Dr Oz 6 Day Diet Plan
You've seen the promise before — "Eat all your favorite foods and lose weight." The skeptic in you thinks, Are you kidding me? Eating all my favorite foods is how I gained weight in the first place. But this time, it's for real. This plan features famous favorites, as well as swaps in case you prefer other indulgences.
There's a scientific reason for following a weight-loss program that doesn't involve wholesale deprivation. Dieters who restrict themselves too much—give up all or most of an entire food category, like fat or carbs — for even just three days get an irresistible yearning for the food they're not allowed to have. That's what prominent obesity researcher Janet Polivy, Ph.D., and her colleagues at the University of Toronto have found. Even anticipated deprivation — you know you're about to start a diet — can trigger the mother of all eating binges in the days beforehand. This phenomenon is so common, researchers have coined a name for it: the "Last Supper effect."
It's all about survival. "You can't stop eating. It's like holding your breath indefinitely underwater," says Mehmet Oz, M.D., host of The Dr. Oz Show and a cardiac surgeon at New York-Presbyterian Hospital/Columbia in New York City. "So your body has a very concrete set of systems that reinforce the need for you to eat."
The problem with deprivation, even of calories, "is that you violate the biology of blubber," says Dr. Oz. What happens is this: When you're trying to lose weight, your body is rarely up for it. It doesn't interpret "diet" the way you do, as a way to get healthy and fit into your bathing suit this summer. Lose just a few pounds, and your body thinks, She's starving! and swings into action. "Low-calorie diets send a panic message to the brain to relay a starvation signal to the rest of the body," says Dr. Oz. "Instead of losing the weight you wanted to, your body stores fat as a natural protective mechanism."
To make matters worse, a new study from the University of Melbourne in Australia found that when you've lost some weight, levels of your appetite-regulating hormone, leptin, drop, increasing your desire to eat everything in sight. Who hasn't been there? Apparently, very few of us. UCLA researchers found that some two-thirds of dieters gain back more than they lost within four to five years. No wonder one of the biggest risk factors for weight gain is being on a weight-loss diet.
If that's happened to you, chances are you've been trying to squeeze into a diet that doesn't fit you any better than a size 0 bikini. What you should be doing is tailoring your diet to your life and tastes, because "if a diet doesn't fit, you'll quit," says Dr. Oz.
The "Eat What You Love" plan works because it's not a diet. A diet is something you go "on" and "off." While you're on it, your fantasies revolve around the feasts you'll have when you go off it. But you won't be tempted to go off this plan, because you won't be giving up your favorite foods — you'll just be wiser about the choices you make. You won't get hungry, because you'll be consuming enough calories (1,450 a day) to override your body's starvation meter, and you'll be eating foods that contain enough fat, protein, and fiber to make you feel full longer. You'll also be satisfying your "hedonic hunger" — the need for food that gives you pleasure. That way, you won't have to "eat around" your craving, noshing on everything to avoid eating what you really want. And sometimes you should just go for that favorite food, says Dr. Oz: "You don't have to have a lot of it. A small chocolate chip cookie won't kill you. But be aware of the food — how it tastes and the comfort it brings. Otherwise, you might eat two or three or the whole bag."
Best of all, on this plan you won't have to turn into a short-order cook at home. Your spouse and kids can eat what they love, too. You can even take a break from cooking (check out choices from favorite eateries at left).
And because we've provided easy food swaps (see ), you can continue the diet — and watch the pounds drop off — until you lose the weight you want to, keeping it interesting by varying the recipes and menus. Once you reach your goal, use the plan as your guide and try upping portion size slightly or adding in an extra snack or side with a meal. But keep your eye on the scale; if you gain three pounds, that's the signal to cut back.
Next:
Jim Wright
Dr. Oz's Fast Weight-Off Plan
This is it: the diet that offers lots of favorites while holding the line on calories (300 for breakfast, 400 for lunch, 500 for dinner, and 125 for each of two snacks). Portions here are for one; dinner recipes serve four. (We also suggest a daily calcium (500 mg) and Vitamin D (1,000 IU) supplement.)
DAY 1
Breakfast: Muffin & Yogurt
Cranberry-Lemon Muffin; 1 c. nonfat plain Greek yogurt with 10 grapes, halved.
Lunch: California Wrap
Mash ½ avocado and spread on one medium whole wheat tortilla; layer on 2 oz. deli turkey breast, 1 roasted red pepper, and salad greens. Sprinkle with 1 tsp. balsamic vinegar, and roll tightly. Dessert 1 small tangerine.
Dinner: Chipotle-Orange-Glazed Salmon
Serve with 1 c. steamed green beans tossed with 2 tsp. toasted, chopped almonds and 1 tsp. light butter.
DAY 2
Breakfast: Grab & Go Fruity Muesli Bowl
Mix together 6 oz. nonfat plain Greek yogurt, ¼ c. unsweetened muesli, and 1 small apple, chopped.
Lunch: Greek-Style Lentil Soup
Heat 1 can Amy's Light in Sodium Lentil Soup with 1 tsp. lemon juice and a pinch of dill. Top with ½ Tbsp. crumbled feta cheese. Serve with 2 Ak-Mak crackers.
Dinner: Warm Chicken-Orzo Salad
Serve with 2 c. mixed greens drizzled with a mixture of 2 tsp. balsamic vinegar and 1 tsp. olive oil.
DAY 3
Breakfast: Cheesy Scramble
Scramble 2 eggs with 2 Tbsp. fat-free milk and 2 Tbsp. shredded cheese. Have 1 slice whole wheat toast with 1 tsp. light butter.
Lunch: New Wave Nut Butter Sandwich
Spread 1 slice whole wheat bread with 1½ Tbsp. almond or peanut butter. Layer with ⅓ c. raspberries and cover with second bread slice. Dessert Iced chai latte made with ⅓ c. fat-free milk; 2 squares of a Dove 71% Cacao Dark Chocolate Bar.
Dinner: Pasta Primavera
DAY 4
Breakfast: Mixed Cold Cereal
1 c. Whole Grain Total topped with 2 Tbsp. unsweetened muesli, ½ c. blueberries, and 6 oz. fat-free milk.
Lunch: Asian Salad
Top 3 c. baby spinach with 2 oz. chicken breast, diced; ¼ avocado, diced; 1 tangerine, segmented; and 2 scallions, sliced. Drizzle with a mixture of 1½ Tbsp. seasoned rice vinegar, 1 tsp. olive oil, and 1 tsp. sesame oil. Serve with 15 Triscuit Minis.
Dinner: Pepper-Crusted Steak with Roasted Veggies
Appetizer 4 extra-large steamed shrimp with 1 Tbsp. cocktail sauce.
DAY 5
Breakfast: Power Waffles
2 Van's Power Grains Waffles topped with ½ c. nonfat plain Greek yogurt and ½ c. sliced strawberries; drizzle with 1½ tsp. maple syrup.
Lunch: Microwave Meal
1 Healthy Choice 100% Natural Tortellini Primavera Parmesan. Top with 1½ Tbsp. pine nuts, 1 tsp. grated Parmesan cheese. Salad 1½ c. greens; 5 grape tomatoes. Dress with 1 tsp. olive oil, 2 tsp. balsamic vinegar, 1 tsp. grated Parmesan cheese.
Dinner: Five-Spice Pork with Gingered Vegetables
Dessert ½ mango, chopped, and ⅓ c. blueberries tossed with 1½ tsp. honey and a squeeze of lime.
Smart Substitutions
Love means never having to eat a food you dislike — and choosing items you like more often.
You hate fish: Swap chicken into our Chipotle-Orange-Glazed Salmon recipe. But to get the omega-3 fatty acids abundant in fish, consider taking a daily supplement (500 IU of EPA and DHA).
You want pasta: There's spaghetti primavera on the menu — plus recipes for three additional pasta entrees. Pay attention to portions and use whole-grain pasta; it has more fiber, so you'll feel satisfied with a smaller serving.
You enjoy wine: You can have a glass if you swap it for one snack. Stop after one 5-ounce drink, for calorie and health reasons.
You need sweets: You can substitute a dessert for one snack the same day (or both snacks if you choose the parfait). Dr. Oz advises having dessert a couple of hours after your meal.
Next:
Getty Images
Have one snack from each list daily. Or replace one snack with a 5-ounce glass of wine.
Savory Snacks
6 Kalamata olives and 1 Mini Babybel Light
1 c. Pacific Light Sodium Creamy Tomato soup with 5 Triscuit Minis
2/3 c. edamame in pods, steamed and sprinkled with teriyaki sauce
1 Wholly Guacamole 100-calorie snack pack with 1/2 c. sliced jicama
30 pistachios
12 Baked Tostitos Scoops Tortilla Chips 1/4 c. salsa
9 whole wheat pretzel sticks (1 oz.) with 1 Tbsp. mustard
1/4 c. hummus with 7 baby carrots
Sweet Treats
4 dried apricots, each topped with one walnut half
1/2 c. Sharon's Lemon Sorbet topped with 1/4 c. blueberries
1 Tall Starbucks Skinny Latte
1 large apple, pear, or banana
1 Annie's Organic Granola Bar — any flavor
Coffee with 1 Tbsp. whole milk and 1 large (1 oz.) chocolate-dipped biscotti
1 Clif Kid Zbar Crispy Rice — any flavor
1 Kozy SHack Chocolate Hazelnut Pudding cup topped with 2 strawberries, chopped
14 dark chocolate espresso beans
Next:
Slimming Dine-Out Choices
These will fit into your eating plan as long as you pass up any freebies not listed here:
UNO
Harvest Vegetable Thin-Crust Pizza 1/3 pie), House Salad with Fat-Free Vinaigrette
Warm Walnut-Crusted Goat Cheese Salad, Low Fat Blueberry Pomegranate Dressing
Baked Stuffed Chicken, Farro Salad, and Broccoli
RED LOBSTER
Traditional Favorite: Broiled Seafood Platter, Broccoli, and 1 Cheddar Bay Biscuit
Wood-Fire Grill: Garlic-Grilled Jumbo Shrimp, Garden Salad with Balsamic Vinaigrette (order dressing on the side; use 1 Tbsp.)
Lighthouse Menu ½ portion of Wood-Grilled Tilapia or Rainbow Trout, Broccoli, Garden Salad with Balsamic Vinaigrette (order dressing on the side; use 1 Tbsp.), plus 1 Cheddar Bay Biscuit
RUBY TUESDAY
Fit & Trim Chicken Bella, Fresh Grilled Zucchini, and Roasted Spaghetti Squash
Crab Cake (1) with Roasted Lemon and Sweet Chile Sauce, Roasted Spaghetti Squash, Grilled Green Beans
New Orleans Seafood with Sugar Snap Peas
CHIPOTLE
Tacos: Made with 3 Corn Tortillas, Meat or Chicken, Cheese, Fresh Tomato or Green Tomatillo Salsa, Lettuce, and Hot Sauce as desired
Burrito Bowl: Made with Meat or Chicken, Pinto or Black Beans, Cheese, Roasted Chili-Corn Salsa, and Hot Sauce
Meatless Fajita Bowl: Made with Vegetarian Black Beans, Guacamole, Cheese, Roasted Chili-Corn Salsa, Fajita Vegetables, Fresh Tomato Salsa, and Hot Sauce
DENNY'S
Fit Fare Veggie Burger (no cheese) with side vegetables
Fit Fare Tilapia Ranchero with Broccoli (no mashed potatoes)
Chicken Avocado Sandwich served with Fit Fare Veggies (no dip)
Next:
Kate Sears
Get Healthy With Dr. Oz
Sign up for Dr. Oz's Transformation Nation Million Dollar You program, and it'll be almost as if he were your own M.D. Dr. Oz has partnered with Weight Watchers and the health site sharecare.com to help you tackle seven key steps to healthy living. "We wanted to make it easier to do the right thing," he says.
The program launched last September, and in May, viewers of The Dr. Oz Show will meet the winner of the Million Dollar You contest — the participant voted most transformed and inspirational by other members and a panel of judges. The deadlines for the contest have passed, but you can join at any time (to sign up, go to doctoroz.com). Weight loss isn't the only goal; the program covers everything from conquering sleep problems to coping with stress. "Every week, you'll receive reminders of things you need to work on and tips from me and other health experts," says Dr. Oz. "We give you the tools you need to take responsibility for your own health."
Rules To Make The Plan Work
There aren't a lot of them. But these few are especially important when you're following an eating plan that features your favorite foods.
1. Stick to portion sizes. Yes, you can have pasta, but not the bowlful an Italian grandmother would serve. Until you're familiar with serving sizes, use a kitchen scale or ruler to make sure you're not overdoing it.
2. Don't try to speed weight loss by skipping a meal. Biology and probably your own diet history show that skimping will almost surely backfire, leading to a binge later. Make a batch of muffins (Day 1) and freeze them for busy mornings, or try the "grab and go" breakfast (Day 2). Not hungry when you get up? Make sure you have one of our choices on hand for a mid-morning meal you can eat at your desk (or wherever you might be).
3. Get enough sleep. Without rest, you're likely to be crabby — and hungry. "People who don't sleep crave carbs," warns Dr. Oz. In a University of Chicago study, volunteers who slept only 5½ hours a night snacked more the next day — and didn't compensate by eating fewer calories at meals. What's enough sleep to fend off the munchies? Most people need at least 7 hours a night, but adjust according to your own "Do I feel rested?" test.
4. Take a walk. Not just every day to help speed weight loss, but also when you're having a craving crisis. English researchers found that a group of chocoholics doing a demanding task ate less of their favorite treat if they took a 15-minute walk.
You Asked, Dr. Oz Answered
Good Housekeeping's Facebook friends and other online fans put some tough questions to Dr. Oz. For a video of the complete interview, go to goodhousekeeping.com/dr-oz-video.
I'm thrilled with the idea of eating what I love, but I'm afraid I'll go wild. How can I make sure I don't overeat?
DR. OZ: Here's what I do. I go crazy over chocolate-covered nuts. I just love the combination — the way they taste in my mouth, the texture, the smell. It's fantastic. So I take one handful, never more than that, and then I drink a big glass of water. You'll see. The water will wash out the taste from your mouth. The taste buds have already been satisfied, and the craving will stop. Then just step away from the table.
My life is superbusy right now — work, family, parents who need help. I can only exercise an hour a week. What should I do to get the most out of it?
DR. OZ: If you only have an hour, I'd make sure you include some weight-bearing exercise to build muscle mass. You can do that in an hour a week, and in between workouts, you'll burn more calories. That's why people who have a little bit more muscle mass can keep their weight low. Also, do some walking and balance work (start by standing on one leg and raising the other just a few inches, then — once you're stronger — try yoga). You'll be able to do these for the rest of your life, and you'll enjoy them.
How can I buy nutritious food on a very limited budget?
DR. OZ: Your question is so important. Many folks are trying to figure out, "How can I buy the organic strawberries in January?" First off, you don't have to have organic strawberries in January. Eat foods that are seasonal — they'll be much more affordable. But I do want people to have high-quality food all year round, so I tell them to buy frozen. It's one of the best deals out there. Frozen produce is usually packed immediately after harvesting, which means that it's got all the rich nutrients. Also, you don't have the problem of the food going bad if you don't eat it right away — which wastes your money.
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Source: https://www.goodhousekeeping.com/health/diet-nutrition/advice/a18497/dr-oz-eat-what-you-love-diet/