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Dr. Oz's Ultimate Diet

The Promise

Take up to 2 inches off your waist within 2 weeks. So says Dr. Oz's Ultimate Diet.

The plan is based on you knowing things like how your body stores fat and burns calories, why you get hungry, and what makes you full. It also gives tips like using smaller plates to keep your portions smaller.

Does It Work?

There have been no studies of the diet itself, but Mehmet Oz, MD, does back up some of his claims with research.

What You Can Eat

Oz provides a long grocery list of recommended foods. Load up on fresh fruits and vegetables, lean proteins such as skinless chicken breasts and salmon, and whole grains.

Follow the "Rule of 5s" to figure out what not to eat. If foods have any of these listed as one of the first five ingredients on the label, stay away: sugars, white flours, saturated fats, and trans fats.

Alcohol is OK, but only one drink a day, taken toward the end of dinner. Remember: Alcohol has calories, and if you let loose, you may end up eating more than you planned to.

Level of Effort: Medium

Apart from eliminating simple sugars, white flour, and certain kinds of fat, the Ultimate Diet gives you a lot of flexibility in what you can eat.

Limitations: Oz's "grocery list" is a long one and includes plenty of different foods to fit all taste buds.

Cooking and shopping: Your cooking and shopping routines shouldn't change much. You should be able to find most of the items at your regular grocery store.

Packaged foods or meals: None required.

In-person meetings: No, but Oz does recommend finding a "weight-loss buddy" such as a spouse, friend, or co-worker and checking in with that person -- either by phone or email -- every day.

Exercise: Yes. Your exercise routine should include half an hour a day of cardiovascular activity such as walking, plus strength training to build muscles once a week. Ultimately, you can work up to 10,000 steps, or about 5 miles a day.

Does It Allow for Dietary Restrictions or Preferences?

Vegetarians, vegans, as well as people on low-fat or low-salt diets should have no trouble following the diet.

What Else You Should Know

Cost: Oz recommends a total overhaul of your kitchen cupboards, which could be expensive. Once that's done, you'll just be keeping your kitchen stocked. 

Support: You have to do this diet on your own, unless you find a weight-loss buddy.

WebMD Medical Reference

Reviewed by Michael Dansinger, MD on December 11, 2013

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