Oatmeal Fasts, by Roxana Soetebeer MHP PHC
Oatmeal Fasts: A Surprising Short-Term Intervention for Metabolic Health
At a keto retreat in Austria last November, where I gave a talk about sugar addiction, I came across an unexpected topic: the oatmeal fast. It caught my attention because it seemed so out of place at a low-carb event, yet it offered an interesting perspective as a short-term tool for metabolic health. I even asked Julia Tulipan, who organized the retreat, if this was for real. Her response? "Yes, absolutely!" That stuck with me, and now I've brought up the oatmeal fast during a Zoom live in the PHD community, where I help others as one of Dr. Berry's coaches.
Technically, fasting is not eating, but we use terms like egg fasts and sardine fasts, so why not an oatmeal fast? The oatmeal fast is a dietary intervention that traces its roots back to Dr. Carl von Noorden, a prominent German physician of the early 20th century. Dr. von Noorden developed this protocol to treat metabolic disorders, including diabetes and fatty liver, long before modern medications and therapies were available.
The diet itself is simple: eat oatmeal as your primary (or sole) food for a short period, typically 3–5 days. The goal is to promote liver health, stabilize blood sugar, and give your body a metabolic "reset."
Here's how it works:
- Oatmeal forms the base of your meals, cooked with water or a small amount of milk.
- You can add minimal amounts of butter, cream, or even a small piece of fruit, but the focus is on simplicity.
- Caloric restriction is key, with daily intake usually capped around 800–1,000 calories.
While this isn't a ketogenic diet, the protocol still falls into the low-carb category since total carbohydrate intake is generally under 130 grams per day. It's far from a high-carb, blood sugar-spiking plan like the standard American diet or even MyPlate!
Why Does the Oatmeal Fast Work?
There are a few mechanisms behind the benefits of this unusual diet:
- Beta-Glucans in Oatmeal
Oats contain a special type of soluble fiber called beta-glucans, which are known to:
- Improve insulin sensitivity.
- Stabilize blood sugar levels.
- Lower cholesterol and promote fat mobilization from the liver.
- Support gut health by acting as a prebiotic.
- Caloric Restriction
The reduced calorie intake promotes fat loss and helps reduce liver fat, which is a common issue in metabolic disorders like fatty liver disease. - Anti-Inflammatory Effects
Oats also contain antioxidants called avenanthramides, which can help reduce oxidative stress and inflammation in the liver. - Simplicity
By simplifying your diet for a few days, you give your liver and pancreas a break, allowing them to recover and function more efficiently.
Interestingly, the oatmeal fast isn't the only intervention of its kind. You might have heard of the Rice Diet, which was developed by Dr. Walter Kempner in the 1940s as a treatment for hypertension and kidney disease. This protocol focuses on plain rice, fruit, and very minimal fat. Like the oatmeal fast, it's extremely low-calorie and restrictive but effective in the short term for specific metabolic goals.
However, these diets are not designed for long-term use. They lack the essential nutrients—protein, fat, and a full range of vitamins and minerals—that our bodies need for sustained health. Unlike keto, which can be a sustainable lifestyle, these "mono diets" serve as short-term tools to achieve specific results.
It's worth mentioning that calories are essentially meaningless when it comes to human physiology. Our bodies don't "burn calories" like a furnace; instead, we process food for its chemical energy, and how our bodies respond depends more on the type of food than its caloric content. Think fuel partitioning. That said, for the sake of easier understanding and context, I'm using calorie estimates here. If you're curious about my thoughts on why calories don't tell the whole story, I've written more about it here.
Before anyone jumps to conclusions: No, I haven't lost my way or fallen back in love with carbs! Those who know me know that I follow a close-to-carnivore diet, which has helped me immensely with autoimmune issues, insulin resistance, and overall health. I'm not a fan of carbs in general, but I also believe in keeping an open mind. If something like the oatmeal fast can provide additional benefits for specific goals, it's worth checking out—even if it's outside my usual dietary approach.
The oatmeal fast (and similar protocols like the Rice Diet) can be useful for:
- Resetting metabolism after periods of overindulgence.
- Reducing liver fat and improving insulin sensitivity.
- Simplifying the diet for a few days to refocus on health.
However, the key is recognizing that these are temporary interventions, not sustainable diets. They're tools in the toolbox, not the foundation of a long-term lifestyle.
Next week, I'll take the plunge. My goal is to follow the oatmeal fast for three days, sticking to the basics: plain oatmeal with water, a little heavy cream, and possibly a sprinkle of cinnamon. Depending on how hungry I get (or how much I start dreaming about steak and eggs), I might cut it short, but I'll do my best to see it through.
Unlike experiments such as Dr. Nick Norwitz's Oreo experiment, which I'd never try because playing with sugar as a sugar addict in remission is like playing with fire, oatmeal feels safe enough. This is purely an experiment for me—a way to explore the potential benefits, measure its impact on inflammation, and see how my body responds.
As someone who's deeply committed to a keto lifestyle, stepping into this territory feels a little like visiting the "enemy camp." But as I learned at that keto retreat in Austria, there's value in challenging your assumptions and exploring new ideas. The oatmeal fast may not be a long-term solution, but it's a fascinating example of how simple, targeted dietary interventions can support metabolic health.
If there's one thing I've learned in my journey to reclaiming my health, it's to avoid being too dogmatic and keep an open mind. There's always something new to learn, even that an oatmeal fast might yield surprising metabolic benefits.
Written by Roxana Soetebeer, MHP, PHC
Published January 4th, 2025
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