The Day Off diet was created by Dr. Oz, and promoted on his 69th show airing in January of 2016. The main idea behind the diet is that you are to follow an eating plan for 6 days, and then allow your body 1 day to eat whatever you want. Many people requested a simple break from dieting (while they were dieting) and Dr. Oz feels that this program gives the dieter just that. No pre-packaged or processed foods are allowed during the 6-day diet itself, and there are certain requirements such as drinking a glass of hot lemon water to start off your day. Dr. Oz is not selling anything with the diet, it just requires that you spend money on grocery items. This is nice because you know there will be no upsells or auto ship surprises later on.
The money you spend on The Day Off diet is merely on groceries, which is settling to know. They offer support groups, but there is no actual advice given from nutritionists. Much of the advice is given to people from others going through the diet themselves. The main consensus regarding what you can and cannot eat boils down to common sense dieting. It is important to eat whole foods, eat less caloric foods, and to limit your carbohydrates. This in turn means there is not a hard set of rules, and to use your common sense when it comes to junk food.
There are certain rules to follow such as eating or drinking a high protein breakfast of at least 25 grams to start off your day. When it comes to lunch and dinner you should be eating proteins (6 grams at least), non-starchy veggies, and complex carbohydrates at each meal. One serving of fruit is recommended per day, and the MUFA snacks referenced below are also encouraged in between meals.
Proteins: Chicken, eggs, tofu, seafood, beans, and lentils.*
Non-Starchy Vegetables (Unlimited): Non-Starchy Vegetables (Unlimited): water chestnuts, zucchini, eggplant, Artichoke & artichoke hearts, leeks, hearts of palm, greens: watercress, radicchio, asparagus, mushrooms, bamboo shoots, okra, beets, onions, Swiss chard, tomato, turnips, Brussels sprouts, pea pods, broccoli, peppers, cabbage, radishes, cauliflower, rutabaga, celery, spaghetti squash, cucumber, sprouts, daikon, sugar snap peas, arugula, spinach, romaine, lettuce, escarole, endive, chicory, mustard turnip, collars, and kale.*
Complex Carbohydrates: sweet potatoes (1 medium per day) plantains, carrots, green peas, squash, corn, pumpkin, Edamame, legumes, beans, oatmeal, pasta, brown rice, and whole grain bread.*
MUFA Snacks: (Monounsaturated Fatty Acids) : 2 tablespoons nut butter: cashew, peanut, or almonds, ¼ cup of sunflower or pumpkin seeds, 10 large green or black olives, 1/4 avocado, 1 oz.: almonds, brazil nuts, pecans, pistachios, walnuts, hazelnuts, and macadamia nuts, 2 tablespoons nut butter: cashew, peanut, or almonds.*
Optional Extras: 2 Tbsp. of heart healthy oil per day (canola, olive, grapeseed), Low sodium, broth (chicken or veggie), vinegars (unlimited), low sodium soy sauce, all spices (unlimited).*
What’s The Word?
Dr. Oz and team set up 600 different women all over the country with different ages, BMI, and health goals. As testing subjects there were 3 groups: The first group tested the plan long term 10 weeks, the second group dieted for 6 weeks, and the largest group of 400 women dieted for 2 weeks with the rapid weight loss program. While there are not a lot of outside reviews from people who have tried this diet out, there are some voices present.
Diana* said, “I started the 2 week rapid weight loss diet last Monday, and so far I’m down 9 pounds. I’m not near my goal weight at all, but wanted to try this to jump-start my weight loss and get back to good eating habits.”
“Hi! My fiancé and I both started the diet last Monday. As of today, he has lost 9lbs (he needs to lose about 40) and I have lost 5 (I should probably lose 15-20lbs.) We both have followed the diet exactly except for the Epson salt baths and it doesn’t seem to have had an effect on the weight loss.” Said CGS*. She then went onto say that she was happy with losing 5 pounds and her fiancé was pleased even though he didn’t lose a single pound.
Casey* sadly didn’t see results and said, “I started this diet on Monday as a way to jump start myself back into eating clean, planning high-veggie content healthy meals, and hoping to lose some excess weight I put on since October. According to my scale, I am GAINING weight, and fast. Sure, it’s only day 4, but this morning the scale showed a 4-lb GAIN.”
What Does The Day Off Diet Offer?
This diet program is essentially free to start, so there is really no risk involved when it comes to trying it out. The diet offers meal plans, grocery lists, and online support channels for its dieters. There have been people who have seen weight come off, and then there are people who didn’t see results so it is hard to pinpoint its success.
Is The Day Off Diet Worth A Try?
There is nothing wrong with trying this diet, and many free services are provided to you, which is a cherry on top. There are no harmful ingredients, because no supplements are offered, and there are no hidden costs associated with trying the program out (auto ship, upsells, etc.). The customer feedback was hard to track down, but as a whole the results and reviews were positive and uplifting. Dr. Oz promotes a lot of products that are rather gimmicky, so this program came as a surprise to me with its free platforms.
The fact you can take one day a week “off” sounds exciting but just remember just like after a bad night of drinking or lack or sleep your body will “make” you crave off limit foods much more than if you stayed with the diet and did not take that “day off”.
The social media presence will always be there when it has to do with Dr. Oz, but keep in mind you may forfeit some personal support as this is a powerhouse of a brand overall. This diet program is worth a shot, as clean eating will do nothing but help you in the long run. Do be mindful of not over indulging on your one off day however, as it may set you back on the scale and it might be hard to get back on track!
*Please keep in mind that with any diet or weight loss program, individual results will vary.
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*Individual results will vary.
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