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
2 eggs
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
Grapes
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
10
almonds
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
1 lemon
1 orange
1 peach
1 strawberry
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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this week's quiz
and return on Saturday
for the answer.
Thank you for making
Watching Dr Oz a success!
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