7-Day Oatmeal Diet Plan To Lose up 10 Pounds In a Week

The Oatmeal Diet is a calorie balanced meal plan that requires replacing a minimum of two meals a day with oats. Oatmeal contains a lot of protein and a source of slowly absorbed carbohydrates, which are the healthiest because they keep you satisfied and keep glucose peaks.

Oats are a very complete cereal. It provides the body with slowly absorbed carbohydrates, fiber, proteins and minerals such as magnesium, iron, copper, zinc, as well as B vitamins and small amounts of calcium and folic acid. To top it off, it does not have too many calories.

Is Oatmeal Good For Weight Loss Diet?

Yes, oats can help you lose weight quickly, because oats, being rich in carbohydrates which the body absorbs slowly, make you feel more satiated and therefore spend more time without being hungry or eating what you shouldn’t.

For every 100 grams of oatmeal you eat, you will be contributing to your body:

• 13.5 gr of vegetable protein.
• 10 gr of fiber.
• 600 micrograms of vitamin B1, which represents 60% of your daily needs.
• 4.5 mg of manganese, also covering the daily needs of this mineral.
• 130 mg of magnesium, which represents about 40% of your daily needs.
• 4.3 mg of zinc, which represents almost 60% of your daily requirement.

The oatmeal diet has three phases:

• In phase 1, include oatmeal three times a day in your diet for two days.
• In phase 2, include oatmeal 2 times a day for the next 2 to lose a significant amount of weight.
• Finally, in phase 3, have oatmeal at least once a day for the remaining three days to maintain your new body weight.

So we have a diet of oatmeal, that consists of eating their cereals for seven days, you can see the meal plan below.

7 day diet plan to lose 10 pounds:

Day 1

Breakfast

• A cup of coffee or tea
• Oatmeal -1/2 cup
• cup skim milk
• 1 tablespoon raisins
• ½ Spoonful of cinnamon

Lunch

• 1 banana
• Oatmeal -1/2 cup
• Low-fat yogurt -1/2 cup

Dinner

• 4 ounces of grilled chicken breast
• large green salad
• 1/2 cup oatmeal

Day 2

Breakfast

• 1 Cup of coffee or tea
• 1/2 cup oatmeal
• 1/2 cup skim milk
• 1 tbsp raisins
• ½ tablespoons cinnamon

Lunch

• 1 banana
• 1/2 cup oatmeal
• 1/2 cup of low-fat yogurt

Dinner

• 1/2 cup oatmeal
• 4 ounces of grilled chicken breast
• Big boil green salad

Day 3

Breakfast

• 1 cup of coffee or tea
• 1/2 cup oatmeal
• 1/2 cup skim milk or milk substitute
• 1 tablespoon dried cranberries
• ½ Cinnamon spoonful

Lunch

• 1 cup strawberries
• 1/2 cup oatmeal
• 1/2 cup of low-fat yogurt

Dinner

• 4 ounce grilled fish fillet
• 1 cup broccoli
• 1 cup of wild pilaf rice

Day 4

Breakfast

• 1 banana
• 1 cup of coffee or tea
• 1/2 cup oatmeal
• 1/2 cup skim milk or milk substitute
• ½ Vanilla spoonful

Lunch

• 1/2 cup oatmeal
• 1/2 cup skim milk or milk substitute
• 1/4 cup walnuts
• 1 tablespoon cinnamon

Dinner

• 4 ounce lean turkey burger
• 1 whole wheat roll
• 1 cup baked zucchini fries

Day 5

Breakfast

• 1 cup Coffee or tea
• ½ cup Oatmeal
• 1/2 cup of fat-free yogurt
• 1 cup blueberries
• 1/4 teaspoon nutmeg

Lunch

• 1/2 cup oatmeal
• 1/2 cup skim milk or milk substitute
• 1/2 cup dried cranberries
• 1 tablespoon cinnamon

Dinner

• 4 ounce Lean sirloin steak
• 3 cups Garden salad
• 2 cup Lite salad dressing + 1 Orange

Day 6 & 7

Breakfast

• 1 cup of coffee or tea
• 1/2 cup oatmeal
• 1/2 cup skim milk or milk substitute
• 1/2 cup raisins
• 1/2 cup dried plums

Lunch

• 1/2 cup Oatmeal
• 1/2 cup Vanilla free yogurt
• 1/4 cup Walnuts

Dinner

• 2 cups mixed vegetables
• 1 chicken soup
• 1/2 cup sugar-free pudding

Health benefits of oats you might not know about!

Before starting a diet based on oatmeal, you should know its benefits, so you will be convinced faster if you should follow it or not.

Brings a lot of energy. Oatmeal is ideal for breakfast, because it gives a lot of energy and helps you get through the morning at work. Also perfect for athletes and very popular in fitness programs.

Nourishes the body. Oat proteins have great biological value because they provide eight of the nine essential amino acids that our body needs and cannot produce on its own. Amino acids combine and form proteins, which are basic nutrients of muscles.

Helps control cholesterol. Thanks to beta-glucans, oats are useful in reducing triglyceride levels, as well as the bad cholesterol (LDL) that other foods may have. Its content in omega 3 and linoleic acids (good quality fat) raises the good cholesterol. This cereal contains a type of polyphenols called avenantramides, which are almost exclusive to this food, which can help prevent the oxidation of cholesterol. To take advantage of this quality, oats must be accompanied by foods rich in vitamin C.

Rich in antioxidant. Oats, being polyphenols (chemical substances characterized by the presence of more than one phenol group per molecule) have antioxidant properties, i.e. they combat cell oxidation. Also regulate blood pressure and have anti-inflammatory effect.

It is probiotics. The wonderful beta-glucans are fermentable, thus acting as prebiotics in the intestine, by nourishing the good bacteria that live there, as well as improving the health status of our macrobiotic.

Good for digestion. This cereal is rich in fiber, so people suffering from constipation can find in it their best source of nutrition. Oats help with intestinal transit and food digestion. Those who suffer from digestive problems usually have very good results.

Helps control blood sugar. Thanks to large amount of soluble fiber, specifically the beta-glucans that during digestion form a kind of gel that delays the emptying of the stomach, also delaying the passage of sugar to blood. That’ s especially important for people suffering from type 2 diabetes.

Prevents hypothyroidism and assists with bronchitis. Oats contain iodine, a mineral that makes the thyroid work as it should. Its consumption can help prevent hypothyroidism. This cereal also has mucolytic and expectorant properties, so it will be an aid in cases of bronchitis. When introduced early into a child’s diet, oatmeal can reduce the risk of children developing persistent asthma.

Helps keep the nervous system under control and nourish the bones. Oatmeal a healthy food contain group B vitamins that act as a “balance” for the nervous system, that is, they help us be more relaxed. In addition, their calcium content is very good for preventing demoralization of bones, which prevents osteoporosis.

Disadvantages of oatmeal diet?

The oatmeal is a very low calorie diet, for this reason nutrition experts consider that the calorie sum is too low to follow a healthy diet. Because of this, it is important to increase calorie intake progressively, incorporating other healthy foods in a varied way.

Disadvantages are:

• It provides little energy, since the caloric intake is low.
• It is not possible to perform strenuous sports activities.
• It has a deficit in essential nutrients.
• If prolonged, it can affect the production of enzymes and neurons.
• It can cause rebound effect if you return to consume in an accelerated manner the foods you normally consumed.

Considerations when following oatmeal diet

This diet is a restrictive diet, so it is important to follow it for only 5 days. In addition, it can be a bit monotonous at first, which can hinder the purpose of the diet.

• It should not be done for more than 5 days in a row, as it can generate health problems such as nutritional decompensation and loss of appetite.
• Avoid the intake of alcohol, refined sugar, sweets, among other similar foods.
• Eat plenty of fruits, vegetables and lean meats.
• Do not abuse carbohydrates such as rice, pasta or legumes.
• Avoid consuming saturated fats as much as possible.

If followed correctly, oatmeal diet can help you lose up to 10 pounds in one week, because it is low in calories, low in fat and includes healthy foods. Oatmeal by itself is great for weight loss because it is high in fiber and helps you feel fuller longer.