A typical day on this diet:
When you wake up: Green tea
Breakfast: a whole-grain starch + good fats
Example: a wholemeal loaf + a few slices of avocado
Snack : One medium-sized fruit like an apple or a cup of berries
Lunch : a source of vegetable protein (tofu, tempeh, lentils, chickpeas, etc.) + unlimited vegetables + 1 tablespoon of olive oil
Example: Mixed vegetable salad seasoned with olive oil + lentil steak.
Snack : one medium fruit + a handful of nuts (walnuts, almonds, pistachios) OR a tablespoon of peanut butter
Dinner : a source of vegetable protein (tofu, tempeh, lentils, chickpeas, etc.) + unlimited vegetables + 1 tablespoon of olive oil
Example: vegetables marinated in olive oil + a bowl of chickpeas
Foods to avoid
Since this program is based on a health diet, Dr. Oz prohibits a few ingredients and foods:
– Industrial foods
– Sugar and sweeteners
– Food additives
It does not formally prohibit but advises limiting the consumption of animal proteins and dairy products to twice a week.
Additional tips:
– Dr. Oz recommends planning meals in advance to avoid the temptation to eat forbidden foods, such as processed foods. He also relies on pre-prepared meals, strictly banning processed foods.
– Since this program limits high-calorie foods, the doctor advises not to engage in intense physical activity during these 21 days to prevent the body from starving and to maintain a sufficient energy intake.
Warnings:
Before starting any weight loss diet, it is necessary to seek advice from your doctor to avoid any risk to your health.
