Dietitian Natasha Mohan

Oats diet plan for effectively weight loss | Best oats recipes for breakfast, lunch, and dinner

Oats diet plan for effectively weight loss

Can We Really Become Thin by Eating Oats? The Ultimate Guide to Oats and Weight Loss


Are you looking to shed those extra pounds and get back into shape? Well, you might be surprised to learn that something as simple as oats could be your secret weapon. Yes, you heard that right! Oats, the humble grain, can help you achieve amazing weight loss and inch loss results. Let’s dive into the world of oats and discover how they can transform your body just like they did for Payal, who lost 15 kgs and 20 inches!

What Are Oats?

Oats are a type of cereal grain known for their nutritional value and health benefits. They come in various forms, including rolled oats, steel-cut oats, and instant oats. Each type has its unique texture and cooking time, but they all provide a rich source of vitamins, minerals, and fiber.

Why Choose Oats for Weight Loss?

Oats are not just any grain; they are packed with essential nutrients that make them a powerhouse for weight loss. They are rich in dietary fiber, particularly beta-glucan, which helps in maintaining healthy cholesterol levels and keeps you feeling full for longer. Compared to other grains like wheat and rice, oats have a lower glycemic index, meaning they have a more gradual effect on blood sugar levels, helping to control cravings and overeating.

Payal's Transformation Story

Meet Payal, a teacher who struggled with her weight for years. She decided to give oats a try and was amazed by the results. Payal lost 15 kgs and 20 inches from her body, making her almost unrecognizable to her friends and family. Her story is a testament to the power of oats in achieving significant weight loss and body transformation.

How Oats Help in Weight Loss

Oats are rich in dietary fiber, which is crucial for weight loss. Fiber adds bulk to your diet, helping you feel full longer and reducing the overall amount of food you consume. Additionally, oats improve digestion and metabolism, which are key factors in weight management.

The Science Behind Oats and Satiety

The secret ingredient in oats is beta-glucan, a type of soluble fiber that forms a gel-like substance in your stomach. This substance slows down digestion and absorption of nutrients, keeping you satisfied for longer periods. This means fewer cravings and less snacking between meals.

Oats and Blood Sugar Levels

One of the significant benefits of oats is their low glycemic index. Foods with a low glycemic index release sugar slowly into the bloodstream, preventing sudden spikes in blood sugar levels. This is particularly beneficial for people with diabetes and those trying to manage their weight.

Incorporating Oats into Your Diet

The beauty of oats lies in their versatility. You can incorporate them into your diet in various ways, from breakfast smoothies to savory dishes. Here are some delicious and easy recipes to get you started.

Breakfast with Oats: Smoothie Recipe


  • 1 cup rolled oats
  • 1 apple, chopped
  • 1 tablespoon honey
  • 1 cup milk or almond milk
  • A dash of cinnamon


  1. Blend all the ingredients until smooth.
  2. Pour into a glass and enjoy a refreshing, filling breakfast.

Lunch with Oats: Oats Dosa Recipe

Oats dosa is a savory and nutritious dish perfect for lunch. Here’s how you can make it:


  • 1 cup rolled oats
  • 2 tablespoons semolina
  • 1/2 cup yogurt
  • 1 teaspoon ginger-garlic paste
  • Mixed vegetables (finely chopped)
  • Salt to taste
  • Water as needed


  1. Blend oats, semolina, yogurt, ginger-garlic paste, and water to make a batter.
  2. Let it rest for 20 minutes.
  3. Pour the batter onto a hot pan, add vegetables, and cook until golden brown.
  4. Serve hot with chutney.

Healthy Snacks with Oats

For a tasty and healthy evening snack, try fennel tea with a puffed rice mix.


  • 1 teaspoon fennel seeds
  • 1 cup water
  • 1 handful of puffed rice
  • Roasted peanuts and gram
  • Finely chopped vegetables
  • Green and tamarind chutney


  1. Boil fennel seeds in water, strain, and drink.
  2. Mix puffed rice with peanuts, gram, vegetables, and chutneys for a delicious snack.

Dinner with Oats: Black Gram Tikki Chaat

This high-protein, low-carb dinner recipe is perfect for weight loss.


  • 1 cup boiled black gram
  • 1/2 cup moong dal sprouts
  • 1 onion, chopped
  • Green chilies and coriander leaves
  • Salt and chaat masala to taste


  1. Blend black gram and sprouts to a coarse mixture.
  2. Mix in onions, chilies, coriander, salt, and spices.
  3. Shape into tikkis and cook on a non-stick pan.
  4. Serve with curd and homemade chutney.

Exercise and Lifestyle Tips

While diet is crucial, exercise plays a vital role in weight loss. Payal incorporated daily walking into her routine, aiming for 12,000 steps a day. This helped boost her metabolism and supported her weight loss journey.

Post-Dinner Routine

A light walk after dinner aids digestion. Additionally, a post-dinner drink made from fennel seeds can enhance digestion and help you sleep better.


Oats are a superfood that can significantly aid in weight loss and overall health. They are versatile, nutritious, and can be incorporated into various meals throughout the day. By following an oats-rich diet, you can achieve the same amazing results as Payal.

Frequently Asked Questions ?

Yes, oats are rich in fiber and nutrients that promote fullness and aid in weight management.

  • Results vary, but consistent consumption of oats, combined with a healthy lifestyle, can lead to significant weight loss.


  • Generally, oats are safe to eat daily. However, some people may experience bloating or gas due to the high fiber content.


  • Yes, oats are naturally gluten-free, but it’s essential to ensure they are processed in a gluten-free facility to avoid contamination.


Rolled oats and steel-cut oats are the best options due to their low glycemic index and high fiber content.

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Dt. Natasha Mohan

Dt. Natasha Mohan

Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.

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