The diet plan presented by Dr. Mehmet Oz and Dr. Michael Roizen in their book "You: On A Diet" is about using body chemistry rather than willpower to succeed in "waist management." They advise you to stop trying so hard and stress the importance of looking at the transition to being thin as a journey rather than a success-or-failure proposition.
Meal Strategy
The plan suggests eating three main meals per day plus snacks so you are never hungry but advises that you don't eat within 3 hours of bedtime. Studies reported by Oz and Roizen have found that if you decrease your food choices, you will automatically decrease your appetite. While on this program, it is suggested that you pick one meal that you like and have it every day, as their research shows that people who eat the same meal for at least one meal a day lose more weight than those who have more variety. Although this plan is more about staying satisfied than counting calories, it is based on a person with a metabolic rate of 1,700 calories per day. Tools are given to estimate your metabolic rate and the number of calories you burn per day so you can decrease that number by 500 calories in order to lose about a pound a week. Sample meals are provided, along with snack options in the books "You: The Owner's Manual" and "You: On A Diet" as well as on their website.
Snack Foods
It usually pays to prepare before starting anything and, according to Oz and Roizen, the key to a successful diet plan is to have prepared foods ready for those times when you have been conditioned to reach for a bag of sugar-containing foods that can get you into trouble. Instead, if you choose your favorite snack foods such as cut-up vegetables or fruits, a cup of homemade soup or a handful of almonds, peanuts, or walnuts, it can help pacify your appetite.
Suggested Foods
Since this plan is all about using body chemistry to succeed, one of the principles is to eat a lot of fiber and protein in the morning. The fiber helps control afternoon cravings, and extra protein decreases the appetite. It is important to include the good fats, such as nuts, olives, olive oil and omega-3-rich fish oils, which help maintain a sense of fullness and keep your healthy HDL cholesterol up and your LDL cholesterol down. The diet basics suggest that 9 handfuls of fruits and vegetables should be eaten daily, along with at least 1 oz. of nuts and some whole-grain breads and cereals that contain fiber. Protein choices should consist of lean meats, preferably the two-legged type, and fish like line-caught salmon, mahi mahi, tilapia, catfish and flounder.
Foods to Avoid
Simple sugars are to be limited because they can set off sharp swings in blood sugar levels that put you into a cycle of craving high-calorie foods. All non-whole-grain products, including enriched and bleached flour, should be restricted, while foods containing high-fructose corn syrup, partially hydrogenated fats and trans fats should be eliminated. Additionally all saturated fats, including most four-legged animal fat, milk fat, butter, lard and tropical oils such as palm and coconut are to be avoided.
Supplements
Roizen and Oz advise that a multivitamin be taken once a day as an insurance policy against less than perfect food choices. Through the combination of food and the multivitamin, you need to get a daily total of 1,200 mg of calcium, 600 IU of vitamin D, 400 mg of magnesium, 300 mg of pantothenic acid, and 2 g of distilled fish oil to provide omega-3 fatty acids. The doctors prescribe 1/2 tsp. of cinnamon each day, as it is believed that cinnamon enhances the satiety center in your brain while reducing blood sugar and cholesterol levels. Additionally, at least 10 tbsp. of tomato sauce is to be eaten each week, as their research has indicated that cooked tomato products contain nutrients that help keep the arteries young and may also help fight against certain forms of cancer.
Exercise
Thirty minutes of walking each day is considered to be important to give you the first dose of physical success and establish the behavioral and motivational foundation for your diet. Additionally, 3 to 5 minutes of stretching after your walk is suggested to keep the muscles limber and flexible while helping to prevent injury. There is also a meditative element to stretching that can help to refocus the mind and cope with food cravings.
References
- "You: On A Diet"; Michael F. Roizen, M.D. an
- "You: The Owner's Manual"; Michael F. Roizen, M.D. and Mehmet C. Oz, M.D.; 2005
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