Dr. Oz’s 2-Week Rapid Weight-Loss Plan

If you are looking to kick start a new weight loss routine or conquer a diet plateau, try Dr. Oz’s new two-week rapid weight-loss plan. By loading up on healthy food, like low-glycemic vegetables and small portions of protein, you can help curb your cravings and give your body a healthy start to the year. Plus, all of the meals can be automated and prepped, so you can drop pounds without spending a ton of time in the kitchen doing prep work. Read on to find out all the details!

What You Can Eat

Wake up: Start day with cup hot water and 1/2 lemon
Breakfast smoothie: (see recipe)
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 (e.g. 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 to Eliminate

Here are the things to skip while on the plan:
• No wheat (except 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 8 p.m. to 8 a.m.

Other Things to Do

While on the plan, make sure you do the following every day.
• Take probiotic in the morning.
• Take a multivitamin (preferably 1/2 in the morning and 1/2 at night).
• Take a detox bath every night (soak with 2 cups Epsom salt & 1 cup baking soda).

Eat All the Low-Glycemic Vegetables You Want

On this plan, you can eat all the low-glycemic veggies you want. Not only will they help you stay full, but they are key to helping burn fat. When you swap out starchy and sugary foods for low-glycemic vegetables, your body can burn through its glycogen storage and eventually start burning fat.

LOW-GI VEGETABLES LIST

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, arugula, radicchio, watercress)

Use this Shopping List

Make your trips to the grocery store quick and easy. Use this list to grab what you need from the aisles.

SHOPPING LIST
• Rice protein powder (28 tbsp)
• 1 ¾ cups ground flaxseeds
• 3 ½ 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 ½ lbs chicken, turkey, or fish combined

SHOPPING LIST (DETOX VEGETABLE BROTH)
4 large onions
8 carrots
4 cups winter squash
8 celery stalks
2 cups cabbage
Dried ginger
8 cloves whole garlic
Sea salt, to taste
4 cups root vegetable (any of the following: turnips, parsnips, 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)

Use these recipes for the breakfast smoothie and vegetable broth

Breakfast Smoothie
• 2 tablespoons rice protein powder
• 2 tablespoons ground flaxseeds
• ½ cup frozen berries
• ½ banana
• 1 cup unsweetened vanilla almond milk

Vegetable Broth
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, dandelion,
• 2 celery stalks
• ½ cup of cabbage
• 4 ½-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 in a large, tightly-sealed glass container in the fridge. Heat gently and drink up to 3–4 cups a day. Makes: 2 quarts or 8 cups Prep time: 30 minutes Cook time: 60 minutes

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