Diet expert and television personality Dr. Mehmet Oz has several diet and exercise plans that he calls challenges. Most of his challenges involve some form of calorie restriction, coupled with lifestyle changes such as quitting smoking, reducing salt intake, doing daily aerobic exercise or eating more healthful foods. His weight-loss diets share many common characteristics, making them easy to combine and follow.
Baseline Information
Most of Dr. Oz's challenges begin with acquiring baseline information about your health. Know your weight, your body mass index and your waist size so you can set appropriate weight-loss goals. Visit your doctor and get a physical that includes testing to find out your cholesterol levels. Study your current diet so you can identify sources of high-calorie, nutrient-deficient foods and replace them with more healthful options. Establish a schedule that affords time for daily activity or exercise.
Food Swaps
Making some key food swaps is essential when following Dr. Oz's reduced-calorie diets. His primary requirement entails eliminating foods with refined flour, sugars and syrups. Replace these nutrient-poor foods with unsweetened whole grains like oatmeal, quinoa, millet, amaranth and brown rice. Their high amount of fiber will make you feel fuller. Swap processed meat and red meat for plant-based proteins such as legumes and nuts and animal-based proteins like fish and poultry. Switch from full-fat dairy products to nonfat and low-fat options. Center meals around fresh fruit and vegetables, not starches. Eat healthy sources of fat such as avocado, flaxseed oil, seeds and olive oil.
Calorie Reduction
Even a diet packed with healthful foods can make you gain weight if you eat too much. Dr. Oz champions the notion of following a reduced-calorie diet for the long term. He argues that doing so makes your body more efficient, helps you fight obesity and supports maintaining a healthy weight. He recommends that men of an average stature and moderate activity level consume less than 2,000 calories per day, while women can consume 1,600 to 1,700 calories daily.
Daily Exercise
Dr. Oz consistently emphasizes the power of exercise and activity as a complement to calorie reduction. His recommendations echo the American Heart Association. Try to raise your heart rate for a minimum of 30 minutes per day. Walk briskly, garden actively, cycle, jog or hike to burn calories and attain cardiovascular health.
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