Foodie. Health nut. Mommy. Life celebrator. Check me out at www.SeasonedSprinkles.com.