Milly Gaines
Dr Oz's System 20 is a low-carb intermittent fasting diet plan that promises to help you lose weight and reduce the chance of chronic illnesses like diabetes and high blood pressure. The plan includes setting realistic, measurable goals for exercise and health, as well as focusing on healthy eating, routine and sleep.
| Characteristics | Values |
|---|---|
| Meals | Palm-size serving of lean protein, half a cup of beans, one cup of greens |
| Plant-based option | Tofu or extra beans as your protein |
| Optional extras | Herbs, spices, apple cider vinegar, more veggies, small amounts of healthy flavour-boosters like olive oil, cheese, and nuts |
| Drinks | Water, unsweetened tea, coffee with one to two tablespoons of MCT oil, cocktails with one ounce of clear alcohol, seltzer, and lime |
| Fruits | Berries |
| Cheat days | Once a week |
| Intermittent fasting | Eat between 11 am and 7 pm daily |
| Goal-setting | Realistic, measurable goals for exercise and health |
| Routine | Deep breaths, posture, meditation |
| Sleep | N/A |
What You'll Learn
Intermittent fasting
The System 20 diet plan is a low-carb intermittent fasting diet created by Dr Oz. It involves eating between 11 am and 7 pm daily. Meals consist of a palm-sized serving of lean protein, half a cup of beans, and one cup of greens. The plan also includes a 'cheat day' each week.
The System 20 plan also focuses on goal-setting and healthy eating, as well as routine and sleep. Dr Oz claims that the plan is based on "hard science" and can help people lose weight and reduce the chance of chronic illnesses like diabetes or high blood pressure.
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Low-carb diet
The System 20 diet plan is an intermittent fasting plan created by Dr Oz. It involves eating between 11 am and 7 pm daily. Meals consist of a palm-sized serving of lean protein, half a cup of beans, and one cup of greens. The plan also includes a 'cheat day' each week.
The System 20 plan is a low-carb diet. Carbohydrates are a macronutrient that the body breaks down into glucose, which is used for energy. On a low-carb diet, the body uses fat for energy instead of glucose. This can lead to weight loss, as fat is burned for energy.
- Lean protein sources, such as chicken, turkey, fish, and eggs
- Non-starchy vegetables, such as spinach, kale, broccoli, and cauliflower
- Healthy fats, such as avocado, olive oil, nuts, and seeds
It is important to note that low-carb diets may not be suitable for everyone. They can be particularly challenging for those who are very active, as carbohydrates are an important source of energy. Additionally, low-carb diets can be difficult to follow for those who do not enjoy cooking, as many processed and convenience foods are high in carbohydrates.
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Goal-setting
Setting realistic, measurable goals is a key part of the System 20 diet plan. This is a low-carb, intermittent fasting plan, which involves eating between 11 am and 7 pm daily. Meals are a palm-sized serving of lean protein, half a cup of beans, and one cup of greens.
When setting goals for this diet plan, it's important to be realistic about what you can achieve. For example, if you want to lose weight, it's important to set a goal weight that is healthy and achievable for your body. It's also important to consider your lifestyle and make sure your goals are measurable. For example, you might set a goal to eat a palm-sized serving of lean protein at every meal, or to eat beans and greens at least three times a week.
It's also important to consider your overall health and well-being when setting goals. The System 20 plan also focuses on routine and sleep, so you might set goals related to getting enough sleep each night, or establishing a healthy bedtime routine. For example, you could set a goal to go to bed at the same time every night, or to meditate for 10 minutes before bed to help you relax.
Finally, it's important to remember that the System 20 plan is meant to be a lifestyle change, so your goals should be sustainable in the long term. This might involve setting smaller, short-term goals that will help you stay motivated and on track. For example, you might set a goal to try a new recipe each week, or to take a walk after dinner three times a week. By setting realistic, measurable, and sustainable goals, you can help ensure your success with the System 20 diet plan.
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Routine
The System 20 diet plan is an intermittent fasting plan created by Dr Oz. It involves eating between 11 am and 7 pm daily. Meals consist of a palm-sized serving of lean protein, half a cup of beans, and one cup of greens. The plan also includes a 'cheat day' each week.
The System 20 plan focuses on four facets: goal-setting, healthy eating, routine and sleep. It is recommended that you get a doctor's approval before starting the plan.
The routine of the System 20 diet plan involves setting realistic, measurable goals for exercise and health. Dr Oz recommends that you start your day with deep breathing, good posture and meditation.
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Sleep
To improve your sleep while on the System 20 plan, there are a few things you can do. First, establish a sleep routine by going to bed and waking up at the same time each day. This will help to regulate your body's internal clock. Second, create a relaxing bedtime routine that helps you wind down and prepare for sleep. This could include activities such as reading, meditation, or listening to soothing music. Third, make sure your bedroom is optimised for sleep by keeping it dark, cool, and quiet. Finally, avoid stimulating activities before bed, such as watching TV or using your phone, as these can interfere with your sleep.
By following these tips and getting enough sleep, you can support your weight loss journey and improve your overall health while on the System 20 diet plan.
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Frequently asked questions
The System 20 diet plan is an intermittent fasting plan created by Dr Oz. It involves eating between 11 am and 7 pm daily, with meals consisting of a palm-size serving of lean protein, half a cup of beans, and one cup of greens.
Meals on the System 20 diet plan consist of a palm-size serving of lean protein, half a cup of beans, and one cup of greens. The plan also includes a plant-based option, with tofu or extra beans as your protein. Optional extras include herbs, spices, apple cider vinegar, more veggies, and small amounts of healthy flavour-boosters like olive oil, cheese, and nuts. You can also enjoy berries daily and have a cheat day each week.
You can freely sip water and unsweetened tea all day. Coffee with one to two tablespoons of MCT oil pre-brunch and a daily cocktail with one ounce of clear alcohol, seltzer, and lime are also optional.
The System 20 diet plan is not suitable for those with a history of eating disorders, pregnant women, or type-1 diabetics. It is always recommended to consult a doctor before trying any new diet plan.
