Oatmeal as a weight loss food has been quite popular for some time now, but how beneficial can an entire oatmeal diet be? Is it good to consume it regularly and is it a healthy and sustainable practice for losing weight? We discuss all you need to know about this weight-loss diet, along with a variety of recipes that you can try!
What is the Oatmeal Diet?
This is a weight loss plan that revolves around making oatmeal your main source of daily food. It was initially developed as a possible treatment for diabetes in 1903 but was soon discovered to have properties that supported appetite control, too [1]. As it’s loaded with fiber, it keeps you feeling full.
There are three phases to this diet, and there are different variations. Phase one happens across a period of one week, where you consume 1/2 cup serving of oatmeal for every meal along with skim milk if you wish to add. In phase 2, which lasts for 30 days or another week, you can continue to consume the same amount of oatmeal for different times of the day but with the addition of lean protein and vegetables. For phase 3, you can go back to your regular eating lifestyle with healthy habits and a balanced diet but make sure to have oatmeal once a day. Consuming fats needs to be regulated during this period of time.
Benefits of the Oatmeal Diet
The Oatmeal Diet is often associated with weight loss, but oatmeal offers several additional health benefits that can enhance overall well-being [2].
1. Appetite Control
Oatmeal’s high fiber with fewer calories, particularly beta-glucan, helps you feel fuller for longer, curbing hunger and reducing the urge to snack.
2. Heart Health
The beta-glucan in oatmeal can lower LDL (bad) cholesterol, reducing the risk of heart disease and supporting healthy blood sugar levels.
3. Increased Fiber
With around 4 grams of fiber per half cup, oatmeal aids digestion, prevents constipation, and helps stabilize blood sugar levels.
4. Sustained Energy
As a complex carb, oatmeal digests slowly, providing steady energy throughout the day and preventing energy crashes.
5. Nutrient-Rich
Oatmeal is packed with essential vitamins and minerals like magnesium, iron, and zinc, supporting energy and overall health.
Oatmeal for Weight Loss
Oatmeal is low in calories (150-200 per cup) and high in soluble fiber, making it a great option for reducing calorie intake and promoting weight loss. But it also heavily depends on how you choose to consume the oatmeal. For a reduced calorie intake, it’s recommended to just boil it in water or add low-fat milk to it. Whatever benefits you can gain from eating oatmeal are lessened if it’s filled with additives or added sugar which is common in flavored varieties. Oatmeal is best paired with healthy fats and protein, and with the right amount in moderation, it can help with achieving steady weight loss.
However, it’s also important to note that it can be a misleading diet, as initial weight loss from oatmeal is usually due to water and muscle mass, not fat loss. This can increase the chances of you regaining the weight, and so it cannot be categorized as a sustainable approach. Now, we can move on to discussing the considerations you should take note of when it comes to eating oatmeal regularly.
Drawbacks of the Oatmeal Diet
Here are the key drawbacks of the Oatmeal Diet that you should take note of while considering it [3]:
- Nutrient Deficiency: The diet severely limits nutrient and food intake, leading to potential deficiencies. Oats alone don’t provide essential vitamins, minerals, and fats needed for overall health.
- Low Protein and Fat: The first phase offers just 15 grams of protein and 7.5 grams of fat, which is inadequate for maintaining muscle mass, supporting metabolism, and overall bodily functions.
- Boredom and Adherence: To incorporate oatmeal into every meal can become a monotonous task, making it difficult to stick to the diet long-term and increasing the risk of overeating or bingeing.
- Metabolic Slowdown: The extreme calorie restriction can slow down metabolism, leading to muscle loss, hunger, and a higher chance of regaining lost weight.
- Temporary Weight Loss: Most initial weight loss is water weight, not fat, and will likely be regained once normal eating resumes.
- Digestive Issues: A diet limited to oatmeal may lead to digestive discomfort like bloating, gas, or constipation due to the lack of food variety.
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Choosing the Right Oats
Steel-cut oats can be considered the best choice for a weight-loss diet as they are the least processed kind, but they take longer to cook. Rolled oats can be the next option you can consider if you’re looking for something with a softer texture and can be cooked easily, but their fiber and nutrient content is lower. Stay away from instant oats, as tempting as they can be with their range of flavors, the nutrient content is quite low and they are highly processed. When in search of your oats in the market, look out for ones that are 100% whole grain to ensure you’re getting the best quality.
What to Eat on the Oatmeal Diet
If you’re looking to dive into the oatmeal diet, here are some delicious recipes for cooked oatmeal you can follow. Different phases follow different restrictions, and these can help you curb the boredom of having oatmeal as the primary source of nutrition. From snack bars to savory bowls, there’s something for every craving.
Oatmeal Meal Ideas and Recipes
Pick your favorites to prepare oatmeal in many different ways, breaking away from plain oatmeal!
1. Berry Almond Oatmeal
- Ingredients: 1/2 cup oats, 1 cup milk or water, 1/4 cup mixed berries, 1 tablespoon almond butter, 1 tablespoon sliced almonds.
- Instructions: Cook oats, then stir in almond butter. Top with fresh berries and almonds.
2. Spinach & Egg Oatmeal
- Ingredients: 1/2 cup oats, 1 cup water or broth, 1/2 cup spinach (fresh or frozen), 1 egg, salt and pepper.
- Instructions: Cook oats in broth or water. Stir in spinach until wilted. Top with a fried or poached egg, season with salt and pepper.
3. Apple Cinnamon Oatmeal Bars
- Ingredients: 2 cups oats, 1/2 cup applesauce, 1/4 cup maple syrup, 1/2 tsp cinnamon, 1/4 tsp nutmeg, 1/4 cup diced apples, raisins/walnuts (optional).
- Instructions: Mix ingredients, pour into a greased dish, and bake at 350°F for 20-25 minutes. Cool and cut into bars.
Conclusion
In summary, there are both pros and cons to following the oatmeal diet. So choose what strategy might work best for you, and always consult a physician beforehand if you’re unsure or experiencing any discomfort during the process. For more diet and exercise tips for a healthy life, check out the JustFit app!
