Oat Meal Diet Plan – Loose 5 Kg in 10 days

Oat Meal Diet Plan – Loose 5 Kg in 10 days

Weight gain and weight loss are the major concern area for many of us in today’s scenario. There are various reasons for weight gain. Starting from our unusual eating habits, unhealthy eating habits, sleeping patterns, peace of mind or mental health to our complete lifestyle plays an important role in our weight gain and weight loss. Hormones also play an important role in our body weight. But the magic is our body weight is an important factor in maintaining hormonal balance. Basically its a cyclic process. So we can put efforts to maintain healthy body weight and BMI so as to live a healthy life.

Why it’s difficult to start any weight-loss plan?

Procrastination & lack of will power plays an important role in initiating weight loss plan.

We tend to think, “Lets eat this today,I ll start from tomorrow”. But remember there is no tomorrow.  In such scenario what we need most is strong will power. Eats not easy to say NO to mouth watering calorie rich foods. You need that strong NO coming from your heart.


So lack of will power stops us to start this. Again some myths that “dieting is not good for health”. But here we are not following any crash diet where you will be hungry and starving. We are just going to follow a high protein and high fiber diet which will increase our metabolism and will fasten the process of loosing excess fats.

Yes. It’s difficult but at the same time it’s easy too. The only thing required is self control and perseverance to get perfect body weight and a healthy life. May be all those calorie rich foods are a great treat to our tongue and taste buds but they might not be a good nutrition source for our body and heart. So to lead a healthy life we have to be very choosy and particular on food values in terms of vitamins and nutrition that we will get from these foods.

Health is wealth

Getting into perfect shape is the secondary aim but our main focus is good health.

Don’t you agree that with increased weight we are inviting many diseases.

Continuously eating unhealthy foods will definitely affect our body and mind. We will put on extra pounds which will be stubborn with course of time and difficult to cut them in future. When we gain more weight we will face various diseases unnecessarily spending more time on illness, stress and that will even affect us financially. Isn’t it a loose – loose situation for us?

But the good news is we know the solution of this. In order to live our life happily we need to change our lifestyle in terms of our food intake as the first step.

Also Read: 5 Super foods to loose weight effectively

Oats as Super-food

Oats are whole grains which are rolled and crushed to oat meals. These are one of the super-foods and if you want a healthy life ahead then you must include this in your daily diet. Oat meals are good for your health whether you are on diet or you are not on diet.

Oats are rich in dietary fiber and fiber help in proper digestion and fat excretion from body. When they mix with water they increase in volume and gives you satiety. They are high in protein also. High protein will keep you full for longer and decreases appetite leading to lesser food consumption. If you are focused on loosing some extra pounds from your belly and waist area then include oats in your daily diet.

It has many other benefits as well such as:

  • Its soluble fiber lowers blood cholesterol level
  • Reduces blood glucose level and hence treats diabetes
  • Helps in reducing obesity
  • Reduces belly fat
  • improves bowl movement and helps in constipation
  • Selenium present in oats reduces the chance of cancer
Oat Meal Diet Plan:

Why I’m so confident about this diet plan? I have followed this diet plan and I have lost more than 5kg in span of 15 days. Its difficult if you are starting any diet. But it all needs your strong will power and dedication. And remember one thing whenever you feel hungry, try eating one slice of apple or cucumber or carrot.

This oat meal diet plan is for 10 days. You may feel monotonous if consuming same food for 10 days. So I will mention few variations here. You can add few of yours as well. But remember not to add sugar or artificial sweetener to the dish. Also don’t buy sweet flavoured oats for your meal. If you want sweet honey is a better option than any other sweetener.

Day 1 – Day 3

Morning: 1 glass luke warm water + 1 tbsp fresh lemon juice

Breakfast: Savoury Oats Porridge 1 bowl + 1 cup green tea

  • Ingredients: 1 tsp Oil, 1/2 onion sliced, 1 tsp ginger, 1 cup mixed vegetables, 1 cup oats, 1/4 tsp pink himalayan salt, 1/2 tsp coriander powder, 1/2 tsp cumin powder, 1/2 tsp red chilli powder, 1/4 tsp black pepper powder.
  • Procedure:
  1. Heat Oil. Add onion and ginger.
  2. Add chopped mix vegetables (carrots, beans, peas, cauliflower). Saute for 2 minutes.
  3. Add 1 glass water and let it simmer and cook till soft.
  4. Simultaneously dry roast the oat meals for two minutes. Stir continuously to avoid burning of oat flakes. Remove from heat and keep in a dry plate.
  5. Once vegetables are cooked, add the dry roasted oats slowly stirring continuously.
  6. Add pink salt and mix well.
  7. Add coriander leaves and mix well.
  8. Cook until reach desired consistency.

Mid-morning: 1 Apple + 1 cup green tea

Lunch: Oats Lentils Soup + 1 cup green tea

  • Ingredients: 1/2 cup lentils (any), 4 tbsp oat flakes, 1 tomato, 1/2 onion, 1 green chilli, 2 garlic cloves, 1 tbsp finally chopped coriander leaves
  • Procedure:
  1. Pressure cook lentils with salt and turmeric till cooked.
  2. Dry roast oats in a pan. Let it cool for some time and then grind this to coarse powder.
  3. Take a bowl of lentils. Mix in chopped onions, tomatoes, green chillies, minced garlic, coriander leaves.

Afternoon: 1 Apple + 1 cup green tea

Dinner: Oats & apple porridge + 1 cup green tea

  • Ingredients: 1/2 cup milk + 5 tbsp oats + 1/2 apple chopped +1 tsp flax seeds + Cinnamon Honey (Optional)
  • Procedure:
  1. Heat milk in a pan. Add in Oat meals and flax seeds. Boil for 2 minutes till oat flakes are cooked soft.
  2. Remove from heat. Add honey and chopped apple. Porridge is ready to serve.
Day 4 – Day 6

Morning: 1 glass coriander detox drink

How to make: 1 glass luke warm water + 1tbsp fresh coriander paste + 1 tbsp fresh lemon juice

(Grind 2 – 3 tbsp coriander leaves to fine paste. Add luke warm water and lemon juice to this)

Breakfast: Apple & oats porridge 1 bowl + 1 cup green tea

  • Ingredients: 1/2 cup milk + 5 tbsp oats + 1/2 apple chopped +1 tsp flax seeds + Cinnamon Honey (Optional)
  • Procedure:
    1. Heat milk in a pan. Add in Oat meals and flax seeds. Boil for 2 minutes till oat flakes are cooked soft.
    2. Remove from heat. Add honey and chopped apple. Porridge is ready to serve.

Mid-morning: 1 Apple + 1 cup green tea

Lunch: Boiled vegetables 1 bowl + 1 bowl boiled oats + 1 cup curd

  • Ingredients: 1/2 cup mixed vegetables, 2tbsp onion, 4 minced garlic, 1/4 tsp himalayan pink salt, 1/2tsp cumin seeds, 1/2 tsp cumin powder, 1 tsp coriander powder, 1 tsp red chilli powder, 1 tsp olive oil.
  • Procedure:
  1. Heat oil, add cumin seeds, garlic and onion and saute till translucent.
  2. Add dry vegetables and saute for 2 minutes on medium high flame.
  3. Add all spices, salt, 1/4 cup water and let it simmer it cooked.
  4. Don’t overcook vegetables. Add chopped coriander leaves and serve. green chillies, minced garlic, coriander leaves.
  5. Heat 1 glass water and add 4 – 5 tbsp oats and simmer till oats are cooked and soft.

Afternoon: 1 cup oats bhel + 1 cup green tea

  • Ingredients: 1/2 cup oat flakes, 1/2 small onion finely chopped, 1/2 tomato (without seeds) finely chopped, 1/4 capsicum, 1 green chilli, 1 tbsp coriander leaves finely chopped, 1 tbsp lemon juice, 1/4 tsp himalayan pink salt
  • Process: Dry roast the oats till light brown. Add in other ingredients and mix them together.

Dinner: 1 Bowl mix veggies soup + 1 bowl sprouts salad + 1 cup green tea

Day 7 – Day 10

Morning: 1 glass luke warm water + 1 tbsp lemon juice

Breakfast: 1 bowl over night oats + 1 bowl fresh fruits (except banana)

  • Ingredients: 6 tbsp thick curd, 3 tbsp oats, 5 boiled prunes, 1 tsp honey, 4 almonds crushed roughly, 1/2 apple chopped.
  • Procedure: Mix all ingredients together and refrigerate. Consume in the morning with 1/2 chopped apple.

Mid morning: 1 Apple/ 1 Guava/ 1 Orange + 1 cup green tea

Lunch: Savoury oats porridge + 1 Apple + 1 cup green tea

(For recipe refer above)

Afternoon – 1 cup cucumber salad + 1 cup green tea

(Recipe Salad: 1 cucumber + 1/4 onion + a pinch of himalayan salt + 1 tbsp lemon juice)

Dinner: 1 glass oats buttermilk + 1 apple 

For Oats Buttermilk recipe click link here

Oats Coriander Buttermilk

Follow this oat meal diet plan for 10 days. And you will be surprised with result. 

Note: If you feel hungry in between meals, eat fresh fruits, nuts etc. Stop eating chocolates, ice creams, creams and cakes and any other sweet foods. Say NO to sugar, rice, breads and any other refined products.

Try multi grain oat meals in stead of r egular oats. Buts this is optional. You can use any of the oats.

Few things you need to follow along with diet:
  • You can use 1 tsp oil per day. Use olive oil as its healthy fat and good for weight loss.
  • Don’t use sugar or artificial sugar alternatives
  • For best results use Pink Himalayan Salt in place of regular salt.
  • Drink minimum 2 lt of water in a day. (lesser in evening/ night)
  • Brisk walk for 20 minutes everyday
  • If feel hungry in between meals, munch on nuts and fruits (limited quantity)
  • In stead of regular water try drinking luke warm water for fast results.

Also here I will mention the products required to start the diet plan. You may get them from local stores or online as well.

  1. Multi Grain Oats or Plain Oats
  2. Green Tea
  3. Pink Himalayan Salt
  4. Prunes
  5. Flax Seeds
  6. Cinnamon Honey

Stay Healthy! Stay Blessed!

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