You on a Diet: What You Need to Know


In general, the lifestyle changes recommended by Drs. Oz and Roizen in "YOU: On a Diet" are a solid way to melt away fat and set yourself on a path of healthy eating and physical fitness. There are some drawbacks to be aware of, however, as with any diet.

While some may see this as a benefit, others may find a diet that encourages a bit of menu monotony to be a red flag. "YOU: On a Diet" recommends starting each day with a healthy breakfast to kick-start the metabolism, and suggests finding a couple of items for breakfast and lunch that you can make a habit. For some people, this limitation works because it eliminates the overwhelming number of choices available. But it's important to be aware that nutritional monotony might increase the risk of developing nutritional deficiencies, depending upon what you limit yourself to for breakfast and lunch.

Be smart about how you put your plate together. Choose healthy fats including monounsaturated, polyunsaturated and omega-3 fatty acids like those found in avocados and olive oil; whole grain breads and cereals; fruits and vegetables for antioxidants; essential vitamins and minerals; and low-fat dairy. If you're eating well-balanced meals for breakfast and lunch, it's OK to repeat those same menu items day in and day out, but be sure those meals are nutritionally well-rounded.

Menu monotony may lead some people to stray from a diet. If you're eating oatmeal for breakfast every morning and steamed salmon every day for lunch, you may not look forward to the same old meal and may give in to cravings. But the five things that aren't allowed in this new lifestyle aren't meant to deprive anyone of good, tasty foods. Consider pancakes, for example. While run-of-the-mill buttermilk pancakes can't be part of this new lifestyle, something like oatmeal blueberry or whole wheat apple cranberry variations can. Be open to a variety of foods, and you may find you really don't miss the foods you used to rely on.

More Great Links


  • Brain, Marshall. "How much sugar in soda?" Science on the Brain. (July 22, 2011)
  • Casey, John. "The Hidden Ingredient That Can Sabotage Your Diet." 2005. (July 22, 2011)
  • Centers for Disease Control and Prevention. "Body Measurements." 2009. (July 22, 2011)
  • Hellmich, Nanci. "Belly full of danger." USA Today. 2003. (July 22, 2011)
  • Jampolis, Melina. "Expert Q&A. Is it OK to eat the same foods every day?" CNN. 2009. (July 22, 2011)
  • Mayo Clinic. "Trans fat is double trouble for your heart health." 2011. (July 22, 2011)
  • Oz, Mehmet. "YOU: On a Diet Basics." 2008. (July 22, 2011)
  • Oz, Mehmet C., and Michael F. Roizen. "Follow the New Rules of Weight Loss." RealAge. (July 22, 2011)
  • RealAge. "YOU: On a Diet." (July 22, 2011)
  • Skarnulis, Leanna. "Are You Stuck In an Eating Rut?" 2004. (July 22, 2011)
  • The Dr. Oz Show. "The YOU: On a Diet Shopping List." 2009. (July 22, 2011)
  • The Dr. Oz Show. "You: On a Diet Basics." 2009. (July 22, 2011).
  • Ward, Elizabeth M. "Fat Facts: Good Fats vs. Bad Fats." WebMD. (July 22, 2011)
  • Zelman, Kathleen M. "The Truth About White Foods." WebMD. 2010. (July 22, 2011)
  • Zelman, Kathleen M. "You: On a Diet: The Owner's Manual for Waist Management." WebMD. 2009. (July 22, 2011)

More to Explore