What is the oatmeal diet?

In this article, we are going to discuss “the oatmeal diet”. I will also include the phases of the oatmeal diet, and the food allowed on that diet.  I will also include the nutritional facts about oats, and if they are high in fiber or not. In addition to that, I will add some disadvantages of the oatmeal diet.

What is the oatmeal diet?

The oatmeal diet, as the name states, is based on oatmeal. Oatmeal is the main dish for one to two meals per day.  The oatmeal diet is a 4-week or a month-long diet. Each week is divided individually. The diet makes you lose 2 to 4 pounds per week.

Week one of the oatmeal diet is restricted to whole oatmeal. This means that it aims to have all the fiber whole oatmeal provides rather than processed or instant oatmeal that strips away the fiber content. Oatmeal is added to either skimmed or low-fat milk and blended. 

The amount of this blend to be consumed is half a cup, adding fruits to oatmeal is acceptable. Fruits like strawberries, blueberries, or oranges. The goal for calories to be consumed per day is 1200 calories maximum and a minimum of 900 calories. By cutting your calorie intake to 1200 calories, you already cut down almost half of your calories.

Week two of the oatmeal diet includes the consumption of three meals per day. Oatmeal prepared with low-fat or skimmed milk is used. Calories are almost similar this week, with a maximum of 1300 calories, and a minimum of 1000 calories per day. These calories include the three meals provided. 

During this week some food is incorporated including a source of protein like fish, low-fat cheese, and chicken breast. More fruits are introduced such as grapes, berries, watermelon, and oranges. The vegetables are included as well such as red peppers, celery, spinach, carrots, olives, tomatoes, garlic, and ginger. The only source of carbs introduced is whole wheat crackers that are rich in fiber, and the drink to be consumed is black coffee.

During week 3 more food is introduced like nuts and seeds. This provides fat and omega-3 fatty acids to your diet. You can make salads with vegetables or a fruit salad (without adding sugar or honey of course).  A gap of two hours between meals is recommended. Food that is high in starch such as rice, potatoes, and pasta are not allowed.

During weeks 2 to 4, the exercise is only for 30 minutes, it can include walking for at least 5 days a week.  Water is important throughout the whole diet with at least 8 glasses per day.

What are the nutritional facts about oats?

According to the USDA food composition database, 100 grams of oats contains:

  • Calories 389 kcal
  • Protein 16.9 grams
  • Carbs 66.3 grams
  • Sugar 0 grams
  • Fat 6.9 grams
  • Fiber 10.6 grams

Is the oatmeal diet rich in fiber?

Yes, the oatmeal diet is rich in fiber. Fiber is essential for normal bowel function, prevention of constipation, and protection against heart diseases. It lowers blood cholesterol as well.  Fiber promotes satiety and the feeling of fullness because it takes time to be digested.

What are the disadvantages of the oatmeal diet?

The oatmeal diet is a low-calorie-restrictive diet. This means it does not provide all the nutrients your body needs.  The oatmeal diet contains the same food each day which would make you feel sick of eating it daily. This makes you develop an unhealthy relationship with food.

The oatmeal diet lacks variety. The diet dictates only a few fruits, vegetables, carbs, protein, and fat to include. The limited food choices limit the vitamins and minerals you get from food. Not all foods contain the same amount of vitamins and minerals. You need a balanced intake of a variety of food to meet your nutritional needs. 

The diet requires effort in counting calories. For everything you eat, you have to calculate and find out the calories in it and add them to your limited calories per day. It is a frustrating thing to do for a long time each and every day. 

Even though fiber is beneficial for health, too much fiber would upset your intestines and cause discomfort.


In this article, we discussed “the oatmeal diet”. I also included the phases of the oatmeal diet and the food allowed on that diet.  I also included the nutritional facts about oats, and if they are high in fiber or not. In addition to that, I added some disadvantages of the oatmeal diet.


How to Lose 20 Pounds Eating an Oatmeal Diet – CalorieBee

Following This Oatmeal Diet Will Give You Surprising Results – Nutrineat

The Oatmeal Diet: Lose up to 4 Pounds a Week (Plus Meal Plan) (livin3.com)

Oatmeal Diet: Weight Loss Plan (healthline.com)


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