Oatmeal on a diet – recipes for cooking on water or milk, the benefits and harms of losing weight

The content of the article

One of the effective ways to lose weight is mono-diets, of which the oatmeal diet is considered safer and more beneficial for the body. In addition, it can be attributed to the most affordable and budget, because this cereal is very inexpensive. There are several options for oatmeal diets. They differ in the duration and list of allowed products. Which of the methods of losing weight is more effective, their rules and several recipes with photos for each are presented in the information below.

The benefits of oatmeal for weight loss

Oats are one of the most healthy cereal products. It contains many trace elements necessary for the body. Among them are chromium, magnesium, iron, zinc, sulfur, iodine and potassium. Also vitamins – B, C, K, E, PP and even such a rare N. Also in the composition of this cereal a large amount of fiber and amino acids is found. Oatmeal for weight loss is useful in that it helps to remove toxins and toxins and improve the functioning of the digestive system.

Is it possible to lose weight on oatmeal

Speaking specifically about losing weight on oatmeal, then this is possible if you properly cook this cereal and further change your diet, eliminating junk food. The main condition is to eat cereal daily. In this case, it will help you lose weight by:

  • high content of soluble fiber, which enhances the feeling of fullness;
  • leaching of harmful substances from the body;
  • lowering bad cholesterol;
  • prolonged saturation due to the content of slow carbohydrates in cereals;
  • almost complete digestion of the cereal itself, which prevents excess fat from being absorbed.

The main advantage of oatmeal is its low calorie content. Dry flakes have an energy value of 355 kcal per 100 g. The calorie content of the finished dish is much lower. It depends on the cooking method. If water is used for cooking, then the nutritional value of the finished product is about 60-80 g. In case of replacing it with milk, the calorie content rises to 100-110 kcal. It is important to note that it is better to use natural oats or cereal, but not instant cooking. The faster they are brewed, the less useful they are..

Oatmeal on water in a plate

How much can I reset

The amount of kilograms lost is determined by two factors – the initial weight and the duration of the oatmeal diet. The higher your body weight, the more you can lose. There are options for 3 days, a week and a whole month. In the first case, you can lose about 2-3 kg on oatmeal, in the second you lose 5-7 kg, and in the latter even more – 7-10 kg.


The rules of the diet are determined depending on its duration, but there are several basic recommendations. Observing them, you can lose even more extra pounds and at the same time cleanse the body. The oat diet can last 3 or 7 days and even a whole month. Choose a specific option depending on your goals. If you need to lose a couple of kilograms before some important event, then try a diet for 3 days or a week. For more effective weight loss, you should choose a monthly duration. So you can fix the result.

For 7 days

The 7-day nutrition program is more sparing compared to the next unloading option. The list of allowed products is much larger, therefore, it is easier to comply with it. A sample menu is presented in the table:






Hercules on the water (200-250 g) +

Unsweetened tea


Glass of kefir


Oatmeal in non-fat milk (200-250 g) +

Half apple

Coleslaw with carrots



Oatmeal on the water (200-250 g) +

Water, pure or mineral

An Apple



Oatmeal in non-fat milk (200-250 g) +

Unsweetened tea

Radish Salad with Cucumbers



Oatmeal on the water (200-250 g) +

Half an orange

Carrot Salad with Cabbage

A handful of prunes


Oatmeal in non-fat milk (200-250 g) +

An Apple

Radish, Cucumber and Cabbage Salad



Hercules on the water (200-250 g) +


Salad of tomatoes and cucumbers


For 3 days

For all this time, you can’t eat anything else except oats. Due to this, there is a complete cleansing of the body of toxins and lowering bad cholesterol. In addition to cereal, you can add a couple of oat cookies to the diet, but only diet ones. Additionally, you need to drink at least 2-2.5 liters of clean water. It is recommended to repeat such unloading no earlier than in a month.

Oatmeal cookies

For a month

Such a long period, the body will be difficult to do with porridge alone, so the diet for a month suggests more benign conditions and a varied diet. The entire period of weight loss includes 2 stages:

  1. Strict period. Lasts for 7 days, involves breakfast, lunch and dinner in the form of oatmeal cooked in water and a glass of skim milk or kefir.
  2. Sparing period. It lasts from 8 days to the end of the month. You can add fruits, vegetables, skim milk products, herbs, berries, nuts, lean meat and fish to the list of allowed products.

Oatmeal Slimming Porridge

There are two ways to make porridge – hot and cold. In the first case, cereal is boiled with any or milk. Whole grains languish for a couple of minutes, and then let cool. The flakes are easy to steam with boiling water and leave for 10-15 minutes. After which the dish is ready to eat. If it has cooled, you can slightly warm it.

Cereals can be prepared in a cold way. For whole grains, this option is not suitable. Flakes are simply poured with water or kefir and left to stand all night. In the morning, the dish is ready to eat. Such oatmeal is no less useful. Soaking in water allows you to deactivate the phytic acid contained in oats, which prevents the absorption of beneficial trace elements in the intestine.

On the water

The easiest recipe for losing weight is oatmeal on the water. To prepare it, you need only hercules. Cooking instructions are indicated on most packages. Flakes just need to be poured into a pan and pour water in a ratio of 1: 2. After boiling, the fire is reduced to a minimum and simmer for about 10-15 minutes. At the end, for taste, you can add a teaspoon of honey, slices of fruit or berries.

In milk

Porridge on the water is not to everyone’s taste, because it is not sweet. In this case, you can cook it with non-fat milk with the addition of vanilla or cinnamon as desired. Its calorie content increases, but not so much (it is 102 kcal per 100 g), therefore sometimes such a dish can be included in your diet.

  1. Take 200 g of oatmeal, pour 300 ml of water in it.
  2. Bring to a boil, stirring constantly..
  3. Then simmer under low heat for about half an hour.
  4. Then pour milk, boil again.
  5. Remove from the fire after another half an hour.

Milk porridge

On kefir

Another original option for losing weight is a diet with oatmeal and kefir. In this case, the body needs special preparation so that a radical change in diet does not bring harm. A couple of days before the start of losing weight, it is necessary to reduce the usual servings, refuse salt and fatty foods. Then you can begin to change the diet – daily you need to eat about 600-800 g of prepared oatmeal and one liter of kefir, it is allowed to add a spoonful of honey. Another option is to pour kefir flakes in the evening.

With apples

A more diverse diet has a diet of oatmeal and apples. Its main characteristic is a large amount of fiber. In addition, apples contained in pectins help not only to clear the stomach with intestines, but also to reduce the level of bad cholesterol. The maximum duration is 10 days. During this period, you can lose 5-7 kg. Sample menu for every day:

  • breakfast – a portion of porridge, apple;
  • second breakfast – 2-3 apples;
  • lunch – breakfast menu;
  • afternoon tea – vegetable salad seasoned with olive oil;
  • dinner – breakfast menu;
  • before going to bed – a glass of kefir.

With apples and cinnamon

How to cook oatmeal

There are several options for making oatmeal porridge for weight loss. In the simplest version, it is cooked on the basis of water, it is suitable for dinner, because it is less high-calorie. For breakfast, you can cook a sweeter dish, for example, with milk or add fruit or honey. Cooking oatmeal does not take much time, which can be considered another advantage of this weight loss..

With fruit for breakfast

You can improve the taste by adding some fruit, but not all. It is best to choose unsweetened varieties of apples, plums and pears. No less useful are citrus fruits, especially grapefruit, which has fat-burning properties. In any case, they should be no more than 300 g. If these are dried fruits, then their quantity is limited to 100 g, because this product is more high-calorie. Fruits can be used not only with cereals, but also consumed separately.

The most common option is oatmeal with apples. It is prepared not only with fruit pulp, but also with a small amount of juice. For taste, you can add a little raisins or other dried fruits. Oatmeal with fruit for breakfast is very simple. For it you will need the following ingredients:

  • apple juice – 250 ml;
  • cinnamon – a pinch;
  • raisins – 100 g;
  • apple – 1 pc.;
  • water – 250 ml;
  • hercules – 250 g.

Cooking method:

  1. Rinse previously, pour hot water, and then let stand for 20 minutes.
  2. Wash the apple, if desired, peel, remove the core from the fruit, and grate the flesh.
  3. Pour the cereal into the pan, add water, add apple juice, put on the stove.
  4. Bring to a boil, then simmer over low heat for about 15 minutes.
  5. At the end, place the pan in a warm place, let stand for half an hour.
  6. Before serving, add grated apples and sprinkle with cinnamon.

With raisins, nuts and fruits

On the water for dinner

There are two ways to make porridge on the water. The first method is very easy – just pour the cereal with water so that it exceeds the level of flakes by about 2 cm. If the dish should be ready for dinner, then soak the flakes in the morning, then in the evening it will be ready to eat. There is another cooking option. In this case, oatmeal at night for weight loss is more crumbly. Oil, sugar and other sweet and fatty ingredients must not be added. For dishes you only need cereal and water. Cooking Instructions:

  1. Take a frying pan, heat it and fry flakes on it for a couple of minutes.
  2. Then pour the cereal into boiling water. It must be taken in a ratio of 1: 2.
  3. Stir all the time so that it does not burn.
  4. After 15-20 minutes, remove the pan from the heat, cover with a towel on top and leave for 1 hour.

With honey

Another simple, delicious and dietary recipe is oatmeal with honey for weight loss. Even nutritionists are advised to include such a combination of ingredients in their diet. Honey is an excellent substitute for sugar, which is especially important for sweet tooth. But adding too much of this delicacy is still not worth it, because it has not such a low calorie content. Enough 1-2 teaspoons.

The preparation of the dish is very simple, especially on the water. In this case, the flakes are poured into a boiling liquid, languished for 10-15 minutes, after which they are allowed to cool slightly and seasoned with honey. You should not add it immediately, because at high temperature the sweet ingredient loses its beneficial properties. In another way, how to cook porridge with honey, involves the use of milk. The instructions in this case are as follows:

  1. Bring milk to a boil over low heat..
  2. Next, pour flakes into it in a ratio of 2: 1.
  3. After a couple of minutes, then let it cool slightly and add a spoonful of honey.

With honey

Way out of diet

When losing weight, it is important not only to get rid of extra pounds, but also to consolidate the result and maintain the current weight. The basic rule for quitting a diet is gradualness. You can not sharply return to the usual diet, especially the wrong with harmful foods. In this case, there is a risk of returning excess weight, and even in larger quantities. Oatmeal with a diet helps to lose weight, but only if the following few rules are followed. The main ones are the following:

  1. On the first day you can add some fresh fruits or vegetables.
  2. On the second day it is allowed to include a small handful of nuts in the diet.
  3. Further it is already possible to introduce vegetables – stewed or steamed. If you feel hungry, you should drink a glass of kefir.
  4. Then you can gradually add low-fat varieties of meat and fish. Calorie intake should increase by about 20 kcal daily.
  5. In general, there should be 4-5 meals of about 200-250 g.

Cons of oat diet

Even with good results, the oatmeal diet has a number of minuses and contraindications. This cereal is not suitable for people who can not tolerate gluten, because this substance is contained in it in large quantities. Other contraindications for the use of diet:

  • pregnant and lactating women;
  • digestive tract disorder;
  • with caution in diabetes;
  • individual intolerance to cereals;
  • increased physical activity;
  • chronic or acute gastritis;
  • colitis.

Due to an unbalanced diet, it is impossible to observe a mono-diet for more than 10 days, otherwise fatigue, apathy, drowsiness may occur, as a result of which working capacity will decrease. The damage to oatmeal for the body is significant in the case of a mono-diet, i.e. with the use of one porridge and water. But if you limit the weight loss period to 3-5 days, there will be no negative consequences. The disadvantages include the following:

  • low calorie and unbalanced;
  • a meager ration of the unloading 3-day option;
  • possible weakness and breakdown;
  • the same product can quickly get bored.

Weight Loss Reviews

Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

Rate article
Tips on any topic from experts
Add comment

By clicking the "Submit comment" button, I consent to the processing of personal data and accept privacy policy