Oatmeal Diet For Weight Loss: Does it Work?

Oatmeal Diet For Weight Loss: Does it Work?

Estimated time to read 5 minutes

Are you an oatmeal lover who could eat this delicious meal morning, noon, or night? Us, too!

But when it comes to oatmeal and weight loss, you may be wondering, “can oatmeal really help me lose weight?” In this blog post, we’re exploring the oatmeal diet and explaining if or how it works as an aid to weight loss.

How does the oatmeal diet work?

Spoiler: this unique diet is for the true oatmeal lover! Let’s break down what the oatmeal diet is and how to go through the oatmeal diet phases.

What do I have to eat on an oatmeal diet?

The oatmeal diet is a regimen that includes consistent consumption of oats in a regular routine that is broken up into three unique phases. 

The oatmeal diet - Eat Proper Good

Oats are the primary focus of every meal, and as it relates to weight loss, you can indeed lose weight by eating oatmeal! Oatmeal has been proven to be good for weight loss in addition to providing several other health benefits.

Oats are naturally dense complex carbs that contain high protein and fiber content, which gives you a sensation of fullness after eating a small portion. The “feeling full” sensation stays longer than with other foods, keeping you from needless snacking and overeating. 

Phases of an oatmeal diet

There are three phases of the oatmeal diet:

Phase 1

This phase lasts only 1 week, and during this time, oatmeal dieters eat only oatmeal (½ cup oatmeal serving size per meal), with the addition of skim milk. Only rolled oats are allowed during this phase (no instant oatmeal or granola), and targeted calorie count should fall within 900-1,200 calories per day.

Phase 2

During this 30 day phase, oatmeal dieters will continue to eat ½ cup oatmeal with breakfast, lunch, and dinner, but add in lean protein and vegetables for 1 meal per day. Targeted calorie intake is 1,000-1,300 calories per day during this phase.

Phase 3

During this phase, oatmeal dieters return to their regular diet but are still required to have one meal of oatmeal per day and one snack of oatmeal per day. During this final phase, oatmeal dieters are also encouraged to limit their intake of fats.

Proper Good Oatmeal

When navigating which type of oatmeal to eat on the oatmeal diet, one thing is for certain: quality matters! While Proper Good Perfectly Plain Oatmeal uses steel cut oats versus rolled, those who are looking to loosely follow the oatmeal weight loss diet without adhering to the rolled oats rule can reap the benefits! If you’re tight on time and cooking your oatmeal from scratch is a difficult option this pre-made delicious oatmeal will save the day!


Perfectly Plain Oatmeal - Oatmeal Diet -Eat Proper Good


Our oatmeal is gluten-free, dairy-free, and plant-based goodness all in one. 4 grams of fiber and 5 grams of protein keeps you feeling full until your next snack or meal, which helps promote overall wellness.

Main benefits of the oatmeal diet plan

While the oatmeal weight loss diet is primarily used as an aid to healthy weight loss, there are many more health benefits associated with eating oatmeal.

Heart health

Eating oatmeal is an excellent way to support a healthy heart, mainly due to its soluble fiber content, which helps lower total and ‘bad’ LDL cholesterol. This helps reduce your risk of cardiovascular disease, and adding fiber rich toppings to your oatmeal, like berries or almonds, can also help increase fiber content. 

Gut health

Beta-glucan is a gel-like texture that feeds good bacteria in the gut and contributes to overall improved gut health. Oatmeal is rich in beta-glucan and is an awesome supporter of gut health and healthy foods digestion.

Hypertension prevention

Oatmeal is a heart healthy grain that helps reduce the risk of heart disease. Whole oats are high in antioxidants and vitamins, like vitamin E, which is known to protect the heart. In addition, oatmeal that is made with whole oats and no added sugar can help reduce cholesterol and blood sugar levels. 


Oatmeal - Oatmeal Diet- Eat Proper Good


Diabetes control

It’s important for diabetics to keep blood sugar in a healthy range. When maintaining blood sugar levels, it’s key to control the amount of carbs eaten in one sitting. Eating foods that are high in fiber but low in unhealthy fat and sugar can help diabetics maintain healthy blood sugar levels

Portion control is key! One cup of cooked oatmeal contains approximately 30 grams of carbs, which fits well into an oatmeal low-calorie diet plan for those with diabetes.

Skin and tissues protection

Vitamin E is not only excellent for heart health … it can reduce inflammation and help your skin look younger, too! Oatmeal is loaded with vitamin E and other proteins that support skin health.

Does the oatmeal diet work for losing weight?

If followed properly, the oatmeal diet can help you lose weight within an overall normal diet plan. The meal plans on the oatmeal diet are relatively low-calorie and low-fat, both of which promote a way to lose weight.


The oatmeal diet - Oatmeal Diet- Eat Proper Good


Oatmeal can help you lose weight because it helps you feel fuller for longer than other foods. And, oatmeal is a low-cost option, which makes it easier to stick to than other weight loss systems, which often require money to participate and expensive pre-made meals.

Risks of the oatmeal diet

While the oatmeal diet has several benefits, we’d be remiss to not mention a couple of potential “cons” as well. Here are the most common risks associated with the oatmeal diet:

Difficulty maintaining weight loss

During the strictest phase of the oatmeal diet, phase 1, dieters only eat oatmeal. This restrictive way of eating can result in initial weight loss but is not sustainable long term. Therefore, when dieters cycle in regular foods, sometimes weight can fluctuate or increase back up to the starting weight.

Gout problems

If you have a history or family history of gout, the oatmeal diet could exacerbate that risk. Those with gout are recommended to limit oatmeal servings to 2 per week.

When to consult a doctor?

The answer to this is: always! Before starting any diet, like the oatmeal diet, it’s crucial to consult with your doctor to make sure the diet plan supports your unique body and health goals. 

If your doctor approves of you starting the oatmeal diet, closely monitor how you feel throughout the process and check back in with your doctor if you don’t feel well.

There you have it! The oatmeal diet is not for everyone, but those who truly love oatmeal and are looking to reap the benefits of the oatmeal diet can certainly give it a try.

Here are a couple of other helpful oatmeal resources:

Is Oatmeal Keto-Friendly?

Is Oatmeal Vegan?

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