Original Airdate: February 3, 2012
Dr. Oz's Fat-urday: The Day to Cheat on Your Diet
- Dr. Oz gives viewers permission to cheat on their diets
- The Fat-urday Cheat Plan Rules to lose weight and eat favorite foods
- Fat-urday meal plan
- Cheat on your favorite cheat foods with snack recommendations from Dr. Oz
- Cheat your age and look younger
- The right jeans can help you look as much as 10 pounds smaller
- Guilt-free cocktails
Dr. Oz has a new word, created just for viewers, to give you permission to cheat on your diet: Fat-urday. He says people who cheat on their diet lose more weight. Too good to be true? Maybe, but read what Dr. Oz has to say about deprivation and cheating while losing weight and make your own choices.
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Dr. Oz's Fat-urday: The Day to Cheat on Your Diet
Today, Dr. Oz is telling viewers to cheat on their diets. He says people can cheat without feeling guilty and without harming their health. One day a week, says Dr. Oz, you can have your favorite treats even if they don't fit within your diet and still lose weight. In fact, he says that cheat on your diet can help people breakthrough weight loss walls and get the metabolism revved up to burn fat.
Three women volunteered to try Dr. Oz's Fat-urday program and with his permission they indulged in all their favorite diet sabotaging foods for one day.
Each woman was invited to The Dr. Oz Show studio for this episode to share what they ate and how they felt on Dr. Oz's Fat-urday program.
On their Fat-urday, the ladies kept track of what they ate and Dr. Oz totaled how many calories they consumed. Linda ate 3217 calories, Jennifer ate 3362 calories, and Michelle ate 2508 calories. Those are more calories than what Dr. Oz would like them to eat but he wanted to prove a point.
So there's a catch to this Fat-urday thing – there's always a catch, right. There are some rules to follow on Dr. Oz's Fat-urday program. Dr. Oz wants women to have their Fat-urday but to do it right to support weight loss goals and overall health.
Dr. Oz Fat-urday Cheat Plan
Dr. Oz has a plan for cheating on your diet. People who cheat on their diet actually lose more weight, said Dr. Oz. You can't cheat every day, but cheating every once in a while will help to stimulate the thyroid gland and to take away those temptations and cravings. If you're told not to eat pizza, you're going to want it even more. Knowing that you can cheat and when you can cheat makes dieting the rest of week even easier.
Dr. Oz Fat-urday Cheat Rule #1: Choose Your Fat-urday Cheat Day
Dr. Oz said to figure out a day that works best for you to cheat, and to cheat right. Make sure there are at least 5 days between cheat days. That means you can have up to 2 Fat-urday cheat days in a week.
Dr. Oz Fat-urday Cheat Rule #2: Eliminate Binge Temptations
Don't make Fat-urday a binge day, said Dr. Oz. Location can be a big temptation. Dr. Oz said to avoid the following [some were found on DoctorOz.com]:
- Avoid dating in your car
- Avoid eating while walking around the house
- Avoid eating while standing at the kitchen sink or the refrigerator
- Avoid eating straight from a bag or container
The key to Fat-urday Cheat Rule #2 is to sit down and enjoy your meal.
Dr. Oz Fat-urday Cheat Rule #3: Have a Fat-urday Schedule
If you're going off your diet for a day then you still need structure. Dr. Oz said to stick to a plan of eating 3 meals and 2 snacks on your Fat-urday and to target different cravings with each meal so you fulfill your cravings and can get more success out of your hard work the rest of the week.
Dr. Oz Fat-urday Meal Plan
Take out the emotional hang-ups around cheating with your favorite foods to the enjoy the food more, let go of the temptations and cravings all which can help you succeed on your diet the rest of the week. Dr. Oz said calories in the foods featured in the Fat-urday meal plan will blow your mind with how few calories you're eating.
Dr. Oz Fat-urday Breakfast: Eat Your Cheat Fat
Dr. Oz wants you to have a breakfast wrap as part of his Fat-urday meal plan. He says to make a bacon and egg sandwich wrap and there's no need to eat only whites, Dr. Oz said he doesn't believe in separating out the egg yolk. Choosing turkey bacon that is more lean than pork allows you to enjoy the bacon without sabotaging as much as you think. This wrap provides protein and flavor to satisfy the pallet and the brain.
Fat-urday Breakfast Fat Wrap
2 stripes of turkey bacon
1 whole wheat wrap
Dr. Oz Fat-urday Morning Snack: Eat Your Cheat Salt
Salt cravings drive us to foods that pack on the pounds, explained Dr. Oz. Soft cheeses are higher in calories however brie and goat cheese are soft cheeses that don't have a whole lot of calories. Dr. Oz said to get your salty food early in the day and drink your water so that by the end of the day the excess water in the body will have been released before bedtime. Give into the salt craving and get the craving out of the way early in the day and early in the week.
Dr. Oz Fat-urday Salt Snack
1 ounce brie or goat cheese
7 whole grain crackers
Glass of water
Dr. Oz Fat-urday Lunch: Eat Your Cheat Carbohydrate
Turn on the thyroid gland and fire up the metabolism with a carbohydrate lunch that you eat at, or around, noon. Dr. Oz has designed a pizza lunch that features protein, whole grains, and as many and as much veggies as you can pack on.
Dr. Oz Fat-urday Lunch Pizza
1 slice of whole wheat pizza topped with grilled chicken and veggies
Dr. Oz Fat-urday Afternoon Snack: Eat Your Cheat Sugar
Sugar is very addicting and when eaten has a powerful reaction on the brain by providing an instant energy boost. After lunch, many people experience a dip in energy, often caused by stress. Enjoying a yogurt snack can give the energy we look for in higher calorie snacks.
Dr. Oz Fat-urday Sugar Snack
½ cup frozen yogurt
Dr. Oz Fat-urday Dinner: Eat Your Cheat Protein
Steak and fries on a diet? Oh my! Dr. Oz said choosing the right cut of steak and the right fries is the key to this Fat-urday meal. Instead of potato fries, Dr. Oz says to use a root vegetable as fries. Carrots, rutabagas, and parsnips are all great options for veggie fries. Many restaurants serve root veggie fries and many varieties of root veggie fries are available in the frozen section of your grocery store. Bake the root veggies with a little spray oil and enjoy.
Dr. Oz Fat-urday Steak and Fries Dinner
4 ounce lean strip steak
Root veggie “fries”
Dr. Oz had the entire Fat-urday Meal Plan laid out on one table before him and the four ladies who participated in the challenge. Surprisingly, the entire day's worth of food totaled only 1,379 calories. For women to lose weight, Dr. Oz explained, they need to consume between 1,500 and 1,600 calories. The Fat-urday Meal Plan provides all the day's calories with a little wiggle room for a little extra too.
Every other day, you should eat around 1,500 and even if you eat as much as 1,800 calories one day a week you can stay within an ideal calorie count and lose weight. Dr. Oz said this weight loss plan will allow people to let go of the stress surrounding what you can and can't eat and calorie counting.
The Fat-urday weight loss plan gives the freedom to get you where you want to go in life, explained Dr. Oz. Many watching this episode may be saying they've done everything imaginable to lose weight and nothing works. Dr. Oz says this will work.
Dr. Oz Cheat on Your Cheat Foods
Four women from the audience share their favorite cheat foods and Dr. Oz shows them a lower-calorie snack food with all the features of their cheat food. Cheat right, explained Dr. Oz, and you won't fall off your diet truck. Find the fix that fits your cravings from the recommendations below and you can stick to your weight loss goals.
Dr. Oz Cheat on Your Potato Chips
Instead of potato chips, Dr. Oz recommends Taro Chips by the Terra Chip company.
Dr. Oz Cheat on Your Chocolate
If you can't give it up, then eat it right. Dr. Oz said he always knew he couldn't give up chocolate so he stopped trying. Instead, he found chocolate that would support his health while satisfying his sweet tooth.
Dr. Oz recommends dark chocolate with chili peppers. The sweetness of chocolate is combined with the with the kick of chili peppers which awakens the taste buds and allows you to appreciate what you're eating. Capsaicin from the chili peppers turn on the cells to rev up the metabolism. The satisfying flavor of both the dark chocolate and the chili peppers create the ability to self-limit.
Both capsaicin and dark chocolate provide health benefits including support for heart health.
Dr. Oz Cheat on Your Cookies
Sweets are a big temptation for many people. Dr. Oz recommends Lucy's Gluten-Free Cookies. Three of Lucy's cookies are only 130 calories and they come in a variety of flavors including cinnamon, chocolate, and oatmeal.
Dr. Oz Cheat on Your Ice Cream
If it's ice cream you want, Dr. Oz recommends green tea ice cream. He explains that green tea ice cream contains polyphenals which are great for the heart, caffeine to boost metabolism, as well as antioxidants. [Because of the caffeine content, you may want to make this a day time treat instead of a nighttime treat.]
Dr. Oz Cheat Your Age and Drop a Decade
It's the number one complaint Dr. Oz keeps hearing, that you look older than your actual age. Dr. Oz asked women what their concerns are about their age. These women were asked to participate in a game to see if people can guess their actual age by seeing one picture. The Dr Oz staff took photos of the women and showed them to people in New York asking to guess her age.
One woman who volunteered her photo for this game was invited to The Dr. Oz Show. Her actual age was 42. People in New York guessed her age 53, that was an average of all guesses. The public thought she was about 9 years older than her actual age.
Dr. Oz asked her, what about her appearance makes her look older than her actual age? She replied that eyes make her look old. The wrinkles around the eyes, she says, make her look older than her actual age.
Dr. Oz Cheat Your Age: Eyes
For the eye area, Dr. Oz recommends argireline cream with a 5-10% concentration of argireline. He explains that the cream will give a bit of a stinging feeling with the end result of a botox-like eye life at home.
Dr. Oz Cheat Your Age: Under-Eye Bags
For under-eye bags, Dr. Oz first recommends an over-the-counter antihistamine. To that he also recommended parsley tea. Parsley tea, Dr. Oz explained, is a natural diuretic that when made into a tea can help the body to remove excess water. When the tea bags are placed on the eyes, he said, they can help to get rid of dark under-eye circles. Brew the tea, drink the tea and use the tea bags as an eye mask.
Dr. Oz Cheat Your Age: Saggy Neck
Dr. Oz has talked about retinol cream on previous episodes and about their value in reducing the appearance of wrinkles. He explained that retinol is great for all over the face but to only use retinol cream on the neck once a week, building up to three times a week.
Dr. Oz Cheat Your Age: Dull Skin Tone
To improve dull skin tone, Dr. Oz recommends an exfoliating mask. He says to use natural ingredients to bring the shine back to skin. This is a secret that many people have never heard of. Mix 1 large tomato, 2 teaspoons of sea salt, and ½ teaspoon of raw honey. Massage the mixture on the face, letting it sit for 5 minutes.
Acidity in tomatoes exfoliate the skin, the sea salt provides a rough texture to the mask, and honey acts as an emollient to bring moisture to the skin.
Dr. Oz Cheat Your Jeans and Look 10 Pounds Lighter
Cheat unwanted pounds and look a size thinner in your jeans with these cheats from celebrity stylist June Ambrose, [who just launched her blog: The Juniverse.] Ms. Ambrose says style is all about size and proportion. Most women, she explained, buy jeans that are too small which end up pinching in the wrong place.
Ms. Ambrose worked with women from the audience to address their style and appearance concerns with jeans that fit and flatter their bodies.
Dr. Oz Cheat Your Jeans Make-Over #1: Wants hips to look smaller
The first member of the audience was wearing tight jeans with pockets and contrast stitching that accentuated the parts she wanted to downplay. Ms. Ambrose said the best jean for her is one without contrast stitching, no pockets, in a dark wash.
The after picture was much more put together. The audience member said she loved the way the jeans made her trifecta – hips, butt, and thighs - look better. She wore a pair of heels to complete the look and provide a longer look to her legs.
Dr. Oz featured jeans: Not Your Daughter's Jeans Lift and Tuck Technology available in department stores [and online] for $104.
Dr. Oz Cheat Your Jeans Make-Over #2: Wants thighs look smaller
The before picture for the second make-over was described by Ms. Ambrose as being the wrong color jeans for her shape with pockets the emphasized the thighs, the exact area she wanted to look smaller.
Ms. Ambrose said she likes clean and simple shapes to create the perfect shape in jeans. She chose a jean without front pockets in a dark wash with a mid-rise. A dark wash jean, Ms. Ambrose explained, is a woman's go-to jean for all occasions.
Dr. Oz featured jeans: Yummie Tummie Jeans Slimming Mid-Rose Boot Cut jean [starting at $168 online].
Dr. Oz Cheat Your Jeans Make-Over #3: Wants to feel comfortable
A low-rise jean, explained Ms. Ambrose, may make you feel younger but they also pinch and cut the body into different proportions which is not flattering nor comfortable. The audience member said at age 30 without kids she feels uncomfortable in her body and especially in her jeans, muffing-top and all.
Ms. Ambrose, said the secret to a great fit on her body is a dark wash jean in a boot cut with no flaring. In these new jeans, the make-over candidate said she felt great and even liked the way her tush looked.
Dr. Oz featured jean: Michael Kors Jeans Mid-Rise Boot Cut, $79 at department stores.
Dr. Oz stated that life is a path toward health and that may mean trying on many, many pairs of jeans until you get the right fit.
Dr. Oz Cheat on Your Cocktails
There's no better way to end a cheat day than with cocktails, said Dr. Oz, and you can have your cocktail without ruining the diet. The key to a low-calorie cocktail, says Anthony Caporale, food and drink expert, is to use fresh fruit and no added sugar.
Dr. Oz Guilt-Free Cocktail #1: Guilt-Free Margarita
Typically, a margarita calls for sour mix which is loaded with sugar. Use lime juice instead for acidity and the sour flavor. Mr. Caporale uses pear juice to sweeten and orange zest to replace triple-sec in this margarita.
Makes 1 serving: 90 calories
1 oz jalapeño tequila
1/2 oz pear nectar
1 lime, juiced
1 tsp orange zest
In a cocktail shaker half-filled with ice, add the four ingredients. Shake until the tin is frosted. Strain into a rocks glass filled with fresh ice. Garnish with a lime wedge on glass rim.
Dr. Oz Guilt-Free Cocktail #2: Skinny Sangria
Sangria is like a candy bar unless you use this recipe from Mr. Caporale. The beauty of sangria, explained Mr. Caporale, is that you can keep adding all the fruit you like to provide texture and color. Honey is the sweetener in this drink that provides sweetness and flavor without a ton of calories.
Makes 1 serving: 170 calories
3 oz Pinot Noir
1/2 oz pear vodka
1 tsp orange blossom honey
1 oz rosé sparkling wine
Thinly slice the lemon, orange, peach and strawberry. Place 1 slice of each fruit into a Collins glass and fill with ice. In a cocktail shaker half-filled with ice, add the wine, pear vodka, and orange blossom honey. Shake until the tin is frosted. Strain into a prepared glass over ice and add the rosé sparkling wine. Serve with a straw.
[Here's a third cocktail that is listed on DoctorOz.com but not discussed on The Dr. Oz Show today:
Dr. Oz Guilt-Free Cocktail #3: Pomegranate Martini
Makes 1 serving: 190 calories
1 oz citrus vodka
1 oz vanilla vodka
2 oz unsweetened pomegranate juice
1/2 oz natural sugar substitute simple syrup
In a cocktail shaker half-filled with ice, add the ingredients. Strain into a martini glass. Garnish with a lemon twist.]
Dr. Oz Bonus Tips! Dessert Cheat
One more cheat for today's episode. Dr. Oz recommends to try an all natural fat-free whipped topping like Tru Whip for a dessert cheat. [Click here to visit the Tru Whip website where they often have coupons!]
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