Oatmeal diet – that sounds like a pretty dry affair.
The nutritious cereal flakes are now an integral part of our meal plan. They are a real classic among foods.
As a baby porridge, in muesli and in the health nutrition – we use them from childhood to old age.
And in fact, “porridge” or “Oatmeal,” as oatrei is called in the English-speaking area, are currently experiencing a boom.
As slimmers, they are rather unknown in this country. Still, there are people who swear by oatmeal when losing weight.
This is said to even make you lose up to 5 pounds a week.
This is despite the flakes from the healthy grain being high in carbohydrates and quite lush in terms of calories.
So can that really be true with losing weight? We got to the bottom of the matter.
Here are our 6 reasons why the oatmeal diet can bring a lot in the short term:
- 0.1 Oatmeal keeps you full for a long time
- 0.2 Oatmeal is very healthy
- 0.3 The oatmeal diet plan is simple
- 0.4 Healthy food choices
- 0.5 You are allowed to eat yourself full in the evening
- 0.6 Oatmeal is very inexpensive.
- 1 The downside: There are risks and side effects
- 2 Conclusion
Oatmeal keeps you full for a long time
The energy from pure sugar fizzles out just as fast as it is delivered.
Insulin levels rise quickly and then sagging again. As a result, we will soon be hungry again.
Oatmeal, on the other hand, contains long-chain, so-called complex carbohydrates that provide very long energy.
They are slow to be released into the blood due to the oats ‘ high fibre content.
The fibre binds a lot of water and thus ensures a long-lasting saturation.
Oatmeal is also a good source of carbohydrates with a low glycemic index, helping to stabilise blood sugar levels.
As a result, there are no dreaded hot-hunger attacks.
Oatmeal is very healthy
An oatmeal diet has been shown to be very healthy.
It can also help reduce “bad” LDL cholesterol without affecting “good” HDL cholesterol. It has been shown to be as effective as cholesterol lowering drugs.
Oats also contain more protein and fat than other cereals, allowing the body to provide more than just energy in the form of carbohydrates.
The fats are predominantly healthy, monounsaturated and polyunsaturated fatty acids.
This combination is very beneficial for our organism.
Oats are therefore also best suited from all cereals to meet human nutrient needs.
Even if you fed exclusively on oatmeal for an extended period of time, deficiencies would be unlikely at first.
Oatmeal also contains lignans. These are phytonutrients that have a very beneficial effect on heart health.
The oatmeal diet plan is simple
Up to 250 grams of oatmeal daily are on the diet plan.
You can eat them in small portions throughout the day or incorporate them into 2 large meals.
As a woman, it is said, you should not consume more than 1,300 calories per day.
Depending on the desired weight and time frame, it makes sense to adjust the number of calories and the amount of daily oatmeal ration.
Tip: It is advisable to calculate your personal calorie requirements and adjust your calorie intake individually.
Healthy and effective, you lose decreases when the added calorie count is about 500 kcal below your needs.
Of course, you can also increase the acceptance success a little by exercising regularly. Ideal are about 30 minutes of training 3-5 days a week.
Of course, this diet doesn’t just put oatmeal on the table. In moderation, you are allowed to eat (almost) all other foods.
The only requirement is the calorie upper limit – and this is quickly reached, because 100 grams of oatmeal already have more than 372 kcal – at 250 grams it is over 900.
There is no regulated diet plan with certain dietary regulations.
Here’s an example of what the diet might look like on a diet day at about 1300 kcal:
|Breakfast||50 g Oatmeal|
120 ml Skimmed Milk
1 Tbs Raisins
Coffee or Tea
|Snack||50 g Blueberries|
|Lunch||75 gr Oatmeal|
120 g low-fat natural yoghurt
|Snack||50-100 g of raw vegetable sticks (for example carrot and celery)|
|Dinner||100 g grilled chicken breast|
Big green salad
75 g of oatmeal
You can also be inspired by the many suggestions and recipes on the internet.
Oatmeal should be boiled with water or skimmed milk for weight and sweetened only with fruit or natural sweeteners such as stevia.
Your body also needs at least 2 litres of fluid a day during the oatmeal diet so that the fibre can swell in the digestive tract. So they saturate best and you prevent constipation, which can occur when fibre is consumed without fluid.
Water and unsweetened teas are best suited!
Healthy food choices
These foods are recommended in addition to the cereal flakes:
|Dairy||Lean milk, low-fat yogurt , lean curd|
|Fruit||Berries (e.g. mulberries), banana apple orange grapes|
|Vegetables||Carrots, peppers, celery, salad ,spinach|
|Meat and Fish||Chicken breast, lean meat such as wild white seafood|
|Drinks||Water, black coffee, unsweetened tea|
You are allowed to eat yourself full in the evening
Many diet guides recommend giving up carbohydrates altogether in the evening, because it is said to store fat reserves faster.
This statement is nonsense: Studies confirm that
- the metabolic rate at night is no lower than during the day (study) and
- People who eat carbohydrates in the evening, even lose weight more than those who eat them throughout the day (study).
- Low costs
Oatmeal diets with fruit
Oatmeal is very inexpensive.
Because of low calorie intake, the cost of all other foods is likely to be lower than usual.
The downside: There are risks and side effects
- For people with celiac disease, the diet is not suitable. Oatmeal is not gluten-free and can therefore only be consumed in small quantities (no more than 50 grams per day and even only by doctor’s agreement).
- The oatmeal diet brings a pretty massive change in normal eating habits for most people.
- This is not only very unusual and could also be reflected in the form of intestinal problems because of the many fiber.
- The diet has in principle the potential to trigger a Jojo effect: The calorie count is very limited and the diet is changed only for a temporary, usually quite short period of time.
- As if you eat normally again, the old weight is – and often, unfortunately, a little more than the – quickly back on the ribs.
Only conditionally suitable for everyday use
The changeover is certainly not easy, because hardly anyone in the world is used to eating oatmeal several times a day.
The flakes must always be stirred with plenty of liquid so as not to taste dust-dry.
They also always need to be recombined so that the diet does not become too one-sided – otherwise there can be no talk of taste or even enjoyment.
Those who do not take care to combine in a versatile and creative way, e.g. with fruit or occasionally a few chopped nuts or seeds, will probably not last more than 1 or 2 weeks.
Losing Weight with oatmeal
So you can quite achieve remarkable success of up to £5 a week within a short period of time.
This diet most likely does not experience deficiencies, as the oatmeal contains most of the necessary nutrients.
However, in order to maintain your weight in the long term, you should make a plan for a long-term change in diet.
Integrated into a versatile eating style, oatmeal can help create low-calorie yet filling meals.
They can, usefully used, help to avoid cravings in the long run and thus represent an underestimated “health-food.”