Oatmeal, essentially oats boiled in water, is a food rich in soluble fiber that provides sustained energy and promotes satiety. The oatmeal diet, initially conceived in 1903 as a potential dietary intervention for diabetes, can also serve as an effective method for appetite control, as oatmeal has been shown to enhance the production of hormones that regulate appetite.
Historical context
The oatmeal diet was originally developed by Dr. Carl von Noorden as a way to treat certain cases of diabetes. In von Noodren’s version of the diet, the patient consumes 250 grams (2 cups) of oatmeal, 250 - 300 grams (1 to 1.25 cups) of butter, and 100 grams (1/2 cup) of a vegetable albumin (a protein derived from plants) or six to eight egg whites. The patient cooks the oatmeal with water for two hours and then stirs in the butter and egg whites when the oatmeal is done. Remember that this diet was developed in 1903 - over a century ago. This historical version is drastically different from modern interpretations.
Modern oatmeal diet
The modern oatmeal diet typically consists of three phases, beginning with a week of consuming plain oatmeal prepared with skim milk. Phase one of this diet is considered extreme and is not generally recommended. If you would like to use the oatmeal diet to lose weight, you should make sure you are having other healthy meals along with oatmeal and that you are maintaining a healthy lifestyle. While oatmeal is known as a healthy food option, it should be eaten in moderation, just like anything else. The oatmeal diet is an extremely restrictive, very low-calorie diet and doesn't provide all the nutrients you need from other foods. Keep in mind that a restrictive diet like the oatmeal diet is not sustainable for long-term weight loss. Balance your oatmeal consumption with other healthy meals. To ensure your body is getting enough nutrients, consider eating oatmeal with fruit in the morning and then have a healthy lunch that consists of a protein (animal-based, like chicken or fish, or plant-based, like tofu), a grain (quinoa, brown rice), and leafy green vegetables.
How to start
Choose the right type of oats: Consider steel-cut oats, rather than rolled or instant oats.
Select your milk: Opt for skim milk over whole milk; skim milk will provide creaminess for the oatmeal without adding too much fat.
Read also: Benefits of Oatmeal Drinks for Dieting
Add fruits and vegetables: Buy fruits and green vegetables to put into the oatmeal.
Prepare basic oatmeal: Start with plain oatmeal in milk or with egg whites. For the first week of the diet, you should prepare basic oatmeal in skim milk or with egg whites and butter.
- Oatmeal in skim milk: To prepare oatmeal in skim milk with steel-cut oats, boil 1 cup (240 mL) skim milk and add ¼ cup (22 g) oats. If you’re using rolled oats, boil 1 cup (240 mL) milk and add ½ cup (42 g) oats. Let the oats cook for 20 - 30 minutes on simmer, stirring them occasionally.
- Oatmeal with egg whites and butter: To prepare oatmeal with egg whites and butter, boil 1 cup (240 mL) water and add ¼ cup (22 g) steel-cut oats or ½ cup (42 g) rolled oats. Let the oats cook for one hour and then add 250 grams of butter (a little more than 1 cup) and 100 grams of egg whites (about ½ cup) once the oatmeal is done cooking. You can then add ½ cup (75 g) of steamed vegetables, like kale, spinach, or broccoli, to your oatmeal at night.
Transitioning off the oatmeal diet
Once you feel the oatmeal diet has been beneficial, usually about two to three weeks from the start date, you can start to gradually return to your normal diet. Cut out one oatmeal meal and replace it with 1 cup (240 mL) of broth, accompanied by steamed vegetables. Though you may be tired of oatmeal by the time you finish the oatmeal diet, you should still try to incorporate oatmeal into your daily breakfast meal. Starting your day with oatmeal and fruit, sweetened with honey, can provide enough fiber to get you through the morning.
Exercise and Hydration
Exercise
Exercise at least two to three times a week. To maintain a healthy lifestyle during the oatmeal diet, you should try to do at least 30 minutes of gentle exercise two to three times a week. This could be 30 minutes of walking or yoga. When you’re not on a restrictive diet, however, aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity over the course of a week.
Hydration
It is not recommended that you drink juice, soda, or alcohol during the oatmeal diet. Instead, you should focus on drinking at least 6 to 8 cups or glasses of water per day. You can swap some of these cups out with lower-fat milk and sugar-free drinks like tea or coffee, but you should primarily be drinking enough water.
Read also: Oatmeal: A Nutritional Powerhouse
Precautions
If you have any health issues and are concerned about your health while on the oatmeal diet, you should consider stopping the diet and consulting your doctor.
Article Summary
To do the oatmeal diet, limit your food intake to 250 grams of oatmeal, 250-300 grams of butter, and 100 grams of vegetable protein or egg whites each day for two weeks. After the first 2 weeks, start adding fruit and vegetables to your oatmeal, like blackberries, blueberries, raspberries, kale, spinach and broccoli. After 3 weeks, start gradually replacing one oatmeal meal per day with broths and small amounts of meat for about one week. Avoid cutting out oatmeal all at once, as this might cause your blood sugar to spike. Whether you want to lose weight or manage your diabetes, talk to your doctor before you start the oatmeal diet to make sure you will be able to get the nutrients you need.
7-Day Low-Budget Diet Plan For Weight Loss
This 7-day budget healthy meal plan is designed to provide approximately 1,200 calories per day, focusing on nutrient-dense foods that are both affordable and satisfying. Remember, individual calorie needs may vary, so adjust portions as necessary.
Day 1
Breakfast: Oatmeal With Banana And Cinnamon
Oatmeal is one of the most cost-effective, filling breakfasts you can eat. It’s high in fiber and helps stabilize blood sugar levels, which is especially helpful for curbing mid-morning cravings. To make it, simmer half a cup of rolled oats in water or milk until soft, usually about 5 minutes. Slice a banana over the top and add a sprinkle of cinnamon for a warm, naturally sweet flavor without added sugar.
Read also: Is Oatmeal Safe for Kidney Patients?
Snack: Hard-Boiled Egg
A hard-boiled egg is a quick, protein-rich snack that keeps hunger at bay and supports muscle repair and energy. All you need to do is place the egg in cold water, bring it to a boil, then simmer for 9-10 minutes. Cool it under cold water and peel. It’s simple, portable, and budget-friendly.
Lunch: Whole Grain Turkey Sandwich With Carrot Sticks
Looking for cheap high protein meal prep ideas? This classic lunch combo is both satisfying and easy on your wallet. Whole grain bread provides fiber to keep you full, while lean turkey adds protein without excess fat. Just layer turkey slices, lettuce, and mustard between two slices of bread. On the side, slice up a raw carrot for some added crunch and vitamin A. No fancy prep needed.
Dinner: Grilled Chicken With Steamed Broccoli And Brown Rice
This dinner hits the trifecta: lean protein, whole grains, and vegetables. Chicken breast is a budget staple and an excellent source of protein. Grill or pan-sear it with your favorite herbs. Meanwhile, steam a cup of broccoli until tender, about 6-7 minutes, and cook half a cup of brown rice using water or broth for added flavor. The meal is hearty, balanced, and supports your weight loss goals without draining your budget.
Day 2
Breakfast: Greek Yogurt With Mixed Berries
Greek yogurt is rich in protein and probiotics, which can support digestion and satiety. Use plain, low-fat yogurt to avoid added sugars, and top it with frozen or fresh berries for antioxidants and a touch of natural sweetness. Just scoop out a serving of yogurt and sprinkle a handful of berries on top-no cooking required.
Snack: A Small Apple
Apples are an excellent low-cost snack loaded with fiber and vitamin C. They’re portable, refreshing, and require no preparation-just wash and bite in. Eating the skin adds to the fiber content, which helps manage appetite.
Lunch: Lentil Soup With Whole Grain Bread
Lentils are a budget-friendly powerhouse packed with protein, fiber, and iron. For a simple soup, sauté onions, garlic, and carrots in a pot, add lentils and water or broth, then simmer until soft. Pair with a slice of whole grain bread for a complete and filling meal that will keep you energized for hours.
Dinner: Stir-Fried Tofu With Vegetables And Quinoa
Tofu is a plant-based protein that’s both affordable and versatile. Chop tofu into cubes and stir-fry it with frozen or fresh mixed vegetables in a bit of oil and soy sauce. Serve it over cooked quinoa, which adds protein and texture. This meal is light, nutrient-dense, and satisfying.
Day 3
Breakfast: Spinach, Banana, And Almond Milk Smoothie
A green smoothie in the morning is an easy way to sneak in veggies. Blend a handful of spinach with one banana, protein powder and a cup of unsweetened almond milk. The banana adds creaminess and sweetness, while spinach gives you a boost of iron and fiber. This takes less than five minutes and is super refreshing.
Snack: A Handful Of Almonds
Almonds are a great source of healthy fats, protein, and magnesium. Stick to about ¼ cup to keep the portion and calories just right. They’re an easy grab-and-go snack that can tide you over until lunch.
Lunch: Tuna Salad With Lettuce, Tomato, And Cucumber
Tuna is protein-rich and budget-friendly, especially when bought canned in water. Mix it with a little plain Greek yogurt or mustard instead of mayo. Serve it over chopped lettuce, tomatoes, and cucumbers. It’s crunchy, light, and keeps well if prepped ahead.
Dinner: Baked Salmon With Sweet Potatoes And Green Beans
Salmon offers healthy omega-3 fats and high-quality protein. Bake a small fillet with a bit of lemon juice and garlic. Roast sweet potatoes in the oven at 400°F for 25-30 minutes, and steam green beans for 5-7 minutes. This meal is hearty and supports heart health and weight loss.
Day 4
Breakfast: Scrambled Eggs With Sautéed Spinach
Eggs are a staple on a low-budget diet plan for weight loss. Scramble two eggs and cook them in a nonstick pan. Add in a handful of spinach until wilted. It’s quick, rich in protein and iron, and sets a strong tone for the day.
Snack: Carrot Sticks With Hummus
Crunchy and satisfying, carrot sticks are loaded with fiber and beta carotene. Pair them with 2 tablespoons of hummus for a creamy, protein-rich dip. It’s an easy, no-cook snack that works any time of day.
Lunch: Chickpea Salad With Greens And Vinaigrette
Chickpeas are affordable and packed with plant-based protein. Rinse and drain a can, then toss with mixed greens, chopped cucumbers, and a simple vinaigrette made from olive oil, vinegar, salt, and pepper. It’s fresh, light, and full of fiber.
Dinner: Turkey Meatballs With Whole Wheat Spaghetti And Marinara
Lean ground turkey makes great meatballs and is lower in fat than beef. Mix with breadcrumbs, egg, and seasoning, then bake until cooked through. Serve over whole wheat spaghetti and top with jarred or homemade marinara. It’s a cozy, satisfying meal that stretches your dollar and your calories.
Day 5
Breakfast: Whole Grain Toast With Peanut Butter And Banana
This classic combo is quick, comforting, and packed with protein and healthy fats. Toast a slice of whole grain bread, spread on natural peanut butter, and top with banana slices. It’s sweet, crunchy, and ready in minutes.
Snack: A Small Orange
Oranges are inexpensive and loaded with vitamin C and fiber. They’re juicy, refreshing, and easy to peel, making them the perfect snack on a busy day.
Lunch: Quinoa Bowl With Black Beans, Corn, And Tomatoes
Combine cooked quinoa with canned black beans, corn, and diced tomatoes for a protein- and fiber-rich lunch. Season with lime juice, cumin, and a pinch of salt. It’s hearty, colorful, and works well for meal prep.