The porridge diet is relatively unknown, but extremely effective. It’s not a classic diet where you have to starve yourself all day and then don’t get anything tasty.

This is exactly why many weight loss strategies are not sustainable and do not bring long-term success.

If you have to starve yourself all day and then go without many things at mealtimes, you won’t be able to maintain your diet in the long term.

In this article you will learn how you can lose weight sustainably and in the long term with the help of the porridge diet.

This is why porridge is the ideal breakfast in a diet.

Porridge, also called oatmeal, consists mainly of oats. And that’s what makes porridge such a good companion for your diet. Oats are a true superfood.

The long-chain carbohydrates, together with the high fibre content, ensure a slow rise in blood sugar levels and thus prevent cravings.

In addition, the dietary fibres help to keep you satiated for a long time by swelling up in your stomach. This is also good for your digestion, which is stimulated by the swelling properties of oats.

Meanwhile, the proteins prevent excessive muscle loss, a well-known side effect of dieting. This happens because they provide building material for new muscle tissue thanks to their building blocks, the amino acids.

If you eat plenty of protein during your diet and exercise regularly, you can protect your muscles from increased muscle breakdown while at the same time losing fat.

But that’s not all. Because oats can do much more. The healthy fats, as paradoxical as it may sound, also support you in losing weight. The minerals and vitamins, on the other hand, ensure strong hair and healthy nails.

Oats Nutrients
Oats are a true superfood thanks to the nutrients they contain

The cholesterol-lowering effect of oat flakes should also be emphasised.

Especially when oatmeal is consumed in sufficient quantities, as is the case with the oatmeal diet or the porridge diet, noticeable changes can be seen.

The oatmeal diet is, by the way, a very similar diet to the porridge diet. The primary difference is that the oatmeal diet involves eating more than just oatmeal.

More precisely, it is about integrating the nutrient-rich oats into everyday life as often and in as many ways as possible and sensible.

Low-calorie porridge – this is how you succeed

However, if you want to lose weight, you should always take a look at the calories. Because they are the most decisive factor when it comes to weight loss.

As healthy as porridge may be, you should still take a closer look at the calories. Because as long as you eat more energy in the form of calories than you need, you won’t lose weight.

Fortunately, oatmeal is also very good in this regard. A normal portion of porridge, i.e. about 50 grams, has about 400 calories including berry topping.

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Low-Calorie Porridge

Simple porridge recipe for weight loss. Garnish your porridge with the right toppings and you have a fantastic, healthy porridge that will help you lose weight.
Prep Time3 mins
Let sit3 mins
Total Time6 mins
Servings: 1
Calories: 200kcal


  • 50 g oat flakes
  • 1 pinch of salt
  • 130 ml water
  • healthy toppings: e.g. berries, healthy fats (almond paste)


  • Heat the water (for example in a kettle)
  • Put the oat flakes in a bowl with a pinch of salt
  • Pour the boiling water into the bowl 
  • Stir the porridge well until it has reached a creamy consistency
  • Decorate the porridge with your toppings


Calories: 200kcal

The basic recipe of a classic oatmeal has only 200 calories, but it tastes even better with fresh berries or a handful of nuts as toppings.

Berries are a good choice as they are very low in calories but still provide plenty of flavour and healthy vitamins.

However, you should be particularly careful with seeds, kernels or nuts as toppings. They have an extremely high calorie content.

Nevertheless, we recommend that you include at least a small portion in your breakfast. Nuts are extremely healthy and can even help you lose weight by filling you up quickly and for a long time. But only as long as you don’t go overboard.

Lose weight sustainably with the porridge diet

If you’re worried that you’ll only be allowed to eat porridge every day, we can reassure you. That’s not what this diet is about. Rather, it’s about using porridge as a low-calorie yet nutrient-rich start to the day.

One serving of oatmeal per day, combined with a low-calorie, nutrient-dense diet below your calorie needs, can help you lose weight.

Die Porridge Diät unterstützt eine langfristige Ernährungsumstellung
The Porridge Diet supports you in a long-term dietary change

This may sound too simple, but this diet is actually easy to implement and promising.

The oatmeal as a healthy breakfast fills you up quickly and for a long time despite the low amount of calories, so that you can easily get through to the next meal without unhealthy snacks.

This way you not only save calories at breakfast, but also prevent cravings between the main meals.

How many meals you eat or how much porridge you eat each day is up to you. The important thing is that you don’t eat more than your calorie needs and at the same time don’t starve yourself too much.

The goal should be to change your diet in the long term – and this works best when the diet works playfully. By the way, this works especially well if you regularly treat yourself and your taste buds to variety.

Porridge variations for plenty of variety

Variety means not only preparing porridge differently, but also eating it at different times of the day.

Seasoned with the right porridge spices, porridge is also very good for lunch or dinner. The good thing about it – spices are virtually calorie-free and still give your oatmeal a unique taste.

Have you heard of overnight oats? This delicious variation on porridge is easy to make overnight in the fridge.

Soaking overnight allows the flavours to develop even better. Not only does this make for a delicious breakfast, but it also saves you time when things get busy.

As you can see, there are countless ways to prepare it. For example, you can make oatmeal especially low in calories by preparing it with water or low-calorie vegetable drinks.

You can also vary the toppings and spices. Try out the many possibilities and discover for yourself what works best for you.

We hope you enjoy trying them out and wish you every success in losing weight 😉

Nicolas Dworak


Ich bin studierter Sportwissenschafter und angehender Journalist. Neben meiner Faszination für Sport und das Schreiben blättere ich gerne durch die Fachbücher der Ernährungswissenschaft. Sport und Ernährung gehen für mich Hand in Hand, wenn es um einen gesunden Lebensstil geht.

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