Dr. Oz has a fast weight loss plan to help you get rid of your fats in two weeks. Start this year by applying Dr. Oz’s step-by-step plan to get healthy and burn fats, this one-sheet plan shows you what you can eat, what you need to eliminate in addition to the vegetable broth and breakfast smoothie recipes.
Download this printable sheet here
What You Can Eat |
| Wakeup: Start day with cup of hot water and 1/2 lemon Breakfast Smoothie: (see recipe below) Green tea: Preferably organic Protein: One 6 oz serving of meat (chicken, turkey or fish) per day Carbs: 1/2 cup of cooked brown rice a day (otherwise no carbs/starches) Fats: good fats in moderation (eg. Olive oil and avocado) Dairy: 1 cup of 2% plain Greek yogurt per day (otherwise no dairy) Vegetables: unlimited low-glycemic vegetables (see list) and Detox broth (see recipe) Snacks: Hummus, Pickles, a couple handfuls of nuts |
What You Need To Eliminate |
| No wheat (only 1/2 cup brown rice) No artificial sweeteners (this includes all diet soda) No white sugar No alcohol No caffeine (only green tea) No dairy (except Greek yogurt) No additional exercise No meals between 8pm-8am |
Other Things To Do |
| Take probiotic in the morning Take a multivitamin (preferably 1/2 in the morning and 1/2 at night) Detox bath every night (soak with 2 cups epsom salt and 1 cup baking soda) |
Low-Gi Vegetables |
| Artichokes Artichoke hearts Asparagus Bamboo shoots Bean sprouts Broccoli Brussels sprouts Cauliflower Celery Cucumber Daikon Eggplant Leeks Lentils Beans (green, kidney, garbanzo) Greens (collard, kale, mustard, turnip) Mushrooms Okra Onions | Pea pods Peppers Radishes Rutabaga Squash Sugar snap peas Swiss chard Tomato water chestnuts Watercress Zucchini Cabbage (green, bok choy, chinese) Salad greens (chicory, endive, escarole, iceberg lettuce, romaine, spinach, argula, watercress) |
Shopping List |
| Rice protein powder (28 tbsp) 1 3/4 cups ground flaxseeds 3 1/2 cups brown rice 1 bottle olive oil Balsamic Vinegar (or other preferred vinegar) for salad dressing Green tea Epsom salt Baking soda |
Shopping List (Each Week Buy) |
| 4 lemons 4 bananas 56 oz frozen berries 2 qts unsweetened vanilla almond milk 4 avocados 7 plain 2% greek yogurts (6 oz serving size) 1 1/2 lbs chicken, turkey, or fish combined |
Shopping List (Detox Vegetable Broth) |
| 4 large onions 4 cups winter squash 2 cups cabbage 8 cloves whole garlic 8 carrots 8 celery stalks dried ginger sea salt, to taste 4 cups root vegetable (any of the following: turnips, pasnips, rutabagas) 8 cups chopped greens (any of the following: kale, parsley, beet greens, collard, greens chard, dandelion)(or you can buy low sodium organic broth from the grocery store) |
Breakfast Smoothie Recipe | Vegetable Broth Recipe |
| 2 tablespoons rice protein powder 2 tablespoons ground flaxseeds 1/2 cup frozen berries 1 cup unsweetened vanilla almond milk | For every three quarts of water add: 1 large onion, chopped 2 carrots, sliced 1 cup of winter squash cut into large cubes 1 cup of root vegetables; any of the following: turnips, parsnips, and rutabagas for sweetness 2 cups of chopped greens: any of the following: kale, parsley, beet greens, collard greens, chard, danelion 2 celery stalks 1/2 cup of cabbage 4 1/2 inch slices of fresh ginger 2 cloves of whole garlic (not chopped or crushed) Sea salt, to taste.Add all the ingredients at once and place on a low boil for approximately 60 minutes. It may take a little longer. Simply continue to boil to taste Cool, strain (throw out the cooked vegetables) and store a large, tightly sealed glass container in the fridge Heat gently and drink upto 3-4 cups a day Makes: 2 quarts or 8 cups Prep time: 30 minutes Cook time: 60 minutes |
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