Dr. Oz's Fruit & Vegetable Diet

Composition of vegetables and fruits
The Dr. Oz Raw Food Challenge encourages you to transition to an uncooked foods diet. (Image: 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

Refined pasta versus whole wheat
Cook with whole-wheat pasta instead of white pasta. (Image: 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

Still life of cut oranges a knife, a juicer and fresh orange juice.
Enjoy freshly squeezed fruit smoothies and drinks. (Image: 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

Mix nuts on wooden table,healthy vegan food.
Amp up your consumption of nuts in week three. (Image: 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

Zucchini crops
Shred some zucchini for a pasta substitute. (Image: 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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