In early 2017, the famous doctor "OZ" introduced the Dr. Oz 21-day diet plan to lose weight. The 3-week plan recommends eating plant proteins, non-starchy veggies, and healthy fats to boost weight loss. Dr. Oz’s plan especially suggests using black Chinese tea (Oolong tea), which researchers found has anti-obesity effects.
•Experts’ opinion on the Dr. "OZ" diet plan:-
Experts say the Dr. "oz" diet focuses on nutrient-dense plant foods. It limits meat, dairy, grains, and cuts out sugars and processed foods. This diet can be very helpful for a quick short-term weight loss start, but it’s pretty strict and not really suitable for lifelong eating habits.
•What is the Dr. "OZ" diet plan?
The Dr. "oz" diet requires 3 main meals plus 2 daily snacks, along with drinking lots of water and two cups of black Chinese tea (Oolong tea).
Dr. "oz" says skipping snacks to cut calories can backfire on weight loss, because having snacks in the diet reduces the urge to cheat.
What will you eat on the Dr. "OZ" diet?
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1- Vegetables:
Dr. Oz's 21-day plan lets you eat non-starchy veggies spread over main meals and snacks. It also allows a small amount of root veggies like beets and turnips. Starchy veggies like white potatoes and sweet potatoes are not allowed.
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2- Plant proteins:
Dr. Oz's diet suggests three servings of plant proteins daily for example:
- 1 cup of legumes (beans).
- ¼ cup of tempeh.
- 2 tablespoons of hemp seeds or chia seeds or flaxseeds.
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3- Healthy fats:
In this plan, Dr. OZ recommends eating half an avocado every day (preferably at breakfast). He also suggests two tablespoons of olive oil to be taken during lunch and dinner.
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4- Fruits, nuts, and nut butter:
Dr. OZ's diet limits fruit intake to two meals a day. He also recommends adding one ounce of nuts or a tablespoon of nut butter to one of those fruit servings as a snack.
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5- Whole grains:
This plan allows one serving of whole grains per day. It suggests having one slice of Ezekiel bread at breakfast.
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6- Black Chinese tea (Oolong tea):
In this plan, swap your morning coffee for a cup of black Chinese tea. You can have another cup mid-afternoon. Dr. OZ wants people on the 21-day diet to drink two cups daily because he says it boosts metabolism and increases mental alertness.
What should you stop eating on Dr. OZ's diet?
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1- Processed foods:
The Dr. Oz diet bans all kinds of processed foods, from granola bars to all types of pasta sauces.
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2- Sugar and artificial sweeteners:
Some diets ban sugar and use artificial sweeteners instead, but the Dr. Oz diet rejects both sugar and all artificial sweeteners.
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3- Animal protein:
This plan allows animal protein but no more than twice a week. Meals with animal protein, like meat, eggs, or fish, can be swapped for plant protein.
• Your shopping list for the Dr. Oz diet:
- Vegetables: (broccoli, carrots, mushrooms, eggplant, cauliflower, cucumber, peppers, asparagus, beetroot).
- Lean protein: (tofu, salmon, canned tuna, tempeh).
- Legumes: (black beans, lentils, chickpeas).
- Fruits: (avocado, blueberries, banana, grapefruit, strawberries).
- Nuts: (walnuts, almonds, cashews).
- Whole grains: (quinoa, brown rice, oats).
- Olive oil.
- Chinese black tea (oolong tea).
Examples of meals in Dr. (oz)'s diet plan:
•Day one:-
- Breakfast :- half an avocado + one slice of Ezekiel bread + 1 cup of oolong tea.
- Snack :- 1 apple + 1 tablespoon of almond butter.
- Lunch :- 2 cups of Mediterranean salad + 1 tablespoon of olive oil.
- Snack :- ¼ cup of roasted beetroot + 3 ounces of carrot sticks + 1 cup of oolong tea.
- Dinner :- 4 ounces of oven-baked herb salmon + ½ cup roasted broccoli + 1 tablespoon of olive oil.
•Day two:-
- Breakfast :- 1 cup cooked oatmeal + ½ cup fruit and nuts + 1 cup oolong tea.
- Snack: 1 banana + 1 tbsp peanut butter.
- Lunch: 1 cup tuna curry salad + avocado + 1 tbsp olive oil.
- Snack: 1 bag kale chips + 1 cup oolong tea.
- Dinner: 1 serving spicy tempeh + 3 ounces mixed veggies + 1 tbsp olive oil.
• Day 3:
- Breakfast: Half an avocado + 1 slice Ezekiel bread + 1 cup oolong tea.
- Snack: 1 cup mixed berries + 1 ounce walnuts.
- Lunch: Tofu lettuce wraps (no brown sugar).
- Snack: ¼ cup of low-carb trail mix + 1 cup of oolong tea.
- Dinner: ¾ cup of roasted beet salad (no feta cheese) + ¾ cup of red curry lentil soup + 1 tablespoon of olive oil used in cooking.
