At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition.
What Is the Dr. Oz 21-Day Diet?
Celebrity physician Dr. Mehmet Oz created the Dr. Oz 21-Day Weight-Loss Breakthrough Diet, a three-week diet plan intended to "jump-start" weight loss followed by a balanced, low-calorie diet for long-term weight management. The diet recommends eating plant proteins, non-starchy vegetables, and healthy fats to promote weight loss.
Like most weight loss diets, initial weight loss will be water weight, and people who resume their previous way of eating after the 21-day plan will quickly regain weight that was lost.
What Experts Say
"Dr. Oz’s diet emphasizes nutrient-dense plant-based foods. However, the diet is quite restrictive, limiting meat, dairy, and grains, as well as eliminating any sugar or processed foods. While OK for a short-term 'jump-start,' it is unnecessarily strict for lifelong eating."
—Chrissy Carroll, RD, MPH
The 7-Day Weight-Loss Plan
There is some flexibility in the meals you prepare on the Dr. Oz weight-loss plan. This is a sample week; your choices might differ depending on your needs and tastes.
- Day 1: 1/2 avocado on 1 slice Ezekiel Bread, 1 cup oolong tea; 1 apple with 1 Tbsp. almond butter; 2 cups Mediterranean chopped salad with 1 Tbsp. olive oil; 1/4 cup roasted beet hummus with celery sticks, 1 cup oolong tea; 4 ounces oven-baked herbed salmon, lemon roasted broccoli (use 1 Tbsp. olive oil total for both dishes)
- Day 2: 1 cup cooked oatmeal topped with 1/2 cup fruit and nuts, 1 cup oolong tea; 1 banana with 1 Tbsp. peanut butter; 1 curried tuna salad avocado boat (use 1 Tbsp. olive oil); 1 single-serving bag (28 ounces) kale chips, 1 cup oolong tea; 1 serving vegan tempeh chili; spring mix greens with 1 Tbsp. olive oil
- Day 3: 1/2 avocado on 1 slice Ezekiel bread, 1 cup oolong tea; 1 cup mixed berries with 1 ounce walnuts; tofu lettuce wraps (omit brown sugar); 1/4 cup low-carb trail mix, 1 cup oolong tea; 3/4 cup roasted beet salad (omit feta), 1 3/4 cup red curry lentil soup (use 1 Tbsp. olive oil total for both dishes)
- Day 4: 1 cup cooked oatmeal topped with 1/2 cup mixed berries and 1 Tbsp. nut butter, 1 cup oolong tea; 1 apple with 1 ounce nuts; 2 cups Mediterranean chopped salad with 1 Tbsp. olive oil; 1/4 cup roasted beet hummus with celery sticks, 1 cup oolong tea; vegan bean and vegetable chili, spring mix greens with 1 Tbsp. olive oil
- Day 5: 1/2 avocado on 1 slice Ezekiel bread, 1 cup oolong tea; 1 banana with 1 Tbsp. peanut butter; orzo salad with shrimp (omit feta); 1 single-serving bag (28 ounces) kale chips, 1 cup oolong tea; vegan lettuce wraps
- Day 6: Low-sugar coconut raspberry oatmeal; 1/2 avocado with lemon; vegan bean and vegetable chili, spring mix greens with 1 Tbsp. olive oil; apple and 1 Tbsp. nut butter; tomato basil spaghetti squash with 1/4 block tofu added
- Day 7: Chia pudding; spicy edamame dip with celery sticks, 1 cup oolong tea; brussel sprouts and lentil salad; 1 cup mixed berries with 1 ounce walnuts, 1 cup oolong tea; tofu noodle bowl
What You Can Eat on the Dr. Oz Weight Loss Plan
On this 21-Day diet, it's recommended you cut out sugar, artificial sweeteners, and processed foods and get most of your calories from nutrient-dense vegetables and plant-based proteins.
Vegetables
The Dr. Oz weight loss program allows unlimited non-starchy vegetables for lunch, dinner, and snacks. The list of 42 permitted veggies does include a few root vegetables (beets and turnips).
Plant-Based Proteins
The diet suggests three servings of these proteins per day:
- 1 cup of beans or legumes
- 1/4 block of tofu
- 1 cup of tempeh
- 2 tablespoons of pumpkin, hemp, chia, or flaxseeds
Healthy Fats
On this weight-loss plan, Dr. Oz recommends eating half an avocado every day (he suggests it for breakfast). He also says a total of 2 tablespoons of olive oil to be eaten at lunch and/or dinner.
Fruit, Nuts, and Nut Butters
This weight-loss plan limits fruit to two servings a day. Dr. Oz also suggests adding 1 ounce of nuts or 1 tablespoon of nut butter to one of those fruit servings as a snack.
Whole Grains
The Dr. Oz weight-loss plan allows for just one serving of whole grains per day. The program suggests a slice of Ezekiel Bread at breakfast time.
Oolong Tea
Dr. Oz's weight-loss program asks that you swap your morning coffee for a cup of oolong tea and have a second cup mid-afternoon. Dr. Oz wants people on the 21-Day Diet to have two cups of this tea every day because he says it will boost metabolism and "increase mental alertness."
Animal Protein and Dairy Products
These are permitted, but no more than two times per week. A serving of meat, poultry, fish, or eggs can replace a plant-based protein serving.
- Eggs
- Poultry
- Beef
- Pork
- Fish
- Tofu
What You Can't Eat on the Dr. Oz Weight Loss Plan
The 21-Day Diet eliminates several foods and food groups.
Vegetables
Some vegetables, especially starchy ones, are not on the permitted foods list, such as potatoes, sweet potatoes, or popular picks like carrots and green beans.
Sugar and Artificial Sweeteners
As for sugar and artificial sweeteners, the weight-loss plan calls for cutting them out entirely.
- Candy
- Cake
- Cookies
- Added sugars in coffee or tea
- Soda
Processed Foods
All processed foods are off-limits.
- Granola bars
- Chips
- Frozen meals
- Canned soups
- Jarred pasta sauce
Other Fats
Only the above approved "healthy" fats are allowed. Other sources of fats are not.
- Butter
- Most oils
- Fried foods
Preparing for the Dr. Oz Weight Loss Program
This 21-day diet requires three meals and two snacks per day (comprised of specific foods), along with lots of water and two daily cups of oolong tea. Dr. Oz says skipping snacks to cut calories could backfire: "With snacks built into the diet, there is less temptation to cheat."
Dr. Oz's website provides a printable plan that outlines the weight loss diet's do's, don'ts, timing, and answers to frequently asked questions.
If you're considering the Dr. Oz weight loss program, be aware that medical experts determined that roughly half of the tips Dr. Oz shared on his TV programs had no solid research to support them—and that medically established research contradicted the advice provided on his programs.
Sample Shopping List
Dr. Oz's weight loss plan includes non-starchy vegetables, lean protein, legumes, fruit, whole grains, and healthy fats. The following shopping list includes suggestions for getting started on this eating plan. Note that this is not a definitive shopping list and you may find other foods that work better for you.
- Vegetables (asparagus, broccoli, beets, cauliflower, cabbage, cucumber, eggplant, mushrooms, bell peppers)
- Lean protein (tofu, tempeh, salmon, canned tuna)
- Legumes (lentils, chickpeas, black beans)
- Fruit (avocado, strawberries, blueberries, bananas, grapefruit)
- Nuts and nut butter (walnuts, almonds, cashews)
- Whole grains (quinoa, brown rice, rolled oats)
- Olive oil
- Oolong tea
Pros of the Dr. Oz Weight Loss Plan
Thanks to these aspects of the diet, it is reasonably nutritious and it could help you lose weight. However, there are some drawbacks. Review the pros and cons to decide whether the Dr. Oz weight-loss program is right for you.
- May support weight loss: The weight-loss plan encourages nutrient-rich, plant-based whole foods low in calories which can support healthy weight loss.
- Emphasizes healthy fats: The diet emphasizes unsaturated fats, which may benefit heart health.
- Nutritious ingredients: This weight-loss diet emphasizes plant-based whole foods that are nutrient-rich but low-calorie and focuses on unsaturated fats that may offer heart-healthy benefits.
- Satisfying: With three meals and two snacks per day, people on the Dr. Oz weight loss program have lots of opportunities to curb hunger (although portion sizes are small, there are no limits on helpings of non-starchy vegetables).
- No counting: There is no need to count calories or carbs with this diet. Just stick with the suggested foods and portion sizes.
- No supplements: This diet does not require any supplements or even any special ingredients, except for oolong tea.
Cons of the Dr. Oz Weight Loss Plan
There are no known health risks associated with the Dr. Oz weight loss program, since cutting out unhealthy processed foods and refined sugars can support overall health and help reduce the risk for obesity and chronic diseases. But there are some drawbacks to consider,
- May cause nutrient deficiencies: Strictly limiting whole grains, starchy vegetables, animal protein, and dairy can make it difficult to meet essential nutrient needs, which may impact overall health. Vitamins and minerals like calcium and B vitamins are important for bone and cellular health.
- Restrictive: This weight loss program cuts out all processed foods and added sugar and sharply limits whole grains and animal proteins, including dairy. Many people find this level of restriction to be difficult to maintain.
- Time-consuming: No convenience foods are allowed on the program, which means you might spend a lot of time planning and preparing compliant meals.
- Short-term only: The Dr. Oz weight loss plan is designed to last three weeks, which means that it's not a long-term solution for continued weight loss or weight management.
- Lack of flexibility: There isn't much flexibility in this diet, which is perhaps why it's only meant to last 21 days. Those following this weight-loss plan need to stick to the approved list of foods and the accompanying number of servings and portion sizes.
Is the Dr. Oz Weight Loss Plan a Healthy Choice for You?
The Dr. Oz weight loss program uses traditional strategies to promote weight loss but has a few twists to distinguish it from other diets and federal guidelines.
For optimum health and nutrition, the U.S. Department of Agriculture (USDA) suggests a daily diet that's a balanced combination of grains, protein, fruits, vegetables, and dairy. The weight-loss plan restricts dairy and animal protein while limiting grains to one serving a day versus the USDA's recommendation of five to nine servings per day (one slice of bread or 1 cup of cereal is 1 serving).
The diet does not suggest a daily calorie intake and does not include calorie counting (but it's mostly made up of low-calorie foods). The USDA doesn't focus on this number either, indicating that it can vary a lot based on age, gender, weight, and activity level. If you're interested in determining your calorie guidelines, use this calculator.
The Dr. Oz weight loss plan can support a healthy lifestyle by emphasizing whole foods, healthy fats, and plant-based protein. However, the restrictive nature of this diet limits nutritious food groups like dairy, animal protein, and grains. Therefore, the 21-day diet does not closely adhere to USDA dietary guidelines and is not recommended as a balanced diet plan for the long term.
Nutrients Your Body Needs
A Word From Verywell
Dr. Oz's diet tips can be helpful, but it's important to remember that TV weight loss advice is not personalized. The 21-day weight loss plan and other suggestions may work for some viewers but may not be the healthiest for you.
If the weight loss advice you see on TV contradicts the personalized advice you’ve received from your healthcare team, be cautious. Ask your doctor about the specific benefits, potential harms, and real cost or inconvenienceof the Dr. Oz weight loss program before you decide to try it.
Remember, following a long- or short-term diet may not be necessary for you, and many diets out there simply don’t work, especially long-term. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.
If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.
How to Set and Plan Weight Loss Goals
