We all need to lose weight at some point in life, but for most of us this is a really hard process. Dieting should not be based on depriving your body from the needed nutrients, but it needs to be healthy in order to be successful. There are many diets available on the net, but they seem to require a real effort of culinary preparation that everyone does not have or the time and strength to do it.
However, the well-known Dr. Oz provides us with a 2-week guideline how to lose weight and acquire the ideal weight we all want to have.
His guideline is based on the intake of healthy foods like a wide range of veggies and small amounts of protein. This diet will offer the needed nutrients, but at the same time will burn fat. The meals can be prepared in advance and kept in the fridge so that you can get well organized. Here it is how it goes:
A Guideline of a 2-Week Diet by Dr. Oz
It is very important once you wake up to drink a glass of lukewarm lemon water and for that purpose you need to mix half juiced lemon with 1 glass of warm water.
For breakfast drink a homemade smoothie, and here it is how to prepare it:
- ½ cup of red fruits
- ½ banana
- 2 tablespoons of rice powder
- 2 tablespoons ground flaxseed
- 1 cup of vanilla milk almond free of sugar
Preparation: Just mix the ingredients and your smoothie is ready for consumption.
Dairy products: 1 cup of Greek yogurt every day
Protein intake: 170g of chicken or fish once a day
Carbohydrates: ½ cup of brown rice
Lipids: Avocado and olive oil
Tea consumption: Green tea, organic
Vegetables: Eat them as much as you want, but choose the ones with a low glycemic index. You can consume them in a form of soup. Here it is how to prepare it:
- Half a cup of cabbage
- 1 cup of radish
- 2 stalks of celery
- 1 large chopped onion
- 2 carrots in slices
- 1 cup of pumpkin, cut into large pieces
- 4 thin slices of fresh ginger
- 2 garlic cloves
- A pinch of sea salt
- Some water
Preparation: Boil the listed ingredients for around an hour. After that, blend everything nicely.
Snack: A handful of nuts or hummus
Foods to Avoid
- Wheat-based foods
- Artificial sugars
- White sugar
- Dairy products, except for authentic Greek yogurt
Rules to Follow
You need to consume the above mention meals in the timeframe of 8am to 8pm. Plus, you need to follow regular food schedules every day so that to avoid weight gain.
This diet is really low in calories, and in order to gain optimal affects you should take on some sports activity during these two weeks. However, taking a regular physical exercise once the diet is over is of vital importance.
Before imitating any diet you need first to consult your doctor.
People suffering from diverticulosis or bowel obstruction should not consume flaxseed. In these cases they can cause inflammation in the intestines.
Young children or people having thyroid issues should not consume almond milk as it can cause thyroid complications.
The benefits of this diet
Researchers of a large-scale European study released by The New England Journal of Medicine looked upon diets involving high-protein and low-glycemic diet just like the diet of Dr. Oz. In this study scientists observed 1,209 participants and they have come to the findings that the most successful ones in their diet were the ones who consumed more protein and low glycemic foods. These participants lost more weight than the people who followed other diets. In addition to all this, the weight loss continued after the end of the diet thanks to the decrease of the glycemic load which was of great help in the weight control in patients suffering from obesity.
Irregular Meals Increase Cardio-metabolic Risk Factors
In a study released by Proceedings of the Nutrition Society Following, the researchers analyzed two groups of people over a period of two weeks. People with regular meals reduced their peak insulin and bad cholesterol, which was not the case with their counterparts who showed an opposite effect. Therefore, it is of great essence to follow a regular diet combined with a healthy lifestyle including a daily physical exercise.
Bear in mind that if you follow a diet that lowers your energy levels, not to exceed the recommended time duration and does prevent any health risks.