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Sunday, December 30, 2007
the guidelines to the Dr. Oz Diet: - Measure your waist at beginning of program (watch it dwindle by 2 inches in first two weeks)
- Walk 30 minutes a day – no excuses
- Find a buddy for support
- Restock your kitchen with healthy food
- Reduce our caloric intake by just 100 calories per day and lose one pound a month
- Do not count carbs or calories
- Eat when you are hungry
- Reduce portions by using smaller plates (9 inch diameter instead of 11+ inch)
- Eat nine handfuls of fruits and vegetables each day
- Eat 1 ounce of nuts each day (one small handful)
- Eat fish at least three times a week such as salmon, mahi mahi, flounder
- Avoid trans fat and saturated fats at all cost
- Avoid white food such as enriched wheat flour and simple sugar, including high fructose corn syrup
- Drink one or two glasses of water before a meal to help fill you stomach up with fewer food calories
- Take a multi-vitamin that includes 800 micrograms of folate, 400 international units of vitamin D, 1200 milligrams of calcium, 400 milligrams of magnesium, 2 grams of omega-3 fatty acids (if you do not consume the recommended three servings of fish each week)
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