Nutrition

The Dr. Oz 21-Day Diet.

The three-week program is intended to “jump-start” weight loss is intended to be followed by a balanced, low-calorie diet for long-term weight management. Like most weight loss diets, initial weight loss will be water weight and people who resume their previous way of eating after the 21-day plan will quickly regain the weight that was lost.

Following a plant-based diet can help you lose weight, reduce bloat, and boost your energy — all in three weeks! You don’t even have to eat the same old boring salad day in and day out. The 21-Day Weight Loss Breakthrough Diet centers around three meals, two snacks, and unlimited vegetables every day, giving you the opportunity to enjoy real and healthy foods without counting calories or relying on prepackaged shakes or supplements.

What Can You Eat?

On the 21-Day Diet, it’s recommended you cut out sugar, artificial sweeteners, and processed foods and get most of your calories from nutrient-dense vegetables and plant-based proteins.

What You Need to Know.

The 21-Day Diet requires three meals and two snacks per day (composed of specific foods), along with lots of water and two daily cups of oolong tea. Dr. Oz says skipping the snacks to cut calories could backfire: “With snacks built into the diet, there is less temptation to cheat.”

What to Eat.

▪️ Non-starchy vegetables.

▪️ Plant-based proteins.

▪️ Healthy fats.

▪️ Fruit, nuts, and nut butters (in small amounts).

▪️ Whole grains (in small amounts).

▪️ Oolong tea. What Not to Eat.

▪️ Processed foods.

▪️ Sugar and artificial sweeteners.

▪️ Animal protein and dairy (in excess).

What to Eat.

1. Vegetables.

The 21-Day Diet allows unlimited non-starchy vegetables for lunch, dinner, and snacks. The list of 42 permitted veggies does include a few root vegetables (beets and turnips), but not potatoes, sweet potatoes, or popular picks like carrots and green beans.

2. Plant-Based Proteins.

The diet suggests three servings of these proteins per day:

▪️ 1 cup of beans or legumes.

▪️ 1/4 block of tofu.

▪️ 1 cup of tempeh.

▪️ 2 tablespoons of pumpkin, hemp, chia, or flaxseeds.

3. Healthy Fats.

On this diet, Dr. Oz recommends eating half an avocado every day (he suggests it for breakfast). He also says a total of 2 tablespoons of olive oil to be eaten at lunch and/or dinner.

4. Fruit, Nuts, and Nut Butters.

This diet limits fruit to two servings a day. Dr. Oz also suggests adding 1 ounce of nuts or 1 tablespoon of nut butter to one of those fruit servings as a snack.

5. Whole Grains.

The diet allows for just one serving of whole grains per day. The meal plan suggests a slice of Ezekiel bread at breakfast time.6. Oolong Tea. Dr. Oz’s diet asks that you swap your morning coffee for a cup of oolong tea and have a second cup mid-afternoon. Dr. Oz wants people on the 21-Day Diet to have two cups of this tea every day because he says it will boost metabolism and “increase mental alertness.”

What Not to Eat.

1. Processed Foods.

All processed foods (which could be anything from granola bars to jarred spaghetti sauce) are off-limits.

2. Sugar and Artificial Sweeteners.

The same goes for sugar and artificial sweeteners; the diet calls for cutting them out entirely.

3. Animal Protein and Dairy Products.

These are permitted, but no more than two times per week. A serving of meat, poultry, fish, or eggs can replace a plant-based protein serving.

Day 1

▪️ Breakfast: 1/2 avocado on 1 slice Ezekiel bread; 1 cup oolong tea.

▪️ Morning snack: 1 apple with 1 tablespoon almond butter.

▪️ Lunch: 2 cups Mediterranean chopped salad with 1 tablespoon olive oil.

▪️ Afternoon snack: 1/4 cup roasted beet hummus with 3-ounce serving carrot sticks; 1 cup oolong tea.

▪️ Dinner: 4 ounces oven-baked herbed salmon; 1/2 cup lemon roasted broccoli (use 1 tablespoon olive oil total for both dishes).

Day 2.

▪️ Breakfast: 1 cup cooked oatmeal topped with 1/2 cup fruit and nuts; 1 cup oolong tea.

▪️ Morning snack: 1 banana with 1 tablespoon peanut butter.

▪️ Lunch: 1 curried tuna salad avocado boat (use 1 tablespoon olive oil).

▪️ Afternoon snack: 1 single-serving bag (28 ounces) kale chips; 1 cup oolong tea.

▪️ Dinner: 1 serving vegan tempeh chili; 3-ounce side spring mix greens with 1 tablespoon olive oil.

Day 3.

▪️ Breakfast: 1/2 avocado on 1 slice Ezekiel bread; 1 cup oolong tea.

▪️Morning snack: 1 cup mixed berries with 1-ounce serving walnuts.

▪️Lunch: Tofu lettuce wraps (omit brown sugar).

▪️Afternoon snack: 1/4 cup low-carb trail mix; 1 cup oolong tea.

▪️Dinner: 3/4 cup roasted beet salad (omit feta); 1 3/4 cup red curry lentil soup (use 1 tablespoon olive oil total for both dishes).

Pros and Cons.

1. Pros.

▪️ Nutritious ingredients: This diet emphasizes plant-based whole foods that are nutrient-rich but low-calorie and focuses on unsaturated fats (mono- and poly-) that may offer heart-healthy benefits.

▪️ Satisfying: With three meals and two snacks per day, people on the Dr. Oz 21-Day Diet have lots of opportunities to curb hunger (although portion sizes are small, there are no limits on helpings of non-starchy vegetables).

▪️No counting: There is no need to count calories or carbs with this diet. Just stick with the suggested foods and portion sizes.

▪️No supplements: This diet does not require any supplements or even any special ingredients, except for oolong tea.

2. Cons.

▪️ Restrictive: This diet cuts out all processed foods and added sugar and sharply limits whole grains and animal proteins including dairy. Many people find this level of restriction to be difficult to stick with.

▪️ Time-consuming: No convenience foods are allowed on the 21-Day Diet, which means you might spend a lot of time planning and preparing compliant meals.

▪️ Short-term only: The 21-Day Diet is designed to last for three weeks, which means that it’s not a long-term solution for continued weight loss or weight management.

▪️ Lack of flexibility: There isn’t much flexibility in this diet, which is perhaps why it’s only meant to last 21 days.6 Those following this plan need to stick to the approved list of foods and the accompanying number of servings and portion sizes.

Reference :

The 21-Day Weight Loss Breakthrough Diet: Download the Plan/https://www-doctoroz-com

What Is the Dr. Oz 21-Day Diet? /https://www.verywellfit.com

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