Celebrity doctors Mehmet Oz and Michael Roizen in 2006 published "YOU On a Diet," a book aimed at a healthy approach to weight loss. The diet focuses on controlling your waist measurements versus your weight. An ideal waist measurement for women is 32.5 inches or less and 35 inches or less for men.
Premise
The premise behind "YOU On a Diet" relies on slow and steady weight loss. Oz and Roizen recommend cutting 100 calories per day from your diet. They report that those who cut 400 calories per day ended up regaining the weight quickly, leading to yo-yo dieting. Instead, train yourself to want less food. Take in 100 fewer calories one day, get used to it, then take off another 100 calories. Eventually your body will crave less food.
Foods to Avoid
Oz and Roizen suggest five foods to eliminate for weight loss: hydrogenated oil, sugar, high fructose corn syrup, enriched flour and white foods. The latter include bleached flour, but do not include egg whites, cauliflower and fish. These banned ingredients are common in packaged and processed foods. Read labels carefully to buy products without these ingredients, or purchase whole, unprocessed foods such as fresh fruits and vegetables.
Meals
Eat three meals per day, as well as small snacks, so you don't get too hungry. Breakfast is an important facet of the diet plan; it jump-starts your metabolism, according to Oz. Eat the same thing or the same variety of items each day for breakfast and lunch instead of trying to eat one of everything. Recommended breakfast foods include steel-cut oatmeal or egg-white omelets. To keep from being bored, vary your dinner selections; however, consume whole-grain carbohydrates, including vegetables, nuts and lean, healthy protein. If you need a snack, munch on one of these foods: almonds, apples, walnuts, chopped vegetables, nonfat yogurt, nonfat cottage cheese, sugar-free gum or edamame.
Exercise
"YOU On a Diet" calls for an exercise component. Oz suggests walking for at least 30 minutes every day because it increases stamina and helps prepare your body for strength training. Once you are used to walking frequently, add 30 minutes of strength training per week. Next, increase your heart rate for an hour a week. To do this, exercise for an hour straight or break it down into 20-minute increments. Finally, stretch your muscles so you don't get injured.
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