A diet that is inspired by the principles of Paleo (no cereals and legumes), focusing on quality proteins and a low-carbohydrate regime to lose 2-3 in two weeks and one size in a month.

It is the new diet of Dr. Oz, which in his American show he renamed with the name of Total 10 Rapid Weight Loss Low-Carb diet: that is the Total 10 low-carbohydrate weight loss diet. The foods to avoid are alcohol, sugars , cheeses (some dairy products allowed), cereals and legumes.

In summary, this is a fast fifteen day low carb diet that we can possibly do for another two weeks with a little trick. As it lasts a short time, it has no consequences despite the increase in protein. But it has many advantages if we are good at replenishing carbohydrates little by little. In addition to weight loss, we will have less hunger for sweets and less hunger in general.

This is what Dr. Oz’s new fast low-carb diet is all about.

Total 10 Rapid Weight Loss plan: the easy low-carb diet

Breakfast: A cup of hot water with the juice of half a lemon.

Protein shake: blend together a teaspoon of almond butter (you can find it from the bio) or 10 whole almonds with two tablespoons of whey protein (whey protein) to the taste of our choice or 150 grams of skimmed Greek yogurt, a teaspoon of cocoa bitters, a teaspoon of flax seeds, half a banana, 200 ml of skimmed or light vegetable milk, a few ice cubes.

Alternatively: a 150 g pack of low-fat Greek yogurt or skyr or low-fat quark with 150 g of chopped apple or pear, a teaspoon of flax seeds and 10 almonds, plus a 10 g cube of 85% and a half dark chocolate glass of skimmed or vegetable milk with coffee and stevia.

Alternatively: A protein shake with half a banana and a scoop of whey of your choice, plus a fried egg in a teaspoon of coconut oil and a tablespoon of toasted sunflower seeds, a cup of green tea.

Lunch: a plate of minestrone with only green vegetables (broccoli, rocket, cabbage, chicory, beets, spring onions, spinach), without potatoes or legumes, plus two eggs or one and a half pounds of turkey breast type Aia or Rovagnati light or one canned tuna in brine or 100 grams of diced tofu. A sugar-free digestive herbal tea.

Dinner: 150 grams of fish including cod, hake, sea bass, plaice or squid, octopus, mussels, shrimps, or a pound of grilled veal steak or a pound and a half of chicken breast or a large box of natural tuna or mackerel or 100 gr of bresaola or 150 gr of cottage cheese. Plus
– a bowl of mixed salad dressed with lemon and a tablespoon of oil or a plate of grilled or raw vegetables seasoned with a teaspoon of oil, salt, pepper, a teaspoon of flax or sunflower seeds. A sugar-free digestive herbal tea.

Snacks: It is possible to have two snacks. One: 100g of sliced ​​apple with a teaspoon of almond butter or 10 almonds or 15 pistachios. In place of the apple are ok: pear, orange, mandarins and kiwi. Two: 8 walnut kernels or alternatively a quarter of avocado (70 gr).

After two weeks of this diet, we make a day back to carbohydrates but low in fat.  We then reintroduce cereals and legumes for a day.

Breakfast with a fruit, a slice of toast with a teaspoon of jam, a glass of skim milk, coffee or tea.
Two fruit snacks (one fruit of your choice).
Lunch with 80 gr of al dente pasta or basmati rice with simple sauce or plenty of vegetables and a teaspoon of oil to season everything and a level spoonful of cooked legumes.
Dinner with 100g of meat or fish or two eggs and 50g of toast or 170g of roasted potatoes, plus plenty of vegetables with lemon juice but no oil.

After this carb day, we can resume Dr. Oz’s easy low carb diet for another two weeks.

The following month, let’s limit ourselves to taking an extra portion of fruit and eliminate the oil seeds (almonds, flax seeds, sunflower seeds) plus 50 grams of bread for lunch or dinner, leaving us one day a week to eat freely.
From the second month on, we add a moderate portion of pasta or rice to lunch.