Home Diet Oatmeal Weight Loss Diet: Recipe, Plan, Before and After Results

Oatmeal Weight Loss Diet: Recipe, Plan, Before and After Results

Oatmeal is a meal prepared from dry oat flakes. Oats are whole grains with some nutritious benefits. Oatmeal is a preferred breakfast for many people, mainly during the winter season. Its flavor and nutrient content can be amplified by adding fruit or other items.

Given these facts, it’s not astonishing that there’s been a diet that revolves around oatmeal. But is the oatmeal diet healthy, and does it help you lose weight as much as you expect to lose? Let’s take a look at what the oatmeal diet is and if it’s something you’ll want to try to reach your weight loss objectives. Many success stories swear by this diet while some others think of it as one tough diet to follow. For those who prefer a more balanced diet chart you can take a look at the numerous diets existing. You can take a look at the slow carb diet results.

What Is the Oatmeal diet plan?

The oatmeal diet is a regimen that revolves around eating oatmeal. The idea is self-evident from its name. But what is not very obvious is that such a food system is about more than just eating oatmeal. It is true that the primary idea of this system is to eat oatmeal during two meals, on a daily basis, but the diet is more expanded than this. Do not worry; you will have to learn about recipes. You might be curious to know how to bake oatmeal diet cookies.

Oatmeal is a fantastic, whole-grain food that is rich in fiber, antioxidants, and selenium. This multipurpose grain can be used in a wide range of dishes—not just breakfast!—to add fiber to your diet to help you lose weight. This system can be beneficial for those who want to prevent diabetes.

Benefits of Low-Carb Diets

When you decide to lose weight on a low carb diet results will be great. You will provide your body with many health benefits such as:

  • Helps you lose weight fast:

When it comes to losing weight quickly, you may be annoyed by the fact that you need to count calories. Choosing to lose weight by cutting out some food choices and being careful about the meals you eat can make a big difference regarding your weight loss. Low-carb diets can help you lose weight very fast, and you will shake off your pounds without feeling hungry or having to count calories. In fact, many people experience weight loss on a low-carb diet even if they’ve tried “everything else” and never got the outcomes they were looking for.

  • Helps you improve your mental capabilities:

Fat and carbohydrates usually have an opposite relationship in someone’s diet. Most people keep protein intake somewhat steady, but normally the more carbs and sugar people eat, the less healthy fats they ingest. This is challenging because we need healthy fats for proper brain function, mood, and hormone control.

  • Helps to lower the risk of cardiovascular diseases:

People who follow a low-carbohydrate diet witness a meaningfully boost in their levels of “good” high-density lipoprotein (HDL) cholesterol; and, a more significant decrease in their triglycerides levels. They also have lower levels of :

  • total cholesterol,
  • low-density lipoprotein cholesterol

The results were shown in many studies that compared the low carbs diets to the low-fat diets.

  • Lowers the risk for Type-2 Diabetes:

Researchers indicate that despite the growing rates of types 1 and 2 diabetes and the increasing costs of diagnosing, treating and managing this annoying chronic disease, not too much has been done to regulate this issue. While treatments for diabetes medications continue to climb, there’s a simple, efficient, low-cost strategy that is verified to work with diabetes: All you need to think of is the reduction of the amount of sugar and starch in your diet.

  • Helps prevent chronic diseases like cancer:

Research shows that a diet high in refined carbohydrates and sugar adds to free radical damage and actually feeds cancer cells, possibly helping them flourish faster. Because low-carb diets powerfully cut down sugar, they might act like a natural cancer treatment, instigating immunity to develop as oxidative stress goes down. In the act of cutting off the supply of energy to cancers, healthy cells are kept healthy, and they can use fat as their source of energy.

  • You will no longer have crazy cravings and as a result fail your diet:

When you decide to follow a diet that is low in carbs, you are eating more fats and proteins. These two can be more filling than any food element that contains sugar. From another angle, when you remove carbs from your diet, you are turning off a hormone called ghrelin. This ghrelin is the hormone responsible for feeling hungry. According to studies, insulin negatively controls ghrelin, and high-density lipoprotein may be a carrier particle for increasing distribution of ghrelin. When you add fats and proteins to your meals and diets, you are helping your body feel full for a more extended period. You will be able to go longer comfortably between meals, without needing to snack.

  • It helps improve your digestion:

Lower sugar aids better digestive function for most people, since sugar feeds “bad bacteria” that can grow deep in your intestines. The result of such a diet that is abundant in sugar and carbs can mean the possible growth of certain infections like the candida virus, IBS, and deteriorated symptoms of the leaky gut syndrome.  When you eat plenty of vegetables, and good quality lean proteins as well as healthy fats, you are helping your body get nourished well, and you are improving sustain the digestive tract and lessening any bacterial growth.

  • Better hormone regulation

Going low-carb also appears to help balance neurotransmitter function in some people and so improves mood.  It thus brings an about a significant drop in depression and improvement in self-esteem in those on the low-carb diet.

The basic diet goes like this:

  • Oatmeal for breakfast.
  • A balanced lunch.
  • Oatmeal as a pre-dinner snack.
  • A sensible, modest dinner.
  • Oatmeal for the dessert course
  • Plenty of water.
  • Plenty of sleep

30 day oatmeal diet results

There’s also the oatmeal diet plan that consist of two phases. These are:

Stage 1: During this phase, you will need to have three meals of oatmeal on a daily basis. This will be spread over a period of one week. Throughout this time, you are only advised to eat whole oat flakes and not instant oatmeal. In addition, you are allowed to have some fruits with the oatmeal and also a few snacks.

Stage 2: After the first week or phase, you will be asked to eat oatmeal for two meals during the same day. You are also advised to have low-fat options for the other meals. During this second phase, you are also asked to add your intake of fruits and veggies. From another angle, instant oatmeal will start being allowed.

There is another way to follow this diet by having a six days diet that is similar to phase two of the above-mentioned system. So, you will have to skip the phase one where you need to eat oatmeal for three meals a day.

Oatmeal diet plan Basics

One method of doing the oatmeal diet includes varying the amount of oatmeal eaten over three phases. Think of it as the 30 day diet.

Phase One: Dieters eat only oatmeal for the first week. You can eat ½ cup of oatmeal for each meal, which can be taken with a ½ cup of skim milk if desired. Only whole oatmeal is allowed. Calorie intake should be within 900-1200 calories per day.

Phase Two: For the next a month, dieters endeavor to have half a cup of oatmeal thrice daily in addition to their normal diet. Instant oatmeal can be eaten. There should be a slight increase in calorie intake, 1000-1300 daily. A morning snack of a half cup of fruit and a midday snack of half cup raw vegetables are permitted.

Phase Three: After a month, intake of a regular diet is allowed with one meal and one snack of oatmeal per day. Dieters are recommended to reduce their high consumption of fat while returning to a healthy diet.

before and after results of oatmeal diet plan

In the past, low-carb diets have simply become one of the surest ways of weight loss. This puts the ketogenic diet on a new trend wave. Would you like to know what result this type of diets has on your body system? Here’s a little intuition.


The guiding principle of a weight loss diet plan, whether it is a severe one or a liberal one, is calorie reduction. Regardless of what diets you limit (carbs, fats, proteins or any combination of these), it is the distinction between the total calories taken in and the calories used up that count.  This is referred to as balance of energy. In a low-carb diet, it is obvious that carbohydrates have been eradicated from your diet.  If there is no equivalent increase in fat and protein, the body becomes calorie deficient and will need to draw from the fat reserves to get the calories it needs.


Carbohydrates are source of human diet that produces energy. During fasting, the body does not get energy; it uses the glycogen stored in muscle and liver. The liver collects energy from fatty acid, which produces a metabolic waste called ketones. When there are enough ketones in the blood stream, the body is in ketosis. Aside from helping you burn fat, ketones prevent you from getting hungry especially during weight loss. You can also take a look at the mind diet recipes.


Like any extreme dietary change, the low-carb diet is almost impossible to continue for life. If your diet limits certain food groups which you are accustomed to, you will surely desire them no matter the duration. The majority of those who follow this short term diet do not stay put for a long period of time, and dieters end up going back to their normal feeding, thus gaining weight.

Your Cravings when you are on a Low-Carb Diet

When you start following a low carb diet, you will observe some cravings. However, if you succeed to turn down all these cravings, your body will get used to this new system of eating. As a result, your body will shift its source of energy from relying on carbs to relying on fat. As a result, you will no longer feel cravings and your body will start decomposing fat to do its regular activities. You will end up losing weight. Feel free to check the Kelly Osbourne diet plan.

Digestive Distress and Low-Carb Diets

When you go on a low carb diet, this means that you are eating a lot of proteins like eggs, poultry, meat and dairy. When you go to the extreme in your low carb diet, you might face some side effects like nausea and vomiting. Your diet might turn out to be one that is very low in fibers. When you shift your dietary habits, you are letting your body face a new way of eating. As a result, the digestive tract can get shocked and you might end up having diarrhea.

The Keto Flu

When you decide to go on a keto diet, this means that you are lowering your carb intake to minimal  after being high carb. Yes, it is true: the standard American diet is one that is high in carbs. As a result, you will end up having what is called by the keto flu. This kind of flu is when your body is adjusting to the new way of dieting. Your system is starting to grasp the method of its new energy production. As a result, you will feel extremely tired, your muscles will be weak, and you will feel forgetful and even maybe drained. For other healthy weight loss regimens, you can take a look at the Alkaline diet menu.

Other Possible Side Effects

Changing to a low-carb diet frequently makes you to urinate, and such fluid loss might result in loss valuable minerals, such as sodium and magnesium. Muscle contractions and palpitation can ensue as a result. There is a possibility of kidney stones due to the high intake of protein. For those who might have thyroid issues, you can check the Hashimoto’s thyroiditis diet that can help you.