Diet on oatmeal for weight loss: effectiveness, recipes

Many dietary nutrition systems have been developed to help you lose weight, including mono-diets based on consuming one product. An effective, low-calorie diet that simultaneously satisfies hunger for a long time and gives you a feeling of satiety is the oatmeal diet. Oatmeal is a complex carbohydrate that undergoes a long chain of transformations, during which glucose is released gradually, giving more energy and not leading to sharp jumps in insulin. [ 1 ]

Is it possible to go 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 (no more than a week) and not too frequent use of it (the oatmeal diet can be kept no more than twice a year).

Indications

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

It is also irreplaceable for gastritis, as it creates a protective film on the inner walls of the stomach, preventing the organ from damage and inflammation, and improving digestion.

General information oatmeal diets

The oatmeal or rolled oats diet requires following certain rules. First of all, it involves daily main meals with porridge in the menu. Such a diet cannot be long-term and is only suitable for a few fasting days, five at most.

It is better to cook porridge from whole grains in water, and not from flakes, without adding oil, salt and sugar. If you are short of time, you can also use instant oatmeal. Its consistency should not be too liquid, otherwise hunger will quickly set in. Muesli containing various additives is not suitable. How much oatmeal should you eat on a diet? One serving, as a rule, is prepared from 60 g of cereal and 150 ml of water. Any diet requires a large amount of liquid, and this one is no exception. It is good to use green tea, rosehip decoction, mineral water as a drink.

The oatmeal diet allows you to lose five or more kilograms of weight in a week. Other versions, diluted with additional dietary products, can last longer and promise to lose up to 10 kg in a month.

How to cook oatmeal in water for a diet?

As a rule, oat grains are sold flattened. After measuring out a portion, for example a glass, they need to be washed, filled with water in a ratio of 1:2 and put on low heat, stirring until done.

You can simply pour boiling water over the oatmeal, cover it and wait for a while to

Oatmeal Diet Options

The lack of proteins, fats, and low carbohydrate content can have a detrimental effect on health. Therefore, it is best to combine the oatmeal diet with a protein diet, using the following as protein:

• cottage cheese;
• eggs;
• chicken.

Oatmeal 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 (not fat-free) will not add weight, but will enrich the body with calcium and other minerals, many vitamins necessary for life. What is important, cottage cheese is one of the components of an anti-cancer diet. [ 2 ]

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

Oatmeal and eggs

Including eggs in your diet is another protein supplement. It is a healthy product due to its content of folic acid, biotin, choline, selenium, potassium, magnesium, and unsaturated fatty acids. The advantage of this diet is the ease of preparation of its two key components and its low cost.

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

A recent 2017 study found that eating two eggs per day, compared to an oatmeal breakfast, reduced blood ghrelin levels while maintaining the LDL/HDL ratio, thereby increasing satiety throughout 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 will perfectly satisfy hunger. It is best to use fillet, the skin is removed, the meat is boiled, steamed or baked. You can also cook chicken mince dishes for variety.

Porridge is not used as a side dish, but as a separate meal. It is good to start the morning with oatmeal, cook meat for lunch, and finish the day with porridge. Variations are allowed, as long as the energy content of the food does not exceed 1300 kcal per day. Between meals, it is recommended to drink plenty of fluids, it is very appropriate in this case to prepare and drink rosehip decoctions, they will replenish the lack of vitamins, strengthen the immune system.

Oatmeal and Kefir Diet

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

The kefir-oatmeal diet involves both taking kefir separately from the porridge and soaking oatmeal in it. The daily consumption volume should not exceed 800 g of ready-made porridge and a liter of fermented milk drink.

Oatmeal and apple diet

Apples contain pectin, fiber and help remove toxins, waste, and improve intestinal motility. Apples are a source of phytochemicals, have very strong antioxidant activity, inhibit the proliferation of cancer cells, reduce lipid oxidation and cholesterol levels in the blood. [ 4 ]

The 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 water and a few apples, for an afternoon snack there are only apples.

This diet can be diversified with a third product - cottage cheese. In this case, the daily diet will change a little: For lunch, in addition to porridge, you can eat 100 g of cottage cheese and several apples, an afternoon snack consists of apples, and dinner - of cottage cheese. Between them, they drink water, tea, and herbal infusions.

Oatmeal and buckwheat

A diet of these two cereals saturates the body with vegetable proteins and complex carbohydrates. This allows you to cleanse yourself of waste and toxins without feeling hungry.

The oatmeal-buckwheat diet wins over the mono-diet in that buckwheat is very useful, because it contains amino acids (lysine and arginine), which 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 cereals throughout the day; if someone finds it more acceptable to change them during the day, the morning should start with oatmeal.

Oatmeal diet with fruits, vegetables

To maintain a longer diet than a few days, you can include such dietary products as fruits and vegetables. The day can be scheduled as follows: in the morning you can drink only unsweetened tea (preferably green) or a portion of oatmeal on water, for the second breakfast give preference to fresh fruits (except bananas, grapes, figs) or vegetables. For lunch - porridge, in the afternoon - low-fat dairy products, dinner again with porridge and stewed vegetables (potatoes are excluded), rosehip decoction. A few hours before bed, low-fat kefir.

You can also combine the oatmeal diet with fruits or vegetables alone. [ 6 ]

Oatmeal with honey

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

It will increase energy levels and vitality, which suffers from dietary restrictions. Honey ingredients have antioxidant, antimicrobial, anti-inflammatory, antiproliferative, antitumor and antimetastatic effects. [ 7 ] Although it is a high-calorie product (average 329 kcal), it effectively breaks down fats, especially light varieties.

Oatmeal and milk diet

Consumption of milk and dairy products helps to lose weight, reduces the risk of developing type 2 diabetes and cardiovascular diseases, especially stroke. [ 8 ], [ 9 ] There is also an oatmeal diet with milk. Those who have tried this diet share that they cooked porridge in water mixed with milk. This oatmeal is softer, more tender and pleasant. Low-fat milk is used. The result was no worse than with water.

Oatmeal and rice

Rice consumption improves sleep quality index scores. Rice diet affects mental and physical health. [ 10 ] Rice-oat diet is a weight loss in 2 stages lasting a week each, the first of which is a cleansing of the gastrointestinal tract with rice, and the second - with oatmeal.

The main advantage of the first week is breakfast with rice jelly, which is prepared in the evening by soaking 4 spoons of cereal in a liter of water overnight and boiling in the morning for 40 minutes. The next meal is taken only after 5 hours, low-calorie products are used.

The second week of the diet is based on the oatmeal diet: porridge on water 3 times a day, including in the evening. You need to drink a lot, and if you feel very hungry, snack on fruit.

Oatmeal cookies on a diet

It would seem that no diet for weight loss can be based on cookies, even oatmeal. But there is a weight loss system by American nutritionist Segal, in which he offers his recipe for cookies for breakfast and lunch (1-2 pieces), which include oatmeal, low-fat milk, honey, egg whites, baking powder. For dinner, you are allowed to eat meat, vegetables, and a little side dish.

Therapeutic diet No. 5, developed to restore dysfunctions of the liver and bile ducts, includes yesterday's baked goods and some confectionery products, including oatmeal cookies.

It is more useful to cook it at home, 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 frying pan, grind it with a blender, beat in 1-2 eggs, a little honey for sweetness, cinnamon, grate lemon zest, add a little low-fat cottage cheese. Mix everything well, form flat cakes and bake in the oven, preheated to 180 ⁰ C.

Oat bran diet

All previous diets were based on oat flakes, i.e. peeled and flattened grains. But in fact, oat bran is the most effective for weight loss. [ 11 ]

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

They are sold as dietary supplements. Daily use of 2-3 tablespoons (washed down with a large volume of water or added to dishes, drinks, for example, kefir) will play a positive role in losing weight.

What can replace oat bran in the diet? Oatmeal itself or bran from other grains.

Oatmeal jelly diet

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

It is prepared over low heat, grinding a glass of flakes in a coffee grinder and pouring them with two glasses of water and one of skim milk. After removing from the heat, let it brew and cool.

Oatmeal Soup Diet

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

Benefits

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

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

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

Oatmeal for breakfast can be an important part of a healthy baby diet.[ 16 ]

Another important positive quality of oatmeal is its beneficial effect on the skin. It owes this to biotin, the deficiency of which in the body leads to dryness, unhealthy skin color, and flaking. [ 17 ], [ 18 ] The oatmeal diet, along with weight loss, will do a good service to the skin, hair, and nails.

Disadvantages and harm of the oatmeal diet

The question arises, why, with all the benefits of such a diet, should you limit the time of its use? And all because oatmeal has its downsides. For example, it contains phytic acid, which promotes the leaching of calcium from the body. Also, one of its components - gluten - can cause harm to people suffering from cereal intolerance (celiac disease). However, since 2009 (EC 41/2009) and 2013 (FDA), oat products can be sold as gluten-free in several countries, provided that the level of gluten contamination does not exceed 20 parts per million. The introduction of oats into a gluten-free diet for patients with celiac disease is recommended after intestinal recovery. The impact of oat consumption on health is reflected in documents from the European Food Safety Authority (EFSA) and the Food and Drug Administration (FDA). [ 19 ]

Contraindications

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

Possible complications include allergic reactions to gluten, which may be due to contamination of oats with wheat.[ 21 ]

Duration of the oatmeal diet

It was already mentioned above that a diet on oatmeal alone should be short-term. This is most likely a 2-day unloading. An oatmeal diet for a week, 10 days, a month is supplemented with other dietary products, vitamin complexes.

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

What should not be eaten? Sausages, confectionery, various sweets, pickles, smoked meats. It is best to replace side dishes with fresh vegetable salads, and flour desserts with fruit ones, without using bananas, figs, dates, grapes.

How to get off the oatmeal diet

Like any diet exit, it should be gradual. You can't pounce on any food at once 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 small portions, but often. It is best to train yourself and subsequently avoid fatty, fried, floury foods. A little effort on yourself and it will become a habit.

Reviews and results

Each organism is individual and what suits one person does not "work" for others. There are reviews that they do not lose weight on the oatmeal diet. Others claim that they managed to lose up to 10 kg. In the comments there are disputes, which is better, buckwheat or oatmeal? You need to try everything, both are quite monotonous, but they cleanse the body well. Each cereal contains its own useful substances, you need to rely on your preferences.