THE SYSTEM 20 | DIET PLAN & CHECKLIST – DR OZ

Lose weight while lowering your risk for heart disease, diabetes, stroke, and more on this plan.

Dieting is dead; that’s my definitive verdict going into the new decade. I want you to forget fad diets that promise quick results and are hard to manage, and instead take your health into your own hands in 2020. That’s why I created a new plan called System 20. Through a full-body approach — healthy eating, sleep monitoring, manageable exercise, and mental health check-ins — System 20 is a total lifestyle change that goes beyond weight loss.

There are 20 main components of System 20 that make up the complete lifestyle plan:

Morning Routine:

How to Eat:

  • Intermittent fast from 7pm-11am every day
  • Skip breakfast; break your fast at 11am
  • Beans, greens, and protein at brunch and dinner (½ cup of beans; 1 cup greens, 1 palm protein)
  • Add 2 tbs of apple cider vinegar to lunch or dinner
  • No added sugars
  • Snack on low-carb snacks 
  • Eat frozen blueberries for dessert
  • Take one day off per week

Sleep, Destress, and Connect:

  • No caffeine after 3 pm
  • Replace one text conversation with a phone call once per week 
  • Put your phone down 1 hour before bed

# Goals

  • Work up to planking for 1 full minute
  • <35-inch waist circumference
  • <120/80 blood pressure
  • <100 fasting glucose
  • <100 LDL cholesterol
  • Lower your RealAge by two years

You already know how passionate I am about preventative care — especially when it comes to heart disease, the number one cause of death for men and women in the U.S. This plan is simple if you remember the number 20. I’m sharing 20 things to help you lose 20 pounds and reduce your risk of heart disease, diabetes, and stroke by an average of 20% in the year 2020. I’m so excited about System 20 because of the real changes you can see if you stick with it.

I know you’re busy and that your time is valuable. So to make it as easy as possible, I created a few cheat sheets to keep you organized and make the plan feel effortless:

  • Weekly checklist
  • Shopping list
  • Exclusive System 20 recipes
  • Go-to snack list
  • And more!

The System 20 Checklist That Will Keep You On Track All Year

These weekly checklists will make it simple to stick to the plan.

System 20 is the new Dr. Oz-approved plan to get you healthier in every possible way in 2020. That means losing 20 pounds (YES, for real!), reducing your health risks by 20%, and more. This plan is not a fad diet, but rather, it’s all about making small, incremental, and lasting changes to your everyday lifestyle that will get you big results over time. To make sticking to the plan as easy as possible, print out these System 20 checklists so you can follow along every day without giving it a second thought.

The System 20 plan incorporates a number of healthy practices, like intermittent fasting, daily meditation, and watching your carbohydrate and caffeine intake, among others, to get you where you want to be. Since this is a holistic plan, sticking to as many of the recommendations as possible — not just the diet tips, or just the movement and exercise tips — is important if you want to see the best possible results. If you’re just getting started, find out your RealAge. System 20 aims to shave two years off your RealAge, so you need to know what it is when you start. 

Things You Should Know When You Start System 20

You can take one day off per week. Good news, right? The idea behind the program is to get used to incorporating healthier habits into your everyday life, so you don’t have to be super strict with yourself. Try your best to stick to the plan, but if you need a day off, it’s okay (and there’s a simple way to keep track of those days on this checklist too).

What’s intermittent fasting?

Intermittent fasting has become a very trendy term, but there are still many misconceptions around this practice. Intermittent fasting doesn’t mean just 

slashing calories and eating way less food. In reality, it means consuming a healthy amount of calories, but limiting your food intake to a certain number of hours or times of day. Many people stop eating by a certain time at night (8 pm, for example), skip breakfast, and have a snack or early lunch around 11 am to12 pm the next day, fasting for 15 to 16 hours. If that seems like too much, try a 12-hour fast instead. Try to stick to this eating schedule every other day — not every single day — drink plenty of water, and continue to consume healthy, nutrient-dense foods on your off days, too.

How important is lowering your blood pressure, really?

Your blood pressure could be higher-than-average for any number of reasons 

  • but whatever the cause, it’s important to lower it as much as you can, and getting that number down is a crucial part of System 20. Why? High blood pressure numbers mean your heart is working extra-hard to pump blood throughout your body. This extra effort can lead to serious cardiovascular problems later on, and even cause heart attacks or strokes. Luckily, small changes can make a big difference here. Managing your stress – with daily practices like meditation – and positive dietary changes can help you see better blood pressure numbers on the System 20 plan.

Checklists Are Your New Best Friends

To make System 20 as simple as possible to stick with, easy-to-follow checklists are a necessity. You can print off copies and keep them at home, at work, in your purse, wherever … so that you always have one on you when you need a quick reference. But now that you’ve had a chance to read them over, you’re probably thinking: So, how do I use these exactly? 

Let’s start with the Weekly Checklist. This sheet has check boxes laid out for each day of the week. It gives you small but specific to-dos and space to keep track of your daily habits — because you can’t make healthy changes if you aren’t aware of what you’re already doing right now. Check off what you do each day to keep track of how regularly you’re exercising, fasting, eating a healthy lunch and dinner, etc.

There’s also a Low-Carb Snack Cheat Sheet launching on Jan. 6, 2020 on The Dr. Oz Show. Because — yay! — you can have snacks on System 20. In fact, it’s encouraged. Healthy snacks keep you satisfied and energized throughout the day, making you less likely to give in to cravings for sugar or greasy fast food. This list is loaded with both sweet and savory combos that are all lower carb (as well as easy bonus snacks), so you don’t have to think about what to reach for when you’re hungry. 

Check back here regularly for information on the System 20 plan, as well as new checklists and other helpful tips to keep you going.

SOURCES:
https://www.doctoroz.com/article/system-20-checklist-will-keep-you-track-all-year
https://www.doctoroz.com/feature/system-20
https://www.doctoroz.com/article/system-20-dr-oz-s-new-plan-take-control-your-health-2020

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