Other suggestions include being mindful of your hunger and snacking habits. The recommendation is to let your body rest, but light movement — such as walking for 20 minutes or doing yoga for 30 minutes — can be incorporated though not required. If you do choose to exercise more, you can eat more, as long as you stay on the acceptable foods list.
The diet allows for just one serving of whole grains per day. The meal plan suggests a slice of Ezekiel bread at breakfast time.
Per a January 2019 report in Circulation , 48 percent of US adults have cardiovascular disease, which is also the number one cause of death in the country. In addition to regular physical activity, the AHA recommends a variety of nutritional foods across all the food groups as part of a healthy lifestyle.
"Dr. Oz’s diet emphasizes nutrient-dense plant-based foods. However, the diet is quite restrictive, limiting meat, dairy, and grains, as well as eliminating any sugar or processed foods. While OK for a short-term 'jumpstart,' it is unnecessarily strict for lifelong eating." — Chrissy Carroll, RD, MPH.
What Can You Eat?
Some medical professionals have raised questions about Dr. Oz's advice, particularly, his recommendation of using green tea extract for weight loss. Though, this diet specifically recommends drinking oolong tea, which research has found to have an "anti-obesity effect."
Thanks to these aspects of the diet, it is reasonably nutritious and it could help you lose weight. However, there are some drawbacks. Review the pros and cons to inform your decision about whether the Dr. Oz 21-Day Diet is right for you.
A diet that is high in fiber can help regulate bowel movements. Good sources of fiber include whole grains, legumes, vegetables and fruits.