Oatmeal Diet - A Detailed Menu, Reviews, Recipes, Diet Principles

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-17 02:10

Oatmeal diet: pros and cons

The oatmeal diet is one of the most affordable, simple, effective and time-tested methods of losing extra pounds. It is not for nothing that the oatmeal diet is popular with Englishwomen from the most ancient aristocratic families, who are accustomed to losing weight not only wisely, but also "with taste."

Traditional medicine extols oats, using them to treat a wide variety of diseases. It allows you to cope with insomnia, colds, reduces blood sugar, helps relieve inflammation in the pancreas. Oats are given to children to prevent rickets. It can be used to treat people with liver disease.

Oatmeal, with its regular use in food, allows not only to get rid of excess weight, but also to improve the body as a whole.

Content:

• The essence of the oatmeal diet
• Cleansing Before Diet
• Oatmeal Diet Principles
• Permitted and prohibited oat diet foods
• Oatmeal diet slimming menu
• Different variations of the oatmeal diet
• Delicious recipes for oatmeal diet
• Pros and cons of the oatmeal diet
• Contraindications
• Reviews

The essence of the oatmeal diet

Nutritionists agree that it is the oatmeal diet that is one of the safest monocomponent diets that do not harm human health. Numerous reviews of people who have lost weight with oatmeal confirm this fact.

Oatmeal is a source of complex carbohydrates. The body digests them for a long time, which allows you not to feel hunger for a long time, remaining full of energy and strength.

Oatmeal perfectly cleanses the body, removes toxins from it, and simultaneously improves the work of all organs of the digestive system.

To maximize the effects of the oatmeal diet, you need to exercise. Fitness is an excellent option, but if it is not possible to visit gyms, then you can limit yourself to daily walks in the fresh air.

Cleansing Before Diet

Cleansing the body before the upcoming diet is a prerequisite to increase its effectiveness. This procedure can take 1 to 3 days. It avoids the negative effects of weight loss.

To cleanse the body, you can use rice or a decoction of rice cereal. Pour four tablespoons with a liter of water and leave overnight. In the morning, the rice is boiled over low heat until it resembles jelly in consistency. The average cooking time is one hour. The finished broth is drunk on an empty stomach, after which they refrain from taking any food for 5 hours. It is only allowed to drink plain water. After the specified time, you can eat as usual, but excluding fatty dishes, sweets and flour products from the menu.

Oatmeal Diet Principles

Before starting an oatmeal diet, be sure to consult with a specialist. Despite the fact that this method of losing weight is considered one of the safest, you should consult with a therapist or nutritionist, having obtained permission from your doctor.

Oatmeal Diet Principles:

• The diet should be followed for 10 days, but no more. This will prevent metabolic disturbances and not harm your own health.
• Drink at least 2 liters of clean water every day. Water should be consumed 1-1.5 hours after the next meal.
• During the diet, you need to take care of bone health. This can be done with additional calcium intake.
• Oatmeal should be boiled in water, no salt is added during cooking.
• Instant oatmeal is not suitable for a diet.
• The last meal should take place no later than 4 hours before the night's rest.
• You can repeat the oatmeal diet no earlier than 6 months later.

Permitted and prohibited oat diet foods

Allowed Products:

• Fruits and berries other than melons, mangoes, grapes and bananas.
• All vegetables.
• Legumes.
• Dried fruits.
• Low-fat fermented milk drinks and milk.
• Greens.

Prohibited Products:

• Sugar.
• Confectionery.
• Fatty foods.
• Flour products.
• Alcoholic drinks.
• Fruits: bananas, persimmons, grapes.
• Potato consumption should be limited.

Oatmeal diet slimming menu

The menu is based on eating oatmeal. You need to eat it 5-6 times a day with equal time intervals between meals.

1.5 hours after eating, you can drink water or tea without added sugar. You need to drink up to 2-3 liters of water per day, including unsweetened green tea in this volume.

Slimming menu for one day

The main meals should consist exclusively of oatmeal. A serving at one time should not exceed 250 g.

1. Option one:

   • Breakfast: oatmeal.
   • Snack: nuts and green tea.
   • Lunch: oatmeal with honey.
   • Snack: cucumber and radish salad.
   • Dinner: oatmeal with berries or fruits.

2. Option two:

   • Breakfast: oatmeal.
   • Snack: a glass of kefir.
   • Lunch: oatmeal.
   • Snack: 1/2 grapefruit and green tea.
   • Dinner: oatmeal with figs (you can replace it with prunes or dried apricots).

Menu for the week

Oatmeal diet for 7 days involves eating not only oatmeal, but also dairy products, fruits, vegetables. Drink after meals no earlier than half an hour. The last meal should take place no later than 3 hours before the night's rest.

	Breakfast	Dinner	Dinner
	Oatmeal	Oatmeal and a glass of yogurt	Oatmeal and a glass of kefir enriched with bifidobacteria
	Oatmeal and half an apple	Oatmeal and carrot and cabbage salad, 100 g portion	Oatmeal
	Oatmeal cooked with skim milk	Oatmeal	Oatmeal and a glass of kefir
	Oatmeal	Oatmeal with skim milk, vegetable salad	Oatmeal and a glass of kefir enriched with bifidobacteria
five	Oatmeal and half an orange	Oatmeal, carrot and cabbage salad (100 g), apple	Oatmeal with 50 g of prunes
	Oatmeal with skim milk, apple	Oatmeal, vegetable salad	Oatmeal and a glass of kefir
	Oatmeal with milk and banana	Oatmeal, apple, vegetable salad (100 g portion)	Oatmeal, a glass of kefir

For a week on an oatmeal diet, you can lose from 2 to 6 kg of excess weight

Monthly menu

When in a week the oatmeal diet did not achieve the desired result, you can try to hold out on it for a month.

Rules of the 30 Day Oatmeal Diet:

• For the first 7 days, you need to eat only oatmeal. Allowed to drink up to half a liter of skim milk per day.
• The remaining 3 weeks can be included in the menu with products from the permitted list.
• You cannot abruptly leave the diet, the menu should be lightweight, which will allow you not to enter the body into a state of stress.

For 30 days of oatmeal diet, you can get rid of 10-12 kg of excess weight.

Different variations of the oatmeal diet

Curd and oatmeal diet

Cottage cheese with 0% fat content can be included in the menu without fear that it will harm the figure. Oatmeal in combination with this fermented milk product will allow you to get rid of hunger for a long time. In this case, the process of losing weight will proceed very quickly. You need to lose weight on a curd-oatmeal diet for 7-10 days. During this time, on average, it is possible to get rid of 3.5-6 kg of excess weight.

The menu for the day might look like this:

• Breakfast: oatmeal on the water.
• Lunch: oatmeal, 150 g of cottage cheese, two prunes.
• Dinner: oatmeal.

Once every 3 days, 0.3-0.4 kg of fresh vegetables should be served for lunch. These can be tomatoes, cucumbers, or other seasonal vegetables. You can also drink green tea for lunch, but without adding honey or sugar. The volume of liquid per day is 2 liters.

Such a menu cannot be called balanced, therefore, experts strongly recommend drinking a glass of kefir, fermented baked milk, tan or yogurt a day after 5 days of the diet.

Egg and oat diet

The egg and oat diet does not differ in taste. However, in a week of such a diet, you can get rid of 6-7 kg of excess weight.

Menu for every day on an egg-oatmeal diet:

• Breakfast: oatmeal, boiled chicken egg.
• Lunch: oatmeal, two boiled chicken eggs.
• Dinner: oatmeal.

A snack between lunch and dinner can be a couple of eggs or half a serving of oatmeal. During the day, you must definitely drink water, but not earlier than 30 minutes after the next meal.

Oat-buckwheat diet

Both buckwheat and oatmeal are sources of complex carbohydrates that are digested by the body for a long time. Therefore, losing weight will be guaranteed to be relieved of hunger throughout the entire diet.

Cereals cannot be boiled, they should be steamed, pouring boiling water over them. It is necessary to keep the porridge in water for at least 3 hours, after which it is allowed to eat them.

The 6-day menu looks like this:

• Day 1: three servings of buckwheat porridge, a glass of kefir and 1-2 vegetables.
• Day 2: three servings of oatmeal, 1-2 fruits, a glass of kefir.
• Day 3: two servings of rice, 200 g low-fat curd, 1-2 vegetables.
• Day 4: like the first day.
• Day 5: like the second day.
• Day 6: like the third day.

Cereals, vegetables, cottage cheese and fruits are consumed throughout the day at different times, and not in one approach to the table.

Preference should be given to cucumbers, tomatoes, courgettes, beets, carrots, apples and citrus fruits.

Oat and apple diet

The menu of the oat-apple diet is remarkable in that it saturates the body with a sufficient amount of fiber, as well as useful pectin. This helps to cleanse the intestines and normalize blood cholesterol levels.

It is imperative to stop eating sugar and salt, as well as oil.

Every day menu:

• Breakfast: oatmeal and a whole apple.
• Snack: two apples.
• Lunch: oatmeal and an apple.
• Snack: vegetable salad with vegetable oil dressing, 2 prunes.
• Dinner: oatmeal and an apple.
• At night: a glass of kefir enriched with bifidobacteria.

The diet should not last more than 10 days, during which time it will be possible to lose weight by 8-10 kg. After 30 days, you can repeat this course.

Kefir-oatmeal diet

Kefir-oatmeal diet can be implemented in two versions: losing weight drinks only kefir and eats only oatmeal, or supplements his menu with dried fruits and fruits. The last option is lightweight. On a strict kefir-oatmeal diet, it is allowed to drink a liter of fermented milk drink and eat 800 g of porridge per day. The number of approaches to the table is equal to five.

In addition to oatmeal and kefir, be sure to drink enough water. Still mineral water and herbal teas are allowed. However, you need to drink no earlier than half an hour after eating.

Kefir-oatmeal diet lasts for 1-5 days. For the first two days of the diet, it will be possible to get rid of 1-1.5 extra pounds and cleanse the body qualitatively. If you increase the duration of the diet to 3-5 days, then you can lose 2-5 kg in weight. However, the longer the diet lasts, the more stress the body will experience.

If a sparing version of the oat-kefir diet was chosen, then it is allowed to eat such fruits as: pear, apple, cherry, sweet cherry, kiwi, apricot, all citrus fruits, currants, strawberries. Banned: white grapes, mangoes, bananas, melon. From dried fruits in the menu, you can include prunes, dried apricots, figs, dates.

Oat and fruit diet

The oat-fruit diet is a great option for those sweet-loving people. At the same time, plant foods account for 50% of the diet. The diet lasts for 10 days. During this time, you can get rid of 5-10 kg.

Oatmeal is eaten in small portions, no more than 4 times a day. It is allowed to add fruit to the porridge, or you can eat it in its pure form. A portion per meal should be equal to 250 g. The cereal is boiled in water; salt, sugar or honey are not added to it during cooking.

Fruits such as bananas, melons, persimmons, grapes, mangoes, avocados are banned.

In addition to ordinary clean water, the volume of which is 2 liters per day, it is allowed to drink herbal teas (lemon balm, oregano, chamomile, thyme).

Delicious recipes for oatmeal diet

Oat pancakes

If you don't have oatmeal at hand, you can cook it yourself. To do this, simply grind the oatmeal with a blender. Products that are required for making pancakes:

• 0.3 kg of oat flour.
• 2 eggs.
• 0.25 l of milk.
• 1 tablespoon vegetable oil.
• A teaspoon of sugar and baking powder.

Beat eggs with sugar, add milk, stirring constantly. Slowly add flour to slightly thicken the dough. Oil is added to the dough. Pancakes are fried in a preheated pan on both sides. You can serve pancakes with berries.

Oat-nut granola with dried fruits

This is a great breakfast option for every day.

To prepare granola, you will need the following products:

• 4 cups oatmeal
• A glass of chopped almonds.
• Half a glass of honey and coconut.
• 1/4 cup pumpkin and sunflower seeds.
• Half a teaspoon of salt.
• A glass of a mixture of their dried cherries and raisins.

All dry components of granola are mixed in a separate dish, but without adding cherries and raisins to them. Pour honey into the resulting mixture, mix thoroughly and spread on a baking sheet.

Preheat the oven to 160 ° C and bake the mixture for a quarter of an hour. The resulting cake is cut, dried fruits are added and mixed. Store granola in a glass container with a tight-fitting lid.

Oatmeal cookies with banana and raisins

To prepare it, you will need the following products:

• A glass of oatmeal.
• One banana.
• 1/2 cup raisins
• 60 g coconut flakes.
• One protein.
• Honey to taste.

Raisins are mixed with oatmeal and coconut, honey is added. The banana, along with the protein, is passed through a blender, after which it is added to the oatmeal. Cookies are formed from the resulting dough and baked in the oven at 200 degrees. Cooking time is 20 minutes.

Raspberry oat banana smoothie

To prepare it, you will need the following recipes:

• 1/4 cup oatmeal
• One banana.
• 1/2 cup raspberries
• 150 ml of yogurt.
• 150 ml of milk.

All components must be passed through a blender, poured into glasses and served.

Pros and cons of the oatmeal diet

Pros of the oatmeal diet:

• Smooth weight loss.
• Maintaining skin elasticity.
• Low cost of oatmeal, its widespread availability.
• The ability to boost immune strength.
• Cleansing the body of harmful substances.
• Normalization of the digestive system.
• The diet is easy to tolerate, as it allows you not to feel hunger.

Cons of the oatmeal diet:

• There is not enough protein in the daily diet. This can cause fatigue and fatigue.
• Perhaps the formation of aversion to oatmeal.
• The range of dishes is very limited.

Contraindications

Contraindications to the oatmeal diet:

• Significant physical activity.
• Constipation tendency.
• Heart failure.
• Acute stage of diseases of the urinary system.
• Acute infectious disease.
• Individual intolerance to oatmeal.
• Celiac disease (gluten intolerance).
• Disorders in calcium absorption.

Reviews

Alexander Symonenko, gastroenterologist, 49 years old:

“With the help of an oatmeal diet, you can cleanse your body and bring your metabolism back to normal. But for a long time it is impossible to adhere to it, since all the useful properties of oatmeal will eventually turn "against" losing weight. Therefore, I am absolutely against this diet lasting more than 10 days. However, this only applies to mono diets. If a person eats any other foods besides oatmeal and his menu is balanced, then the diet can be extended for a long time."

Alena Smirnova, 33 years old, general practitioner:

“The oatmeal diet is a great weight loss system. I will say more, I tested it on myself. To understand exactly how much you can lose in weight, you need to take into account the following factors: diet duration, starting weight, human physical activity, the rate of metabolic processes in the body. An oatmeal diet is not available for celiac patients. All other people will benefit from it and help them lose weight."

Reviews of those who have lost weight

Samokhina Natalya, 41 years old: “I have been practicing the oatmeal diet for several years now. It is very affordable and does not burden the family budget. My favorite is the 10-day option. If you hold out for less, then you will not get the results I need. When I go on a diet for longer, intestinal problems begin, namely constipation.

A very good result can be obtained simply by arranging fasting days for yourself on oatmeal. I also eat oatmeal for breakfast. In 10 days I managed to lose 8 kg. My starting weight is 65 kg, and I lost weight up to 57 kg. Excellent result.

Written Valentine, 30: “My optimal diet lasts 2 weeks. Weight starts to go away from the second day. During this 14 days I managed to get rid of 6 kg. I did not feel hunger, but hunting for sweets. I ate a pear once, although I followed a strict oatmeal diet. But this did not affect the results. I plan to arrange fasting days for myself on oatmeal so as not to gain weight again."

Semenova Tatyana: “A nutritionist recommended an oatmeal diet. He called it universal, since it practically has no contraindications and is suitable for almost everyone. Of course, it cannot be called complete, which is especially true in relation to a strict oatmeal diet, when you can only eat porridge and drink water. But the result is worth it. I lost 5 kg of excess weight, brought my digestive processes back to normal, and my bowel movements became regular."

Menshova Yulia: “I stayed on the oatmeal diet for 7 days. At first, digestion improved, but at the end of the diet constipation began to torment. Therefore, either you need to take a laxative, or endure 2-3 days after the end of the diet.

Protein enters the body is negligible, so physical activity will be meaningless. If you continue to exercise, your muscles will burn. The main advantage of the diet is excellent satiety. You don't feel hunger at all, there is no breakdown. At the same time, I lost weight, but not in large volumes. In a week I managed to lose 3 kg. But I did not adhere to a strict diet, maybe then the plumb line would have been greater."

Lutsenko Marina: “I treat the oatmeal diet more as a method of cleansing the body. Oatmeal is rich in fiber and microelements, which perfectly free the intestines from all that is superfluous. Weight, of course, also goes away, but fats are not broken down.

Be sure to clean yourself before starting the diet. I do not recommend sitting on it for a long time. The diet is easily transferred, but it will not be possible to lose much on it."

The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).