Dr. Oz’s Seven Day Crash Diet. Will It Work, and For How Long?

English: veggies
English: veggies (Photo credit: Wikipedia)

Ok, for the sake of space I didn’t include all the recipes.  (Dr. Oz always seems to use things I don’t have on hand.  How many of us keep fresh lemon and pomegranates around?)

Here’s the quick version:  eat only “veggies, fruits, seeds and nuts, beans and whole grains.”

Seriously.  Dr. Oz puts in the 90/10 rule to allow you to cheat a little, but that’s for what I’m going to call the “Dr. Oz Crash Diet for Life” version.

Add berries, onions, mushrooms, and a pomegranate/lemon shake every day.  Got it?  Now go.

Well, if you must, here is a condensed version of Dr. Fuhrman and Dr. Oz’s idea of a crash diet.  I’ll put my comments in italics between sections.

Step 1: Follow the 90/10 Rule Every Day

For the next 7 days, you’ll eat 90% nutrient-dense foods – veggies, fruits, seeds and nuts, beans and whole grains. For the remaining 10%, you can have healthy oils, meat and dairy.

I’m an all or nothing kind of person.  I’d stick with a 100/0 rule myself.

A typical day on the Crash Diet would look like this:

Light and Lean Breakfast

While eating protein, like eggs, is often touted as the right way to start your day, the same rules don’t apply here. Many people eat too much protein, resulting in an overconsumption of calories and weight gain. Think of only light and lean foods, like fruit, oats and flax. You may be asking yourself, what about the yogurt? None here. If you are concerned about calcium, consider this: Natural unprocessed foods like fruits and vegetables have calcium. For example, an orange has 60 mg of calcium.

Fine by me, I have oatmeal every morning, with coconut, walnuts, raisins and cinnamon.

Belly-Blasting Bean Lunch

Ignite your body’s fat-blasting furnace by eating beans. Beans are a dieter’s best friend. They keep you full, and are high in resistant starch, meaning that half the calories consumed can not be absorbed. They also reduce blood sugar, and create the fatty acid butyrate, which may burn fat faster. Studies show that butyrate improves mitochondrial function in your cells, leading to a decrease in fat. If you’re worried about gas, fret not. The more beans you eat, the more your body will build up the good bacteria you need to digest them. You can enjoy beans in a burger patty, in chili or as a dip.

Beans for lunch every day?  I’m not a fan.  We need a few more options like a large mediterranean salad or a stir fry. 

Lean Green Skinny Supper

Think outside the salad bowl. Make greens and vegetables your main dish in other creative ways – enjoy a veggie pizza, eggplant roll-ups or a veggie stir-fry. You can even add an ounce of chicken to your stir-fry for a little bit of extra flavor.

I’d switch spices to move the vegetables to Italian one night, Mexican the next and Thai on the third.  Pick up a vegan cookbook if you are having trouble thinking of what to do with vegetables.

Step 2: Use Secret Weapons

Dr. Fuhrman recommends eating “BOM’s” to really kick your body’s fat-burning mechanisms into high gear. BOM’s are Berries, Onions and Mushrooms. These foods are anti-angiogenic. Why is this important? Because anti-angiogenic foods can starve fat cells by cutting off the blood supply to your fat. How? The growth of new capillary blood vessels is called angiogenesis. Research shows that cancer cells, for example, are known to hijack angiogenesis and keep it permanently switched on to ensure that it has a dedicated, uninterrupted blood supply so it can grow. But, by eating foods that can block the process of angiogenesis, you can starve these cancer cells. Dr. Fuhrman maintains you can also block the blood supply to fat cells by eating anti-angiogenic foods. The more of these foods you eat, the more weight you lose.

I’m not sure about blocking the blood supply to anything using food, but the foods are fine. 

Step 3: Detox With Skinny Shakes

To flush fat from your body, you’ll need to release the toxins that are keeping you swollen with fat and fluid. To repair cellular damage from processed foods, make a Skinny Shake of pomegranate juice, strawberries and lemon. Pomegranates are anti-angiogenic and can reduce inflammation. Strawberries are anti-angiogenic and protect against oxidative stress. And lemon juice has vitamin C, natural antibacterial properties, can aid digestion, and helps reduce stress.

Again, I’m not too concerned about the properties here, it just sounds like a nice tasting drink.

So will the Dr. Oz Crash Diet work for you?  No.


It’s a crash diet, it’s not supposed to work long term.  It may help you feel better briefly, but you will likely rebound like everyone else.

Now, if you can follow the Crash Diet (now with the 90/10 rule for cheating) for six months, we’re talking about some possibility as long as you don’t mind it.  Chances are that you’ll have changed some habits and maybe have some long term benefit.  And if you are willing to stay on the Crash Diet for the rest of your life, then yes, it will help you lose weight.  But it has become effortless or you will eventually fall off the wagon.


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