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Test Drive Diet No. 1: Dr. Oz Recommended 21 Day Weight Loss Plan

Timothy Boyer Ph.D.'s picture
Avocado spread on Ezekial toast

Test drive this Dr. Oz recommended plant protein-based diet that reportedly can result in losing as much as 11 pounds and becoming four inches slimmer in your waistline in just 3 weeks.


Why Test Drive Dieting

With the holiday season here, now might seem like the worst time to start a diet. However, rather than approach dieting and a healthier lifestyle with a rigid “just-do-it” approach on the first day of the New Year, now is the perfect time to get a taste of a variety of diets as a test run to understand how it works (or doesn’t) for you before you commit to a New Year weight loss resolution or goal.

This month, we will focus on a wide range of dieting plans, techniques, and recommendations for weight loss that you can test drive at home to help you decide on which dieting plan is the right choice for you.

Today, we will take a look at the “Dr. Oz’s 21-Day Weight Loss Breakthrough Diet.”

Dr. Oz’s 21-Day Weight Loss Breakthrough Diet

According to Dr. Oz, his plant protein-based, 21-day weight loss breakthrough diet is an easy one to try out at home that does not require any special shakes, packages or calorie counting.

“My teams on the show and The Good Life magazine have harnessed all of the latest research and distilled it into one easy to follow plan. It’s called ‘The 21-day Breakthrough,” says Dr. Oz.

“Not only will you lose weight, but you will see a decrease in disease—everything from high blood pressure, high cholesterol to chronic pain, can improve…it’s real whole foods for 21 days…meal by meal we are going to take you through the next 21 days with pure delicious foods using plant-based proteins.”

For a nutritional reset of your body, here is his recommended daily meal plan to get you started on successful weight loss and improved health:


Start Your Morning With Oolong Tea—A proven metabolism booster, a cup of Oolong tea is a great way to start waking up to a new day of dieting. It will increase your mental alertness…and mindfulness, as you begin to make decisions on your dietary and workday menu. Benefits of Oolong tea include aiding digestion, lowering cholesterol, and stabilizing your blood sugar levels before you start eating breakfast.

Dr. Oz recommends one cup in the morning and no more than a second cup later in the afternoon when your energy levels are beginning to drop.

However, if you are a dedicated coffee drinker, go ahead and have the Oolong tea and limit your coffee to one cup, sweetened with nut milk and stevia. Stevia is one of the more popular natural sweeteners extracted from the leaves of the plant Stevia rebaudiana. It has virtually no calories and helps reduce blood pressure and blood sugar in people with diabetes.

Counting Calories in Your Café Latte

Avocado Toast as a Breakfast Meal—not only are avocadoes nutrient dense, but they are also a good source of healthy monounsaturated fats that can help with weight loss, lowering of cholesterol, reducing belly fat, lowering the risk of breast cancer, and improving the appearance of your skin and nails.

Dr. Oz recommends making your breakfast meal with one slice of Ezekiel bread—a popular white bread alternative that has no added sugars and consists of a variety of types of cereal grains like wheat, millet, barley and spelt; and, 2 types of legumes: typically soybeans and lentils. All of which, are organically grown and allowed to sprout before they are processed, mixed together and baked into a bread.

For a toast topping, Dr. Oz’s diet suggests using ½ of an avocado as a spread, and adding a pinch of sea salt and a pinch of red pepper flakes to liven up the taste.

Between Meal Snacks

You might find it tough to make through to lunchtime on tea and avocado toast. And that’s normal. The good news is that Dr. Oz’s plan allows 3 snacks per day to help get you through the day between meals.

As part of his 21-Day Breakthrough diet plan, Dr. Oz recommends keeping those snacks limited to healthy fats and veggies such as:

• 1/4 cup of nuts or a tablespoon of nut butter daily
• unlimited non-starchy veggies with 2 tablespoons of olive oil daily
• a piece of medium-sized fruit
• 1/2 cup of berries as part of the two servings of fruit you should have each day

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Veggies for Lunch

The focus on lunch should be to fill up on non-starchy vegetables. There is a wide variety to choose from and with a little creativity you can avoid “salad-for-lunch-again” boredom. For added protein, Dr. Oz recommends a cup of lentils and 2 tablespoons of pumpkin seeds. One creative example offered by Dr. Oz is making a shaker-type container salad using a canning jar.

The first step is to have a pre-made healthy citrus salad dressing on hand consisting of...

• 1/4 cup plus 2 tbsp of lime juice
• 1/4 cup of orange juice
• 2 tbsp Dijon mustard
• 1 tbsp extra-virgin olive oil
• 1/2 tsp cumin
• 1/4 tsp pepper
• 1 pinch of coarse salt

…whisked together and stored in your fridge.

To make your container salad ahead of time, add 2 tablespoons of the pre-made citrus dressing to the canning jar first so as not to over-soak your veggies before it’s time to eat. Then, make a protein mix with one tablespoon of cilantro, 2 tablespoons of scallions and 1/4 teaspoon of cumin added to 1 cup of drained and rinsed black beans, which is then poured into the jar following the citrus dressing. From here on you can layer the remainder of the jar with your choice of chopped lettuce, bell peppers, cucumbers and mango fruit until the jar is nearly filled. Top off with 1 tablespoon of pumpkin seeds and seal the jar until lunchtime. When ready to eat, simply upend the jar, stir, or shake to mix the contents.

Meatless Dinners

Here’s where the power of plant protein really kicks in. What you will want to focus on are plant-based protein sources like beans, tofu, seeds, and tempeh that have much less fat than animal proteins, as well as significantly fewer calories. Dr. Oz recommends a goal of three servings per day of plant proteins from sources such as a 1/4 block of tofu, 1 cup of tempeh, 2 tablespoons of chia seeds, or 1 cup of beans.

For dinner, try making a burrito bowl with avocado, black beans, quinoa, any spices you prefer, and as many non-starchy veggies as you want. You can build your own with the following ingredients:

• ¼ of a sliced or cubed avocado
• 1 diced green pepper
• 1 cup of black or kidney beans
• 1 sweet onion
• 1 chopped tomato
• 1 cup of cooked cauliflower rice or quinoa
• 2 tablespoons of salsa

But What About Meat?

Online, you can find numerous vegan recipes for detailed instructions on a wide variety of plant protein-based meals. But don’t worry that you are expected to go totally vegan with this Dr. Oz diet plan. In fact, Dr. Oz recommends making the best of both worlds by allowing yourself some animal protein with poultry, fish, eggs, and red meat as long as you keep the portions small and consume no more than twice per week on this diet. The same advice goes with milk and cheese as well.

Why You Should Choose Vegan Protein Powders Over Other Protein Powder Supplements

In Conclusion

This diet is a commonsense one: decreased animal fat, increased protein fat, pretty much all the veggies you can handle to keep you feeling full, avoidance of starch and refined sugars, and very low in calories. While carbs are limited, you can apply some Keto dieting recommendations for keto-friendly carb substitutions that can make the transition to a plant protein-based diet easier.

Keto Carb Helps Women Lose Up To 11 Pounds Per Week

The take home message is to remember that you are only sampling this diet during the holiday season. Give any one or two of the meal recommendations a try in place of your typical meal and see if this is a doable diet plan for you. If it works, try making a habit of it until you are comfortable enough with taking this diet a step further to see how it progresses. And since you are only sampling a diet, it’s ok to have those unavoidable holiday treats until the season of temptation passes and you begin actively dieting with a diet plan choice that you have found that works for you.

For more about food choices during a diet, here is why Chia Seeds, Goji Berries, Quinoa and Their Ilk for Weight Loss Might Not Be The Superfoods You Think They Are.

Timothy Boyer has a Ph.D. in Molecular and Cellular Biology from the University of Arizona. For 20+ years he has been employed as a freelance health and science writer. Today, with an eye on the latest news, Timothy continues writing about science with a focus on what you need to know for healthier living. For continual updates about health, you can also follow Timothy on Twitter at TimBoyerWrites.

Image Source: Courtesy of Elle Katie from Pixabay

Reference:Dr. Oz Explains the 21-Day Weight Loss Breakthrough Diet” from The Dr. Oz Show online.