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Dr Oz's 6-Month Health Plan

Month 1: Your Diet Makeover

Eat better to live a longer life

En español l Oz Tip: Hunger is driven in part by the hormone ghrelin. By eating regularly throughout the day, your levels of ghrelin stay under control, so you’re never tempted to overeat.

Eating fewer calories could increase your longevity by 25 percent. Here’s how: eating a little less every day activates your sirtuin gene, which increases the efficiency of your cells and improves your body’s ability to repair itself.

This three-day diet is designed to jump-start your body to lose weight. Click on the meal name inside the table for the full recipe, and find a list of all seven healthy recipes below, along with nutritional information for the entire three-day plan.

Day 1

Breakfast
1 cup high-fi ber cereal with 1/2 cup low-fat milk, 1 orange

Snack
3 tablespoons walnuts; 1 small apple

Lunch
Grilled chicken salad; 1 small whole-grain roll

Snack
1 cup nonfat yogurt with raisins

Dinner
5 ounces wild salmon; 1 cup steamed broccoli; 1/2 cup brown rice

Snack
1 cup blueberries


Nutritional information:

Breakfast: 267 calories, 9g protein, 54g carbohydrates, 9g dietary fiber, 2g fat (1g saturated fat), 5mg cholesterol, 320mg sodium

Snack: 148 calories, 2g protein, 17g carbohydrates, 4g dietary fiber, 9g fat (1g saturated fat), 0 mg cholesterol, 1mg sodium

Lunch: 464 calories, 37g protein, 28g carbohydrates, 6g dietary fiber, 23g fat (4g saturated fat), 86mg cholesterol, 493mg sodium

Snack #2: 170 calories, 13g protein, 21g carbohydrates, 0g dietary fiber, 4g fat (3g saturated fat), 15mg cholesterol, 172mg sodium

Dinner: 319 calories, 35g protein, 30g carbohydrates, 7g dietary fiber, 7g fat (2g saturated fat), 66mg cholesterol, 484mg sodium

Snack #3: 60 calories, 1g protein, 17g carbohydrates, 6g dietary fiber, 1g fat (0g saturated fat), 0mg cholesterol, 0mg sodium

Total Daily Calories: 1,428

Day 2

Breakfast
Egg-white omelet; 1 slice whole-grain toast

Snack
1/2 cup whole-grain cereal; 1/2 cup almonds

Lunch

Veggie burger on wholewheat roll; 1 medium apple

Snack
1 cup low-fat cottage cheese; 1 cup grapes

Dinner
Apricot chicken with green beans and toasted almonds

Snack
1 small apple


Nutritional information:

Breakfast: 359 calories, 19g protein, 20g carbohydrates, 4g dietary fiber, 25g fat (6g saturated fat), 222mg cholesterol, 384mg sodium

Snack #1: 297 calories, 10g protein, 28g carbohydrates, 7g dietary fiber, 19g fat (2g saturated fat) o mg cholesterol, 80mg sodium

Lunch: 338 calories, 18g protein, 56g carbohydrates, 11g dietary fiber, 7g fat (1g saturated fat), 1mg cholesterol, 733mg Sodium

Snack #2: 150 calories, 7g protein, 32g carbohydrates, 1g dietary fiber, 1g fat (1g saturated fat), 5mg cholesterol, 213mg sodium

Dinner: 291 calories, 24g protein, 21g carbohydrates, 5g dietary fiber, 15g fat (2g saturated fat), 56mg cholesterol, 51mg sodium

Snack #3: 55 calories, 0g protein, 15g carbohydrates, 3g dietary fiber, 0g fat (0g saturated fat) 0mg cholesterol, 1mg sodium

Total Daily Calories: 1,490

Day 3

Breakfast
1 cup oatmeal with cinnamon and maple syrup

Snack
1 cup low-fat cottage cheese; 1 cup strawberry halves

Lunch
1 cup sautéed vegetables stuffed into a whole-wheat pita; 1 medium apple

Snack
1 cup low-fat yogurt

Dinner
Turkey tortilla wrap; 1/2 cup refried beans

Snack
1 cup blueberries


Nutritional information:

Breakfast: 228 calories, 8g protein, 44g carbohydrates, 4g dietary fiber, 3g fat (1g saturated fat), 2mg cholesterol, 34mg sodium

Snack #1: 209 calories, 25g protein, 24g carbohydrates, 3g dietary fiber, 4g fat (2g saturated fat), 20mg cholesterol, 842mg sodium

Lunch: 446 calories, 13g protein, 70g carbohydrates, 11g dietary fiber, 15g fat (2g saturated fat), 0mg cholesterol, 951mg sodium

Snack #2: 194 calories, 11g protein, 31g carbohydrates, 0g dietary fiber, 3g fat (3g saturated fat), 11mg cholesterol, 150mg sodium

Dinner: 347 calories, 22g protein, 53g carbohydrates, 9g dietary fiber, 5g fat (0g saturated), 22mg cholesterol, 2249mg sodium

Snack #3: 60 calories, 1g protein, 17g carbohydrates, 6g dietary fiber, 1g fat (0g saturated fat), 0mg cholesterol, 0mg sodium

Total Daily Calories: 1,484

 

 

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