DIET AND WEIGHT LOSS

Weekly Oatmeal Diet Plan Will Help You Lose Up To 10 Pounds In a Week

January 2, 2020

This weekly oatmeal diet plan is a balanced calorie diet that forces you to switch at least two meals of the day with plain oatmeal. The first phase includes grain three times daily in your food for two days. In the second phase, including grain 2 times a day for the next two days to lose a signific pounds of weight. Finally, in the third phase, add the oatmeal once a day for the remaining three days and maintain your body weight.

Oatmeal, the whole grain, is high in vitamins, fibers, proteins, and minerals. Since it is a nutrient-dense food, it will make you feel fuller for a more extended period. Hence, you dare to eat less food. Oatmeal contains fewer calories. Therefore you should eat the right amount of servings of oats without consuming a lot of calories. The fiber prevents the absorption of fats and binds to the fat in the intestine. The fat bound fiber is finally pulled off your body.

HEALTH BENEFITS OF OATS:

Excellent for Weight control.
Oats fiber elements incorporate the moist as it is digested which leads to the stickiness of the contents of the intestine extending. It should make you feel fuller for a longer period. Like this, oats help in weight support and slackness.

Managing Blood pressure
The daily portion of oatmeal its believed to reduce high blood pressure and to reduce the necessity of medication intake.

Controls Bowel function
The great fiber content, referring to insoluble and soluble, important for maintaining colon movements proper.

Lowers Blood sugar
Oatmeal is a regulator of blood sugar and insulin levels, so it’s essential in preventing various of the complexities linked with diabetes. The beta-glucan levels in oatmeal assist to reduce the growth of the blood sugar levels following a meal plan, indicating dramatic shifts of blood sugar levels are guaranteed.

Heart Function & Cholesterol level
As previously mentioned, oatmeal is an important root for fiber, like beta-glucans, it can lower blood cholesterol levels.

Since oats are an example of the greatest sources of antioxidants named tocotrienols. These antioxidants from vitamin E when combined with tocopherols. The tocotrienols repress cholesterol absorption and have been observed to decrease blood cholesterol levels. The absorption of cholesterol associates various types of cardiovascular illness.

The 7-Day Oatmeal Diet Plan

The oatmeal diet plan has 3 phases:

Diet Phase Part 1

The calorie consumption for the first week should be between 1100-1200 calories per/day.
Dieters should eat nothing else, but oatmeal for the first week. Bottom line you should eat ½ cup of oatmeal with each meal, which is combined with a ½ cup of skim milk if needed, only whole oatmeal is recognized, not the instant oatmeal. Instant oats and granola bars must be avoided for the first week.

Phase 2

In the 2nd phase, those are the next thirty days; dieters should continue having an only ½ container of oats three times daily as well as their regular diet. Calories can now be increased up to 1100-1400 per/day. Morning snack with a half a cup of fruit, also an afternoon snack of ½ cup raw vegetables are also allowed now.

Phase 3

In the 3rd phase, calories can be increased slightly to 1100-1400 per day. This phase is your healthy eating routine. Make sure to eat healthily and include oats at least for one meal per day.

Follow this dieting process thru all 3 phases, and you can lose up to 40 pounds six weeks.

Weeky Oatmeal Diet Plan

Oatmeal diet: DAY 1

Breakfast:

  1. Coffee or tea -1 cup
  2. Oatmeal -½ cup
  3. Skimmed milk -½ cup
  4. Raisins -1Tbsp
  5. Cinnamon – ½ Tbsp
  6. Morning Snack
  7. Blueberries -½ cup

Lunch:

  1. One banana
  2. Oatmeal -half cup
  3. Low-fat yogurt -1/2 cup
  4. Afternoon Snack
  5. Raw vegetable sticks -½ cup

Dinner

  1. Grilled chicken breast -4 oz
  2. Large green salad
  3. Oatmeal -½ cup

Evening Snack:
Sugar-free pudding

Oatmeal diet: DAY 2

Breakfast

  1. Coffee or tea -1cup
  2. Oatmeal -½ cup
  3. Skim milk -½ cup
  4. Raisins -1 Tbsp
  5. Cinnamon -½ Tbsp
  6. Morning Snack:
  7. Blueberries -½ cup

Lunch

  1. One banana
  2. Oatmeal -½ cup
  3. Low-fat yogurt -1/2 cup
  4. Afternoon Snack:
  5. Raw vegetable sticks -½ cup

Dinner

  1. Oatmeal -½ cup
  2. Grilled chicken breast -4 oz
  3. Large green salad

Evening Snack: Sugar-free pudding

Oatmeal diet: DAY 3

Breakfast

  1. Coffee or tea -1 cup
  2. Oatmeal -½ cup
  3. Skim milk or milk substitute -½ cup
  4. Dried cranberries -1 Tbsp
  5. Cinnamon – ½ Tbsp
  6. Morning Snack:
  7. One Medium Apple

Lunch

  • Strawberries -1 cup
  • Oatmeal -½ cup
  • Low-fat yogurt -1/2 cup
  • Afternoon Snack:
  • Handful of almonds

Dinner

  1. Broiled fish fillet -4 oz
  2. Broccoli -1 cup
  3. Wild rice pilaf -1 cup
  4. Evening Snack
  5. Celery sticks -1 cup

Oatmeal diet: DAY 4

Breakfast

  1. One bananaCoffee or tea -1 cup
  2. Oatmeal -½ cup
  3. Skim milk or milk substitute -½ cup
  4. Vanilla -½ Tbsp

Morning Snack: Two small kiwi fruits

Lunch

  1. Oatmeal -½ cup
  2. Skim milk or milk substitute -½ cup
  3. Walnuts -1/4 cup
  4. Cinnamon -1 Tbsp
  5. Afternoon Snack:
  6. Sugar-free jello -1 cup.
  7. 1 Apple

Dinner

  1. Lean turkey burger -4 oz
  2. 1 whole wheat bun
  3. Baked zucchini fries -1 cup
  4. Evening Snack

Oatmeal diet: DAY 5

Breakfast

  1. Coffee or tea -1 cup
  2. Oatmeal -½ cup
  3. Non-fat Greek yogurt -½ cup
  4. Blueberries -1 cup
  5. Nutmeg -1/4 Tbsp
  6. Morning Snack-
  7. A handful of almonds

Lunch

  1. Oatmeal -½ cup
  2. Skim milk or milk substitute -½ cup
  3. Dried cranberries -1/2 cup
  4. Cinnamon -1 Tbsp
  5. Afternoon Snack:
  6. One Banana

Dinner

  1. Lean sirloin steak -4 oz
  2. Garden salad -3 cups
  3. Lite salad dressing -2 Tbsp
  4. Evening Snack:
  5. 1 Orange

Oatmeal diet: DAY 6 – DAY 7

Breakfast

  1. Coffee or tea -1 cup
  2. Oatmeal -½ cup
  3. Skim milk or milk substitute -½ cup
  4. Raisins -½ cup
  5. Dried plums -½ cup
  6. Morning Snack
  7. One Apple

Lunch

  1. Oatmeal -½ cup
  2. Vanilla nonfat yogurt -½ cup
  3. Walnuts -1/4 cup

Afternoon Snack: Peanut butter -One Tbsp or Four celery sticks

Dinner

  1. Mixed vegetables -2 cups
  2. One can light chicken soup

Evening Snack: Sugar-free pudding -1/2 cup

Its also recommended exercising during The Oatmeal Diet, for best effect.

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