How is the Oat Diet Made? Dietitian Approved Weight Loss Diet List

Oat Diet

How to Make a Fiber and Vitamin-Rich Oatmeal Diet? Let’s take a look at what is the content of oats, which is at the top of many people’s diet lists, how it should be consumed, is it suitable for everyone:

  • Oat is a fibrous product that contains vitamins and minerals that our body needs.
  • In the content of oats, together with iron, zinc, manganese, phosphorus and magnesium minerals; There are vitamins A, B1, B2, B6.
  • By cleaning and drying the oat bran, ‘oatmeal’ is obtained.
  • Although oatmeal is mostly consumed for breakfast, it can also be used as porridge to suppress your sweet cravings, as I have mentioned the recipe below.

What is the Oatmeal Diet, How Is It Made? How Much Weight Does It Lose?

Oatmeal is widely used in diets as it creates a feeling of fullness for a long time. If you add oatmeal to your diet for breakfast, it is possible to lose 3 to 4 kilos per month. Of course, provided that you comply with the portion size…

When we look at the calories of oatmeal, the following data are observed:

  • 1 tablespoon (10 g) of oatmeal: 37 kcal
  • 1 heaping tablespoon (15 g) of oatmeal: 56 kcal
  • 1 cup (60 g) of oatmeal: 222 kcal
  • 1 medium bowl (100 g) oatmeal: 370 kcal
  • 1 teaspoon (5 g) of oatmeal:  11 kcal
  • 1 cup (200 ml) of oatmeal: 259 kcal
  • 100 grams of oatmeal: 370 kcal

Oat Diet List


  • Mix 5-6 spoons of oatmeal with 1 glass of semi-skimmed milk.
  • You can consume 1 Anamur banana with 5-6 hazelnuts and 1 teaspoon of cinnamon in it, either in a blender and consume it in liquid form, or you can keep it overnight and consume it at breakfast with a denser consistency.


  • 3- Grill or meat up to 4 meatballs
  • lots of salad
  • 1 slice of bread


  • 3 oat cookies


  • 1 serving of zucchini spaghetti
  • 1 bowl of yogurt


  • 8 strawberries

2 Practical Recipes You Can Prepare With Oats

If we take a look at the practical suggestions we have compiled from the recipes on the dietitian’s kitchen page, the link of which can be found below:

1) Oatmeal Dessert

  • How Many Persons: 1 – 2 persons
  • Preparation: 5 min
  • Cooking: 5 min


  • 1 cup of light milk
  • half a glass of water
  • 3 tablespoons of oatmeal
  • 1 teaspoon vanilla
  • 1 tablespoon of cocoa

For the above:

  • Season fruits
  • optional coconut and chia seeds

Preparation of:

Don’t you want to pass on your innocent getaways with low-calorie desserts in our diet?

  • We pass all the ingredients through the blender.
  • We get it in our pot.
  • After boiling, you can put it in our pot and decorate it with seasonal fruits, coconut, chia seeds.
  • You can consume it immediately if you want, or keep it in the fridge for 1 day.
  • Bon Appetit! Keep it in shape…

2) Diet Love Cookie

  • How Many Persons: 1 – 2 persons
  • Preparation: 15 min
  • Cooking: 20 min


  • 3 ripe bananas
  • 2 cups oatmeal
  • cracked walnuts
  • Orange zest
  • 1 grated apple
  • 1 packet of vanilla
  • Cinnamon and Nutmeg

Preparation of:

  • First, we mash 3 ripe bananas.
  • We add and mix the ingredients one by one.
  • We shape it with our hands and bake it in a preheated oven at 160 degrees for 20 minutes.
  • Bon Appetit! Keep it in shape…

What Are the Benefits of Oatmeal?

  • Lowers Cholesterol Level: Beta glucan substance in the content of oats is effective in reducing bad cholesterol in the veins.
  • Regulates blood sugar level: It is digested more slowly from the intestines thanks to the fiber it contains. In this way, the blood sugar level remains stable. It prevents sudden increases in blood sugar level.
  • Prevents cardiovascular diseases: It prevents oxidative stress by being rich in antioxidants.
  • Protects heart health: It  prevents the risk of heart attack.
  • Prevents constipation: The fiber content in its content softens the intestines and is effective for the digestive system.

Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on's journey toward a healthier and happier lifestyle.

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