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Oatmeal Shake Diet

By Eliza Martinez ; Updated July 18, 2017

A diet that features oatmeal shakes can provide health benefits beyond weight loss. Oatmeal has many nutrients and pairs well with a variety of nutritious shake ingredients. But oatmeal shakes, especially when consumed in large amounts, can have notable calories. Keep track of your calories while you're following this eating plan. In addition, talk with your doctor. She can help you determine if this plan will, indeed, help you lose weight while supplying the nutrients you need.

Oatmeal Diet

Although there's no oatmeal diet per se, many programs advise including it in a healthy eating plan, as it supplies a variety of important nutrients. It also satiates, keeping you feeling full when you otherwise might be tempted to go off your diet.

Health Benefits

Oatmeal shakes are a healthy way to incorporate a variety of nutrients into your meal plan. Oatmeal has fiber, which helps to control cholesterol and lower your risk of heart disease. It also regulates blood sugar, helping to prevent diabetes. Fiber-rich foods digest slowly, helping you control your appetite. Oatmeal also has protein for healthy skin, hair and muscles and carbohydrates for energy. The iron, folic acid, vitamin A, selenium and potassium in oatmeal help to protect immunity, prevent birth defects and regulate blood pressure.

Add fruit to your oatmeal shake, and you get additional fiber, vitamins A and C and anti-oxidants. Low-fat milk contributes vitamin D and calcium while keeping fat and calories in check.

Ingredients and Calories

Your food preferences play a large part in how you prepare your oatmeal shake, but a few basics make it easy to create different versions. Milk, oatmeal and fruit are the main ingredients, but many recipes call for spices or syrup for flavor. Applesauce, bananas, berries and peaches are fruit options. To prepare, place the ingredients in a blender and puree until the desired consistency is reached.

A half cup oatmeal has 80 calories when prepared with water. Preparing it with skim milk adds 50 calories for a total of 130 calories. The type of fruit you use determines the final calorie count. A 1/4 cup of applesauce has 26 calories, a small banana has 90 calories, a 1/4 cup of blueberries has 21 calories, and a small peach has 51 calories. These will yield a shake with fewer than 250 calories. Keep in mind that this shake is less than a cup. As the shakes gets bigger, the calories add up.


While the ingredients used to prepare oatmeal shakes are typically healthy and nutrient-dense, eliminating other food groups, namely vegetables and meat, sets you up for nutrient deficiencies. The U.S. Department of Agriculture advises filling your plate with foods from each group. Avoiding vegetables and meat lowers your intake of iron, potassium, protein and vitamin B-12. Combine oatmeal shakes with other healthy meals to cover nutrient needs and give your meals variety.

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