Oatmeal Diet – How Oats Help Weight Loss (With Recipes)


So you have attempted trend abstains from food, yet put on the weight back (and some more) as fast as you lost it? Trust me, young lady, this never works! The time has come to embrace a sound eating regimen design, which is the best way to accomplish reasonable weight reduction.

This article isn’t about the regular cereal eating regimen design, where weight watchers are just permitted to eat oats (that would be a craze eating routine in camouflage!). This includes a dinner substitution eating regimen design, following which you can lose up to 20 pounds over a time of a month and a half.

Oats, an entire grain, is high in fiber, proteins, vitamins, and minerals .Since it’s a nutrition-thick sustenance, it influences you to feel more full for a more drawn out time. Consequently, you have a tendency to eat less . Entire grains contain less calories, so you can eat a decent serving of oats without devouring numerous calories. Likewise, the fiber ties to the fat in the digestive tract and keeps the ingestion of fats. The fat bound fiber is at long last discharged from your body.

Here we will talk about the cereal eating routine arrangement in detail and furthermore exhibit a couple of picked flavorful and out-of-the-case oats formulas to break the dullness.

Know Your Oats Better

First of all. Oats are the entire grains and cereal is its rolled or chipped rendition (like rice grains and rice pieces). It is essential to know which sort of cereal will bring about ideal weight reduction.

Plain cereal – You will discover a considerable measure of assortments of oats in the market. Be that as it may, ensure you are purchasing plain oats as it has lesser calories when contrasted with alternate assortments.

Enhanced cereal – They contain included sugar and more calories. So avoid seasoned ones on the off chance that you truly need to shed those additional pounds.

Bigger chips – People frequently allude to bigger drops as out-dated pieces. These keep you more full for a more drawn out time and thus, help to check your food cravings.

Steel-cut pieces – These oats set aside longer opportunity to cook yet they make a scrumptiously smooth dish. Its surface is scrumptious, and it is chewy in the meantime.

Oatmeal Diet For Weight Loss

7-Day Oatmeal Diet Plan

This 7-day eating routine arrangement is an adjusted calorie abstain from food that expects you to supplant no less than two dinners of the day with oats. In stage 1, incorporate cereal three times each day in your eating regimen for two days. In stage 2, incorporate oats two times each day for the following two to lose a lot of weight. At last, in stage 3, have oats at any rate once every day for the rest of the 3 days to keep up your new body weight.

This is an example eating routine arrangement. You can change the parts of the suppers according to your benefit.

Phase 1 (Day 1 & Day 2)

Day 1

Breakfast Oatmeal with milk and berries
Before Lunch Orange juice or apple juice
Lunch Oatmeal with vegetables
Post-Lunch 1 apple
Evening Snacks Green tea and 1 multigrain biscuit
Dinner Baked fish with veggies

Vegetarian Alternative- For dinner, have a bowl of baked beans or a bowl of sprout salad.

Recipe – Oatmeal With Vegetables


  • ½ cup oatmeal
  • 4 cauliflower florets
  • 4 broccoli florets
  • ½ a medium sized carrot
  • 2 tablespoon olive oil
  • Salt and pepper
  • Water
How To Prepare
  1. Boil the oatmeal until soft.
  2. Dice the veggies and saute in a frying pan.
  3. Add the boiled oatmeal, a little water, salt, and pepper.
  4. Mix well.

Day 2 

Breakfast Oatmeal with apple and cinnamon
Before Lunch Any whole fruit
Lunch Cabbage soup
Post-Lunch Cucumber slices with a dash of lime and salt
Evening Snacks Black tea with 1 multigrain biscuit
Dinner Oatmeal with lentils and chicken cubes

Vegan Alternative- For supper, rather than chicken solid shapes, you can include mushrooms or soy blocks or utilize blended lentils.

Recipe – Oatmeal With Lentils And Chicken Cubes


  • ½ cup oatmeal
  • ¼ cup yellow/red lentils
  • 1 chicken breast cut into cubes
  • ½ chopped onion
  • 1 chopped green chili
  • 2 chopped cloves of garlic
  • 1 chopped tomato
  • 2 tablespoon vegetable oil
  • Chopped coriander leaves
  • Salt and pepper
How To Prepare
  1. Boil the oatmeal and lentils separately. Do not throw away the excess water.
  2. Saute the garlic, onion, tomato, and green chili.
  3. Add the chicken right after you add the chili.
  4. Add the oatmeal and lentils and let it cook until the chicken is soft.
  5. Add a pinch of salt and pepper and garnish with chopped coriander leaves.

Phase 2 (Day 3 & Day 4)

Day 3

Breakfast Fresh fruit juice or smoothie (avoid banana now)
Before Lunch 4 almonds
Lunch Oats pita bread wrap with eggs and veggies
Post-Lunch 1 Kiwi or 1 grapefruit
Evening Snacks 1 cup green tea
Dinner Oatmeal salmon cake with mashed sweet potato

Recipe – Oats Pita Bread Wrap With Eggs And Veggies


  • 1 Oats pita bread (available in supermarkets)
  • 1 whole egg
  • ½ chopped green bell pepper
  • ¼ chopped onion
  • 1 lettuce leaf
  • 1 tablespoon Dijon mustard
  • 1 tablespoon vegetable oil
  • Salt and pepper
How To Prepare
  1. Sauté the chopped onion and green bell pepper.
  2. Crack open the egg and add to the sautéed veggies.
  3. Lay the lettuce leaf on top of the oats pita bread.
  4. Transfer the fried egg on top of the lettuce leaf.
  5. Add a little Dijon mustard and sprinkle salt and pepper for taste.
  6. Wrap the pita bread and take a generous bite!

Day 4

Breakfast Green tea and oats with banana and milk
Before Lunch 1 medium sized carrot
Lunch Light Italian-style sandwich
Post-Lunch Soy milk
Evening Snacks Fresh fruit juice
Dinner Oatmeal balls in Asian-style gravy (vegetarian)

Recipe – Oatmeal Balls In Asian-Style Gravy


  • 1 cup boiled oatmeal
  • 1/5 thinly sliced cabbage
  • ½ thinly sliced carrot
  • ½ thinly sliced green bell pepper
  • 1 thinly sliced red chili
  • 3 cloves chopped garlic
  • 4 tablespoon vegetable oil
  • 1 tablespoon all-purpose flour
  • 1 tablespoon fish sauce
  • 2 tablespoon soy sauce
  • Salt and pepper
  • Sesame seeds
  • Water
How To Prepare 
  1. Mix the oatmeal, cabbage, carrot, green bell pepper, flour and ½ tablespoon oil and make round medium-sized balls.
  2. Brush a little oil on the balls and bake them in a pre-heated oven at 200°C for 20 minutes until they turn golden brown.
  3. Heat 3 tablespoons of oil in a Chinese frying pan and add garlic and red chili to it. Cook for 1 minute.
  4. Add the fish sauce, soy sauce, and a pinch of salt and pepper, and cook for 30 seconds.
  5. Finally, add the baked oatmeal balls.
  6. Garnish with a sprinkle of sesame seeds. 

Part Of Exercise During The Oatmeal Diet

It is prescribed that you complete a couple of extending practices while you are in stage 1. When you are in stage 2, you will give your body more calories and henceforth you should begin strolling/control strolling and in addition doing free-hand works out. When you enter stage 3, you will fundamentally have enough vitality to go for a full exercise and quality preparing schedule. Just losing fat won’t get you back fit as a fiddle, you likewise need to condition your muscles with the goal that your skin doesn’t look matured and free.


Please enter your comment!
Please enter your name here