The Oatmeal Diet: Lose up to 4 Pounds a Week (Includes Meal Plan)

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 health benefits and 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 and lose weight, 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 weight loss 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 and helps you lose weight.

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 this weight loss diet incorporate lots of oatmeal.

Check out this incredible story of Tia losing 50 LBS with 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 to eat oatmeal or can’t eat oats, then this weight loss diet is definitely not the right approach for you.

It is not well suited for people that don’t like oatmeal. In fact, even if you do like oatmeal, it might be difficult. You may not be able to add all of your favorite toppings to your oatmeal throughout the diet.

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 and still lose weight.

Who is the Oatmeal Diet best for?

The 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 this weight loss diet plan may turn you off if you are not into following highly restrictive weight loss diets. However, it may appeal to you if you are looking for quick weight loss results.

The last phase of the Oatmeal Diet may appeal to those looking to make a permanent lifestyle phase. The third month of the oatmeal 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 weight loss 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

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 a weight loss of 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 with weight loss 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, lose weight, and build lean muscle, enhancing the Oatmeal Diet’s results. Plus exercise has many other benefits that support a healthy body and life.

The 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.

What kinds of oats can I use on the Oatmeal Diet?

During the first week you can only eat whole oats or rolled oats. This includes both quick oat and overnight oat varieties, just not instant oatmeal. Basically if it comes in individual packets with added flavorings, you should avoid it during the first week. For the rest of the plan, any kind of oatmeal will do (though rolled oats will still provide the best nutritional value).

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.

It is a good idea to make sure that you have plenty of time to rest during the first week, as you may be more tired than usual, or need to take frequent breaks as you go about your day.

This is to be expected as you get used to this diet. Be sure to stay hydrated and don’t drink extra caffeine to counteract the effects.

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 weight loss 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 Don’ts

Would you recommend the Oatmeal Diet?

After the first week, the Oatmeal Diet is less dangerous than some of the other fad diets.

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 this weight loss 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.

Article Sources

1. Borreli, Lizette. Benefits of Oatmeal: Why You Should Add The Power Food to Your High-Fiber Diet. Medical Daily, 9 April 2015.
2. Mayo Clinic staff. Exercise: 7 benefits of regular physical activity. Mayo Clinic, 11 May 2019.
3. Brazier, Yvette and Natalie Butler RD/LD. How many calories should I eat a day? Medical News Today, 12 February 2018.
4. The Effects of Under-Eating. National Centre for Eating Disorders.
5. Bauer, Heather. Gluten for Dummies: Real Tips From a Nutritionist. HuffPost, 11 June 2012.