How can you lose a kilo a week while eating everything? Dr. Oz has designed a plan for your diet that will not "kill you", but will give you what you always crave - a day off to enjoy the flavors you miss.
Dr. Oz has designed a plan for your diet that will not "kill you", but will give you what you always crave - a day off to enjoy the flavors you miss.
During the six diet days, the plan is based on successful diet plans, but with a tempting addition. A day off can be any day of the week when you can eat whatever you want, and this will help you stick to your diet.
The basic settings of this diet are simple.
After starting the day with a glass of lukewarm water with lemon, you will have the opportunity to choose between several breakfast options and to plan the rest of your meals yourself according to the list of given foods. Dr. Oz recommends making a weekly schedule first.
Mark a day off on it first to motivate yourself further. Then plan your meals for the rest of the days according to Dr. Oz's instructions. And the instructions are, unlike other diets, much simpler because you will be able to choose a lot of things within the diet plan yourself.
Each of the six days of the week must start with a glass of warm water with lemon to kick-start the dormant metabolism. As you drink it, think about whether you're in the mood for an all-you-can-eat or all-you-can-eat breakfast. If you are hungry, you can eat an egg, two deciliters of yogurt and one serving of fruit. Another option is to just drink a smoothie. If you're up for it, mix a spoonful of almond butter, half a banana, two deciliters of yogurt with two percent fat, a teaspoon of flaxseed and some ice in a blender to blend the layers. Instead of snacking, eat two meals a day with monounsaturated fatty acids, found in avocados, nuts, seeds, oils, and dark chocolate.
For lunch and dinner, you will have to divide two meals according to your desire, 200 grams of lean protein and two portions of complex carbohydrates. Due to their more complex molecular structure, they take longer to break down and slowly enter the bloodstream, increasing blood sugar concentration and insulin secretion more slowly, so they provide energy for longer. Plus, you can eat unlimited non-starchy vegetables with every meal throughout the day. Once you learn what proteins, carbohydrates, vegetables and other foods are good for you, the rest is left to your imagination. It is only important that you stick to the recommended amounts.
Proteins: chicken, fish, eggs, seafood, tofu, lentils, legumes for vegetarians
Carbohydrates: Lentils, beans, chickpeas (1/2 cup daily), sweet potato (1 daily), parsnips or squash (1 cup daily), peas, corn, carrots, pumpkin (half cup daily), whole grains, oats, brown rice (cooked, 1/2 cup daily), whole grain bread (slice daily)
Vegetables: artichokes, beets, Brussels sprouts, broccoli, cabbage, cauliflower, celery, cucumber, eggplant, kale, Swiss chard, radicchio, turnips, endive, lettuce, spinach, rocket, watercress, leeks, mushrooms, okra, onions, peppers, peas , radishes, sprouts, tomatoes, zucchini
Healthy snacks: nuts - almonds, Brazil nuts and cashews, hazelnuts, macadamia nuts, pecans, pistachios, walnuts (30 grams), nut butter: almond, peanut or cashew (2 tablespoons), olives (10 large), sunflower or pumpkin seeds (1/4 cup)
Suggestions for meals
Breakfast: poached egg - add half a shallot to a tablespoon of olive oil. When it becomes glassy, add two cups of chopped spinach and a pinch of salt. Simmer for 2 minutes. Pour it on a plate, and put a spoonful of oil on a wiped pan and fry an egg on the eye. Serve yogurt with it.
Lunch or dinner: Vegetable hamburger - two meatballs made from the recommended vegetables of your choice, baked with slices of eggplant. Make a sauce from two tomatoes, shallots and basil. Place the meatballs, a slice of eggplant, then two spoonfuls of sauce on the plate, then again in that order, and finish with the sauce.
Fried Chicken - Chop half a cup of whole grains in a blender, add salt and pepper.
Cut two hundred grams of chicken breast into strips and dip in egg whites, then in the cereal mixture and place on a baking sheet lined with greaseproof paper. Bake for 6 minutes on each side. Season half a cup of lettuce and cucumber with olive oil and vinegar, then serve with chicken.
During your day off, refrain from overdoing it
Although the day off is open to the foods you crave, don't overdo it.
Eat as much as you like, because the point of this day is not to overeat, but to lift your spirits. On that day, however, avoid places of temptation, such as fast food restaurants and bakeries.
Vinegar and spices are unlimited
The point of dieting with a day off is to cook the main meals. Oz advises using no more than two tablespoons of healthy oil a day: olive, grapeseed or canola. Vinegar is allowed in unlimited quantities, just like all herbal spices.
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