This 7-day oatmeal diet plan is a balanced calorie diet that requires you to replace at least two meals of the day with oatmeal. 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.
Oatmeal, a whole grain, are high in fiber, proteins, vitamins, and minerals. Since it is a nutritient-dense food, it makes you feel fuller for a longer time. Hence, you tend to eat less . Whole grains contain fewer calories, so you can eat a good serving of oats without consuming a lot calories. As well, the fiber binds to the fat in the intestine and prevents the absorption of fats. The fat bound fiber is finally excreted by your body.
The oatmeal diet plan has 3 phases:
Phase 1
Calorie consumption for the first 7 days should be between 1000-1200 calories per day.
Dieters eat nothing but oatmeal for the first week. You can eat ½ cup of oatmeal for each meal, which may be combined with a ½ cup of skim milk if desired, only whole oatmeal is allowed, not instant oatmeal. Instant oatmeal and granola bars should be avoided for the first 7 days.
Phase 2
In the second phase, the next thirty days, dieters continue having ½ cup of oatmeal three times a day as well their regular diet. Instant oatmeal is now permitted. Calories may now be increased slightly to 1000-1400 per day. A morning snack of a ½ cup of fruit and an afternoon snack of ½ cup raw vegetables are allowed.
Phase 3
In the third phase, calories may now be increased slightly to 1000-1400 per day. This phase when you come back to your normal eating routine. However, make sure to eat healthy and include oats at least for one meal per day.
Follow this diet which you can lose up to 40 pounds over a period of 6 weeks.
7-Day Oatmeal Diet Plan
Oatmeal diet: DAY 1
Breakfast
Coffee or tea -1 cup
Oatmeal -½ cup
Skimmed milk -½ cup
Raisins -1Tbsp
Cinnamon – ½ Tbsp
Morning Snack
Blueberries -½ cup
Lunch
1 banana
Oatmeal -½ cup
Low fat yogurt -1/2 cup
Afternoon Snack
Raw vegetable sticks -½ cup
Dinner
Grilled chicken breast -4 oz
Large green salad
Oatmeal -½ cup
Evening Snack
Sugar-free pudding
Oatmeal diet: DAY 2
Breakfast
Coffee or tea -1cup
Oatmeal -½ cup
Skim milk -½ cup
Raisins -1 Tbsp
Cinnamon -½ Tbsp
Morning Snack
Blueberries -½ cup
Lunch
1 banana
Oatmeal -½ cup
Low fat yogurt -1/2 cup
Afternoon Snack
Raw vegetable sticks -½ cup
Dinner
Oatmeal -½ cup
Grilled chicken breast -4 oz
Large green salad
Evening Snack
Sugar-free pudding
Oatmeal diet: DAY 3
Breakfast
Coffee or tea -1 cup
Oatmeal -½ cup
Skim milk or milk substitute -½ cup
Dried cranberries -1 Tbsp
Cinnamon – ½ Tbsp
Morning Snack
1 Medium Apple
Lunch
Strawberries -1 cup
Oatmeal -½ cup
Low fat yogurt -1/2 cup
Afternoon Snack
Handful of almonds
Dinner
Broiled fish fillet -4 oz
Broccoli -1 cup
Wild rice pilaf -1 cup
Evening Snack
Celery sticks -1 cup
Oatmeal diet: DAY 4
Breakfast
1 banana
Coffee or tea -1 cup
Oatmeal -½ cup
Skim milk or milk substitute -½ cup
Vanilla -½ Tbsp
Morning Snack
2 small kiwi fruit
Lunch
Oatmeal -½ cup
Skim milk or milk substitute -½ cup
Walnuts -1/4 cup
Cinnamon -1 Tbsp
Afternoon Snack
1 Apple
Dinner
Lean turkey burger -4 oz
1 whole wheat bun
Baked zucchini fries -1 cup
Evening Snack
Sugar-free jello -1 cup
Oatmeal diet: DAY 5
Breakfast
Coffee or tea -1 cup
Oatmeal -½ cup
Non-fat Greek yogurt -½ cup
Blueberries -1 cup
Nutmeg -1/4 Tbsp
Morning Snack
A handful of almonds
Lunch
Oatmeal -½ cup
Skim milk or milk substitute -½ cup
Dried cranberries -1/2 cup
Cinnamon -1 Tbsp
Afternoon Snack
1 Banana
Dinner
Lean sirloin steak -4 oz
Garden salad -3 cups
Lite salad dressing -2 Tbsp
Evening Snack
1 Orange
Oatmeal diet: DAY 6 – DAY 7
Breakfast
Coffee or tea -1 cup
Oatmeal -½ cup
Skim milk or milk substitute -½ cup
Raisins -½ cup
Dried plums -½ cup
Morning Snack
1 Apple
Lunch
Oatmeal -½ cup
Vanilla nonfat yogurt -½ cup
Walnuts -1/4 cup
Afternoon Snack
Peanut butter -1 Tbsp
4 celery sticks
Dinner
Mixed vegetables -2 cups
One can light chicken soup
Evening Snack
Sugar-free pudding -1/2 cup
