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Dr. Oz's Fruit & Vegetable Diet

by
author image Chrystal Doucette
Chrystal Doucette was health and education reporter for "The Columbia Basin Herald," a staff reporter for the "Snohomish County Tribune" and a contributing writer for the "Everett Business Journal." She owns and operates a retail business full-time since 2010. Baldwin holds a master's degree in communication and a bachelor's degree in journalism.
Dr. Oz's Fruit & Vegetable Diet
The Dr. Oz Raw Food Challenge encourages you to transition to an uncooked foods diet. Photo Credit View Stock/View Stock/Getty Images

The Dr. Oz Raw Food Challenge is a 28-day call to eat a diet rich in uncooked fruits, vegetables, seeds and nuts. The 28-day program claims to promote increased energy, improve skin appearance, better digestion, weight loss and a reduced risk of heart disease. Consult your doctor for advice before beginning a new diet program.

Week 1

Dr. Oz's Fruit & Vegetable Diet
Cook with whole-wheat pasta instead of white pasta. Photo Credit tenkende/iStock/Getty Images

Called the "Transition" phase, the first week of the program is about eliminating red meat, sugars and white flours from your diet. Your diet should consist of unprocessed, whole foods such as:

Raw, fresh fruits and vegetables
Nuts, grains and seeds
Beans and legumes
Dried fruit
Seaweed
Unprocessed natural or organic foods

You can drink freshly juiced fruits and vegetables, purified water and young coconut milk. Dr. Oz recommends on his website that you stop eating three hours before bedtime.

Week 2

Dr. Oz's Fruit & Vegetable Diet
Enjoy freshly squeezed fruit smoothies and drinks. Photo Credit Thinkstock/Stockbyte/Getty Images

Week two, called "Juice It Up," is about eliminating meat and dairy products from your diet. Replace such foods with fruit smoothies and vegetables to get your nutrients. On his website, Dr. Oz recommends trying combinations of fruits and vegetables that sound interesting to you. He suggests a banana spinach smoothie, which is high in the minerals potassium and magnesium and the B-complex vitamin folate, as well as vitamins K and A.

Week 3

Dr. Oz's Fruit & Vegetable Diet
Amp up your consumption of nuts in week three. Photo Credit id-art/iStock/Getty Images

As its name implies, the "Go Nuts" phase in week three is about adding nuts and seeds as a diet staple. Replace dairy products with foods derived from nuts. One example is raw almond milk. Soak nuts in water before eating them to activate their enzymes, Dr. Oz advises on his website. He suggests making a raw "burger" made out of vegetables, almonds and walnuts. Rawmazing.com offers the following recipe:

2 cups grated carrots
2 cups finely chopped portobello mushrooms
1 cup finely chopped onion
3/4 cup diced celery
1 cup soaked walnuts, ground fine while wet
1/2 cup soaked pumpkin seeds, ground fine while wet
1/4 cup filtered water
1/4 cup raw, unpasteurized soy sauce
1 tsp. sage
1 tsp. marjoram
1 tsp. thyme
1 cup raw oar flour or 3/4 cup ground flax

Mix the carrots, mushrooms, onion and celery. Stir in the walnuts and pumpkin seeds. Combine the water and soy sauce. Mix it into the vegetable and nut mixture. Add the herbs, and stir well. In batches, stir in the oat flour or flax seeds. Shape the mixture into patties no more than an inch thick and 4 to 5 inches across. Dehydrate at 140 degrees on screens for an hour. Reduce the heat and dehydrate 3 to 4 more hours, until the patties are mostly dry. The burgers should be moist. The recipe makes 8 to 9 patties.

Week 4

Dr. Oz's Fruit & Vegetable Diet
Shred some zucchini for a pasta substitute. Photo Credit Comstock Images/Stockbyte/Getty Images

Week four, "Hasta la Pasta," is about completing the raw foods way of eating. In week 1 you ate whole-grain pasta instead of white flour pasta. Since pasta is cooked, though, this week you eliminate it altogether from your diet. Instead of your typical pasta dish, prepare shredded zucchini with vegetable meatballs and raw tomato sauce. Dr. Oz notes that this week may be your most challenging, since you are eating a 100 percent raw diet. Evaluate what you enjoyed most about the raw foods diet and incorporate these dishes and foods into your regular diet.

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