The Total 10 Rapid Weight-Loss Plan is an easy-to-follow diet program that delivers results
in two weeks! “It has worked for so many people that I know personally,
including much of my staff,” says Dr. Oz. “The underlying philosophy is very
solid and reflects the best ideas we have heard on the show over the past six
seasons.”
To get
the best results, the rules are simple. Follow these guidelines closely and you
will be on your way to weight loss success:
What you can eat on the plan:
- Protein: 12 oz. of chicken, fish, turkey or eggs. Aim for 4 oz. per meal.
- Carbs: ½ cup of cooked quinoa per day. It’s the only carb allowed on the plan because it’s a perfect mix of protein and carbs.
- Fats: Good fats (olive oil, avocado, coconut oil) in moderation.
- Dairy: 1 cup of 2% plain Greek yogurt per day is optional and the only dairy allowed on the plan. The probiotics in Greek yogurt help promote skinny bacteria in your gut.
- Vegetables: Unlimited amount of non-starchy vegetables.
- Detox broth: Unlimited amount of the vegetable broth.
- Optional snacks: Two snacks per day.
- Caffeine: One cup of coffee per day. Use unsweetened vanilla almond milk or coconut milk as a sweetener.
What you can’t eat on the plan:
- Wheat
- Artificial sweeteners (no diet soda)
- White sugar
- Alcohol
- Processed foods
- Dairy (except Greek yogurt)
Why Dr. Oz thinks you should try Total 10:
Many
viewers have failed on diets because they don’t understand the role of
inflammation and hormones on their fat. Experts on our show have argued that
our bodies hold on to fat as a protective mechanism when we feel toxic. Getting
hormones to help rather than hinder you allows the weight loss to be elegant
and easy. Trust this approach for two weeks, and not only will you lose weight,
but you will develop a lifestyle approach to gain the body you deserve without
the usual pain we expect from diets.
How to follow the plan:
Morning
- Drink a hot cup of water with lemon to kick-start your digestion process for the day. This will also increase detoxification because the bitterness of the lemon activates the bile flow, which helps emulsify and remove fat-soluble toxins.
- You can also drink green tea or the allowed one cup of coffee per day, if necessary.
- Take a multivitamin with 1000 IU of vitamin D.
Breakfast
- Drink one of the three Total 10 smoothie recipes. They’ll keep you full until lunchtime.
- Or eat one of these Total 10 breakfast recipes. They’re packed with protein to keep you energized and hold you over throughout the morning.
Lunch
- Aim for 6 oz. of protein (or 4 oz. if you already had 4 oz. at breakfast) at lunch. Start your meal with a protein base such as ground chicken, ground turkey or fish.
- Add mix-ins from the Total 10 shopping list to build your meal or try a Total 10 protein bowl when you’re craving a specific cuisine.
Afternoon
- If you’re hungry during the afternoon, eat one of the satisfying snacks created especially for the Total 10 Rapid Weight-Loss Plan. You can also eat nutritious snacks such as 2 tbsp. hummus, pickles, one serving of unsalted nuts (22 nuts or two handfuls), an apple with 2 tbsp. nut butter, or a cup of Greek yogurt. If you choose to eat nut butter, pass on peanut butter because it’s difficult for people to control themselves when eating it. Almond butter is your best bet. Also, don’t eat nuts on the same day that you eat nut butter.
- You can also satiate yourself in the afternoon with the vegetable broth. Have as much as you want to feel full.
Dinner
- Just as you did at lunch, aim for 6 oz. of protein at dinner (or 4 oz. if you had 4 oz. at both breakfast and lunch). Use a base of 4 oz. of lean beef, poultry or fish and add mix-ins from the Total 10 shopping list. Remember, you can eat unlimited amounts of the non-starchy vegetables. If you’re unsure of how to add protein to your meal, remember to substitute protein where you’d normally have simple carbs.
- Eat a Total 10 protein bowl or make a meal of your choice like salmon with asparagus and cauliflower rice.
Dessert
- Get your sugar fix without eating sugar when you make the Total 10-approved Chocolate Fudge, Cinnamon Pumpkin Mousse or Banana-Chocolate Ice Cream recipes.
- You can only eat the dessert once a week.
- Dessert counts as a snack, so don’t eat it if you’ve already had two snacks that day.
Evening
- Don’t eat meals between 8 p.m. and 8 a.m.
- Take a detox bath each evening. Fill your bathtub with hot water–sweating helps with circulation and lymph drainage to get the toxins out of your body. Then add two cups of Epsom salt and a cup of baking soda. The Epsom salt contains magnesium sulfate, which absorbs through the skin and can help with the detoxification process, while the baking soda refreshes and softens your dry skin. Soak for 30 minutes in your tub and enjoy!
Total 10 Tips and
Tricks
- If you don’t have time to make the vegetable broth, you can use 5 quarts of boxed, low-sodium, organic vegetable broth.
- Buy a rotisserie chicken, skin and shred it to cut down on prep time.
- If you’re craving carbs make these “carb cheats”: zucchini noodles and cauliflower rice. They’ll satisfy you and taste delicious, too!
- Substitute cinnamon for sugar.
- Eat the allowed one apple per day as a snack to serve as a crutch when you’re in need of something sweet.
- To supercharge weight loss, skip the ½ cup of quinoa allowed per day in the diet.
The Total 10 Rapid Weight-Loss Plan FAQs
Got a question? Have it answered here.
The Total 10 Rapid Weight-Loss Plan will get you on your way to your weight loss goals this
year. But not everyone should be on a diet. Find out here if this plan is right
for you.
Is there anything I should do
before starting the diet?
While the The Total 10 Rapid Weight-Loss Plan isn’t
dangerous for most people, it could be for those who have certain nutritional
requirements, who are on certain medications, or who have certain medical
conditions. Before radically changing your diet, you should always consult with
a doctor to make sure it is safe for you to do so.
My doctor already has me on a
diet. Should I do this one instead?
Diets can be prescribed for a variety of reasons ranging
from weight loss to disease control. If your doctor already has you on a diet
you should stick to it as closely as possible and avoid other diets.
I’m taking medications. Could
this diet affect how they work?
Certain medications, like blood thinners or medications
for diabetes, are affected by the foods you eat. If you’re on medications,
discuss with your doctor whether dramatically changing your diet will affect
how your medications work before starting the diet.
I’m pregnant. Can I do this
diet?
Diets should generally be avoided during pregnancy.
Weight gain during pregnancy is normal and expected. As the fetus grows, your
weight will increase. Trying to lose weight during pregnancy can harm the fetus
and may lead to complications during your pregnancy.
I have a medical condition. Can
I be on this diet?
Medical conditions can be affected by dramatic changes in
diet. Those with medical conditions that affect the GI tract (mouth, esophagus,
stomach, intestines) and those with diabetes may be especially at risk. You
should not start this diet without consulting with a doctor. If you are on a
special diet for your condition, you should stay on that diet.
I’ve been doing this diet for a
few days, but I’m starting to feel sick. What should I do?
If you start to notice changes in your health as a result
of the diet, go back to your regular diet and consult a doctor immediately. If
your symptoms are serious, call 911.
As
a rule of thumb, avoid the middle aisles of the store where you're more likely
to find processed foods and foods with refined sugars -- both of which aren't
allowed on Total 10. When you're near the dairy section, grab your 2% plain
Greek yogurt and eggs and move on to the next part of the store because dairy
(except for 1 cup 2% plain Greek yogurt per day) is also eliminated from your
diet during the Total 10. If you stick to the guidelines of the plan and
regularly consult this shopping list, you'll get the results you want and
deserve. Weekly Shopping List
- Whey protein powder or egg white protein powder (if lactose issue)
- 12 oz. of poultry, fish or eggs
- 3.5 oz. flaxseed oil (1 tbsp. a day in smoothie)
- 8 oz. box dried quinoa (1/2 cup a day)
- 1 bottle extra virgin olive oil or coconut oil
- 1 bottle vinegar of your choice
- Green tea (or coffee) if desired
- 4 3-lb. bags of Epsom salts
- 1 4-lb. package of Baking soda
- Lemons
- 4 bananas (freeze after buying)
- 56 oz. frozen berries
- 2 qt. unsweetened vanilla almond milk or unsweetened coconut milk **depending on smoothie you choose
- Optional: 7 plain 2% Greek yogurts (6-oz serving size)
Shopping List (Detox Vegetable Broth)
- 4 large onions
- 8 celery stalks
- 2 cups cabbage
- 8 cloves whole garlic
- Dried ginger
- 4 cups of winter squash (for sweetness)
- 4 cups of root vegetables – pick one: turnips, parsnips or rutabaga
- 8 cups chopped greens –pick one: kale, parsley, beet greens, collard greens, chard or dandelion
- Sea salt, to taste
Unlimited Nonstarch Vegetables
- Artichokes
- Artichoke hearts
- Asparagus
- Bamboo shoots
- Bean sprouts
- Broccoli
- Brussels sprouts
- Cauliflower
- Celery
- Cucumber
- Daikon
- Eggplant
- Leeks
- Lentils
- Greens (collard, kale, mustard, turnip)
- Mushrooms
- Okra
- Onions
- Pea pods
- Peppers
- Radishes
- Rutabaga
- Squash
- Sugar snap peas
- Swiss chard
- Tomato
- Water chestnuts
- Watercress
- Zucchini
- Cabbage (green, bokchoy, Chinese)
- Salad greens (chicory, endive, escarole, iceberg lettuce, romaine, spinach, arugula, radicchio, watercress)
Optional Extras
Snacks- hummus
- pickles
- a couple handfuls of nuts
- nut butter (2 tbsp.)
- 1 apple
More
- 1/2 cup beans (greens, kidney, garbanzo)
- canned pumpkin
- liquid stevia
- dates
- cocoa powder
