Diet on oatmeal for weight loss: effectiveness, recipes

, medical expert
Last reviewed: 16.10.2021

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Developed a lot of dietary systems, allowing to get rid of excess weight, including mono diet, based on the consumption of a single product. An effective, low-fat and at the same time permanently satisfying hunger and giving a feeling of fullness is the oatmeal diet. Oatmeal is a complex carbohydrate that goes through a long chain of transformations in which glucose is released gradually, gives more energy and does not lead to sharp jumps of insulin.[1]

Can I sit on an oatmeal diet?

The correct approach to losing weight on an oatmeal diet is accompanied by good results and does not cause a negative impact on health. And it consists in its short duration (not more than a week) and not too frequent reference to it (the diet in oatmeal can be kept no more than twice a year).


First of all, the oatmeal diet is used for weight loss. It will not only help people with obesity, but also be demanded by fairly slim women who want to lose a few kilograms by a certain date or beach season.

It is also indispensable for gastritis, since it creates a protective film on the inner walls of the stomach that prevents the organ from damage and inflammation and improves digestion.

General information of the oatmeal diets

A diet on oatmeal or oatmeal requires adherence to certain rules. First of all, it involves daily main meals with the presence of porridge in the menu. This food can not be long and is suitable only for a few fasting days, maximum five.

Cooking porridge is better from whole grains on water, and not from flakes, without adding butter, salt and sugar. With a shortage of time, you can also use instant oatmeal. Its consistency should not be very liquid, otherwise hunger will come quickly. Muesli containing various additives are not suitable. How much oatmeal do you need to eat on a diet? One portion is usually prepared from 60g of cereals and 150 ml of water. Any diet requires the presence of a large amount of fluid, and this one is no exception. It is good to use as a drink green tea, broth hips, mineral water.

A diet on oatmeal allows for a week to lose five or more pounds of weight. Its other variants, diluted with additional dietary products, can last longer and promise deliverance in a month up to 10 kg.

How to cook oatmeal on the water for a diet?

As a rule, oat grains are sold in flattened form. Having measured the portion, for example a glass, they need to be washed, filled with water in a ratio of 1: 2 and put on a slow fire, boil stirring until ready.

Oatmeal can simply pour boiling water, cover and wait for a while to

Diet options in oatmeal

Lack of protein, fat, low carbohydrate content can adversely affect health. Therefore, it is best to combine an oatmeal diet with a protein diet, as a protein using:

  • cottage cheese;
  • eggs;
  • chicken

Porridge and cottage cheese

This combination brings a certain variety to the diet. Cottage cheese is an easily digestible protein that improves fat metabolism. Low-fat (non-fat) will not add weight, but will enrich the body with calcium and other minerals, with many vitamins necessary for life. Importantly, cottage cheese is one of the components of an anti-cancer diet.[2]

The usual diet of this diet consists of oatmeal for breakfast and dinner, and lunch is supplemented by 150-200g of cottage cheese. In between, drink plenty of fluid.

Oatmeal and Eggs

Eating eggs is another protein supplement. Useful product due to the content of folic acid, biotin, choline, selenium, potassium, magnesium, unsaturated fatty acids. The advantage of such a diet is the simplicity of preparing its two key components, low cost.

Daily food is carried out according to the following scheme: in the morning a portion of cereal, 1 egg; in the afternoon - 2 eggs and porridge; evening porridge. Fluids need to drink a lot and preferably before meals or not earlier than half an hour after.

A recent study in 2017 showed that consuming two eggs a day, compared with oatmeal breakfast, lowers the level of ghrelin in the blood while maintaining the LDL / HDL ratio, thereby increasing satiety during the day. [3]

Chicken and Oatmeal

For those who find it difficult to live without meat, a protein-oatmeal diet with chicken is more suitable. Chicken meat, properly cooked, in combination with cereals perfectly satisfy hunger. It is best to use fillet, the skin is removed, the meat is boiled, steamed or baked. It is also possible to cook dishes from minced chicken for a change.

Porridge is not used as a side dish, but as a separate meal. Morning is good to start with oatmeal, for lunch to cook meat, finish the day with cereal. Variations are allowed, as long as the energy supply does not exceed 1300 kcal per day. In the intervals between meals, it is recommended to drink plenty of fluids, in this case it is very appropriate to cook and drink decoctions of rose hips, they will compensate for the lack of vitamins, strengthen the immune system.

Diet on oatmeal and kefir

Kefir is a fermented milk product containing a unique set of bacteria and fungi. This is a natural probiotic, beneficially affecting the intestinal microflora, metabolic processes in the body, stimulates the immune system. It is also rich in vitamins A, E, D, K, it contains fluorine, iron, magnesium, phosphorus.

Kefir-oatmeal diet involves both taking kefir from cereal separately and soaking oatmeal in it. The daily consumption should not exceed 800g of porridge in finished form and a liter of lactic acid drink.

Oat and Apple Diet

Apples contain pectins, fiber and contribute to the removal of toxins, slags, improve intestinal motility. Apples - a source of phytochemicals, have a very strong antioxidant activity, inhibit the proliferation of cancer cells, reduce lipid oxidation and cholesterol levels in the blood.[4]

Diet consists of 4 meals: breakfast, lunch, afternoon snack and dinner, snacks are not provided. All three main meals consist of a portion of oatmeal on the water and a few apples, some apples for lunch.

This diet can be varied by the third product - cottage cheese. In this case, the daily ration will change somewhat: For lunch, except porridge, you can eat 100g of cottage cheese and a few apples, an afternoon snack consists of apples, dinner - of cottage cheese. Between them they drink water, teas, decoctions of herbs.

Bunting and buckwheat

A diet on these two grains saturates the body with vegetable proteins and complex carbohydrates. This allows you to cleanse toxins, toxins, while not experiencing feelings of hunger.

The oat-buckwheat diet benefits in comparison with the mono-diet with the fact that buckwheat is very useful, because it contains amino acids (lysine and arginine) that improve metabolism, minerals (potassium, iodine, calcium, zinc, cobalt, iron, etc..) citric, oxalic, malic acids, vitamins A, E, PP, group B. Buckwheat porridge contains a high level of rutin and quercetin, has antioxidant activity. Reduces hyperlipidemia, blood pressure and regulates weight.[5]

Nutritionists recommend alternating these two porridges by day, if someone is more acceptable to change them during the day, you should start the morning with oatmeal.

Oatmeal diet with fruits, vegetables

Keeping a longer diet than a few days will allow the inclusion of diet products such as fruits and vegetables. The day can be arranged as follows: in the morning you can drink only unsweetened tea (preferably green) or a portion of oatmeal on the water, for fresh breakfast you can give preference to fresh fruit (except bananas, grapes, figs) or vegetables. For lunch, porridge, in the afternoon - non-fat fermented milk products, dinner again with porridge and stewed vegetables (potatoes excluded), broth hips. A few hours before sleep, low-fat kefir.

You can also combine a diet on oatmeal separately with fruits or vegetables. [6]

Oatmeal with honey

In previous recipes, one of the conditions was not to use salt, sugar or honey in cooking porridge. But there is an option when you can sweeten the dish with a spoon of honey. It is believed that a natural product has many beneficial properties for the body and can not prevent weight loss.

It will increase energy levels and vitality, which suffers from nutritional restrictions. The ingredients of honey have antioxidant, antimicrobial, anti-inflammatory, anti-proliferative, anti-tumor and anti-metastatic effects. [7]  Although this is a high-calorie product (average index is 329 kcal), it effectively breaks down fats, especially its light varieties.

Diet on oatmeal with milk

Drinking milk and dairy products contributes to weight reduction, reduces the risk of developing type 2 diabetes and cardiovascular diseases, especially stroke. [8], [9]There is also an oatmeal diet on milk. Those who tried this food themselves are divided into boiling porridge on the water in half with milk. Such oatmeal is softer, tender and pleasant. Milk is used low fat. The result came out no worse than on the water.

Oatmeal and Rice

Eating rice improves sleep quality indexes. A rice-based diet affects mental and physical health. [10]The rice-oatmeal diet is a 2-stage weight loss each week, the first of which is the purification of the gastrointestinal tract with rice, and the second with oatmeal.

The main trump card of the first week is breakfast of rice kissel, which is prepared in the evening by soaking 4 tablespoons of cereal in a liter of water for the night and cooking in the morning for 40 minutes. The next meal is carried out only after 5 hours. Low-calorie foods are used.

The second week of the diet is based on an oatmeal diet: porridge on water 3 times a day, including in the evening. You need to drink a lot, and with a strong feeling of hunger, eat fruit.

Oatmeal Cookies for Diet

It would seem that no diet for weight loss can not be based on cookies, even oatmeal. But there is a weight loss system for American nutritionist Seagal, in which he offers his recipe for breakfast and lunch cookies (1-2 pieces), which includes oatmeal, low-fat milk, honey, egg whites, baking powder. For dinner it is allowed to eat meat, vegetables, a little side dish.

In the medical diet No. 5, developed to restore the disorders of the liver, biliary tract, there are bread products from yesterday's pastries and some pastry shops, including oatmeal cookies.

Home cooking is more useful, especially since it is very easy to make, there are many such recipes on the Internet.

Here is one of them: lightly fry oatmeal in a dry skillet, chop them with a blender, beat 1-2 eggs, a little honey for sweetness, cinnamon, rub lemon rind, add a little low-fat cottage cheese. It is good to mix everything up, form cakes and bake in the oven, preheated to 180 0 C.

Diet on oat bran

All previous types of diets were based on oatmeal, i.e., peeled from the husk and flattened grains. But in fact, the most effective for weight loss are oat bran.[11]

Studies have shown that they reduce cholesterol, are a good prevention of diabetes, perfectly cleanse the body of toxins, increase intestinal motility, besides carbohydrates in them are slowly broken down, for a long time creating a feeling of satiety. [12], [13]

They are sold in the form of dietary supplements. Daily consumption of 2-3 tablespoons, (washed down with a large amount of water or added to food, drinks, such as kefir) will play a positive role in losing weight.

What can replace oat bran in a diet? The most oatmeal or bran other grains.

Diet on oatmeal

A popular diet and oatmeal jelly. It is recommended to drink instead of breakfast or dinner. A glass of such a drink will provide the body's daily need for fiber. Other products in this diet are dietary meat, fish, vegetables, raw and cooked, fruits, low-fat cottage cheese.

Prepare it over low heat, grinding a glass of flakes in a coffee grinder and filling them with two glasses of water and one skimmed milk. After removing from heat, allow to stand and cool.

Oatmeal Diet

Eating 4-5 times a week of oatmeal soup can also help in getting rid of fat reserves. A soup can be very tasty even if, in addition to oat grains, you can add carrots, bell peppers, onions, dill, parsley, and a few spoons of olive oil.


In addition to the listed in the oatmeal diet, there are still many useful properties and they are provided with the chemical composition of cereals: 100 g of oatmeal contains 23% of the daily protein requirement, 8% of fat, 21% of carbohydrates. It is rich in vitamins A, E, B group, it contains a lot of phosphorus, potassium, magnesium, calcium. The benefits to the body are as follows:

  • metabolism improves;
  • promotes bowel function;
  • prevents the development of cardiovascular diseases;
  • cleanses the body of toxins;
  • normalizes cholesterol levels;
  • supports bone health;
  • accelerates cell regeneration.

Contains more than 20 unique polyphenols, avenanthramides, which showed strong antioxidant activity in vitro and in vivo. Recently, it has also been shown that oat polyphenols exhibit anti-inflammatory, anti-proliferative and antipruritic effects, preventing the development of coronary heart disease, colon cancer and skin diseases, and [14]  may have potential prebiotic properties [15].

Breakfast cereal may be an important component of healthy baby food. [16]

Another important positive quality of oatmeal is its beneficial effect on the skin. This is due to biotin, the lack of which in the body leads to dryness, unhealthy skin color, peeling. [17], [18]Oatmeal diet with weight loss will provide a good service to the skin, hair, nails. 

Cons and harm oatmeal diet

The question arises, why with all the usefulness of such a diet should limit the time of its application? And all because oatmeal has its drawbacks. Thus, it contains phytic acid, which helps to flush out calcium from the body. Also harm to people suffering from cereal intolerance (celiac disease), can bring one of its components - gluten. However, from 2009 (EC 41/2009) and 2013 (FDA), oat products can be sold as gluten-free in several countries, provided that the level of contamination with gluten is no higher than 20 ppm. The introduction of oats in the gluten-free diet of patients with celiac disease is recommended after the restoration of the intestine. The impact of oat consumption on health is reflected in the European Food Safety Authority (EFSA) and the Food and Drug Administration (FDA).[19]


Any diet is dangerous imbalance and it is best not to resort to people with chronic diseases. There is a risk that phytic acid in the composition of oats will wash calcium from the body, which will lead to brittle bones.[20]

Possible complications are associated with an allergic reaction to gluten, which may be due to contamination of oats with wheat. [21]

The duration of the oatmeal diet

It was already mentioned above that the diet on oatmeal alone should be short-term. This is most likely a discharge for 2 days. The oatmeal diet for a week, 10 days, a month is complemented by other dietary products, vitamin complexes.

What can you eat? Chicken meat, turkey, veal, lean fish, vegetables, except potatoes, low-fat dairy products, cottage cheese, dried fruits.

What can not eat? Sausages, pastries, various sweets, pickles, smoked meats. Side dishes are best replaced with fresh vegetable salads, and flour desserts with fruit, without using bananas, figs, dates, grapes.

Getting out of the oatmeal diet

Like a way out of any diet, it should occur gradually. You can not immediately pounce on any food and in large quantities. Eating for several weeks after oatmeal is also a kind of diet. The menu should be dominated by liquid dishes, you need to eat in small portions, but often. It is best to teach yourself and subsequently avoid fatty, fried, flour. A little effort on yourself and it will become a habit.

Feedback and results

Each organism is individual and what suits one person does not “work” in relation to others. There are reviews that do not lose weight on an oatmeal diet. Others claim that it turned out to lose up to 10 kg. In the comments there are disputes, which is better, buckwheat or oatmeal? All you need to try and that, and the other rather monotonous, but well clean the body. Each cereal contains its own nutrients, you must rely on your preferences.

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