How does the Dr. Oz 90 Day Plan Work? The Dr. Oz 90 Day diet plan is based on the simple concept of eating 3 main meals a day, taking multivitamins everyday and never eating after 8 pm. This diet also stresses avoiding added sugar, simple carbohydrates, fructose, trans fats, saturated fats, any flour that is not 100% whole grain or 100% whole wheat. A regular exercise program and lots of water are also crucial to the success of this diet. Finding ways to lower your stress and anxiety will help you sleep better at night. By following these guidelines, you are highly likely to lose weight. However, Dr. Oz promises that if you make some or all of the above life changes, you will feel better, sleep better and have much more energy.
If you answer yes to more than 50% of the following questions, the Dr. Oz 90 Day Plan is right for you:
- 1Do you have a strong understanding of nutrition?
- 2Can you avoid eating past 8 pm?
- 3Do you enjoy whole grain foods?
- 4Are you willing to take a daily multivitamin?
- 5Are you willing to drink a lot of water?
The Dr. Oz. 90 Day Plan promise to you?
The Dr. Oz 90 Day Plan is less about losing weight, and more about starting a healthy lifestyle. He encourages you to stop eating processed foods, and start eating more plants and whole grains. He also wants you to limit your intake of sugar and simple carbohydrates, like white flour. In addition to this, he recommends you exercise most days of the week, drink plenty of water, and focus on getting good sleep every night.
Finding ways to lower your stress and anxiety will help greatly with this. As you could probably guess, if you do all of these things, you're highly likely to lose weight. However, Dr. Oz promises that if you make some or all of the above life changes, you will feel better, sleep better and have much more energy.
The Theory and Details Behind the Dr. Oz. 90 Day Plan
The Dr. Oz 90 Day Plan is officially called the 90 Day Live Longer, Feel Younger Plan, which teaches you how to begin a more healthy lifestyle. He believes that if you have better nutrition, and regular physical activity, your overall health will improve, and you will start to lose weight.
This in turn helps decrease your risk of several medical conditions, helps you sleep better, and lowers your stress levels. To help with this, you can become a member of Sharecare for free on his website. This is a program that gives you all the tools you need to start his program. Once you join Sharecare for free, you take a health quiz.
Based on your answers, you are given a score indicating how healthy your lifestyle currently is. From here you can set goals regarding fitness and weight loss. Once you select your target weight, and when you want to achieve that weight, you are set up with a program that tells you how many calories you need to consume and burn each day.
Every day you log your food consumption, amount of exercise, and keep track of your weight loss. You select the food you eat, and it calculates the calories for you. You can also select the type of fitness activity you do each day, and it will tell you how many calories you burn. From here you can join online support groups and invite friends to help you along the way.
You'll also have access for hundreds of blog and reference articles about fitness, nutrition, and overall health. Because Dr. Oz knows that overall health is only achieved by looking at every aspect of your life, he provides you with great information about sleep, mental health, oral health, and other very important aspects of healthy living.
Foods to AvoidDr. Oz believes there are certain foods that make us more sick and cause us to age faster than we should. By eliminating or limiting the intake of the following foods, our bodies will be much better off:
- White Sugar: This causes you to crave more and more of it. If you can avoid white sugar, do so, but if you can't, eat it with something full of fiber like oatmeal or whole wheat bread. When you eat sugar with complex carbohydrates or protein, sugar is absorbed better and your insulin doesn't spike too high.
- High Fructose Corn Syrup: This blocks the hormone that tells you when you're full. If your body never knows it's full, it will just keep eating and eating.
- Saturated Fats: These are responsible for lining your arteries with plaque, which prevents blood from being able to travel throughout your body. When blood cannot make it to your brain or heart, you are likely to experience heart attacks and strokes.
- White Flour: This contains no nutritional value because it gets stripped of all its benefits while its being processed. Simple carbohydrates like this provide no nutrition and plenty of empty calories.
- Hydrogenated Fats: Like saturated fats, these also form plaque in your arteries, increasing your risk of cardiovascular disease.
Good Foods to EatMost fruits and vegetables are great to eat just about any time of day. Lean proteins, whole grains, and legumes are also a good part of a healthy diet. Dr. Oz mentions a handful of foods that he especially likes and encourages you to eat:
- Nuts: Walnuts, almonds and hazelnuts are filling and full of the good fat your body needs.
- Spinach: Contains tons of carotenoids and antioxidants that are great for fighting cancer and aging, and folic acid which helps the function of your organs and brain.
- Healthy Oils: These are great in small quantities. Recommended oils are canola, grapeseed, olive, flaxseed and sesame seed.
- Tomato Sauce: Dr. Oz wants everyone to eat at least 10 TBSP of cooked tomato products every week. This helps prevent prostate cancer.
- Pomegranates: These are loaded with huge amount of antioxidants that fight cancer and help our bodies stay healthy and active.
- Garlic: Known to help promote healthy arteries and support your intestinal tract.
Exercise GuidelinesYou are required to exercise at least 30 minutes every day. This could be from walking, running, yoga or other cardio exercise. He also recommends you do regular strength training, toning and stretching exercises. He feels every female that is 30 years old should have the ability to do 45 push ups with bent knees. Likewise, males who are 30 years old should have the ability to do 35 push ups with straight legs.
What Health Care Professionals Say About the Dr. Oz. 90 Day Plan
Dawn Jackson Blatner is a registered dietitian and author of The Flexitarian Diet. After reviewing this diet she felt it was a good way to rid your kitchen of foods that were low in nutrition and fill it with wholesome, healthy foods. Andrea Giancoli is also a registered dietitian and former spokesperson for the Academy of Nutrition and Dietetics. Although she agrees that too much sugar is not good, eliminating natural sugars from your diet is unnecessary. These are good for you and should be found in your kitchen.
Examples of Dr. Oz. 90 Day Plan Meals: #1
|Breakfast||Egg and cheese muffin|
|Snack||Super Energy Smoothie|
|Snack||Tex Mex Salad|
|Dinner||Shrimp Fettuccine Alfredo|
Examples of Dr. Oz. 90 Day Plan Meals: #2
|Breakfast||Lemon Ricotta Hot Cakes|
|Lunch||Hearty Veggie Stew|
|Dinner||Heart-Healthy Power Dish|
The Dr. Oz 90 Day Plan
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