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How long does it take to lose weight eating oatmeal?

They are high in minerals, protein, fiber, and vitamins (1). Moreover, their high fiber content promotes satiety, thus decreasing your energy intake (2). So, following an oatmeal diet and replacing the meals completely with oats keeps your hunger in check and helps you shed 15 to 20 lbs within 6 to 8 weeks.

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Oats recipes for weight loss are the new trend worldwide. Oats are famous for being one of the healthiest whole-grain foods that promote weight loss. They are high in minerals, protein, fiber, and vitamins (1). Moreover, their high fiber content promotes satiety, thus decreasing your energy intake (2). So, following an oatmeal diet and replacing the meals completely with oats keeps your hunger in check and helps you shed 15 to 20 lbs within 6 to 8 weeks. Sounds great, isn’t it? In this article, we have explored a seven-day oatmeal diet strategy and a recipe for each day. So, let’s get started.

Oats For Weight Loss

The basic principle behind the oatmeal diet is to replace major meals with oats. This diet plan has three phases:

Phase 1

In this phase, you will have oatmeal three times a day (whole oats, not instant oats). For the other three meals, including fresh fruits and fruit juices, veggies, and a good source of protein.

Phase 2

This phase includes eating whole oats two-three times a day, along with half a cup of fruits or vegetables with each meal. You can also start practicing stretching exercises, yoga, or walking.

Phase 3

This is the phase in which you come back to your normal eating routine. However, be sure to eat healthily and include oats at least for one meal per day.

7-Day Oatmeal Diet Plan (With Recipes For Each Day)

This 7-day diet plan is a balanced calorie diet that requires you to replace at least two meals of the day with oatmeal. Phase 1, includes oatmeal three times a day in your diet for two days. In Phase 2, include oatmeal two times a day for the next two days to lose a significant amount of weight. Finally, in Phase 3, have oatmeal at least once a day for the remaining three days to maintain your new bodyweight. Note: This is a sample diet plan. You can change the components of the meals as per your convenience.

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 oats and veggies Vegetarian Alternative: For dinner, you can have a bowl of baked beans or a bowl of sprout salad.

Recipe – Oatmeal With Vegetables

Ingredients

½ cup oatmeal

4 cauliflower florets

4 broccoli florets

½ medium-sized carrot

2 tablespoons olive oil

Salt and pepper

Water

How To Prepare

Boil the oatmeal until it is soft. Dice the veggies and sauté in a frying pan. Add the boiled oatmeal, a little water, salt, and pepper. Mix well. Stylecraze Says You can make this a one-pot meal by first sauteing the vegetables, adding washed oats, and a little (3/4th cup) water. You need to cover the pot and let the oats and veggies absorb the water.

Day 2

Breakfast Oatmeal with apple and cinnamon Before Lunch Any whole fruit Lunch Cabbage soup with whole rolled oats 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 Vegetarian Alternative: For dinner, instead of chicken cubes, you can add mushrooms or soy cubes or use mixed lentils.

Recipe – Oatmeal With Lentils And Chicken Cubes

Ingredients

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 tablespoons vegetable oil

Chopped coriander leaves

Salt and pepper

How To Prepare

Boil the oatmeal and lentils separately. Do not throw away the excess water. Sauté the garlic, onion, tomato, and green chili. Add the chicken right after you add the chili. Add the oatmeal and lentils and let it cook until the chicken is soft. Add a pinch of salt and pepper and garnish with chopped coriander leaves. Did You Know? For added texture, you can opt for roasted chicken strips or pulled rotisserie chicken and use as a topping.

Phase 2 (Day 3 & Day 4)

Day 3

Breakfast Fresh fruit juice or smoothie (avoid banana) 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

Vegetarian Alternative: For dinner, instead of salmon, use kidney beans.

Recipe – Oats Pita Bread Wrap With Eggs And Veggies

Ingredients

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

Sauté the chopped onion and green bell pepper. Crack open the egg and add it to the sautéed veggies. Lay the lettuce leaf on top of the oats pita bread. Transfer the fried egg on top of the lettuce leaf. Add a little Dijon mustard and sprinkle salt and pepper for taste. 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

Ingredients

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 tablespoons vegetable oil

1 tablespoon all-purpose flour

1 tablespoon fish sauce

2 tablespoons soy sauce

Salt and pepper

Sesame seeds

Water

How To Prepare

Mix the oatmeal, cabbage, carrot, green bell pepper, flour, and half a tablespoon of oil and make round, medium-sized balls. Brush a little oil on the balls and bake them in a preheated oven at 200°C for 20 minutes until they turn golden brown. Heat three tablespoons of oil in a Chinese frying pan and add garlic and red chili to it. Cook for 1 minute. Add the fish sauce, soy sauce, and a pinch of salt and pepper, and cook for 30 seconds. Add the baked oatmeal balls. Garnish with a sprinkle of sesame seeds.

Phase 3 (Day 5 – Day 7)

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Day 5

Breakfast Oats and berries smoothie with a dash of melted dark chocolate Before Lunch 1 apple Lunch Zoodles with shrimps or spinach Post-Lunch Orange juice Evening Snacks Green tea Dinner Oatmeal Rava dosa (oats semolina pancake)

Recipe – Oatmeal Rava Dosa

Ingredients

1 cup ground oatmeal

¼ cup rice flour

¼ cup rava (semolina)

½ chopped onion

½ chopped green chili

1 teaspoon cumin seeds

Salt

Water

How To Prepare

Mix the ground oatmeal, rice flour, rava, chopped onion, green chili and cumin seeds with water. The consistency should be the same as that of regular pancake batter. Heat the pan and spread the batter to make thin, crispy pancakes. Serve hot with coconut chutney.

Day 6

Breakfast Oatmeal with milk and honey Before Lunch 4 almonds Lunch Chicken clear soup Post-Lunch 1 cup fat-free yogurt Evening Snacks Green tea Dinner Tuna-oatmeal lettuce boats Vegetarian Alternative: For lunch, instead of chicken clear soup, you can have baked veggies or vegetable clear soup.

For dinner, instead of tuna, use soy cubes or soybeans.

Recipe – Tuna-Oatmeal Lettuce Boats

Ingredients

½ cup ground oatmeal

½ cup canned tuna

1 lettuce leaf

1 thinly sliced tomato

½ julienned cucumber

1 tablespoon Dijon mustard

1 tablespoon fat-free yogurt

½ teaspoon cayenne pepper

1 tablespoon rice bran oil

Lime juice

Salt and pepper

How To Prepare

Add a pinch of salt and pepper to the ground oatmeal. On a baking tray, coat the tuna with the oatmeal, brush a little oil, and bake in a preheated oven at 200°C for 15 minutes. Lay the lettuce leaf and put the tomatoes. Add the crispy baked tuna on top of the tomato slices. Add the cucumbers next. Add a dash of lime and top it with Dijon mustard, fat-free yogurt, and cayenne pepper.

Day 7

Breakfast Kale and pomegranate detox drink Before Lunch 1 small bowl of papaya Lunch Indian-style oatmeal kofta Post-Lunch 1 glass buttermilk Evening Snacks Green tea Dinner Mexican-style oatmeal with fried egg

Vegetarian Alternative: Instead of eggs, use button mushrooms or kidney bean chili.

Recipe – Mexican-Style Oatmeal With Fried Egg

Ingredients

½ cup oatmeal

¼ avocado

¼ chopped onion

Pickled jalapeno

½ chopped tomato

1 egg

1 tablespoon olive oil

1 tablespoon Dijon mustard

Cilantro

Lime juice

Salt and pepper

How To Prepare

Sauté the chopped onion and tomato in a frying pan. Cook the oatmeal until soft. Cut the avocado into medium-sized cubes. Add the sautéed onion and tomato to the oatmeal. Add a pinch of salt and pepper, cook for 30 seconds and turn off the flame. Meanwhile, fry an egg. Transfer the oatmeal to a bowl and top it with avocado. Add a few pieces of pickled jalapeno, a dash of lime, and Dijon mustard. Place the fried egg on top of the avocado cubes. Add a little salt and pepper. Garnish with cilantro. It is important to know which type of oatmeal should be used for delicious weight loss recipes and result in optimum weight loss.

Know Your Oats Better – What Type Of Oats Is

Good For You?

Plain oatmeal – You will find a lot of varieties of oatmeal on the market. But make sure you are buying plain oatmeal as it has lesser calories when compared to the other varieties. Flavored oatmeal – It contains added sugar and more calories. Stay away from flavored varieties if you really want to shed those extra pounds. Larger flakes – People often refer to larger flakes as old-fashioned flakes. These keep you full for a long time and help to curb your hunger pangs. Steel-cut flakes – These oats take longer to cook, but they make deliciously creamy dishes. Their texture is delectable, and they are chewy at the same time.

Foods To Eat

Spinach, broccoli, chicken breast, fish, turkey, tea, fat-free yogurt, lettuce, berries, celery, any fruit, carrots, radish, beetroot, sweet potato, beans, lentils, mushrooms, honey, maple syrup, lemon, and lime.

Foods To Avoid

Sweetened or aerated drinks, alcohol, artificial sweeteners, high sodium foods, packaged fruit juices, flavored yogurt, donuts, and cornbread.

Is The Oatmeal Diet Effective For Weight Loss?

Oatmeal is a healthy option for weight loss. However, the amount of weight loss varies based on body type, lifestyle, and exercise habits. Following the oatmeal diet with regular exercise can help you lose 15-20 lbs in a span of 2 months. The dietary fiber in whole oats helps to provide satiety and reduces weight and abdominal fat (3), (4). Since this is a fad diet plan, it is not recommended for long-term results.

Consult your nutritionist for a balanced approach.

Role Of Exercise During The Oatmeal Diet

It is recommended that you do a few stretching exercises while you are in Phase 1. When you are in Phase 2, you will provide your body with more calories. Hence, you should start walking/power walking as well as doing free-hand exercises. When you enter Phase 3, you will have enough energy to go for a full workout and strength training routine. Merely losing fat will not get you back in shape; you also need to tone your muscles so that your skin doesn’t look aged and loose.

Benefits Of The Oatmeal Diet

Prevents abdominal fat accumulation (5).

The soluble fiber found in oats can help in reducing blood cholesterol (6). Oats help in slowing down the rise of glucose levels in the blood. They can stop and control the sudden rise in blood sugar levels (7). Oatmeal has a high fiber content and is considered excellent for proper bowel functioning and a wonderful remedy for constipation (8).

Curbs cravings.

Improves cardiovascular health (9).

Contains antioxidants that can slow down aging (10).

Side Effects Of The Oatmeal Diet

May reduce the absorption of medicines.

May cause distention.

May cause perineal irritation.

May cause weakness.

Infographic: Interesting Facts About Oats Oats are the oldest whole-grain cereals with a rich nutrition profile. They are an excellent source of fiber and antioxidants that helps treat many ailments and can be a great addition to your diet. Click on the infographic below to learn some interesting facts about oats. Oats are known for their health benefits worldwide. Especially if you are trying to reach or manage your ideal weight, the above-mentioned oats recipes for weight loss can come in pretty handy. Easy to make and highly nutritious, these recipes not only fit well into your diet plan but also keep you full and satiated. Along with oats, you may include the benefits of fruits and vegetables and a regular workout routine to give you visible results very soon.

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Frequently Asked Questions

Is oats with milk good for weight loss?

Oats are rich in fiber and essential nutrients. Fiber offers satiety and makes you feel full for a long time. Oats with milk is a healthy option to make your breakfast nutritious and is also beneficial for weight loss. Make sure to add whole fruits and nuts to make it healthy.

Can I eat oatmeal every day?

Yes, you can include oatmeal every day in your diet plan. Opt for various other recipes with oats along with a bowl of fruits, vegetables, and proteins to create a balanced meal.

Do oats help to reduce belly fat?

There is no specific food that will help reduce your belly fat. You need to opt for a holistic approach, like eating healthy, exercising, and improving lifestyle. Oats are one of the healthiest options to start this journey.

Can we eat oats at night for weight loss?

Yes, you can consume oats at night for weight loss. It is better to make different recipes with oats for your dinner instead of oats with milk.

How many pounds can I lose by following the oatmeal diet?

If you follow the phases strictly and prepare oats without sugar or artificial sweetener, you can lose up to 20 pounds within 6 weeks. You can also speed up the process if you start working out from Phase 2 regularly.

Is oatmeal good for you if you are on another diet?

Yes. You can have oatmeal even if you are following another weight loss diet plan. It is high in fiber, which will prevent fat accumulation. It will also help you if you experience constipation.

I am in Phase 2 and have not lost weight. Help.

Weight gain is a result of many factors. It can be uncontrolled eating, slow metabolism, medical conditions, and genes. If you have not lost weight, it can be due to not following the diet guidelines properly or because of your medical condition. Please consult your doctor or dietitian.

Can breastfeeding moms follow the oatmeal diet?

Wait a little longer before you start working on losing your pregnancy weight. Consult your doctor.

Can I eat mangoes or any other high glycemic index fruits while I am on this diet?

There is nothing wrong with eating local fruits, even when they are on the higher end of the glycemic index scale. If mangoes grow in your country, enjoy them. However, be sure not to overeat. Fat accumulation takes place when we eat more calories than we burn. Fruits are enriched with nutrients, and eating them in limited quantities will not harm you.

How much oat is too much?

You can consume oats two to three times a day as part of the seven-day oatmeal diet. However, anecdotal evidence suggests that following this type of diet for an extended period of time may lead to weakness, a decrease in the absorption of medications, and bloating.

Are oats hot or cold for the body?

According to anecdotal evidence, oatmeal may have a thermogenic effect and warm up the body. Thermogenic foods are high in carbohydrates which help boost metabolism and increase body temperature (11). However, further research is needed to understand this further. Sources Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Check out our editorial policy for further details. Nutritive Value of Oats, U.S. Department of Agriculture.

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients Acute effect of oatmeal on subjective measures of appetite and satiety compared to a ready-to-eat breakfast cereal: a randomized crossover trial, Journal of American College of Nutrition, US National Library of Medicine, National Institutes of Health.

https://www.ncbi.nlm.nih.gov/pubmed/24024772

https://www.ncbi.nlm.nih.gov/pubmed/24024772 Dietary fiber and satiety: the effects of oats on satiety, Nutrition Reviews, US National Library of Medicine, National Institutes of Health.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4757923/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4757923/ Oat prevents obesity and abdominal fat distribution, and improves liver function in humans, Plants Foods for Nutrition, US National Library of Medicine, National Institutes of Health.

https://www.ncbi.nlm.nih.gov/pubmed/23371785

https://www.ncbi.nlm.nih.gov/pubmed/23371785 Oats, Harvard T.H. Chan School of Public Health.

https://www.hsph.harvard.edu/nutritionsource/food-features/oats/

https://www.hsph.harvard.edu/nutritionsource/food-features/oats/ Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials, American Journal of Clinical Nutrition, US National Library of Medicine, National Institutes of Health.

https://www.ncbi.nlm.nih.gov/pubmed/25411276

https://www.ncbi.nlm.nih.gov/pubmed/25411276 The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis, Nutrients, US National Library of Medicine, National Institutes of Health.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690088/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690088/ Oats and bowel disease: a systematic literature review, The British Journal of Nutrition, US National Library of Medicine, National Institutes of Health.

https://www.ncbi.nlm.nih.gov/pubmed/25267242

https://www.ncbi.nlm.nih.gov/pubmed/25267242 Effects of Oats on Lipid Profile, Insulin resistance and Weight Loss, Nutricion Hospitalaria, US National Library of Medicine, National Institutes of Health.

https://www.ncbi.nlm.nih.gov/pubmed/26545667

https://www.ncbi.nlm.nih.gov/pubmed/26545667 Effect of Antioxidants Supplementation on Aging and Longevity, BioMed Research International, US National Library of Medicine, National Institutes of Health.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3982418/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3982418/ The Thermic Effect of Food: A Review, Journal of the American College of Nutrition, ResearchGate

https://www.researchgate.net/publication/332668404_The_Thermic_Effect_of_Food_A_Review

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