oatmeal diet plan for weight loss

oatmeal diet plan for weight loss

oatmeal diet plan for weight loss: Oatmeal is quite popular due to its health and nutritional benefits. Following an oatmeal diet consistently for a while can help you lose a considerable amount of weight. Oatmeal can desirably help in weight loss while providing you with various other health benefits.

Following oatmeal, diet can help monitor and control your weight. Oatmeal is rich in vitamins, minerals, and carbohydrates. It supplies the essential antioxidants needed by our body to stay healthy. If you want to include oatmeal in your weight loss program, you should sketch out a diet. Considering the health benefits offered by oatmeal, you can consume oatmeal in a 30-day diet. It is important to stick to your diet to derive the desired results.

Benefits of oatmeal

You already know that oatmeal is mostly preferred as a healthy breakfast option that helps with weight loss. Oatmeal is rich in fiber, easy to prepare, versatile and delicious. Especially, you can eat oatmeal which is good for your health whether you are on a diet or not on diet also.

Oatmeal is a superfood. The fiber present in oats helps in proper digestion and fat excretion from the body. By mixing with water results in an increase in volume and gives you satiety. Oats are rich in protein. Protein makes your stomach full for longer and decreases appetite leading to lesser food consumption.-It is a trick. You can prefer oats if you want to reduce fat in your belly and waist area.

Oatmeal helps to reduce cholesterol levels, blood pressure levels and the risk of heart problems. In addition to this, here are some more benefits of oatmeal.

1. blood cholesterol levels are reduced because of their soluble fiber.
2. reduces obesity
3. belly fat is reduced.
4. blood glucose levels are reduced
5. chance of cancer is reduced due to the presence of selenium
6. relieves constipation

Dry oatmeal contains

  • 341 calories
  • 58 grams of carbohydrates
  • 12 grams of protein
  • 8 grams of fiber

cooked oatmeal contains

  • 159 calories
  • 27 grams of carbohydrates
  • 5 grams of protein
  • 4 grams of fiber

in addition to this, it contains vitamins and minerals including

Oatmeal diet plan for weight loss

Both soluble and insoluble fibers are present in oatmeal. Blood sugar levels are reduced, hence treats diabetes and also aids in digestive health. Due to its high fiber content, oatmeal can contribute to reducing calorie which leads to weight loss.

The best method to eat is mixed oats with water. The oatmeal keeps your stomach full and satiated for longer, which in turn reduced to calorie intake.

For weight loss, include oatmeal in your diet. If you are still wondering if the oatmeal diet is best for you or not, here is the oatmeal diet plan you can go through.

Oatmeal diet plan

To follow the oatmeal diet plan is simple. Especially it helps to reduce calories and helps you to feel full from the fiber and the water present in oatmeal. It is a trick. Moreover, the other health benefits of oatmeal include the healthy digestive system and help to regulate blood pressure levels. Finally, oatmeal is a high-quality diet, inexpensive and quick to prepare. But the oatmeal diet doesn’t offer much variety in the types of meals you are allowed to consume.

Oatmeal is good for you

Oatmeal is made from hulled oat grains which are used in a variety of culinary forms. Children and adults also can eat oatmeal. You already know that oatmeal helps in weight loss and improved blood pressure. In addition to this, consumption of oatmeal is also associated with increased nutrient intake and also a higher-quality diet. in various ways eating oatmeal is useful.

Also Read : best detox cleanses for weight loss

oatmeal diet plan for weight loss

Step 1: During the initial stages of your diet, you should monitor and control your calorie intake.

You should eat only half a cup of oatmeal at every meal of the day during the first week of your diet. Find processed, instant or whole oatmeal in the market, but you should stick to only whole oatmeal. You have an option to have oatmeal with milk, but you should only consume low fat or skimmed milk. Resist yourself from oatmeal snacks or bars available in the market.

Step 2: From the second week, you can include half a cup of cooked oatmeal during your three square meals for 30 days. If you are interested in eating instant oatmeal, you should make sure that the quantity of sugar and fat is less than 60% of the total meal. You should maintain your per day calorie intake between 1000 and 1300 only.

Step 3: Try to include healthy snacks in your oatmeal diet to be consumed in between meals. You can make a healthy fruit-oatmeal snack by using fresh fruits and some low-fat milk. You can even experiment a bit and try to include some almonds or vanilla yogurt to change the taste.

Also read: Benefits of Finger millet (Ragi Malt)

Step 4: Do not forget to exercise for at least 15 to 30 minutes per day or thrice a week. Please remember to drink more water to flush out the toxins.

Step 5: Always monitor your oatmeal diet so that you can notice your weight loss progress. Follow the diet strictly for a month, and after a month, you can modify your diet to include some low-calorie meats like grilled chicken breast or grilled fish. You should stick to a low-fat diet and should stay away from calorie-rich food.

After a 30-day oatmeal diet, you can restart your normal diet. It is beneficial if you include oatmeal in your breakfast along with some milk while continuing the rest of your meals with low-calorie food.


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