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Dr Oz Puts "YOU: On a Diet" - Weight Loss Plan

Updated on July 5, 2011

The Buzz

The Diet

Oprah's got a new diet plan. Based on studies of overweight people who slimmed down and kept the pounds off, Dr. Oz's new plan is laid out in his new book "YOU: On a Diet," a collaberation with Dr. Michael Roizen. This one, they say, will really work.

The Promise

Sustainable weight loss and a shrinking silhouette. Studies have shown a link between waist measurement and overall health. "YOU: On a Diet" tells the reader to "ditch the scale in favor of the tape measure," and set a goal of 32.5 inches for women, 35 inches for men.

The Premise

In their studies, Dr.s Oz and Roizen noticed that people who cut back 400 calories a day ended up gaining back all their lost weight. The book recommends a more sustainable program: eating only 100 less calories a day, while adhering to a few key principles regarding intake.

Forbidden Foods

The Principles

Five forbidden foods:

  • Hydrogenated or partially hydrogenated oils
  • Sugar
  • High fructose corn syrup
  • Enriched flour
  • Bleached flour

Shop smart:

  • Buy foods with less than 4 grams each saturated fat and sugar.
  • Stock up on fruits and veggies.
  • Avoid fat-free foods that are high in sugar.
  • Opt for oil and vinegar instead of salad dressing.
  • Avoid artificial ingredients.

Curb your cravings:

  • Keep apples, carrots and nuts on hand for an emergency crunch.
  • A glass of vegetable juice can take the edge off hunger.
  • Know what you really want. Water, sex, or sleep could be all you need.
  • Adding spices to your food can burn fat and help you feel satisfied.

Eat breakfast:

Skipping any meal can slow your body down, but breakfast is what wakes your metabolism up in the morning. "People who eat breakfast every day are thinner," says Dr. Oz.

The Workout

No complex schedules or difficult diagrams here... the prescribed exercise here is simple and effective. According to Dr. Oz, the only four activities you'll ever need to do are these:

  • Walk 30 minutes a day.
  • Lift weights 30 minutes a week.
  • Sweat an hour a week.
  • Stretch every time you exercise.

In addition, there are beginner, medium, and advanced workout videos available.

The Verdict

Dieting is tricky business. Eating too little can slow down your metabolism and make losing harder in the future. On the other hand, you'll never lose weight if you don't cut your intake. If you're looking for rules, I'd advise you to re-evaluate your attitude towards food. If you're looking for guidelines, ideas, a point in the right direction, this could be the book for you.


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    • Gregorious profile image


      8 years ago

      Dieting is not just about changing what we eat, it's about changing our lifestyle. And that's something most people don't really want to do.

    • louromano profile image


      8 years ago

      Very useful information ! thanks for sharing.

    • profile image

      Darlene Provost 

      9 years ago

      These sites re diets are misrepresentative ... One must purchase the book on line and no diet/meal plan is given. Disappointing!

    • profile image

      tammi colvin 

      9 years ago

      I am walking on a treadmill for 60 minutes which is 3 miles a day and have lost 6lbs in 4 wks. will increasing the time to 100 minutes and 5 miles a day make me drop it faster. I cannot afford to diet, it is very expensive.

    • profile image


      9 years ago

      Very Informative articles! Keep posting because this is useful. A lot of people get ideas here and inspire by your posts! I also have a blog you may check and read some articles that might help you. Enjoy!

    • rjsadowski profile image


      9 years ago

      No one diet works for everyone. It must be tailored to your individual needs and it should not only help you to lose weight, but it should also help you to keep it off. I enjoy reading about people who have never had a weight problem telling those of us who have how to lose weight.

    • sexpressions profile image


      9 years ago from Wherever my imagination sees fit

      As I agree it is mostly common sense, I think that's what makes it useful. We all have a general idea of what to do or what not to eat, but not all of us know how to stick to it - or remember why. Sometimes, we just want to eat! Knowing just how bad belly fat is though, is what helps us pay attention and stick to it.

      I like this hub a lot. It was informative where it was supposed to be, and straight forward. (And I think that's all we really need is someone to be straight with us.)

      It's refreshing to see a diet that isn't about starving yourself; not to mention to see that it reminds us, sex is actually beneficial to weight loss!

    • lambservant profile image

      Lori Colbo 

      9 years ago from United States

      The diet suggestions are basic, common sense. But the information about stomach fat and how it affects the rest of your organs is scary. I have heard this a lot recently. Thank you for sharing.

    • drakdestroier profile image


      9 years ago

      We should always eat, is weird to see all that crazy diets where you can just eat once a week or that can only drink tea, if you eat well you will lose weight too...

    • Sinea Pies profile image

      Sinea Pies 

      10 years ago from Northeastern United States

      Maddie, this is a really great article. In fact, I am linking it on my weight loss articles so that my readers can find it. So many people tell me about Dr. Oz. So glad you shared this so I finally get to SEE him. (I am at work when he's on and have yet to get a DVR!)

    • Glemoh101 profile image


      10 years ago

      Thanks for your great hub , its very informative.

    • loseweightmama profile image


      10 years ago from Maine

      Dr Oz does a great job on explaining how to lose weight in an effective manner. I really enjoyed this hub. Thanks!

    • Nico_26 profile image


      10 years ago

      I really like Dr.Oz. You always learn something I honestly didn't know before

    • bojanglesk8 profile image


      10 years ago

      Great hub.

    • kazeemjames01 profile image


      10 years ago

      Highly informative article. Thanks for sharing.

    • dawnM profile image

      Dawn Michael 

      10 years ago from THOUSAND OAKS

      yes I have read all of his book on the you series, I love his view on eating for life! Great summery of the book!

    • tim-tim profile image

      Priscilla Chan 

      11 years ago from Normal, Illinois

      I agree with Stephen< It is common sense, my dear! I once lost 20 lbs. in a week! I gained it all back and more. Diet never works! What works is exercise and be motivated. I want to know who can stick with them forever, LOL.

    • rdelp profile image


      11 years ago

      I'm not a huge fan of Oprah but I do like Dr. Oz.

    • OpinionDuck profile image


      11 years ago

      Definitely eat breakfast

    • wlara profile image


      11 years ago from Provo

      Dieting is Easier When You Love the Food. Delicious meals shipped to your door. It's a proven strategy that works!

    • Putz Ballard profile image

      Putz Ballard 

      11 years ago

      My wife keeps me informed on the Dr Oz show and there are some really helpful things, especially in the weight loss areas he addresses.

      Great hub!

      Robert Ballard

    • profile image


      11 years ago

      The first thing is to never lose sight of your goal in losing weight. For example, do you just want to lose a few pounds and be able to fit into those slim dresses? Do you want to correct your eating habits? Are you doing it because all your friends are on diet and fitness programs?

    • magdielqr profile image


      11 years ago

      Thanks for sharing. Very good.

    • MikeNV profile image


      11 years ago from Henderson, NV

      Oz and Oprah sued over 40 companies for using there names in commercial ads this past week. Seems like they like keeping the green for themselves. Yes I realize this is an old hub written long before then.

    • ciidoctor profile image


      11 years ago

      I read through this diet and it's just common sense really. I don't think most people have any difficulty knowing what they should or shouldn't be eating. It's whether we choose to or not. Taking the opportunity to walk whenever possible and eating a little less along with eating a healthy diet is the way to go. The difficulty is choosing to do that and sticking with it.

    • profile image

      pat emard 

      11 years ago

      Hi, Dr. Oz, I read your books and am working on your recommendations. I need to know re Acai berry and colon cleanse--do they work? What brand do you recommend for both? Thanks so much, Pat

    • dutch84 profile image


      11 years ago

      I have this book, and it's an excellent read. I would recommend it to anyone who is trying to seriously lose some weight.

    • RickyDLV profile image


      11 years ago from USA and occasionally other countries.

      The more I write, the more I read. I am loving your hubs. I love these books too. They are chuck full of the science behind health. So many diet and fitness books are just "do as I say". The "You" series takes you back to high school bio and explains the why and how to make our bodies perform at peak levels.

      Be Well

    • healthgoji profile image


      12 years ago

      I see you're quite a writer of hubs - being in the nutrition field myself - you have published a lot of good information in this hub.

    • melvin-ng profile image


      12 years ago

      LOL Lela, Love your comment. I'm also wishing the same.

      Anyway, most weight loss programs are not rocket science. It's taking available scientific info and knowledge, and converting them into a plan so that calorie burnt &gt; calories intake, whether through exercise, dieting, lifestyle, food intake, etc.

      But most people still don't get the results they want because they are not willing to sacrifice and change their lifestyle.

    • Lela Davidson profile image

      Lela Davidson 

      13 years ago from Bentonville, Arkansas

      LOVING Dr. Oz. We all know this stuff is not rocket science, but we're so eager to buy the easy fix answer. I just wish I could get rich and famous telling people to eat right and move the bod!

    • profile image

      Diet Girl 

      13 years ago

      Know and do - two big difference. I would like to try. Thanks!

    • profile image

      Gerri Opat 

      13 years ago

      I only needed to loose ten pounds. I started by walking several times a day and a long power walk in the evening just about when the sun went down. I also do weights, just enough for some defintion. I also have an aerobic board and I dance. i set my egg timer for 45 minutes and dance to some good dance music. I also try to do something different every day. Jumpng jacks, walk steps, clean and run the sweeper. I view cleaning as exercise so I do a really good job. Point being, along with my power walking or hiking and weights, my routine, I just add something a little different everyday.

    • helenathegreat profile image


      13 years ago from Manhattan

      The only thing that sounds weird about this theory is... does it really make sense for every woman to have the same waist measurement goal as every other woman? People are built differently, and not all waists are created equal!!

      Interesting hub. Thanks for sharing!

    • profile image


      13 years ago

      Never heard of Dr. Oz or watch Oprah, but actually, this is the basic way to diet successfully. There are additional details you can add to your program, but this is the only structure that works long term:

      Gradual reduction in overall calorie intake, cutting fats and sugars, reducing carbs, getting your vitamin requirements, eating regularly with smaller portions, doing a combination of aerobic exercise, anaerobic exercise (weights) and stretching.

      There are no miracle diets.

      Crash dieting will cause you to lose weight and inches, but because a drastic drop in calorie intake flicks a switch to put your body into "starvation survival mode" what you'll burn is muscle, not fat (and as muscle weighs more than fat, you'll think you're doing great!). Eat normally again and the muscle starts to repair itself and you put the weight back on.

      Add to that the rewards people often allow themselves after a period of severe dieting and you can see how easy it is to actually end up heavier and more fed-up a few months down the line.

    • Stephen Online profile image

      Stephen Online 

      13 years ago

      I read through this diet and it's just common sense really. I don't think most people have any difficulty knowing what they should or shouldn't be eating. It's whether we choose to or not. Taking the opportunity to walk whenever possible and eating a little less along with eating a healthy diet is the way to go. The difficulty is choosing to do that and sticking with it.

    • profile image

      Gary Holdon 

      13 years ago

      Diets like &quot;The Ultimate New York Diet&quot; has two applications as far as I see it; When you need to lose a few pounds quickly and as a motivator and flying start of a long-term weight loss program. If you use it for let's say two weeks and then keep on eating like you did before, you'll gain your weight++ back in short time.


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