Oatmeal, which is basically oats boiled in water, is very rich in fiber and can make you feel full and energized. The oatmeal diet was originally developed as a treatment for diabetes in 1903. However, following the oatmeal diet can also serve to control hunger because oatmeal is known to increase appetite-controlling hormones. If you're trying to lose weight or are on a diabetes-friendly diet, an oatmeal-based diet combined with a healthy lifestyle with exercise and other healthy habits may be for you.
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Part 1 of 3: Incorporating Oatmeal in the Diet
Step 1. Shop before starting a diet
Before going on the oatmeal diet, you should make a shopping list of the ingredients you need to get started.
- Choose steel cut oats, rather than rolled oats or instant oats. Although they take longer to cook, steel cut oats have a thick texture so your bowl of oats will look delicious and filling. On the other hand, packaged instant oats often have added sugar, so avoid them if possible.
- Choose skim milk over whole milk. Skim milk will thicken the oatmeal, without adding too much fat. Milk will also help maintain healthy calcium levels in the body through food. You can also replace milk with egg whites and butter.
- Buy fruit and leafy greens to add to your oatmeal. You can add berries, such as strawberries, blueberries, or blackberries, as well as green vegetables such as kale, broccoli, or spinach.
Step 2. Start with oatmeal with milk or egg whites
In the first week of the diet, you should prepare oatmeal with skim milk or egg whites and butter only. The egg whites will ensure your body gets enough protein from this dish.
- To prepare oatmeal in skimmed milk using steel cut oats, boil 1 cup skim milk and add cup oats. If you are using rolled oats, boil 1 cup of milk and add cup of oats. Cook the oats for 20-30 minutes slowly, stirring occasionally. The longer the oats are cooked, the softer they will be.
- To prepare oatmeal with egg whites and butter, boil 1 cup of water and add cup steel cut oats or cup rolled oats. Cook the oats for 1 hour then add 250g of butter and 100g of egg white after the oatmeal has finished cooking. You can also add a pinch of salt.
Step 3. Add fruit to oatmeal in the morning and green vegetables at night
After 1 week of consuming oatmeal with milk or egg whites only, you can then add fruits and vegetables to it.
- Add cup of berries such as blueberries, raspberries, and strawberries to oatmeal in the morning to ward off the boredom of eating oatmeal alone, and provide the natural sugars and fiber that the body desperately needs.
- You can then add cup of steamed vegetables such as kale, spinach, or broccoli to an oatmeal dish at night. Steamed vegetables will provide nutrients, vitamins and minerals, and provide variety to your dinner dish.
Step 4. Balance the consumption of oatmeal with other healthy foods
While the oatmeal diet is designed to ensure adequate intake of fiber, protein, and nutrients for 1 to 3 weeks, you may also need to include other healthy foods in your diet. Calculate your daily calorie intake based on your age, weight, and activity level to make sure you're not overeating or wasting calories on empty-calorie foods.
To ensure your body's nutritional needs are met, you may need to eat oatmeal with fruit in the morning, then enjoy a healthy lunch consisting of protein (animal like chicken or fish, or plant-based such as tofu), cereals (quinoa, brown rice) and green leafy vegetables. You can then end the day with an oatmeal dinner with vegetables
Step 5. Return to normal diet gradually
Once the oatmeal diet pays off, usually about 2-3 weeks from when you started it, you can gradually return to your normal diet. Avoid changing your diet back to normal suddenly as this can increase blood sugar levels and be dangerous to your health, especially if you have diabetes.
- Cut out one serving of oatmeal and replace it with a cup of broth with steamed vegetables. The next day, replace one serving of oatmeal with 1/2 cup of processed chicken or beef and a spinach and lettuce salad.
- Continue replacing 1 serving of oatmeal with 1/2 cup of solid foods such as chicken, beef, potatoes, and a slice of bread for 1 week.
- After 1 week, you can reduce the serving of oatmeal to 1 time a day or every 2 days.
Step 6. Enjoy 1 serving of oatmeal daily after you finish your diet
While you may get tired of eating oatmeal after you're done with your diet, you should try to include oatmeal for breakfast every day. Starting the day with oatmeal and fruit, as well as additional honey as a sweetener, can provide sufficient fiber intake for activities in the morning. Oatmeal will also keep you from feeling hungry until lunch time.
Part 2 of 3: Maintaining a Healthy Lifestyle
Step 1. Exercise at least 2-3 times a week
To maintain a healthy lifestyle while on the oatmeal diet, you should try to exercise 2-3 times a week such as a 30-minute walk or jog, or take weekly exercise classes.
Exercising every week will ensure that you lose weight in a healthy way and maintain your results throughout the oatmeal diet
Step 2. Drink lots of water
You are not recommended to drink fruit juice, soda, or alcohol during the oatmeal diet. Instead, you should aim to drink at least 1 or 2 cups of water after exercise, and 1 or 2 cups of water with each meal and between meals.
Drinking water will help meet the body's fluid needs while removing impurities or toxins from the body
Step 3. Consider quitting the diet if you feel weak, weak, or have other health problems
If you feel tired or weak during the oatmeal diet, this may be because you are not getting enough nutrients and protein from your diet. So, you may need to add protein or nutrient-rich foods to your diet or add vegetables and fruits to your oatmeal.
If you experience health problems and are concerned about your health while on the oatmeal diet, consider stopping this diet and consulting your doctor. The doctor will then determine whether the oatmeal diet is safe for you to live or not
Part 3 of 3: Understanding the Benefits of the Oatmeal Diet
Step 1. Know how the oatmeal diet works
The oatmeal diet was originally developed by Dr. Carl von Noorden as the treatment of certain cases of diabetes. In the diet version of Dr. Noodren, patients will consume 250 grams of oatmeal, 250-300 grams of butter and 100 grams of vegetable albumin which is vegetable protein, or 6-8 egg whites. The patient will cook the oatmeal with water for 2 hours then add the butter and egg whites after the oatmeal is cooked. This diet is carried out for 1-2 weeks and the patient is allowed to return to his normal eating pattern gradually. In clinical trials, the use of the oatmeal diet was shown to reduce the symptoms of diabetes, and is still used today to treat diabetics with severe levels of insulin resistance.
The modern oatmeal diet consists of 3 phases, starting with oatmeal with skim milk alone for 1 week. In the second phase, you can add fruit to your morning oatmeal and vegetables to your evening oatmeal. The third and final phase, is a gradual return to normal eating patterns
Step 2. Understand the benefits of the oatmeal diet
The oatmeal diet is structured around the known benefits of oatmeal, namely:
- Lower cholesterol levels
- Lowering blood pressure
- Boost the immune system against bacteria, fungi, viruses, and parasites
- Helping the body remove waste
- Reduce the risk of type 2 diabetes
- Increases sensitivity to insulin
- Increase appetite control hormone levels
Step 3. Consult a doctor if you have any health or dietary problems
Although oatmeal is known as a healthy food, the oatmeal diet is often only done by diabetics who are trying to improve their insulin levels. However, if you want to take advantage of this diet for weight loss, make sure to prepare healthy foods other than oatmeal and live a healthy lifestyle. Thus, you can get the maximum benefits of the oatmeal diet without being accompanied by risks to health while living it.
