What Is the Dr. Oz 21-Day Eating regimen? – Health Fitness, Diets, Weight Loss

What Is the Dr. Oz 21-Day Eating regimen?

At Verywell, we imagine there isn’t a one-size-fits-all strategy to a wholesome life-style. Profitable consuming plans should be individualized and take the entire particular person into consideration. Previous to beginning a brand new food regimen plan, seek the advice of together with your healthcare supplier or a registered dietitian, particularly if in case you have an underlying well being situation.

In early 2017, superstar physician Dr. Mehmet Oz launched the Dr. Oz 21-Day Weight-Loss Breakthrough Eating regimen. This three-week food regimen plan recommends consuming plant proteins, non-starchy greens, and wholesome fat to advertise weight reduction.

The three-week program is meant to “jump-start” weight reduction is meant to be adopted by a balanced, low-calorie food regimen for long-term weight administration. Like most weight reduction diets, preliminary weight reduction will probably be water weight and individuals who resume their earlier approach of consuming after the 21-day plan will rapidly regain the load that was misplaced.

Some medical professionals have raised questions on Dr. Oz’s recommendation, notably, his advice of utilizing inexperienced tea extract for weight reduction. Although, this food regimen particularly recommends ingesting oolong tea, which analysis has discovered to have an “anti-obesity impact.”

What Specialists Say

“Dr. Oz’s food regimen emphasizes nutrient-dense plant-based meals. Nonetheless, the food regimen is kind of restrictive, limiting meat, dairy, and grains, in addition to eliminating any sugar or processed meals. Whereas OK for a short-term ‘jumpstart,’ it’s unnecessarily strict for lifelong consuming.”
Chrissy Carroll, RD, MPH

What Can You Eat?

On the 21-Day Eating regimen, it is really useful you chop out sugar, synthetic sweeteners, and processed meals and get most of your energy from nutrient-dense greens and plant-based proteins.

What You Have to Know

The 21-Day Eating regimen requires three meals and two snacks per day (composed of particular meals), together with numerous water and two each day cups of oolong tea. Dr. Oz says skipping the snacks to chop energy may backfire: “With snacks constructed into the food regimen, there’s much less temptation to cheat.”

Dr. Oz’s web site supplies a printable plan that outlines the food regimen’s do’s, don’ts, and timing, in addition to solutions to steadily requested questions.

In case you’re contemplating the 21-Day Eating regimen, remember that medical consultants decided that roughly half of the guidelines Dr. Oz shared on his TV applications had no stable analysis to help them—and that medically established analysis contradicted the recommendation supplied on his applications.

What to Eat

  • Non-starchy greens

  • Plant-based proteins

  • Wholesome fat

  • Fruit, nuts, and nut butters (in small quantities)

  • Entire grains (in small quantities)

  • Oolong tea

What To not Eat

  • Processed meals

  • Sugar and synthetic sweeteners

  • Animal protein and dairy (in extra)


The 21-Day Eating regimen permits limitless non-starchy greens for lunch, dinner, and snacks. The listing of 42 permitted veggies does embody a number of root greens (beets and turnips), however not potatoes, candy potatoes, or fashionable picks like carrots and inexperienced beans.

Plant-Primarily based Proteins

The food regimen suggests three servings of those proteins per day:

  • 1 cup of beans or legumes
  • 1/4 block of tofu
  • 1 cup of tempeh
  • 2 tablespoons of pumpkin, hemp, chia, or flaxseeds

Wholesome Fat

On this food regimen, Dr. Oz recommends consuming half an avocado day by day (he suggests it for breakfast). He additionally says a complete of two tablespoons of olive oil to be eaten at lunch and/or dinner.

Fruit, Nuts, and Nut Butters

This food regimen limits fruit to 2 servings a day. Dr. Oz additionally suggests including 1 ounce of nuts or 1 tablespoon of nut butter to a type of fruit servings as a snack.

Entire Grains

The food regimen permits for only one serving of complete grains per day. The meal plan suggests a slice of Ezekiel bread at breakfast time.

Oolong Tea

Dr. Oz’s food regimen asks that you just swap your morning espresso for a cup of oolong tea and have a second cup mid-afternoon. Dr. Oz desires folks on the 21-Day Eating regimen to have two cups of this tea day by day as a result of he says it is going to enhance metabolism and “enhance psychological alertness.”

Processed Meals

All processed meals (which could possibly be something from granola bars to jarred spaghetti sauce) are off-limits.

Sugar and Synthetic Sweeteners

The identical goes for sugar and synthetic sweeteners; the food regimen requires reducing them out solely.

Animal Protein and Dairy Merchandise

These are permitted, however not more than two instances per week. A serving of meat, poultry, fish, or eggs can change a plant-based protein serving.

Pattern Procuring Record

Dr. Oz’s 21-Day Eating regimen consists of non-starchy greens, lean protein, legumes, fruit, complete grains, and wholesome fat. The next purchasing listing consists of ideas for getting began on this consuming plan. Notice that this isn’t a definitive purchasing listing and chances are you’ll discover different meals that work higher for you.

  • Greens (asparagus, broccoli, beets, cauliflower, cabbage, carrots, cucumber, eggplant, mushrooms, bell peppers)
  • Lean protein (tofu, tempeh, salmon, canned tuna)
  • Legumes (lentils, chickpeas, black beans)
  • Fruit (avocado, strawberries, blueberries, bananas, grapefruit)
  • Nuts and nut butter (walnuts, almonds, cashews)
  • Entire grains (quinoa, brown rice, rolled oats)
  • Olive oil
  • Oolong tea

Pattern Meal Plan

The 21-Day Eating regimen is generally plant-based with some pretty strict guidelines and restrictions round what you’ll be able to eat every day. However with slightly planning, there are nonetheless choices for wholesome, scrumptious meals you’ll be able to take pleasure in comparable to these included within the pattern meal plan beneath.

Notice that in the event you do select to observe Dr. Oz’s plan, there could also be different meals which can be extra applicable to fit your tastes and preferences. Simply keep in mind to emphasise plant-based protein and maintain servings of fruit, complete grains, and lean animal protein to a minimal. You will additionally need to eat two cups of oolong tea, 2 tablespoons of olive oil, and half an avocado day by day.

Day 1

  • Breakfast: 1/2 avocado on 1 slice Ezekiel bread; 1 cup oolong tea
  • Morning snack: 1 apple with 1 tablespoon almond butter
  • Lunch: 2 cups Mediterranean chopped salad with 1 tablespoon olive oil
  • Afternoon snack: 1/4 cup roasted beet hummus with 3-ounce serving carrot sticks; 1 cup oolong tea
  • Dinner: 4 ounces oven-baked herbed salmon; 1/2 cup lemon roasted broccoli (use 1 tablespoon olive oil complete for each dishes)

Day 2

  • Breakfast: 1 cup cooked oatmeal topped with 1/2 cup fruit and nuts; 1 cup oolong tea
  • Morning snack: 1 banana with 1 tablespoon peanut butter
  • Lunch: 1 curried tuna salad avocado boat (use 1 tablespoon olive oil)
  • Afternoon snack: 1 single-serving bag (28 ounces) kale chips; 1 cup oolong tea
  • Dinner: 1 serving vegan tempeh chili; 3-ounce aspect spring combine greens with 1 tablespoon olive oil

Day 3

  • Breakfast: 1/2 avocado on 1 slice Ezekiel bread; 1 cup oolong tea
  • Morning snack: 1 cup blended berries with 1-ounce serving walnuts
  • Lunch: Tofu lettuce wraps (omit brown sugar)
  • Afternoon snack: 1/4 cup low-carb path combine; 1 cup oolong tea
  • Dinner: 3/4 cup roasted beet salad (omit feta); 1 3/4 cup purple curry lentil soup (use 1 tablespoon olive oil complete for each dishes)

Professionals and Cons


  • Options nutrient-dense complete meals

  • Satisfies starvation

  • No calorie counting

  • No dietary supplements


  • Restrictive

  • Time-consuming

  • Quick-term solely

  • Lack of flexibility

Thanks to those features of the food regimen, it’s fairly nutritious and it may enable you to reduce weight. Nonetheless, there are some drawbacks. Assessment the professionals and cons to tell your choice about whether or not the Dr. Oz 21-Day Eating regimen is best for you.


  • Nutritious substances: This food regimen emphasizes plant-based complete meals which can be nutrient-rich however low-calorie and focuses on unsaturated fat (mono- and poly-) which will supply heart-healthy advantages.
  • Satisfying: With three meals and two snacks per day, folks on the Dr. Oz 21-Day Eating regimen have numerous alternatives to curb starvation (though portion sizes are small, there are not any limits on helpings of non-starchy greens).
  • No counting: There is no such thing as a have to rely energy or carbs with this food regimen. Simply keep on with the advised meals and portion sizes.
  • No dietary supplements: This food regimen doesn’t require any dietary supplements and even any particular substances, aside from oolong tea.


  • Restrictive: This food regimen cuts out all processed meals and added sugar and sharply limits complete grains and animal proteins together with dairy. Many individuals discover this stage of restriction to be tough to stay with.
  • Time-consuming: No comfort meals are allowed on the 21-Day Eating regimen, which implies you would possibly spend quite a lot of time planning and making ready compliant meals.
  • Quick-term solely: The 21-Day Eating regimen is designed to final for 3 weeks, which signifies that it isn’t a long-term resolution for continued weight reduction or weight administration.
  • Lack of flexibility: There is not a lot flexibility on this food regimen, which is maybe why it is solely meant to final 21 days. These following this plan want to stay to the accepted listing of meals and the accompanying variety of servings and portion sizes.

Is the Dr. Oz 21-Day Eating regimen a Wholesome Selection for You?

The Dr. Oz 21-Day Eating regimen makes use of some conventional methods to advertise weight reduction, however it has a number of twists to tell apart it from different diets and federal tips.

For optimum well being and diet, the U.S. Division of Agriculture (USDA) suggests a each day food regimen that is a balanced mixture of grains, protein, fruits, greens, and dairy. The 21-Day Eating regimen restricts dairy and animal protein whereas limiting grains to 1 serving a day versus the USDA’s advice of 5–9 ounces per day (one slice of bread or 1 cup of cereal is 1 ounce).

The food regimen doesn’t counsel a each day calorie consumption and doesn’t embody calorie counting (however it’s largely made up of low-calorie meals). The USDA would not concentrate on this quantity both, indicating that it will probably fluctuate quite a bit primarily based on age, intercourse, weight, and exercise stage. In case you’re serious about figuring out your personal calorie tips, you should use this calculator.

The Dr. Oz 21-Day Eating regimen can help a wholesome life-style by emphasizing complete meals, wholesome fat, and plant-based protein. Nonetheless, the restrictive nature of this food regimen limits nutritious meals teams like dairy, animal protein, and grains. Subsequently, the 21-Day Eating regimen doesn’t carefully adhere to USDA dietary tips and isn’t really useful as a balanced food regimen plan for the long run.

Well being Advantages

The 21-Day Eating regimen encourages nutrient-rich, plant-based complete meals low in energy which might help wholesome weight reduction. The food regimen additionally emphasizes unsaturated fat (mono- and poly-), which can present advantages for coronary heart well being.

Well being Dangers

There are not any recognized well being dangers related to the Dr. Oz 21-Day Eating regimen since reducing out unhealthy processed meals and refined sugars can help general well being and assist scale back the chance for weight problems and power illnesses.

Nonetheless, strictly limiting complete grains, starchy greens, animal protein, and dairy could make it tough to satisfy important nutrient wants, which can impression general well being. Nutritional vitamins and minerals like calcium and B-vitamins are necessary for bone and mobile well being.

Vitamins Your Physique Wants

A Phrase From Verywell

Dr. Oz’s food regimen ideas will be useful, however it’s necessary to do not forget that TV weight reduction recommendation is just not personalised. The 21-Day Eating regimen and different ideas may fit for some viewers, however is probably not the healthiest suggestion for you.

If the load loss recommendation you see on TV contradicts the personalised recommendation you’ve obtained from your personal healthcare crew, be cautious. Ask your physician concerning the particular advantages, potential harms, and actual price or inconvenience of the 21-Day Eating regimen earlier than you determine to strive it.

Keep in mind, following a long-term or short-term food regimen is probably not crucial for you and plenty of diets on the market merely don’t work, particularly long-term. Whereas we don’t endorse fad food regimen tendencies or unsustainable weight reduction strategies, we current the information so you can also make an knowledgeable choice that works greatest on your dietary wants, genetic blueprint, finances, and objectives.

In case your aim is weight reduction, do not forget that losing a few pounds isn’t essentially the identical as being your healthiest self, and there are lots of different methods to pursue well being. Train, sleep, and different life-style elements additionally play a serious function in your general well being. The very best food regimen is at all times the one that’s balanced and suits your life-style.

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