Oatmeal is made from dry oats. Oats is considered a whole grain with a number of nutritional benefits. Oatmeal is the preferred breakfast for many people, especially in winter. Its flavor and nutrient content can be increased by adding fruits or other products.
Given these facts, it is not surprising that a diet around oatmeal has been created. But is the oat-based diet healthy and gives real results in terms of weight loss?
Let’s take a closer look at what is the oatmeal diet and if you want to try something to achieve your weight loss goals.
What is the oat diet?
The oat diet is centered on oats, as the name suggests. But it’s not enough to eat oatmeal. The basic concept is to eat oatmeal as a main course for one or two meals a day.
The oatmeal diet also includes two phases. These are:
Phase 1: Eat oatmeal three meals a day during the first week. During this time, you should only eat whole oats and not instant oatmeal. You can have some fruit with oatmeal and some snacks.
Phase 2: After the first week or phase, you will eat oat flakes for one to two meals a day, with a healthy, low fat option for other meals. More fruits and vegetables are added at this stage and you are allowed to eat instant oatmeal.
The other option is a six-day meal plan that includes oatmeal for two of the daily meals. This is similar to phase two of the two-phase option. You will avoid the full seven days of oatmeal for every meal.
What do you eat in the oatmeal diet?
When preparing your oatmeal, the recommended portion is 1/2 cup. For breakfast and lunch, oatmeal is your main dish.
It allows you to add a small amount of skim milk and fruit, or to be eaten there, as well as low fat yogurt. Cinnamon is also a great addition to the flavor.
You will have a morning snack, usually consisting of fresh fruit, and a snack of raw vegetables or nuts.
For dinner, the program includes some sort of grilled chicken, fish, a small lean steak or even a turkey burger with zucchini fries. And, for a feast, it allows a low-calorie dessert after dinner.
What are the health benefits of eating the oatmeal diet?
As mentioned, they are whole grains and can be part of a healthy diet. They also provide fiber. One-half cup of rolled oats that have been cooked in water contains the following nutrients:
2 grams of dietary fiber
3 grams of protein
0 grams of sugars
Oats also contain 2 percent of the daily amount of calcium and 6 percent of iron. They are low in calories and only 1.5 grams of fat.
The benefits of eating oatmeal include lowering your risk of heart disease and colorectal cancer. Whole grains like oats can also help reduce blood pressure and help in digestion. Oatmeal can definitely be part of a healthy diet.
Risks of the oatmeal diet
Oats and oatmeal offer a number of benefits for your overall health. But there are some risks to be aware of when eating the oatmeal diet.
As always, you should consult your doctor before starting any diet plan. This includes a diet plan that consists of foods that are considered healthy, like oatmeal. Let your doctor know about your medical history and any medical conditions you may have.
The oatmeal diet is a very low-calorie diet, and some doctors can consider the calorie count to be too low to maintain a healthy diet. Therefore, you may need to boost the calorie intake each day by adding more than the foods listed in the diet plan oatmeal.
The oatmeal diet is restrictive. The monotony of eating oatmeal for one or two meals each day can make it hard to stick with. This can make it easier for you to lose weight.
The risks of eating the diet can be lowered by adjusting the meal plan. Including raising the calorie count to an amount that’s recommended by your doctor, you can also add fruits and vegetables.
This strategy can help with the monotony of such a restrictive diet.
Will the oat diet help you lose weight?
If followed correctly, the oat diet can help you in your overall weight loss plan. Meal plans are low in calories and fat and include healthy food choices.Oatmeal itself can help you lose weight because it will help you feel fuller longer than other foods. The fiber content of oatmeal can also help the digestive system.
Oatmeal is an inexpensive option, making it easier to follow than a weight loss system that costs money to participate in or require expensive special meals.
As with any lifestyle or healthy diet, it is recommended that you incorporate a form of physical activity every day. This will increase the number of calories you will burn each day, keep your body fit and reduce the potential for muscle loss.