1. Stick to Four and Below
Dr. Frank Oz, founder of "You on a Diet," states that to personalize your diet menu, choose foods that contain less than four grams of saturated fat and four grams of any variety of sugar. Unhealthy fats, like saturated fats, raise your cholesterol levels and actually make your body produce cholesterol. Look for hydrogenated oil, which disguises itself as trans-fat. When looking at the grams of sugar pay particular attention to the high fructose corn syrup. According to "Ask Dr. Oz," Americans consume approximately 63 pounds of high fructose corn syrup a year, which adds roughly 33 pounds of body fat per person. Be careful of low-fat salad dressings. They appear healthy, but are actually 50-percent high fructose corn syrup.
2. Brown Is Better
Select brown rice and bread instead of white when you personalize your Dr. Oz diet menu. Manufacturers enrich white breads and rice, meaning they took out all the grains that are good for you and added back a very small amount of healthy ingredients. White breads and rice raise your blood sugar level then cause it to drop dramatically increasing your hunger and lowering your energy level. When selecting food for your diet menu, don't select any white or enriched foods. According to Dr. Oz, the only white foods in your kitchen should be cauliflower, fish and egg whites.
3. Repetition Isn't Boring
When creating your Dr. Oz Diet menu plan, you eat the same thing for breakfast and lunch everyday. Personalize your Dr. Oz diet menu by selecting foods that are high in protein for breakfast. Protein in the morning prevents sugar cravings in the afternoon. A good example of a high protein breakfast is two boiled eggs and two slices of turkey. Contrary to popular belief, you don't get bored eating the same thing all the time. Your body craves what it knows tastes good and is satisfying. Select something you enjoy eating and falls within the diet guidelines.
4. Snack Before Meals
Include a healthy-fat snack 20 minutes before eating your next meal. This will prevent overindulgence when eating and curb your cravings that may result in unhealthy food choices. Healthy-fat snacks, such as walnuts, contain omega-3 fatty acids, which are heart healthy and stop cravings. Read the nutrition label for information on serving sizes. Snacks such as nuts are easy to overeat. Measure your portions beforehand according to the nutrition guidelines.
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