Dr. Oz's Dieting Secrets
Dr. Oz and Dr. Roizen want to help New Year's dieters lose weight and inches off their waistlines, once and for all. The goal is to shrink the waist down to the ideal size—32 and a half inches for women and 35 inches for men—and make eating so easy, you'll never realize you're dieting!
In the book YOU: On a Diet, Dr. Oz and Dr. Roizen offer simple ways to jump start your metabolism.
The first ingredient to avoid is hydrogenated oil, which often masquerades as partially hydrogenated oil. Dr. Roizen says we should also eliminate sugar and high-fructose corn syrup from our foods. "We eat 63 pounds of [high fructose corn syrup] a year, which puts 33 pounds on the typical American," he says.
Enriched flour is the fourth ingredient to avoid. "[Enriched] means they took all the good stuff out and put a little back," Dr. Roizen says.
The fifth offenders are white foods—including bleached flour The only white items you should have in your fridge are egg whites, cauliflower and fish, Dr. Roizen says.
Keep in mind—polyunsaturated and monounsaturated fats are good for you and help fight depression.
Can't seem to find any food that fits the bill? Dr. Oz says you should head over to the produce aisle and stock up on fresh fruits and vegetables. Packaged goods usually contain harmful, artificial ingredients because they're designed to stay on the shelf for years, he says.
In fact, young women get about half their daily calories from salad dressing! Dr. Oz suggests substituting olive oil and vinegar for a healthier alternative.
Apples, carrots and nuts are great snacks to consider. A glass of vegetable juice also takes the edge off, he says. One snack you may not have thought of are breath strips! "I like [breath strips] because, a lot of times, we have a craving center in our brain that says put something in me," he says. "It doesn't tell you what."
Dr. Oz says a glass of water, a good night's sleep or sex might also satisfy your craving center.
Starting with a smaller plate also helps you eat 33 percent less, Dr. Oz says.
Dr. Roizen says people should try to automate their breakfast and lunch. "Why we get so fat is we have so many choices...we want one of everything," he says.
For breakfast, Dr. Roizen says you should have the same thing or the same small variety of things every day. Steel-cut oatmeal, whole grain cereals and egg-white omelets are great options. Then, do the same thing at lunch. Find a lunch that's satisfying and stick with it. Then, come dinner time, you can enjoy a variety of options!
The Quick Magical Breakfast Blaster
2 servings, 136 calories per serving
- 1 scoop (1/3 cup) Soy protein (like Nature's Plus Spiru-Tein)
- 1/2 Tbsp. flaxseed oil
- 1/4 cup frozen blueberries
- 1/2 large ripe banana (or other fruits of your choice)
- 1/2 Tbsp. apple juice concentrate or honey
- 1 tsp. Psyillium seed husks
Peel banana; break into chunks. Put all ingredients in a blender. Add 12 ounces of water and ice, as well as powdered vitamins. Cover, blend until fairly smooth.
First, Dr. Oz suggests that people walk for at least 30 minutes each and every day. "Walking is the foundation for all other exercises because it increases your stamina and prepares your body for strength training," he says. You should strive to walk 10,000 steps a day.
Watch beginner, intermediate and advanced workouts.
Everyone should strive to work up a sweat for about an hour a week, he says. "The number one predictor of how long you're going to live is how well you can exercise your heart," he says.
To avoid injury, stretch before any sort of workout. Dr. Oz likes to do yoga, but he says you can get the same benefits from stretches you learned in high school gym class.
Only 15 to 30 percent of calories are burned through intentional physical activity, so minor additions like being fidgety helps keep off the pounds.