The Total 10 Rapid Weight Loss Plan episode originally aired on January 5, 2015. In that episode, Dr. Oz described how over the course of 2014, a team of researchers and participants tried to make the "ultimate" diet plan.
That diet plan was designed to Fight inflammation, Detoxify the Body, Speed Up Metabolism, and improve the body's ability to Naturally Burn Fat.
The goal of the diet was to do all of those things while making the diet easy to follow. That means flexible meals and realistic, affordable grocery lists.
Today, I'm going to explain everything beginners need to know about Dr. Oz's new Total 10 Rapid Weight Loss Plan.
The Total 10 Rapid Weight Loss Plan is unlike most other diets in the world today. First, it only lasts for two weeks.
Second, it's called the Total 10 diet because it's designed to make participants feel like a "total 10" instead of a 5, 6, or whatever else they rate themselves. The 10 also refers to the number of days dieters should focus on practicing the diet as well as the number of pounds they should lose during those 10 days.
Third, dieters should never feel hungry when on the diet. In fact, if dieters do feel hungry, then they're probably not doing the diet right.
According to Dr. Oz, this diet was tested over the past year on over 2.5 million viewers, all of whom downloaded the Total 10 Diet plan from the Dr. Oz website. Those viewers lost an average of 10 pounds after the 2 week diet period.
How Does the Total 10 Diet Work?
Dr. Oz claims that the program works by "helping your hormones readjust". One of the key ways Dr. Oz does this is by eliminating simple carbohydrates from the diet.
Aside from simple carbohydrates, many of the foods you know and love can still be eaten. You're not severely restricting any part of your diet.
You will, however, need to eliminate wheat, alcohol, refined sugars, artificial sweeteners, and processed foods.
Why don't dieters feel hungry on the Total 10 Diet? One of the key components of the diet is being able to eat food "every hour or two." Instead of eating an unhealthy snack, however, dieters eat a vegetable broth, a serving of low-glycemic fruits, or similar foods.
Ultimately, the Total 10 Rapid Weight Loss Plan works by implementing simple steps done right every day.
How to Get Started
Dr. Oz has published a list of recipes and shopping lists at his official website, DoctorOz.com. Those recipes are designed to help beginners get started with the Total 10 diet as quickly as possible.
The ingredients have been specially chosen to limit preparation times. Dr. Oz recognizes that people don't have the time or willingness to spend 2 hours in their kitchen every night cooking food and cleaning it up. That's why he advocates simple meals. In some cases - like with the vegetable broth recipes - meals can even be purchased prepackaged from any supermarket.
Getting started is easy. Below, you'll find a step-by-step guide to losing weight with the Total 10 Rapid Weight Loss Plan.
Step By Step Guide to the Total 10 Diet
Start Your Day
Start your day with a hot cup of water with lemon. This kickstarts your metabolism while also improving digestion and increasing detoxification. The bitterness of the lemon activates bile flow, which helps to emulsify and remove fat-soluble toxins, cleansing them from the body.
Eating Breakfast
Studies have shown that a protein-rich breakfast reduces your hunger hormone, which means you eat less throughout the day. Dr. Oz recommends making a smoothie for breakfast, like a Berry Smoothie, Pumpkin Pie Smoothie, or Chocolate Almond Smoothie. These smoothies regulate blood sugar and reduce metabolic fluctuations.
What to Eat for the Rest of the Day
Spend the rest of the day focusing on protein-based meals. One of the many benefits of high-protein meals is that your body has to work hard to digest the meals, which means you burn more calories processing them. On the nutritional side of things, proteins contain high levels of amino acids, which your body needs to build lean muscle. Poultry, fish, eggs should be the main sources of protein per day. Aim for 12 ounces of protein-rich food per day.
Eat Every 1 to 2 Hours
One of the key parts about the Total 10 diet is that you can eat as much vegetable broth as you want. The Total 10 Vegetable Broth is packed with detoxifying vegetables and valuable vitamins and nutrients designed to keep you satiated throughout the day. Dieters can also enjoy a half cup of quinoa with unlimited amounts of non-starchy vegetables. Some dieters choose to eat these foods every 1 to 2 hours to avoid hunger.
Eat Two Snacks Per Day Maximum
Another key part of the Total 10 Rapid Weight Loss Plan is being able to eat two snacks per day maximum. Suggested snacks include nuts, apples with nut butter, 2% plain Greek yogurt, kale chips, kettle corn, or one of the other snack recipes listed.
What to Eliminate
Here's the not-so-fun part about the Total 10 Plan: you need to eliminate certain foods. You need to eliminate wheat, refined sugar, artificial sweeteners, dairy, alcohol, and processed foods from the diet. Taking these foods of your diet will speed up the weight loss process and lead to higher energy levels.
Drink One Cup of Coffee Per Day Maximum
The Total 10 Plan doesn't require totally eliminating caffeine from the diet. Instead, dieters can have one cup of coffee per day. They can also use unsweetened vanilla almond milk or coconut milk as a sweetener.
Treat Yourself Once Per Week
Dr. Oz claims that striving for perfection with any diet is pointless, because perfection ultimately leads to failure. Indulge in a dessert, a drink, or favorite meal once per week to treat yourself.
Weigh Yourself Every Morning
Dr. Oz says to treat the scale like your ally: it's your partner in your weight loss quest. Whether your weight goes up or down, you can figure out which parts of your diet are working and which parts are not. Ultimately, dieters who weigh themselves every day are more accountable for their actions and have more long-term success.
Avoid Packaged Snack Foods
Instead of unwrapping a granola bar, chocolate bar, or bag of chips, Dr. Oz recommends swapping these out for protein-based snacks. Popular protein-based snacks include hummus and veggies, hard-boiled eggs, turkey roll-ups, and chickpeas. Take special care to avoid eating snack foods high in sugars and artificial sweeteners.
How to Maintain Results
After going without certain foods for two weeks, your body may have a strange reaction to those foods upon re-introduction. After your 2 week diet is over, you need to take careful steps to maintain those results.
Dr. Oz recommends testing each food with a half-cup serving to minimize the effects of any potential reactions. He also recommends reintroducing food groups one week at a time using the following schedule:
-- Week 1: Reintroduce Low-Fat Dairy
Start eating 2% milk, low-fat cheese, and butter again. If you feel bloated, moody, or other negative health effects, consider permanently eliminating these foods from your diet.
-- Week 2: Reintroduce Low-Glycemic Fruits
Start incorporating pears, oranges, mangoes, and peaches back into your diet.
-- Week 3: Whole Grain Carbs
Introduce whole grain bread, pasta, and ancient grains into your diet, but eat these foods before 2pm.
One of the benefits of the Total 10 Diet is that many dieters have identified certain "problem" foods to which they are sensitive. Many of us eat these problem foods every day without recognizing their effects. Once you eliminate these foods during the Total 10 diet, you may start to feel a change.
Shopping List for the Total 10 Rapid Weight Loss Plan
Conveniently enough, Dr. Oz has published a shopping list anyone can use for the Total 10 Rapid Weight Loss Plan. This shopping list is packed with superfoods anyone can use to make Total 10 recipes and live healthier:
What to Eat During the Total 10 Diet
Before shopping for the ingredients listed above, take some time to read through Dr. Oz's list of recommended recipes. Those recipes have all been published on the official Dr. Oz website and separated into sections based on when you should eat them. Check out recipes for all of the following meals:
-Total 10 Snack Recipes (kale chips, squash chips, cauliflower kettle corn, etc.)
-Total 10 Protein Bowls (Mexican bowl, Italian bowl, Chinese Chicken bowl, etc.)
-Total 10 Breakfasts (scrambled eggs, turkey breakfast sausage, quinoa porridge, quinoa cereal, etc.)
-Total 10 Smoothies (berry, chocolate, pumpkin pie smoothies, etc.)
Frequently Asked Questions About the Total 10 Diet
Ready to start the Total 10 Diet but have a few questions? Dr. Oz has addressed those questions in a FAQ section on his website. Here are some key answers from the FAQ:
Is the Total 10 Diet Safe?
The Total 10 Diet is safe and well-tolerated for virtually all participants. However, those who have unique nutritional requirements or take certain medications and have certain medical conditions may have trouble. Before starting the Total 10 Diet or any diet consult with your doctor to make sure it's safe.
Can I Start The Total 10 Diet While Taking Medications?
As above, discuss with your doctor before dramatically changing your diet. This is particularly important for those who take blood thinners or diabetes medications.
Can I Take The Total 10 Diet While Pregnant?
Women should avoid dieting while pregnant. All women gain weight during pregnancy, and trying to lose weight during pregnancy can negatively impact the fetus.
Conclusion: Who Should Start the Total 10 Diet?
The Total 10 Diet is designed for anyone who wants to safely lose weight and keep that weight off. Dr. Oz has published a list of recipes at his site and that list is growing every day, which means it's getting easier and easier to follow this diet without cheating.
2.5 million people have already reportedly had success with the diet, losing an average of 10 pounds over a 2 week period. Cutting dairy, alcohol, sugar, and wheat from your diet may be difficult, but since the diet only lasts for two weeks, many people feel like this is an attainable goal.
If early accounts are to be believed, then the Total 10 Diet is the real deal: consider trying it today if you're looking for an effective way to lose weight naturally without feeling hungry.
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