7-Day Oatmeal Diet Plan To Lose up 10 Pounds In a Week


7-day oatmeal diet plan is a balanced calorie diet that requires you to replace at least two meals of the day with oatmeal.

In phase 1, include oatmeal three times a day in your diet for two days. In phase 2, include oatmeal 2 times a day for the next 2 to lose a significant amount of weight.

Finally, in phase 3, have oatmeal at least once a day for the remaining three days to maintain your new body weight.

Oatmeal, a whole grain, are high in fiber, proteins, vitamins, and minerals. Since it is a nutritient-dense food, it makes you feel fuller for a longer time. Hence, you tend to eat less.

Whole grains contain fewer calories, so you can eat a good serving of oats without consuming a lot calories. As well, the fiber binds to the fat in the intestine and prevents the absorption of fats. The fat bound fiber is finally excreted by your body.

Also – Military Diet Help You Lose Up 10 Pounds in 3 Day.

7-Day Oatmeal Diet Plan To Lose up 10 Pounds In a Week

The oatmeal diet plan has 3 phases:

Phase 1

Calorie consumption for the first 7 days should be between 1000-1200 calories per day.

Dieters eat nothing but oatmeal for the first week. You can eat ½ cup of oatmeal for each meal, which may be combined with a ½ cup of skim milk if desired, only whole oatmeal is allowed, not instant oatmeal. Instant oatmeal and granola bars should be avoided for the first 7 days.

Phase 2

In the second phase, the next thirty days, dieters continue having ½ cup of oatmeal three times a day as well their regular diet. Instant oatmeal is now permitted. Calories may now be increased slightly to 1000-1400 per day. A morning snack of a ½ cup of fruit and an afternoon snack of ½ cup raw vegetables are allowed.

Phase 3

In the third phase, calories may now be increased slightly to 1000-1400 per day. This phase when you come back to your normal eating routine. However, make sure to eat healthy and include oats at least for one meal per day.

7-Day Oatmeal Diet Plan

Oatmeal diet: DAY 1

Breakfast

Coffee or tea -1 cup
Oatmeal -½ cup
Skimmed milk -½ cup
Raisins -1Tbsp
Cinnamon – ½ Tbsp
Morning Snack
Blueberries -½ cup
Lunch

1 banana
Oatmeal -½ cup
Low fat yogurt -1/2 cup
Afternoon Snack

Raw vegetable sticks -½ cup
Dinner

Grilled chicken breast -4 oz
Large green salad
Oatmeal -½ cup
Evening Snack

Sugar-free pudding

Oatmeal diet: DAY 2

Breakfast

Coffee or tea -1cup
Oatmeal -½ cup
Skim milk -½ cup
Raisins -1 Tbsp
Cinnamon -½ Tbsp
Morning Snack

Blueberries -½ cup
Lunch

1 banana
Oatmeal -½ cup
Low fat yogurt -1/2 cup
Afternoon Snack

Raw vegetable sticks -½ cup
Dinner

Oatmeal -½ cup
Grilled chicken breast -4 oz
Large green salad
Evening Snack

Sugar-free pudding

Oatmeal diet: DAY 3

Breakfast

Coffee or tea -1 cup
Oatmeal -½ cup
Skim milk or milk substitute -½ cup
Dried cranberries -1 Tbsp
Cinnamon – ½ Tbsp
Morning Snack

1 Medium Apple
Lunch

Strawberries -1 cup
Oatmeal -½ cup
Low fat yogurt -1/2 cup
Afternoon Snack

Handful of almonds (about 14 grams)
Dinner

Broiled fish fillet -4 oz
Broccoli -1 cup
Wild rice pilaf -1 cup
Evening Snack

Celery sticks -1 cup

Oatmeal diet: DAY 4

Breakfast

1 banana
Coffee or tea -1 cup
Oatmeal -½ cup
Skim milk or milk substitute -½ cup
Vanilla -½ Tbsp
Morning Snack

2 small kiwi fruit
Lunch

Oatmeal -½ cup
Skim milk or milk substitute -½ cup
Walnuts -1/4 cup
Cinnamon -1 Tbsp
Afternoon Snack

1 Apple
Dinner

Lean turkey burger -4 oz
1 whole wheat bun
Baked zucchini fries -1 cup
Evening Snack

Sugar-free jello -1 cup

Oatmeal diet: DAY 5

Breakfast

Coffee or tea -1 cup
Oatmeal -½ cup
Non-fat Greek yogurt -½ cup
Blueberries -1 cup
Nutmeg -1/4 Tbsp
Morning Snack

A handful of almonds
Lunch

Oatmeal -½ cup
Skim milk or milk substitute -½ cup
Dried cranberries -1/2 cup
Cinnamon -1 Tbsp
Afternoon Snack

1 Banana
Dinner

Lean sirloin steak -4 oz
Garden salad -3 cups
Lite salad dressing -2 Tbsp
Evening Snack

1 Orange

Oatmeal diet: DAY 6 – DAY 7

Breakfast

Coffee or tea -1 cup
Oatmeal -½ cup
Skim milk or milk substitute -½ cup
Raisins -½ cup
Dried plums -½ cup
Morning Snack

1 Apple
Lunch

Oatmeal -½ cup
Vanilla nonfat yogurt -½ cup
Walnuts -1/4 cup
Afternoon Snack

Peanut butter -1 Tbsp
4 celery sticks
Dinner

Mixed vegetables -2 cups
One can light chicken soup
Evening Snack

Sugar-free pudding -1/2 cup

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