10 Facts about Oatmeal Diet with 6-days meal plan
Contents
Introduction
No morning is as good as that of perfectly-made oatmeal. The creamy oats with an accurate level of sweetness are indeed unique foods that you will be craving for once you’ve made your first taste. They are full of energy essential for your workouts and can be used even for lunch and dinner. What else can anyone want from a meal that isn’t found in an oatmeal diet?
Just as the name suggests, an oatmeal diet revolves around oatmeal. It is obtained from dry oats – whole grain that as unbelievably a huge number of nutritious benefits. Many people prefer oatmeal for breakfast, partially due to the nutritious benefits and for many as a result of its unique taste that leaves in your mouth. The flavor and nutrients can further be increased through the addition of fruits and some few items as we shall see later on.
10 facts you need to know about Oatmeal Diet:
They are a whole grain
The processing of oats is usually done in such a manner that its nutritious bran remains intact. The main intention is to leave you with the whole-grain goodness. Even though different ways can be used to process oatmeal – old-fashioned and steel cut – they all have one thing in common: preservation of the bran. These techniques of processing are only differentiated by milling style. In the case of old-fashioned oats, the grains are first steamed after which they are rolled to a flattering shape, while the steel cut oats are taken through steel blades for slicing. Even though steel-cut oats require more cooking time and may have higher fiber content, they are both similar in the nutritious levels.
They have unique antioxidants
You probably have heard that antioxidants have tremendous benefits for your body. The only problem is that we tend to think they can only be obtained from fruits and veggies. Guess what? That was a mistaken assumption. Just a bowl of oatmeal is all you need to supply your body with a sufficient dose of vital compounds referred to as avenanthramides.
Want to remain full till lunch? Take a bowl of oatmeal
Oatmeal contains the beta-glucan which is hailed for its ability to stabilize blood sugar levels. Since it has kept the high and low sugar levels under check, a bowl of this meal first thing in the morning will play a big role in eradicating unnecessary cravings. Additionally, oatmeal diet helps boost your workouts.
May fight coronary heart disease
The American Journal of Lifestyle Medicine published the report of a study in which it was concluded that foods containing whole-oat helped individuals lower the risk of suffering from a coronary artery disease. The study was termed to be a significant one in the sense that it tracked the benefits associated with oat products. It also exposed the link between consumption and healthy living.
Fight off bad bugs
As already pointed out above, oats contain soluble fibers referred to as beta-glucans. These not only improve the functioning of one’s immune system but also aide in keeping off harmful bacteria that cause illness. The beta-glucans have also been associated with cancer prevention, particularly colon and breast cancer. This evidence is enough to convince you that oatmeal consumption is an important step in naturally taking care of your immune system.
Oatmeal diet keep Type 2 Diabetes away
Insulin resistance (poor insulin functioning) is the main cause of Type 2 Diabetes. Insulin resistance is a condition in which insulin is unable to sufficiently get to the cells as a result of excessive harmful fat or consumption of a diet enriched with too much refined sugar. According to the WebMD, oats are one of the most diabetes-friendly foods. The reason for this is that they have more than 300 mm magnesium, a nutrient responsible for balancing blood sugar to naturally level the amount of insulin in the body.
They have fibers that reduce the rate of digestion, providing more time for slow insulin intake into the bloodstream. This lowers a spike in blood sugar. Even the Whole Grains Council recommends their magnesium and fiber content to handle constipation.
We have from time and again associated oats with only breakfast. You can actually use them to make rocking oatmeal cookies! Whether the oats are for breakfast or dessert, they are undoubtedly healthier components as opposed to the processed cereals and grains.
Eating oatmeal in the cookies form is one exciting experience. Whether you are a vegan or non-vegan, these are one of the healthiest cookies you will ever meet out there. Thus, if you had no intention of enjoying an oatmeal diet anytime soon, how about converting them to oatmeal cookies?
They can be made into different types, including:
- Maple oatmeal cookies
- Sunflower seed oatmeal cookies
- Coconut oatmeal cookies
Your heart needs an oatmeal
Let your day begin with a delicious bowl of oats, which are enriched with potassium, folate and omega 3 fatty acids. This superfood significantly lowers high cholesterol levels and clears your arteries for easy blood flow.
You are encouraged to use steel cut oats compared to the instant varieties that have a higher amount of fiber. Finish up this meal with a banana for an additional 4g fiber.
However, do not just take our words for it. Mayoclinic research actually proves that oats can lower the risk of heart disease. Another study was done in 2006, monitoring the dietary habits of about 10,000 American adults. It was found that those who took at least 21 grams of fiber per day had a 10 to 12 percent lower risk of heart attacks as opposed to those who only took 5g per day.
Digestion and obesity
A wide range of scientific collections in the British Journal of Nutrition suggests that oats are useful for improving diet quality, satiety, cardiovascular, digestive and general metabolic health.
Different experts recommend whole grains as the most effective way to ‘heal’ the gastrointestinal tract. They explain that potential gains range from improving the immune system to lowering chronic disease and obesity.
Researchers also correlate whole grain foods with a lower BMI (Body Mass Index). They go on to explain that if you take oats, hunger is reduced while the feelings of being full. Provided you have these feelings of fullness, chances are you will take fewer amounts of food throughout the day and in return curb excessive increase in weight.
Oats are natural beauty foods
Beauty experts recommend that you take a certain amount of biotin to boost your appearance. However, one-half cup of oats surpasses 25% of this recommendation. Biotin is a vitamin B that ensures efficient digestion and healthy metabolism. It also assists in the growth of nails, skins and great hair. In fact, it is the most important ingredient in your hair, skin and nails. Thus, all you need to do is take some oats and wait to enjoy the Oatmeal Diet results. You can also obtain biotin from other plants, including chia seeds and almonds – perfect oatmeal toppings!
Oatmeal Diet: 6-Day Meal Plan
Originally, the oatmeal diet was developed as a possible way of treating diabetes in 1903. As time went by, it emerged that the diet can also be used as a method for controlling appetite because the oatmeal ingredients increase the levels of appetite control hormones. If your intention is to lose weight and have a diabetes-friendly diet, a meal plan revolving around oats is what you need.
We will provide you with a 6-day meal plan for an oatmeal diet. The plan is beneficial in the sense that it:
- Reduces cholesterol levels
- Ensures healthy weight management
- Potentially fights certain types of cancer
There are those who have gone to the extent of eating purely oatmeal. This may be a tad extreme, but a bigger number of people live by the basics listed below.
You may want to do the oatmeal diet in three stages so as to find it easy to adapt.
Stage One
- During the first week of the plan, you take nothing else except oatmeal
- You may survive on a half cup of oatmeal per meal. If so desired, you can include half a cup of skim milk
- You are permitted to take specifically whole oatmeal, not instant oatmeal
- Ensure your calorie consumption during the first week is between 800 to 1100 calories each day.
Stage Two
- In the next 30 days, you are allowed to start taking your regular diet but a half cup of oatmeal three times a day
- You can also begin taking instant oatmeal
- Increase your calories to something between 1000 to 1300 calories per day
Stage Three
- Once the 30 days are over, resume to your normal diet but maintain a one oatmeal per day
- During this time, ensure your intake of fats is limited
Tips to Do the Oatmeal Diet
- One of the most important Oatmeal Dietary facts is to have an understanding of the benefits that await you.
- Seek the advice of your doctor. You will likely be told that this is a restrictive diet and it isn’t what you need for long-term weight loss.
- Beware that the health benefits you will enjoy include:
Reduced cholesterol levels
High sensitivity to insulin
Lower risk to Diabetes Type 2
Better wastage removal from the body
Control of blood sugar levels
- Balance the oatmeal with other healthy meals
- Shop for the supplies before beginning the diet
- Have a variety of fruits to include into the meal
- Gradually begin re-introducing your normal diet
- Live a healthy lifestyle full of exercise and plenty of water intake
- If you feel weak, stop the diet
The 6-Day Oatmeal Diet Plan
Day -1:
Breakfast
- Half cup oatmeal
- Half cup skim milk
- Half tablespoon cinnamon
- One tablespoon raisins
- Coffee or tea
Snack
- One medium apple
Lunch
- Half cup oatmeal
- Half cup low-fat yogurt
- One banana
Snack
- Handful of almonds
Dinner
- Half cup oatmeal
- Large green salad
- 4 oz grilled chicken breast
Day -2:
Breakfast
- Half cup oatmeal
- Half cup skim milk
- Half tablespoon cinnamon
- One tablespoon raisins
- Coffee or tea
Snack
- Half cup berries
Lunch
- Half cup oatmeal
- One banana
- Half cup low-fat yogurt
Snack
- 2 small kiwi fruits
Dinner
- Half cup oatmeal
- Large green salad
- 4 oz grilled chicken breast
Day -3:
Breakfast
- Half cup oatmeal
- Half teaspoon vanilla
- One banana
- Half cup skim milk
- Coffee or tea
Snack
- One apple
Lunch
- One teaspoon cinnamon
- Quarter cup oatmeal
- Quarter cup walnuts
- Half cup skim milk
Snack
- One cup of celery sticks
Dinner
- One whole wheat bun
- 4 oz lean turkey burger
- One cup baked zucchini fries
Day -4:
Breakfast
- Half cup oatmeal
- One teaspoon cinnamon
- Half cup skim milk
- One tablespoon dried cranberries
- Coffee or tea
Snack
Sugar-free pudding
Lunch
- Half cup oatmeal
- One cup strawberries
- Half cup low-fat yogurt
Snack
- One medium apple
Dinner
- 4 oz broiled fish millet
- One cup of wild rice pilaf
- One cup broccoli
Day -5:
Breakfast
- Half cup oatmeal
- Half teaspoon vanilla
- One banana
- Half cup skim milk
- Coffee or tea
Snack
- One orange
Lunch
- Half cup oatmeal
- Half cup low-fat yogurt
- One banana
Snack
- Four celery sticks
Dinner
- Half cup oatmeal
- Large green salad
- 4 oz grilled chicken breast
Day -6:
Breakfast
- Half cup oatmeal
- Quarter teaspoon nutmeg
- One cup blueberries
- Half cup Greek yogurt (non-fat)
- Coffee or tea
Snack
- One banana
Lunch
- One teaspoon cinnamon
- Quarter cup oatmeal
- Quarter cup walnuts
- Half cup skim milk
Snack
- One tablespoon peanut butter
Dinner
- One whole wheat bun
- 4 oz lean turkey burger
- One cup baked zucchini fries
Some Reference:
Diabetes & Diet: 7 Foods That Control Blood Sugar
Oatmeal good for overall health; best to avoid trans fats altogether
Fiber and cardiovascular disease risk: how strong is the evidence?
