Oatmeal diet

The oatmeal diet is becoming more and more popular as a method to guarantee effective weight loss.

Oatmeal diet variants

– one day oatmeal diet

– a week-long oatmeal diet

– long term oatmeal diet

The different varieties also differ in the degree of restriction, but for each of them, the menu is based on oat flakes or bran and dairy products such as milk or yoghurt. Depending on the type, the oat diet also allows the consumption of fruit, vegetables or lean meat or fish. The oatmeal diet is considered a low-calorie treatment. Daily energy supply ranges from 900-1200 kcal.

Does oatmeal help in losing weight?

The basis of the oatmeal diet is oatmeal, which is one of the most valuable cereal products. Oats from which they are made contain much more protein than other cereals, and additionally, they have a very beneficial amino acid composition. Oat flakes are rich in B-group vitamins, as well as selenium or magnesium, which support proper brain functioning, memory and concentration.

They are also a good source of dietary fibre, which regulates and supports the work of the intestines, speeding up the passage of food content. Fibre, which occurs in oats, is primarily beta-glucan, one of the properties of which is the formation of sticky gels that protect the digestive tract. In addition, beta-glucan has a prebiotic effect, allowing beneficial bacteria to multiply in the intestine. Moreover, it has a strengthening effect on the immune system.


Including products containing oatmeal in the diet provides a long-lasting feeling of satiety and eliminates the desire to eat between meals. Compared to other cereal products, oatmeal also contains a lot of fat. However, these are the so-called essential unsaturated fatty acids, necessary for the proper functioning of the brain and cardiovascular system. Due to their many valuable properties, oatmeal is recommended as a part of nearly any diet as it improves and supports the overall condition of the body.

One-day oatmeal diet

One-day oat diet is one of the more safe and effective forms of oatmeal diet. It assumes eating only oatmeal for one day. Applied e.g. once a week, it not only reduces excessive kilograms but also cleanses the body of toxins, without exposing it to dangerous food shortages.

Boil 7 spoonfuls of oatmeal on 2 litres of milk and then divide the resulting oatmeal into 5 portions, which are eaten at equal intervals throughout the day; in the most restrictive variety, the one-day oatmeal diet involves the consumption of oatmeal cooked not using milk but rather water.

Weekly oatmeal diet

A weekly variety of oatmeal diet consists of meals based on oatmeal 7 days a week. The addition of low-fat milk or yoghurt is  also acceptable. The daily energy dose should not exceed 1000 kcal.

After a week of using oatmeal diet, you should return to a proper, healthy diet. It is recommended to gradually include in the menu easily digestible products that will not burden the stomach.

This type of diet should absolutely not be used for more than a week, as it can lead to cachexia and deficiencies of many vitamins and minerals.

Long-term oatmeal-based diet

The long-term form of oat diet assumes a change in the diet for 2 months. It consists of 3 phases

the first phase – only oatmeal with yoghurt or skim milk should be consumed, 3-4 portions per day, duration of this phase is a week;

the second phase – consume oatmeal 3-4 times a day, but the diet is also extended to other products such as fruit, vegetables and lean meat or fish; duration – 1 month

the third phase – this is the time of introducing and supplementing the diet with other products necessary for the proper functioning of the body; the food consumed should be easily digestible, and once a day you should continue to eat porridge in any version; the phase should last 2 weeks.


A short term oatmeal diet can be a good way to support the digestive system and detoxify the body. However, long-term use of diets that are monotonous and low in calories can do more harm than good. It exposes us not only to dangerous deficiencies but also to the yo-yo effect.