Lose weight with ‘diet cheat sheet’

According to Dr. Mehmet Oz, it’s possible to stay healthy and lose weight even if you cheat on your diet. The only catch is, Dr. Oz recommends cheating for only one day a week by following what he likes to call his “Fat-urday” Cheat Plan.

According to the Dr. Oz website, “A cheat day during a diet is not bad thing. That’s because it allows your body to take a rest from the plan you’ve been sticking to all week and eases restrictions temporarily. Tons of dieting experts agree that you should build in ‘cheat days’ since too much deprivation can actually lead to more cravings, causing you to break from your diet. In addition, going off your diet once in a while stimulates the thyroid gland and can ‘wake up’ your metabolism. Cheating in a sensible way will help steer you toward success in the long-term.”

Dr. Oz’s Fat-urday Cheat Plan outlines an entire day adding up to less than 1,400 calories, allowing you room to add in some of your own favorite treats. If you’re trying to lose weight, Dr. Oz recommends limiting total calorie intake to between 1,500-1,600 calories per day.

On the website doctoroz.com the following plan is outlined:

Have a Cheat Day Schedule
Dr. Oz’s plan includes three meals and two snacks that each target a different craving. Make sure there are at least five days between your cheat days.

Breakfast: Eat Your Cheat Fat
It’s best to eat fat in the morning since it provides a good source of energy and fuel throughout the day, and you’ll have plenty of time to burn it off. Eggs are full of good protein and will keep you full. Swap regular bacon for extra lean turkey bacon. Enjoy it all in a breakfast wrap (2 strips of turkey bacon; 2 eggs; whole wheat wrap)

A.M. Snack: Eat Your Cheat Salt
For your salt fix, try brie or goat cheese, both lower-calorie cheese options, on whole grain crackers. Salt can cause fluid retention so it’s best to have your salty snack early – and drink it with a glass of water to help flush out the sodium. (1 oz Brie or goat cheese; 7 whole-grain crackers; grapes; tall glass of water)

Lunch: Eat Your Cheat Carb Carbs
increase levels of serotonin, which make you feel full and reduce your desire for more carbs throughout the day. Choose a healthy carb made with whole grains. For lunch, enjoy whole-wheat pizza with grilled chicken, for added protein, and fresh veggies to fill you up.

P.M. Snack: Eat Your Cheat Sugar
Frozen yogurt with almonds or other nuts will give you an instant boost to help you combat the post-lunch energy dip. Almonds and nuts add a good source of protein. By having your sugary snack in the afternoon, you’ll be leaving enough time to burn it off before you go to bed. (1/2 cup low-fat frozen yogurt; 10 almonds)

Dinner: Eat Your Cheat Protein
Go ahead and splurge on a steak for your cheat protein. Always choose a lean cut and some healthy roasted root vegetables instead of French fries. If you’re cooking at home, cut parsnips, carrots and rutabagas into sticks and roast at 400° F for 25-40 minutes.

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