Lose weight with the oatmeal diet? The so-called oatmeal diet requires you to eat about 250 grams of oatmeal spread throughout the day.
The oatmeal diet allows you to combine the cereal flakes with various foods. However, the total calorie count of 1000 to 1300 kcal per day must be adhered to.
The aim of the oatmeal diet is to lose weight without starving or suffering from a lack of nutrients. After all, a balanced diet and a good supply of nutrients to the brain are particularly important when dieting. Since oatmeal is extremely healthy when prepared correctly, it is perfect for a balanced diet and also for a diet that does not cause any deficiency symptoms. After all, oats contain important carbohydrates and nutrients.
In this article, we will reveal how exactly the oat diet works and what you need to bear in mind when following it.
How to prepare oat porridge – find out more
What exactly is the oat diet?
The oatmeal diet is a form of nutrition that promises to lose weight without hunger or deficiency symptoms. The main focus is on eating oatmeal in combination with fresh fruits, vegetables and superfoods such as flaxseeds, chia seeds or similar.
There are many different variations of this diet. However, the basic principle is that healthy oats in breakfast (whether porridge or muesli ) and lunch play an important role. For dinner, vegetables with lean fish, for example, are served.
How does the oatmeal diet work?
As the name suggests and has already been explained, the main ingredients in this diet are oats. That's why you should eat at least 250 g of oats per day on the oat diet to meet your oat needs, achieve a sufficient feeling of satiety and thus avoid feeling hungry. Oats are one of the best sources of energy you can eat!
In addition, a maximum of 1,300 calories should be consumed per day. This is an extremely significant calorie reduction, after all, the normal daily requirement of an adult woman is around 2,000, and an adult man needs around 2,500 calories.
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Oat flakes calories – healthy calories for weight loss
Oat flakes contain about 350 calories per 100 grams . That means they have a fairly high calorific value. But can you lose weight with oats? – you may be asking yourself this question now. And yes, you can lose weight with oats!
Despite the high calorie content of oats, it is definitely possible to lose weight with the oats diet. The flakes keep you full for a long time due to their nutritional value and fiber and complex carbohydrates and boost fat burning. In addition, a daily intake of oats is also accompanied by an automatic change in diet. If you eat oats every day, you will feel full more quickly and intuitively.
Calories in oats – are there differences between rolled and quick-cooking oats?
The calories in oats are always the same. This is because, whether they are rolled or quick-cooking oats, they are all whole grain cereal products. They are just processed differently. While quick-cooking oats are just peeled, the rolled oats are flattened.
Oatmeal Nutrients
The nutrients of oatmeal should not be underestimated! Oatmeal has a high proportion of long-chain carbohydrates and contains a variety of important trace elements. Thus, the cereal flakes bring many health benefits. Oatmeal also contains mainly unsaturated fatty acids. They are therefore an important part of a healthy diet.
Oats are rich in the following nutrients:
- Vitamin B1
- Vitamin B6
- Folic acid
- Vitamin K
- Biotin
- Beta-glucan
- Proteins
- Manganese
- Calcium
- Magnesium
- Zinc
It is also thought that oats contain vitamin B12, vitamin D and vitamin A, but this has not yet been 100% proven. Additional vitamins, such as vitamin C, can be added to the portion of oats with fresh fruit and vegetables.
Discover healthy porridge with oats
Oatmeal recipes for losing weight: ideas from soup to overnight oats to casserole
- Oatmeal soup
- Oat porridge, also known as porridge (refined e.g. with apples, bananas, blueberries, etc.)
- Overnight oats
- Oat flakes in yoghurt, milk or combined with fruit, vegetables and/or chia seeds
- Oatmeal casserole
When following the oatmeal diet, it is also recommended to replace flour in bread, cake or pastries with oatmeal.
What should I bear in mind when following the oatmeal diet?
To achieve your goal with the oatmeal diet, there are a few things to keep in mind:
- Drink a lot! The following are allowed: water, unsweetened tea or unsweetened vegetable juices.
- Avoid sugar! Also, if possible, do not eat sweet fruits (grapes, bananas, dates, etc.). Otherwise, blood sugar levels will rise and you may experience cravings.
- If you have celiac disease, you should use gluten-free oats (gluten content below 20 ppm). Then the oatmeal diet should also be possible for you.1 However, it's still a good idea to check with your doctor.
- It's best to keep a food diary. This way, you'll always have an overview of how many calories you've already eaten.
- Use a calorie chart to find out which foods are good for the oatmeal diet.
What are the benefits of the oat diet?
Losing weight with oatmeal is not easy. But probably no diet is easy. However, due to the sufficient calories and good satiation provided by the oats, losing weight with oats is definitely possible.
The whole thing is, after all, associated with less hunger than with other diets. In purely mathematical terms, between 0.91 and 2.27 kg can be lost per week. In addition, eating oats every day brings a number of health benefits, such as lowering or stabilizing cholesterol levels and providing
It is advantageous if you are informed about an ideal, balanced diet. If you have cooking experience, all the better, because there is no such thing as a precise nutrition plan.
Creativity is definitely called for. As a little support, you will find helpful oat recipes here.
You also have to calculate your exact number of total calories per day yourself. This varies, of course, and depends on your build, your occupation, or whether you are athletic.
For example, a 1.55 m tall, very slender lady who does little sport and works in an office has a lower calorie daily requirement than a 1.95 m tall construction worker who runs 3-4 units per week in parallel for a half marathon.
Here is a calorie calculator to get an impression of your personal daily requirement.
Oatmeal Calories – Risks of Losing Weight with Oatmeal
The risks of losing weight with oatmeal are not to be underestimated, as with any diet, but they are rather low when used correctly. The biggest risk of any diet in general is a nutrient deficiency. Especially with severely calorie-restricted or unbalanced diets, a nutrient deficiency can occur.
However, if you combine the oats cleverly with dairy products, fruit, vegetables, fish or meat, you should be fine. Read more about the oatmeal calories.
If you are creative in preparing dishes during the oatmeal diet and have a high level of self-control, losing weight with the oatmeal diet should not be a problem.
Losing weight with the oatmeal diet – our conclusion
Our conclusion about the calories in oatmeal: yes, they do have some calories, but they are still healthy and can definitely help you lose weight. They also contain a large number of vitamins, fiber and minerals. They should therefore be an integral part of any balanced diet. Our conclusion about the oatmeal diet is mixed, as it is with other diets.
A successful outcome depends on many different factors, such as a good self-assessment and a certain degree of consistency and self-control.
In addition, there is a risk of nutrient deficiency, as can be the case with almost any diet. However, the risk is somewhat lower with this diet because oats themselves already contain a lot of nutrients.
However, if you stick to the guidelines, are aware of the risks and pay attention to a certain variety in your diet when implementing the oat diet, you have a good chance of achieving your desired goal and losing pounds.
There are many good reasons to discover the local superfood oats for yourself and to recognize that they are not only great as breakfast cereal!
A healthy breakfast with oats – buy now
- 1.Meschkat S. Oats as a gluten-free food. Evaluation of acceptance and potential. DOCPLAYER. Published August 21, 2013. Accessed June 25, 2021. https://docplayer.org/12197974-Hafer-als-glutenfreies-lebensmittel-evaluation-von-akzeptanz-und-potenzial.html
Frequently Asked Questions
How many calories are in oatmeal?
100 grams of oatmeal has about 344 calories, so 50 grams has 172 calories.
How many calories are in 1 tbsp of oatmeal?
1 tbsp of oatmeal has about 54 calories. 1 tbsp of oatmeal is equal to about 15 grams.
How many calories are in 50 grams of oats?
50 grams of oats have about 170 calories, which is about 712 kilojoules. 100 grams of oats, on the other hand, have about 340 calories.
Can you lose weight with oats?
Oats are very good for losing weight because they contain a lot of fiber, which provides energy and thus keeps you full for a long time. Oats are often said to have too many carbohydrates for a diet. While this may be true on the one hand, on the other hand, the body also needs carbohydrates, especially complex or healthy ones like those found in oats, to function properly.
What ingredients should you not eat with oats?
There are basically no ingredients that you should not eat with oats. However, it is advisable to be sparing with the addition of sugary foods such as dried fruit. After all, you don't want your healthy oat meal to suddenly become a sugar trap or calorie bomb.
Can you eat oats in the evening?
You can eat oats at any time of the day, including in the evening. However, if you are on an oat diet or just want to lose a few pounds, it's better to avoid carbohydrates in the evening and stick to lean meat and vegetables. But here too, there are many delicious recipes to discover that support weight loss while providing the body with important nutrients.
Why not have oats with yoghurt?
Contrary to some claims, oats go very well with yoghurt. After all, this is a wholesome and healthy breakfast. However, you have to be careful not to choose too greasy varieties if you are on a diet or doing the oatmeal diet. With this diet, you should consume a maximum of 1,300 calories spread over the day.
Are oats suitable for a low-carb diet?
Oats contain about 58 grams of carbohydrates per 100 grams. So oats are not suitable for a classic low-carb diet. BUT – oats only contain “good” complex carbohydrates.
How can I eat oats?
Oats can be eaten not only as porridge, oats with milk or yoghurt, but also as a savory variation in the form of patties made from oats and vegetables, enjoyed with a bit of feta. Low-fat quark with herbs and oats is another refreshing idea.
Oats for gluten intolerance?
The oatmeal diet is also suitable for people with gluten intolerance, since oats are normally gluten-free. In some cases, however, contamination can occur during processing. To be on the safe side, people with gluten intolerance should opt for whole grain oat products that are labeled gluten-free.
Are oats good for your muscles?
Oats give you energy and prevent hunger attacks. They therefore help you to control your weight. At the same time, the valuable grain flakes provide good proteins, which the body needs to build muscle. And muscle mass burns more calories than fat tissue.
