Dr Oz 28 Days Diet Plan

Dr. Oz says that you can reduce your waist up to 2 inches within 2 weeks.

This plan is based on you know things like how your body can store fat and burns calories, why you feel hungry, and what makes you full.

Also, it gives tips like using small plates to keep your portions smaller.

But are you wondering? Does it work? Well, still there are not any studies of the diet itself but Dr. Oz who is the MD does some of the research on his diet plan.

What you can eat?

Dr. Oz offers a long grocery list of suggested foods. You can have lots of fresh vegetables and fruits, lean protein like whole grains, low-fat dairy, salmon, skinless chicken breasts, etc.

You need to follow the “Rule of 5s” to check out what not to eat. If your plat has any of the following 5 ingredients, you should avoid which is White flours, syrups, sugars, trans fats, and saturated fats.

However, he says that Alcohol can be consumed but within limits. You can only have one drink in a day.

You should not forget that Alcohol has many calories and if you are planning to lose weight, you may end up earning more than you are planning to.

What diet does Dr. Oz recommend?

What diet does Dr. Oz recommend

Dr. Oz has prepared a long list of groceries which has many of the recommended foods.

You can take fresh vegetables and fruits, skinless chicken breasts, salmon, low-fat dairy, lean proteins, and whole grains.

Dr. Oz’s fast diet plan:

Take note of Dr. Oz’s advice to lose weight, take into account the recommended foods, the prohibited foods, the supplements with which you can help yourself, and you will see that in just 2 weeks you will have lost weight.

Recommended daily menu:

  1. Breakfast:

Start the day with a cup of hot water with the juice of half a lemon.

Make a delicious smoothie with these ingredients: 2 tablespoons of rice protein powder, 2 tablespoons of flaxseeds, 1/2 cup of frozen berries, 1/2 banana, and 1 cup of unsweetened almond milk.

  1. Drinks of the day:

Drink water and green tea during the day.

  1. Lunch and dinner:

– Protein: 1 6-ounce serving of meat, chicken, turkey, or fish per day.

– Carbohydrates: 1/2 cup of cooked rice a day.

– Fats: Eat good fats like olive oil and avocado in moderation.

– Vegetables: Eat as many low-glycemic vegetables as you like, such as broccoli, eggplant, cauliflower, arugula, lettuce, red and green bell peppers, and green beans.

  1. Snacks:

– When you’re hungry you can eat hummus, pickles, a handful of dried fruit, or 1 cup of nonfat Greek yogurt.

– Forbidden food

– Wheat (except rice)

– Artificial sweeteners (this includes all diet sodas)

– Sugar

– Alcohol

– Caffeine (only green tea)

– Dairy (except yogurt)

– Other activities to do every day

– Take probiotics in the morning.

– Take a multivitamin (preferably 1/2 in the morning and 1/2 in the evening).

– Take a detox bath every night (place 2 cups of Epsom salt and 1 cup of baking soda in the bath).

What is the 28-day challenge?

Here is the day-wise plan for your exercise:

– Days 1, 2, 3, 4, and 5:

These are the considered days of introduction to the exercise of the plank. Therefore, the posture should be assumed calmly and patiently.

Feeling a little “vibration” in the body is normal; This can happen due to a lack of conditioning and strength in the core area.

During days 1 and 2, the exercise will be carried out in 20 seconds; on days 3 and 4, you should try to reach 30 seconds.

By the fifth day, the body will be a little more accustomed, and for this reason, the duration of the exercise will be increased to 40 seconds.

– Days 6, 7, 8, 9, 10, and 11:

Rest is essential in physical exercise. That is why we will take advantage of the sixth day to relax.

On the following days, the 7th and 8th, the plank is performed for 45 seconds.

– For days 9, 10, and 11: 

If the transition of the exercise has been successful, the time will be exactly one minute.

– Days 12-17 of the plank challenge:

We are in the middle of the road. If we have eaten well and also performed other aerobic and strength exercises, surely the results are already beginning to show.

This is a more than enough argument to continue on the path.

– On the 12th, we will increase to 90 seconds.

– On the 13th, we will take a second rest period.

– Days 14 and 15 resume with 90 seconds.

– For days 16 and 17, the increase of the exercise will be made to 120 seconds.

– Days 18 to 21:

On day 18, we will do the plank challenge for 150 seconds.

On the 19th, we will take the opportunity to take the third break.

On days 20 and 21 we will resume with 150 seconds.

– Days 22 to 25:

The goal is getting closer and closer, therefore the effort must be increased. The progression of these days will be as follows:

– On days 22 and 23, we will do 180 seconds of plank.

– By the 24th, we will increase to 210 seconds.

– On the 25th the fourth and last break is made.

– Days 26, 27, and 28:

After the break, the activity resumes on day 26, with 210 seconds.

– On the 27th, we will hold up to 240 seconds.

– Finally, on the day of achieving the goal, we must go as far as the body can resist.

– It may interest you: 8 foods that you should avoid if you want to mark your abs

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