Lose Weight Effectively with the Oat Diet

With the oat diet, you can stimulate burning stored fat to lose weight in a short amount of time. Because of its restrictive nature, it's a short-term diet only and you shouldn't continue with it for too long.
Lose Weight Effectively with the Oat Diet

Last update: 04 May, 2022

The oat diet has become very popular in recent years because it’s easy to do it and you’re left feeling full. Would you like to try it? If so, keep reading to find out all the details!

Although it’s a plan that you should only follow for four days, there are people who use it as inspiration to improve their eating habits.

In other words, many people have gone beyond simply knowing the benefits that this can offer short term. and have taken advantage of this diet to incorporate the complex food that is oats into their day-to-day lives, in many ways.

Below, we tell you the facts about oats and the diet that takes center stage. Take note!

Oats, an excellent food

bowl of oats with grains
Oats are a food that contribute to good digestion. Also, they help make you feel full.

Regularly consuming oats can be very beneficial for your health, because oats are a very complete food. Although, this doesn’t mean that these grains should be the base of your diet or the only source of food you can enjoy.

Consuming oats, within a varied and balanced diet – not just on their own -, can benefit our health and wellbeing.

Additionally, oats are a food that many people use to lose weight, (and later, maintain it) as it helps to regulate bowel movements and calm the abdominal zone significantly.

Also, including it in a balanced diet plan helps to improve your digestion process and prolong the feeling of being full between meals.

The oat diet

The oat diet allows the consumer to take advantage of the main benefits: aiding digestion, regulating bowel movements, and calming the abdomen.

By helping the body to expel all the daily waste, you’ll probably notice you have a more “relaxed” silhouette. And this, without a doubt, can serve as motivation when it comes to improving your lifestyle habits to lose weight.

Some relevant facts

  • The diet lasts for 5 days in total.
  • You shouldn’t follow it for a long period of time as it can cause health problems (nutritional deficits, imbalances, etc.).
  • In addition to following this or any diet, it’s essential that you adopt other healthy life habits, like avoiding eating in moderation, alcohol, candies, and snacks.
  • The diet consists of eating this gain in all main meals of the day. In addition to this, specialists advise you to eat foods that are low in calories such as fruits, vegetables, and lean meats.
  • During the days you follow the diet, you should ensure you’re still eating moderate levels of other carbohydrate sources like rice, vegetables, or pasta.
  • You should reduce your consumption of saturated fats and sugars.

Important note

According to Aitor Sánchez, an expert in diet and nutrition and author of several books, this regimen doesn’t fulfill the characteristics of a balanced diet. For that reason, you shouldn’t follow it for longer than the recommended days.

The oat diet to lose weight

The Oat Diet to Lose 3 to 5 Pounds in 5 Days

The effects of the oat diet can vary from person to person, depending on your age and metabolism. For that reason, it’s always best to consult a nutritionist before starting it.

It’s not recommended for adolescents nor the elderly since it can be too restrictive for their needs.

As a final point, there are many dietary models you can use to enjoy the benefits of oats. However, in this case, we’ll give you some lightly balanced menus so that it isn’t too extreme.

Breakfast Options

  • Three tablespoons of oats, a cup of skim milk, and a tablespoon of raisins
  • A glass of oatmeal, plant milk, and banana smoothie
  • A bowl of oats with ground tree nuts and raisins
  • Three tablespoons of oats and a cup of chopped fruit
  • A cup of greek yogurt with two tablespoons of oats

Lunch options

  • A medium green vegetable salad, dressed with olive oil and pepper to taste; a tablespoon of oat flakes and a small portion of chicken.
  • Oat soup and a portion of grilled chicken breast.
  • Three tablespoons of oatmeal and a bowl of mixed salad with shredded chicken.
  • Three tablespoons of oatmeal and a salad with tomato, lettuce, and asparagus.
  • A medium plate of stir-fried vegetables, a portion of chicken, and a cup of oat milk.

Dinner options

woman smiling holding up a bowl of oats and pointing to it
Oats are a very complete food that you can include in your lunches and snacks in many different ways.
  • Greek yogurt with two tablespoons of oats and an apple
  • A bowl of green salad and a cup of skim milk with oats
  • Chicken soup with vegetables and three tablespoons of oatmeal
  • A portion of fish, a plate of steamed vegetables, and three tablespoons of oats
  • A bowl of spinach salad with a cooked egg and a cup of oatmeal

Morning and afternoon snacks

  • A cup of oatmeal and a handful of nuts
  • A compote of apple and oatmeal, without sugar
  • An oat smoothie with strawberries and bananas
  • A bowl of oatmeal
  • Fruit salad of your favorite fruits with a tablespoon of oatmeal

Yes to oats, but with a healthy diet

To conclude, just like with other regimens, the oat diet can have some side effects during and after you do it. You might experience a rebound effect after finishing it. This is where some people regain some weight after returning to their regular dietary habits.

To avoid gaining weight back and losing the results you achieved, it’s important that you follow a balanced diet and control the calories you eat and drink after finishing this plan. This way, you’ll get a lasting result!