Oatmeal diet for 10 kg weight loss

Oatmeal diet

Oatmeal diet is one of the simplest and most affordable nutrition schemes that allow you to get rid of extra kilograms. Weight goes away quickly, yet you do not feel strong hunger, due to the fact that oatmeal has a low glycemic index.

The essence of this weight loss diet lies in the consumption of oatmeal, which is cooked with water, without oil, or butter and salt. You should buy oatmeal flakes, which require cooking. Instant porridges do not suit the dietary nutrition scheme.

The basic rules that you need to adhere to during the oatmeal diet:

  1. Have frequent and small meals.
  2. Strictly follow the diet scheme. Otherwise, you will not be able to achieve the result.
  3. During the oatmeal diet, you must drink plenty of fluids (at least 1.5 liters of clean plain water during a day).
  4. For an effective weight loss, observe the oatmeal diet for at least 3 days.To achieve maximum results, you stick to the oatmeal diet for a week.


The classic oatmeal diet involves the consumption of 600 g of boiled oatmeal (cooked with water). The resulting volume should be divided into 6 a servings and eaten in equal parts. Each day, you can add 300 grams of any steamed vegetables. Of course, it’s very difficult to stick to such diet, so we read on and check out the three-component diet based on oatmeal, which is easier to stick to.

DAY 1, DAY 4

  • Breakfast: a serving of oatmeal + 2 green apples.
  • Lunch: a serving of oatmeal + 150 grams of cottage cheese with a tablespoon of honey.
  • Dinner: a serving of oatmeal + 250 ml of yogurt.

DAY 2, DAY 5

  • Breakfast: a serving of oatmeal + boiled chicken egg.
  • Lunch: a serving of oatmeal with dried apricots + 250 grams of turkey.
  • Dinner: a serving of oatmeal with honey + 250 ml of yogurt.

DAY 3, DAY 6

  • Breakfast: a serving of oatmeal + 250 ml of yogurt.
  • Lunch: a serving of oatmeal + baked in foil fish (200-300 g).
  • Dinner: a serving of oatmeal + 200 g of cottage cheese with dried fruits.


  • Breakfast: a serving of oatmeal + boiled egg and 2 green apples.
  • Lunch: a serving of oatmeal + any low-fat boiled meat (250 g) + vegetable salad 200 g (sea cabbage + fresh cucumber with low-fat sour cream as the dressing)
  • Dinner: oatmeal + turkey or rabbit meat (200 g) + 200 ml yogurt.

You can combine the oatmeal diet menu in a different way. You can choose any low-fat fermented milk product instead of yogurt. For lunch, you can consume dishes with a minimum protein content (boiled or stewed fish, chicken, beef, veal). Twice a week, you can add eggs to your menu (better for breakfast). As a snack, you can have fruit (except grapes and bananas).




  • Oatmeal is rich in fiber, which allows normalizing the work of the intestines and metabolism.
  • Your body will be cleansed of toxins, which will result in a better condition of your skin and hair.
  • Weight goes smoothly, which will help avoid weight regain when you complete not allow him to dial after leaving the diet.
  • Oatmeal diet will not make you suffer from acute hunger.
  • Oatmeal is a useful product that saturates our body with micro- and macroelements, as well as vitamins, the list of which includes:
    1. phosphorus,
    2. iron,
    3. magnesium,
    4. calcium,
    5. amino acids,
    6. nicotinic acid.


  • The diet can provoke an aggravation of various diseases, especially chronic diseases of the digestive system.
  • Classic oatmeal diet implies the consumption of a single component – oatmeal – so you shouldn’t stick to it for too long.The product contains phytic acid, which can wash away calcium from the body, when consumed in large quantities.
  • Oatmeal diet has a number of contraindications, the list of which includes:
    1. diabetes,
    2. diseases of the digestive system,
    3. pregnancy and lactation,
    4. depression,
    5. heart and blood vessels diseases.

Experts categorically forbid to keep to the oatmeal diet for more than 8 days. Before you start this weight loss diet, you should consult a specialist.


In a week on oatmeal diet, you can lose about 5 kg. Although, everyone is unique and results can vary. For example, if a person not only adheres to the dietary regime, but also exercises, he can lose more kilograms during the diet course. You can find it useful to have an oatmeal fast day once in two weeks – it can help you maintain the result that you achieve.