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The Day Off Diet Review
The Day Off Diet is a new 2016 diet created by Dr. Oz. Find out everything you need to know about the recently-unveiled Day Off Diet today in our review to see if you can cheat and still win the game of health and life.
What is The Day-Off Diet?
The Day Off Diet is a Dr. Oz-sponsored diet plan that was unveiled in a January 4, 2016 episode of The Dr. Oz Show.
The diet promises to give you real weight loss results “without giving up the foods you love or depriving yourself.”
In a recent Dr. Oz trial, 600 women followed the diet and many of these women lost weight (Dr. Oz never provides raw data or any information about how many or which percentage of women lost weight, unfortunately).
The diet is called the Day Off Diet because it introduces one of the most-requested diet features ever: a day off. The diet includes one day off every week.
During that day off, you can eat the foods you love. You pick the day off. Dr. Oz recommends that you match the day off to important events – like your birthday or a big night out.
As part of the Day Off Diet launch, Dr. Oz has unveiled an online community of fellow dieters where you can share tips, results, and advice on the best way to proceed with the diet.
As Dr. Oz explains, the Day Off Diet lets you “have your cake and eat it too”. The goal is to help you lose weight without feeling like you’re on a restricted diet.
How Does the Day-Off Diet Work?
The day off diet is a straightforward diet that emphasizes many of the lessons in Dr. Oz’s other diet plans – like the Total 10 plan he unveiled in January 2015. You eat fruits, vegetables, protein, and healthy carbs while limiting your caloric consumption.
At the same time, you take one day off every week, during which you’re free to relax your dietary restrictions and eat the foods you like.
Some of the key features of the diet include:
-6 diet days that emphasize protein, fiber-rich vegetables, and complex carbohydrates
-Breakfast: Eggs with a side of fruit or an almond butter banana smoothie.
-Lunch and Dinner: Split 6 ounces of lean protein and 2 servings of complex carbohydrates between your lunch and dinner. Some of the sample meals mentioned in the episode include grilled chicken with a side of sweet potatoes or salmon and whole grain pasta.
-Snacks: Two snacks per day.
-You can eat an unlimited number of non-starchy vegetables all day long and add them to any meal. Some of Dr. Oz’s recommended vegetables include artichokes, asparagus, broccoli, cabbage, cauliflower, onions, mushrooms, radishes, celery eggplant, tomato, zucchini, and more.
-You start every day off by drinking hot water with lemon
Day Off Diet Shopping List
Dr. Oz has published the complete Day Off Diet Shopping List here. Here are some of the basics of that shopping list:
Non Starchy Vegetables: Artichokes, asparagus, beets, broccoli, cabbage, celery, cauliflower, cucumber, eggplant, kale, radish, leeks, mushrooms, okra, onions, peppers, spaghetti squash, tomato, turnips, zucchini.
Complex Carbohydrates: Lentils, beans, chickpeas, sweet potato, parsnips, plantains, green peas, corn, carrots, pumpkin, quinoa, oatmeal, brown rice, whole grain bread.
Protein: Chicken, fish, eggs, seafood, tofu, lentils, beans (lentils and beans are recommended for vegetarians who wish to follow the Day Off Diet).
MUFA Snacks (2 Per Day): Almonds, cashews, hazelnuts, macadamia, pecans, avocado, almond butter, peanut butter, green or black olives, sunflower or pumpkin seeds
Optional Extras: Olive oil, grapeseed oil, canola oil, low sodium chicken or vegetable broth, vinegars (unlimited amount), low sodium soy sauce, all spices.
“MUFA” snacks, by the way, are a term Dr. Oz really loves. MUFA stands for monounsaturated fatty acid. It’s a healthy type of fat your body uses both for energy and as a building block for tissues in your body.
Does the Day Off Diet Actually Work?
It seems the ‘past’ days of Doctor Oz are long gone and is now working on whole body approaches to help you lose weight and burn fat. Traditionally there may have been a new exotic extract with exceptional benefits that had never been talked about before (see forskolin and garcinia) but now is shifting from supplements and going with daily dieting and whole food meal plans. It goes without acknowledging the debate about supplements vs diet is on going – how will it ultimately shake out? probably a balance of both but back to our review.
Dr. Oz enlisted 600 people who followed the Day Off Diet over the past 3 months.
On the January 4, 2016 episode of The Dr. Oz Show where he revealed the diet, the entire audience was made up of people who followed the diet.
All 600 participants were women. These women were separated into different groups based on their age, size, and weight loss goals.
One group spent 10 weeks on the diet. A second group tested for 6 weeks, and the third and largest group (400 women) followed it for 2 weeks.
The 600 audience members collectively lost 1,394 pounds, which works out to 2.32 pounds of lost weight on average.
Dr. Oz hasn’t published the raw data from this clinical trial, and it seems the numbers above were handpicked without being based on real averages or data. Dr. Oz simply explains that “our research showed that you can lose up to 7 pounds in the first week.”
That “up to 7 pounds” is really important. That means only the highest percentile group lost 7 pounds in the first week, while the vast majority of participants did not.
That doesn’t stop Dr. Oz from explaining that the diet can help anyone lose “7 pounds in the first week” and an “average of 2 pounds per week” after that.
Ultimately, there has only been one study on Day Off Diet thus far, and the results of that study have not been fully published. Instead, Dr. Oz has selectively handpicked some numbers from that study and passed those numbers off as legitimate averages. That’s why the “7 pounds in the first week” number is extremely misleading.
How much weight can the average woman expect to lose while following the Day Off Diet? Until Dr. Oz publishes any information about his 600-person trial group, we have no idea.
Sample Day Off Diet Dishes
Some of the sample dishes and recipes posted on the Day Off Diet official page at DoctorOz.com include:
-Orecchiette Broccoli Rabi and Chicken Italian Sausage
-Black Bean and Quinoa Falafel
-Chicken Paillards with Marinated Mushrooms
-Chicken Stir Fry
-Whole Roasted Branzino
-Fresh Roasted Tomato Sauce
-Chicken with Salsa Verde
-Penne with Chicken
-Green Bean Salad with Salmon
-Roasted Cauliflower Salad with Lemon, Parsley, and
-Roasted Butternut Squash and Arugula Salad
Each recipe comes with complete instructions and ingredient information. You’re advised to print off a few of these recipes or plan out your week, then follow the guidelines in the recipe to lost weight.
How Does the “Day Off” Work?
You follow the dietary guidelines in the Day Off Diet 6 days a week. Then, for one day a week, you have a “cheat day”.
Just like with any diet cheat day, the amount you “cheat” will depend on how serious you’re taking the diet.
With that in mind, Dr. Oz doesn’t provide any restrictions about the day off. Instead, he just recommends that you take your day off during an important event. Map out your days off to correspond with important items: like your birthday or a friend’s wedding.
Conclusion: Should You Start the Day Off Diet?
The Day Off Diet is virtually identical to Dr. Oz’s other diets – like the popular Total 10 Diet from January 2015. The only difference with this diet is that it has a gimmicky name that promises you one day off per week.
Other features of that diet include eating lots of protein, complex carbohydrates, fruits, and non-starchy vegetables – all of which are traits you can find in other weight loss diets.
Nevertheless, if you enjoy Dr. Oz, enjoy his recipes, and are looking to commit to a flexible diet, then the Day Off Diet might be an attractive option for your weight loss goals.