90 day diet for effective weight loss


  • Foods to avoid on the 90 day diet
  • Foods that should be included in the 90-day diet menu
  • 90 Day Diet Exercise Guidelines

Are you looking for a program to help you shed those unwanted pounds? Dr. Oz’s 90 Day Diet has been featured in many health programs as well as the Oprah Winfrey Show. This program is based on food choices and moderate physical training with a few twists.

This diet program focuses on healthy lifestyle changes. The first area of ​​change is nutrition, specifically what to avoid or not put into the body and what to include regularly in your daily or weekly nutritional intake. An equally important component of Dr. Oz’s strategy is physical activity, which includes cardio strengthening, toning and stretching.

Foods to avoid on the 90 day diet

According to Dr. Oz, there are specific foods that make us age faster and get sick younger. There are many foods to avoid on the 90 Day Diet that can be harmful to our body, such as:

  • Sugar: According to this diet, white sugar alone is one of the main reasons people crave sweet things all the time. It’s best to combine sugar with fiber – like jam on whole grain bread. When combined with complex carbohydrates, proteins and/or healthy fats, sugar absorption is regulated and appetite is not increased because the insulin response is more moderate;
  • High fructose corn syrup: The biologically high fructose content of corn syrup activates the function of a hormone called leptin. This is not good for the body, since leptin is responsible for appetite control;
  • White flour: This is a highly refined and processed food ingredient, stripped of all the beneficial ingredients available in the whole grain from which it is derived. It is extremely important for the diet to choose whole wheat and whole grains, fiber and other nutrients, including the essential B vitamins;
  • Saturated fat: Saturated fat comes mainly from animal products. This includes meat as well as dairy products. These foods also contain cholesterol. Other sources of saturated fat include fried foods and some baked goods. Plant sources include palm oils and refined coconut oil. They are extremely harmful to the arteries and heart muscle;
  • Hydrogenated fats: When different fats undergo the hydrogenation process for a longer shelf life and preservation, trans fatsare formed . Dr. Ozclaims that these trans fats are as dangerous to the arteries and heart muscle as saturated fats.

Foods that should be included in the 90-day diet menu

  • Healthy oils: olive oil, canola oil, flaxseed oil, sesame seed oil, and grape seed oil are healthy choices;
  • Nuts: Almonds, hazelnuts, walnuts should be eaten raw, because heat and frying cause damage to the healthy fats in them and many of the benefits for the body are lost;
  • Pomegranate: One of the most popular health foods, this fruit is loaded with antioxidant properties that protect against cancer and the effects of aging. Eat whole pomegranates with their edible seeds or 100% pomegranate juice;
  • Spinach: This green vegetable is packed with antioxidants called carotenoids, green leafy vegetables fight macular degeneration, a common disease of aging. Healthy spinach is loaded with folic acid, important for brain and organ function;
  • Tomato sauce: Dr. Oz says that during the 90-day diet , 10 tablespoons of tomato products should be consumedeach day. The reason for this somewhat strange instruction is the well-studied positive effect of lycopene against free radicals. Lycopene is also known for its ability to protect against prostate cancer in men;
  • Garlic: In addition to its role in supporting good gut bacteria, there is evidence to suggest that garlic can reduce the risk of many types of cancer and promote healthy arteries;

90 Day Diet Exercise Guidelines

Dr. Oz has clear recommendations regarding physical activity on the 90 Day Diet . During this diet, it is mandatory to walk at least 30 minutes a day. He also recommends yoga and strength training.

You might be wondering why this diet doesn’t focus solely on weight loss. In fact, Dr. Oz’s 90-day diet isn’t just about shedding extra pounds.

It is also focused on antiaging and general disease prevention. In fact, Dr. Oz’s point here is not to present a diet plan for weight loss. Its goal is more proper nutrition with weight loss simply as a natural result.


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