The Dr. Oz Ultimate Diet: Review
Rules of the Dr. Oz Ultimate Diet
After your kitchen makeover, Oz wants you to follow these rules for a week:
- Cut 100 calories. Skip a soda, a 100-calorie snack, or two cookies.
- Make it automatic. Eat the same meals to cut guesswork and curb temptations.
- Control portion sizes. Use smaller plates.
- Don’t eat after 8:30 p.m.
- Find a weight loss buddy to whom you can turn for support.
- Learn to cheat responsibly. Make foods flavorful with spices. Or distract yourself until the craving passes.
- Check in with your doctor.
- Walk 10,000 steps per day.
- Monitor your waistline and weight.
- Keep it up during the second week. And make the basics of healthy eating and activity part of your lifestyle for good.
Does it work? Focusing on cutting 100 calories or on one new habit each day throughout the week breaks up the tasks into small, manageable steps, Blatner says.
But eating the same foods over and over could become monotonous, Giancoli says.
Sample Meal Plan
The Dr. Oz Ultimate Diet features high-fiber foods to help you stay full longer (and keep you regular). The plan also allows a glass of wine and a little bit of chocolate.
Here is a sample meal plan from the diet:
: Egg-white omelet, juice, and coffee or tea.
Morning Snack: Veggies with dip.
Lunch: Healthy veggie burger with the works.
Afternoon Snack: Yogurt with fruit.
Dinner: Asian salmon with brown rice pilaf, and one glass of wine.
Dessert: 1-ounce dark chocolate with a sliced orange (every other night).
Drinks: Water, coffee, tea, etc.
Evening Snack Choices: Popcorn
Do you work long shifts? The plan recommends that you eat six smaller meals throughout the day for steady energy.
The Dr. Oz Ultimate Diet: Experts' Views
Nutrition experts like that this is a plan without any magic bullets, with emphasis on establishing good habits, getting regular exercise, getting support, and consulting your doctor.
"This is a smart, basic-startup guide to getting healthy," Blatner says.
But many people may need individualized advice and more details on how to handle "tricky situations and temptations," Blatner says.
Giancoli agrees. "The advice is easy, sensible, doable, and for the most part, based on research," but is short on details, she says. Also, "It is somewhat convoluted and difficult to understand how to put it all together from the information on the web site."
"To be on the safe side, I would suggest [taking] a once-daily multivitamin with minerals that contains adequate amounts of calcium and vitamin D, which may be lacking in the diet plan," Giancoli says.
She also recommends mixing the basic rules and tips from the Dr. Oz Ultimate Diet with help from www.myplate.gov, where you can check on calories and servings, and calculate your BMI.