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Jan. 1, 2025 - Dr. Oz Podcast
42:47
Day-Off Diet Tips: Fat Burning & Meal Planning! | Dr. Oz | S7 | Ep 84 | Full Episode
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Wait your way through the holidays.
Now, it's the new year and you're ready to lose weight for good.
Introducing the Day Off Diet.
Six days on, one day off.
The best part of this plan?
You can have your cake and eat it too.
The Day Off Diet.
Coming up next.
We'll save lives two days.
We'll save lives two days.
Get ready for a fresh start and leave the sins of 2015 behind because today I'm revealing my biggest weight loss plan to date.
Celebrating, it's big.
This brand new plan has been three years in the making, building off some of the most successful diet plans out there, incorporating new science from top weight loss experts from across the globe.
We also polled 1,000 Americans to find out what you need and want in a diet.
It's the first survey of its kind, and we used the exact same techniques used in political campaigns.
Then we road-tested our plan for ease and maximum results.
That is called the Day Off Diet.
And I love the concept that it represents.
And for the first time ever, you're getting what you asked for.
A day off, the splurge that you get to pick every week.
Today, you're going to find out what you can eat for breakfast, lunch, dinner, and snacks.
It's all figured out for you so you don't have to do any work.
Then, why do we give you a day off?
In fact, why is it so crucial to jump-starting your weight loss and keeping it off long-term?
And if you think you're stuck in a fat storage mode, today I've got the reason why you're stuck and how to become a fat-burning machine instead.
But first, it's the diet you've all been waiting for.
The Day Off Diet has been created for you, and it's designed to give you the best results you've ever had.
Take a look.
We built this diet for you, and for the first time ever, it includes the number one thing you requested, a day off.
Now, with the ability to take a day off every week, you will never have to give up the foods you love, and you will never feel deprived.
Whether you want to lose 5, 25, or even 100 pounds, you pick the day off.
You see the results.
And when it comes to the six diet days, you'll get a customized meal plan package For breakfast, you'll have a choice of eggs with a side of fruit or an almond butter banana smoothie.
Lunch and dinner offer you a variety of great choices, tantalizing dishes such as grilled chicken with a side of sweet potatoes or salmon and whole grain pasta.
You can also eat an unlimited amount of veggies whenever you want.
We did the work so you don't have to.
Shopping lists, recipes, and for the first time, a robust online community to support you every step of the way.
Plus, you'll find bonus tips in this month's issue of the Good Life magazine.
With the day-off diet, you can finally have your cake and eat it too.
Now, for the last three months, my teams on both this show and the Good Life magazine enlisted over 600 people to try out this plan for you.
In fact, the entire audience here, this entire audience is filled with them.
And so far together, they have lost over 1,300 pounds.
And now you can join them!
to measure how effective the day off diet is in the real world we wanted to get real feedback from real women just like you So we took 600 women from all across the country, each with a different age, size, and weight loss goal, divided them into 3 separate test groups, and put them on our plan.
The first group tested the plan long term by spending 10 full weeks on the diet.
Our second group tested it out for 6 weeks.
Our third and largest group, nearly 400 women, tried it for rapid weight loss, dieting just two weeks, and their results were nothing short of astounding.
So how much weight did each group actually lose?
Let's find out.
While road testing this plan, our research showed that you can lose up to seven pounds in the first week, then an average of two pounds per week afterwards.
They also joined forces with one of the country's leading research firms to create the Great American Weight Campaign.
It's the first of its kind poll to help you find out what you really want in a diet.
And in it we ask, how many of you say you dread a diet?
Think about that answer.
You know what?
72% of you, three out of four of you said, yes, that is changing today, my friends.
The Day Off Diet is designed to give you hope on your weight loss journey.
In fact, this entire audience, full of great examples, because everyone here in the audience has been on this diet.
They have lost weight, and they gave us their feedback.
We use that feedback to actually improve the program so it works even that much more effectively.
It's that much more doable long-term.
So, just a couple questions.
How much weight have you lost?
Just quick numbers.
Ten.
Ten.
Fifteen.
Fifteen.
Again, different amounts of time for folks who've been on it.
Seven.
Ten.
Ten.
How about you guys?
Four.
Four.
Ten.
Sixteen.
Eleven.
Twelve.
Twelve.
I can keep going.
And we collected all this data from 600 people, but I'm going to talk to maybe three people, if I can, in the audience, just to get some more texture of how this worked for you.
So, Allison, what success have you had on the diet?
I've lost 15 pounds.
I absolutely love the diet.
And it's really easy, totally easy to follow.
And it doesn't feel like a diet.
That's how it works.
Because diets have the word die in them.
And you have the day off, which is key.
Because you can eat things that you don't normally get to eat on a diet.
And that's one of the big reasons we've realized, both psychologically.
But I'm going to talk about that.
There's some physical reasons you actually want that day off as well.
Rose, what did you like the most about the diet?
I lost 24 pounds.
And thanks to you!
In six weeks!
I've been trying to lose his weight for the last seven or eight years, and it's been a hassle.
But what I love about this is the day off, it doesn't even seem like a diet.
It seems like a new way of eating, a new lifestyle, just the beginning.
And thank you.
Well, thank you for doing it.
Thank all of you for being part of it.
Without your feedback, it wouldn't have happened.
We've had millions of people give us feedback on these diet plans by taking them, using them, and talking about them.
So it's good to have it firsthand so we can make it better and better.
Let's walk through the plan step by step.
This is really important.
I want you to know exactly what you can expect.
And I asked Tracy to come here from Savannah, Georgia.
She's a mother of three.
Thank you.
She has lost 22 pounds so far in 10 weeks.
Yes.
This is the after version of you.
Yes.
So walk me through your program.
How would you start your day?
What's the first thing you would do?
I'd get up in the morning and start with breakfast.
And instead, I'm not a coffee drinker.
And I've drank lemon water my entire life, you know, in restaurants.
Yep.
But this is the first time I've had hot water with it.
And I kind of got into this the last two weeks of the diet.
And it's good.
Good way to start the morning.
So hot water with lemon juice, something that's talked about a lot.
It really works because it wakes up your liver, your digestive system, stimulates your GI tract, improves your body's ability to absorb nutrients, which is what you want.
You want your gut working with you, not against you.
And psychologically, it's really important.
And it tastes good.
It tastes good.
It tastes good.
But it reminds you that you're breaking the impulses that used to hold you chained down.
Right.
If you do this first thing in the morning, you're not starting a bad habit first.
No.
All right, come on over.
Next breakfast.
You can drink your breakfast.
You can eat your breakfast.
Your choice.
I prefer to eat.
You prefer to eat?
I prefer to eat.
Over here, I've got eggs and some Greek yogurt with some fruit.
That's a pretty reasonable morning.
Were you hungry if you ate this?
No, but mostly I did omelets.
And doing omelets, I do spinach now.
And maybe some little slices of tomatoes.
Well, whether you're eating it or you're drinking it, and here's how you drink it.
The smoothie recipes will all be there.
But either way, you've got lots of protein.
Yes.
And these breakfast meals have to have protein in them.
They both have about 25 grams worth, and that 25 grams of protein will increase your success throughout the day.
It keeps you from getting hungry.
Yeah!
Decrease your cravings!
Yes, it does.
So you're satisfied.
Now, for lunch and dinner, a couple rules.
You're going to build your own.
And they're simple.
You're going to use, specifically, non-starchy veggies, protein, and complex carbs.
So let's start with non-starchy veggies.
Here's what they look like.
You can choose any of the over 40 vegetables you put on our list.
Unlimited amounts.
I'll say it again.
Unlimited.
As much as you want.
It adds volume to your meals.
You will not gain calories, right?
Simple to do.
Then you add to that protein.
Protein.
So I gave a bunch of examples here.
What would you do typically?
Grilled chicken or grilled fish.
Easy to do.
Real easy to stick to this.
The hard part was cutting out the red meat a little bit.
These tend to be calorically more helpful.
They are.
And you only want six ounces.
Again, you can't have, you know, you can't eat the whole turkey.
No, no, no, no, no, no.
Six ounces of it.
Cut it.
Portion control.
And then walk me through the complex carbs, because this is something that most people are surprised we allow.
You allow two servings a day, put them half between dinner and lunch most of the time, and just get it on the same page.
There's some legumes, right?
Lentils and chickpeas.
Chickpeas are awesome in a salad, too.
Yeah, and I like to roast them, actually, as well.
Then you have starchy veggies, corn, peas, squash, sweet potatoes.
Love sweet potatoes.
This was hard.
Why?
Down south because we usually drown them in butter and brown sugar.
And I kind of got fussed at it Thanksgiving for not putting all the marshmallow stuff on top.
Did you beat them back?
They're so spoiled.
We're doing healthy this year so we just cut it up and put I can't believe it's butter on them instead of butter.
I think it's a very smart way to go.
And they were good.
They were very good.
Just roast them in the oven.
We do that in our house too, by the way.
Okay, I'm glad.
And it works.
I'm glad.
And then, this is a big deal.
You guys really want your whole grains.
These carbs generally aren't allowed on programs like this.
Were you surprised to have availabilities like this?
Yeah, I was thought, you know, bread, this is what you're supposed to leave out of a diet when you eat.
And being able to make an actual sandwich At lunchtime.
And be able to enjoy it.
Instead of having to wrap it in lettuce or something.
Yeah.
It was good.
But there's a reason I decided to do this.
And again, we got a lot of feedback from people.
Okay.
But first of all, it allows you to get the kind of energy you might want.
Right.
Some carbohydrates.
But it allows you to get them in a steady stream.
So you have blood sugar levels that don't go up and down.
You didn't have the snacks.
The fiber helps.
Yeah.
And you don't feel hungry on this diet.
Usually breakfast, lunch, and dinner.
And after a while, the snacks kind of even go away.
Mm-hmm.
If you don't need them.
Because, I mean, you get busy, you're full.
You seem like a happy customer.
I am.
You did well.
Well, thank you very much.
Audience, you happy too?
When we come back, you'll find out how you can get a pizza, a burger, and even ice cream on this diet, and you'll still lose weight.
In fact, it'll help you do it if you do it the right way.
Planning your day off when we come back.
Woo!
We asked, how many of you believe the best way to lose weight is slow and steady?
69% of you said yes, while only 31% said no.
Coming up next, now that you know what to eat, it's time for the best part, taking a day off.
Plan your calendar now to pick one day a week you can eat anything you crave.
Lose the weight and still keep your life social and balanced.
Next.
So it's 5.40 in the morning.
He's been carrying a heavy secret for a long time.
And he tells me he's ready to make a big change.
So I'm curious what he's going through right now.
What's he thinking?
What he eats?
The meds he takes?
Why is he not sleeping?
All of that is what I want to find out about.
I also want to find out what is it that made now the right time to open up his life, to examine everything he's ever done.
All right, I think we're here.
We asked if you believe people are destined to be overweight from birth or if everybody has control over whether they are overweight.
25% of you believe people are destined to be overweight, while 75% of you said it's controllable.
It's the new year and you're ready to lose weight for good.
So today I'm revealing my day off a diet.
Now that you know what to eat, it's time to plan your days off.
You get one day a week where you are not on a diet.
You can eat anything you crave On that one day.
We've got some limits on it, but basically that's the rule.
In our poll, we asked how many of you say dieting is hard.
The answer?
I was shocked.
88%.
Just about everyone thinks dieting is really hard.
It can't be hard or it won't work.
So in order to make it easy, 600 people from around the country road tested this diet for you.
And many of them are following this audience today.
And I want to thank them again for giving us the feedback to continue to improve this.
Now one of those subjects, those volunteers, is Renotha.
She's been our go-to test queen, and she has lost 15 pounds so far.
So you really have been testing lots of stuff for us.
How does this compare to all the things we put you on and ideas we throw at you?
Well, clearly it's because of the day off, right?
I get a day off.
It's the best part, but it's also a critical part.
So walk me through on a calendar.
I made a little calendar here.
The days that you picked to take off.
Okay.
The days to cheat.
All right, so here we go.
Now, my church folk in the audience know that when you got second service, we have, okay, there's always food after service, you know, fried chicken, collard greens, macaroni and cheese.
So, of course, it has to be one Sunday.
I got to have my Sunday off, right?
And then, when, you know, there's a birthday or something coming up, you got to make sure you take that birthday off.
So, when my sister's birthday comes up January 31st, I got to make sure I take that off because we got to go out and eat, right?
Sure should get mad.
Okay.
You may think, you know, I'm just randomly picking dates up here, but frankly, that's the whole secret.
Absolutely.
It's a random choice that you control.
Around your schedule.
Yeah, because we kept on asking people about the things they don't like about diet.
It's feeling constrained.
We don't want constraint.
It doesn't work.
And then you start to fail because of that.
Now, there's one other thing that I learned.
This really surprised me.
We asked folks, how many of you think dieting is lonely?
I never thought about this as a doctor.
65%.
Two out of three people say it is.
So we actually created the day off diet.
You notice you put a bunch of these on church Sundays and birthdays so we can be social.
We celebrate around food.
We take that from people, you know what they do?
They say to heck with that.
I'm not enjoying this anymore.
Right.
I don't want to be the only one at church not eating the fried chicken and the macaroni and cheese that Sister Child's made.
You know she's 85 years old and she can make it good.
I'm going to travel.
I love you.
All right, Sandy's here from Harrison, Tennessee.
She has been on the diet for 10 weeks.
21 pounds she has lost.
How are you?
How about you?
When you first heard about this day-off concept, were you skeptical?
I was very skeptical at first because I am from the South.
And being from the South, everything is fried, even your sides and your desserts.
So I know that being on this diet is the best thing for me.
As you can see, I'm bringing sexy back.
You're bringing sexy back in a big way.
Come over here.
The idea of taking a day off throws up a lot of debate in medical circles.
And doctors get frustrated because we don't quite know how to process this, although we know fundamentally we need to give people some freedom like that.
Let me show everyone the scientific approach to a day off, how to think about it.
Your foods look like this.
You got some healthy things in the pink here and some, you know, sandwiches and, you know, burgers and pizzas that aren't so healthy, right?
Now, that's what normally happens.
Now, when you go on a diet, a normal diet, take all the junk out, put all the junk over here, get it out of your life.
You don't want to have that, right?
That sounds great in theory, doesn't it?
You got the good stuff there.
You got the bad stuff here.
Life's simple.
But it's not practical.
Doesn't work.
Not practical.
Your body says, you know what?
I'm not going to do that.
I want the bad stuff.
So, let's play out how we're going to make a deal with our bodies.
We can nudge the biology a blubber in the right direction.
What we're going to do on this day off diet, let's put it up there, is day one, you don't eat junk foods.
What happens?
You get more of these bad calories out of your body.
Day two, three, four, five, more of that junk here.
You've built up a huge deficit of calories, which is a good thing.
You don't want them in your body.
But your body at this point is going to say, I'm going to drive you crazy until you eat again.
And then you fall off the diet, right?
Instead, what we're going to do is plan it.
One day a week, we're going to take a couple of these bad things and eat them.
They go back onto us.
But because we still have a ton we didn't eat, what happens to our scale?
Watch.
The scale begins to crater down as far as you need to go as you lose the weight.
And here's the nice thing.
Psychologically, you're in a better place.
Am I getting this right?
Is that sort of how your mind thought about this?
It was.
And I felt a lot better after I started on a diet.
At first, mentally, I couldn't grasp it because diet, the word diet.
Oh, I know.
It's a terrible word.
After being on it, I started to feel so good.
And then the results of losing the weight.
And then just knowing that I could still have all the things that I love.
My dirty little secrets, the cheesecake, the pound cake, and my fried chicken, because I am from the South.
I have to have fried chicken.
The dirty big secrets, as you said.
Let me add up quick.
All right, when we come back, specific snacks that will kill your cravings so it's easier for you to succeed.
And you know what the best part is?
They are all flat belly foods.
Stay with us.
Ready to get started on the day-off diet?
Check out this month's issue of The Good Life magazine for exclusive bonus recipes, tips, and motivational tools to help you reach your weight loss goals.
What are you waiting for?
Coming up next, the final step in the day-off diet.
Delicious snacks you can indulge in, food that keep you from being hungry, and less stubborn belly fat.
Find out how these snacks can make dieting a lot easier.
Coming up next...
We asked you to tell us how important each of these reasons may or may not be to you when it comes to why you want to lose weight.
86% of you agreed that having more energy was a reason for losing weight.
87% of you cited living longer as an important reason for losing weight.
And 91% of all participants said being healthy was vital for losing weight.
We're back revealing my biggest weight loss plan to date, the day off diet.
Now one key component in any diet are the snacks.
And that's why the final step in the day off diet is to add MUFA snacks.
These are flat belly foods you can indulge in.
Now let's go over this again.
MUFA, what does it mean?
It stands for monounsaturated fatty acids.
Monounsaturated fatty acids.
A big word.
You actually know all these fats.
They're some of the most important foods we always recommend on the show.
But they will blast away your fat, especially stubborn belly fat, that keeps the body in the fat-butting mode, those MUFAs.
So on the day-off diet, you're allowed two of these MUFAs snacks a day.
And don't get caught up on calories here.
You want these nutrient-rich foods in your diet, even if they do have a little extra calories.
For example, you're going to choose nuts.
I talk about them all.
I love them because they work.
People who eat nuts lose weight.
Almonds, walnuts, cashews, pecans.
Pick the nuts you like.
The ones you love.
Pumpkin seeds and other seeds like that.
Sunflower seeds.
You also can make butters out of these.
For example, almond butters and cashew butters.
Pick the ones you love, and then they're the fats that come in natural forms that are so available to us these days.
Avocados and olives.
So pick the snacks you want.
Make them part of your diet twice a day.
Let me introduce you to Sharon.
She's lost five pounds in less than a week.
How are you?
Hi!
Thank you!
Congratulations!
So what got you on the diet?
Well, Dr. Oz, I'm a survivor.
I had a heart attack.
I had open-heart surgery.
Oh, yeah.
I see the scar.
Yes, I wear it beautifully.
And I'm here.
So one of the reasons for me doing the diet and actually just losing...
I lost five pounds less than a week.
So this is great.
And I'm excited.
So, let me show you a poll result that you might be interested in.
It surprised me.
We ask people whether they think they can eat until they're full or do they have to be hungry when they're done eating if they're on a diet.
Half of you think you can eat until you're full.
The other half think the opposite, that you have to be hungry all the time to know that you're losing weight.
Let me set the record straight here, guys.
No more confusion about this.
That's just not true.
You don't have to be hungry to be on a diet.
In fact, you shouldn't be hungry to be on a diet.
If dieting is hard, it will not work for you.
When you start to use these snacks, would that help you with your appetite?
Definitely.
Listen, these nuts over here, I love them.
The almonds, ladies, eat it.
I'm sorry, I have to have one.
The pistachios, that commercial on TV about the pistachios, definitely.
I took care of the hunger right away.
I mean, I was hungry before I had those two.
I'm full.
Let me show you why healthy fats like those MUFAs are so important, so vital for weight loss.
So put your purple gloves on.
And I brought you a stomach.
Oh my goodness.
That's my stomach last week.
Yes, but this is all of our stomachs most of the time because our stomachs are the root of a lot of problems.
And I'm talking about hunger problems.
They send hormones to us to tell us to eat more.
They start to growl.
That's what they're telling us.
But notice what's down here.
You see how it narrows out?
There's a little valve there.
Can you all see that?
Feel that.
Feel how thick that is.
That's called the pyloric valve.
The valve snaps shut.
When you eat some of those fats.
And that means the food can't leave your stomach.
When food stays in your stomach longer, you feel full for longer.
So it tells your brain, don't worry about it.
I'm okay.
I got it covered.
You don't have to eat right now.
That's why it works so effectively for your hunger.
That's why eating nuts and those healthy fats, whether you're on a diet or not, gets you to eat less.
You naturally, instinctively, your body will know to lose weight.
Alright, so at the end of the show, I'm going to tell you how to get all the tools you need to start the day off dive.
It's very straightforward to do.
Stay till then and you'll get to all those details as well.
We'll be right back.
Coming up next, we open up the day-off diet discussion to our Facebook community.
Your most important questions answered to help you lose the weight.
Plus, advice from our panel of top health experts who help make the diet a success.
Coming up next.
Bread.
It's an American staple.
It has turned into a public health enemy.
A better alternative in our Food Truth series.
Plus, no wine, no beer, no alcohol for one month.
Are you up for the challenge?
That's coming up tomorrow.
One of the things that I love most about the day off diet is the community of support that you built on Facebook.
That's why I decided to pop my head into our Facebook conversation to answer some of your most popular diet questions.
And to answer those questions, a panel of top health experts who are all instrumental in advising on this diet.
I've got Ashley Kopp, a registered dietitian, Joel Harper, celebrity trainer, changed me, beats me up on weekends, and Tia Brown, who's a life coach.
This is the first question.
Go on, take it away Ty.
What's your first name?
My name is Charmaine and I've lost 12 pounds on this diet.
I need to know if I skip the day off while I still lose weight.
If you skip the day off while you lose weight.
Actually, you know what, actually take that.
Yeah, so hi Charmaine.
Great question and great progress.
And so here's what I would say.
This diet is not about where you lose weight right now and then you find it in a month.
We want you to stay in and so I want you to stay with your day off.
Now remember, we call it day off.
We don't call it binge day.
Or we don't call it go crazy day.
Or we don't call it have 20 times more than what you're meant to have or feel like you want to have.
So if you want to take it easy on the food side and just have a day where you're not thinking about any of this, that will be very successful for you as well.
But stay with your day off.
Thank you.
Thank you.
Let me go to Facebook.
There's a question from Becca.
She said, how do I get right back on track after my day off?
Who wants to take that?
Tia, is that for you?
Absolutely.
I think it's really about understanding that there will be side effects after the day off.
You will have a little bit of bloating.
It will be a little bit more challenging the day after, but you just have to have a positive attitude.
Expect for it to be a little bit more challenging, but get right back to the diet.
Anyone from the audience, go ahead.
What's your first name?
Hi, Dr. Oz.
I'm Marianne.
I've lost 11 pounds in three weeks.
Good for you.
Good for you.
I just wanted to know, how many ounces are in the, how many nuts are in an ounce?
Yeah, well, so the answer is they all are different, but I have a really easy tip for you.
And if you have a mint case like this over here, that's roughly what an ounce is.
So you'll see that a different amount of Brazil nuts would fit in there than, say, pine nuts.
But if you just carry that mint case around, plus it's like upcycling, so it's also good for us.
So you just take that mint case with you, and then whenever you want to have nuts, you throw it at Dr. Oz.
I want to be clear.
We rehearsed this.
We did rehearse it.
I'm going to do that again.
That is so bad.
But what I would like to point out is that none of your nuts fell out.
So the good news is, is that happens in life.
You know what I'm saying?
There we go.
That's right.
You know how hard we worked on that?
That went like three feet.
You threw it at me.
All right, this is for you.
I love when you have questions like that.
It means a lot because it means you're paying attention and you're iterating.
But this is a wonderful little idea, actually, because there's no other way of keeping track.
Yeah, and you don't have to be perfect.
We have 23 almonds.
If you have 25, you're going to be fine.
You know, if you have 21, it's going to be okay, too.
Okay, everyone, just take a look at this infographic.
I'll put it up on the screen here.
It gives you all the amounts for the different nuts, the seeds, the butters.
It's very simple.
We're going to put it on DrRoz.com, so you can have that little crib sheet if you need it as well, or just put the little can up, which makes it easier.
Next question is from Kerry.
It's on Facebook, and it is, how should I measure progress?
Is the scale the best way?
Joel Harper is unique in many ways.
You know, he puts me in a lot of pain, but he's really good, really good at these kinds of insights.
So what's the best way to figure out if you're making progress?
Well, man, all my clients are different.
They're all unique, but I find they fall into four different types.
And those four types are, are you a scalpel?
Some people love the scale.
Some people are waist people.
They're really important for them to get their waist moving in.
Other people are like an item in their closet.
Or you're the fourth type of person who looks at it from the inside out.
You like compliments.
And if that's you, then give compliments to other people.
So don't think, oh I want to receive them, which is great, but you want to give them.
So every day give five people scattered throughout the day a compliment.
It'll make you feel better and that weight will come off.
You know, you point out a couple issues we identified in the poll.
So, in that poll we were talking about, we found that friends noticing your weight loss can be just as important as your clothes fitting, looser on you, or the scale moving down.
You can find the answers to all these most frequently asked questions at DrOz.com, along with all the tools you need to begin your weight loss journey, including an invitation to join our exclusive Facebook support community.
Come on board, guys.
We're having a good time while we lose weight.
Be right back. - We're giving you all the tools to take your day off diet to the next level.
Extensive shopping lists, a customizable calendar to keep track of your off days, delicious recipes from the Institute of Culinary Education, and Facebook groups that have been personalized to match your weight loss goals.
It's all at your fingertips at DrOz.com.
Next.
He's the pollster politicians turn to when they want to get the job done.
But there was always one issue he couldn't solve.
His own weight problem.
What he did to become a fat learning machine.
Simple ways to stop your body from storing fat.
Next.
Education.
Immigration.
Healthcare.
When politicians need help solving our country's toughest issues, they turn to Mike Berlin, or as they call him, The Fixer.
Mike's secret sauce?
He's a full-on genius at interpreting data and statistics to provide practical solutions for his clients.
He's worked with top politicians, major corporations, even the NHL. He's the guy people turn to when they want to get the job done.
But there was always one issue even Mike couldn't seem to fix.
His weight.
Putting on just a pound or two a year, Mike eventually topped out at 245 pounds and realized his health was in crisis.
So he finally did for himself what he does for his clients.
He analyzed the data.
After meeting with doctors, nutritionists, and trainers, Mike discovered the underlying cause for his weight gain.
And he learned his problem affects one out of every three Americans.
Today, Mike Berland has the fix for your unwanted weight.
And he'll show you how to lose it for good.
The Fixer and author of the brand new book, Fat Burning Machine, Mike Berland, is here.
He lost only 70 pounds.
70 pounds.
And he's kept it off for four years.
So how did being a pollster help you do this?
You know, I was working for the coolest corporations like Facebook.
I was electing mayors like Bloomberg here in New York.
I was electing senators like Senator Clinton and maybe President Clinton someday.
And her husband, Bill Clinton.
And yet, I couldn't solve the biggest problem that I was facing, which was my own weight gain.
I was gaining one to two pounds every year, and I couldn't stop.
I got to a point where the doctors were going to put me on cholesterol medicine, and I was like, this is too much.
I've got to solve it.
And so I did what I do as a pollster.
I did research and analytics.
I spoke to doctors.
I spoke to trainers.
I spoke to nutritionists.
And each of them gave me a little piece of the puzzle, and I put it together, and I solved it.
So here's what we did.
Today we introduced the day-off diet.
You all know that.
And in order to create this diet, I teamed up with Mike in a first-of-its-kind poll using the same techniques they use in political campaigns, which you guys are all seeing now in every media outlet.
It's called the Great Weight Campaign.
That's what we called it.
There's the logo.
And we're going to talk about this campaign and its results.
We've been touching on it a little bit.
So be honest about this.
If you're advising dieting, What kind of a candidate would it be?
Well, right now, dieting is a candidate that promises you a lot and gives you very little.
You know, it gives you the hope that you're going to get somewhere, and it lacks the results.
And that doesn't work.
And so we've got to really get a different type of candidate to win this election.
All right, so let's go to the poll, because you're so wisely creating some of these questions.
Two of the most surprising results in the poll was when we asked Americans how many have been overweight in their lives, Two out of three of you said yes.
Listen to this.
This is really important.
When we ask you if your diets are moving in the right direction, the answer?
Completely split.
So you're in a mission to clear this up.
So, how do you get yourself into this fat-burning mode?
Well, here's what I learned.
There are some foods that cause your body to actually store fat, and there are some foods that actually help you burn fat.
I found out how to flip that switch.
So how do you flip that switch?
You do it through the right foods.
Come on over here.
Mike is going to, for the first time, I'm going to have a poster help me do a demonstration on the show.
He's going to show us how we go from being The usual fat-burning machine we're supposed to be when we're young into this fat-storing machine that afflicts us as we get older.
So, we built a little body here, Mike, okay?
Love it.
Think about the political analogy of this.
I don't know about it.
You have to have a stomach for it.
You've got a stomach here.
You have to have the bloodstream.
And then there are things that happen to the food you put in your body that determine whether you're going to flip that switch or not to become fat-burning.
So, go ahead and take the food.
Go ahead and put some healthy food in there.
Put some healthy food.
Okay, let's put the good food in.
And I have the digestive enzymes, right?
So good food and digestive enzymes, and they combine to digest your food.
And here's the thing.
If you have truly good food, you will flip the switch and convert all these calories into your muscles where the sugar can be used.
This is the gold standard, right?
I mean, those muscles get so darn large, you don't know what to do with them.
That's what you want.
Unfortunately, The bad foods also get into our lives.
And when you put bad food in there, those same digestive enzymes that are trying to help you out digest that food, and you flip the switch in the wrong direction, and you become a fat-storing machine.
So, your survey, the poll, argued, actually offered a thought to the audience.
It said, listen, are you a fat-burning machine or a fat-storing machine?
That was the question we asked.
Again, 63% of you over half said you believe you're designed to be a fat-storing machine.
So how do we flip that switch, everybody?
How do we make you unstuck like Mike was able to accomplish in his own life to become a fat-burning machine?
You've got some tips for us.
Yes.
First tip, there are some fat-burning foods, foods that you actually want, and also these foods are actually fats oftentimes.
So what are the foods that you like to use?
This is a wonderful table.
These are the things I like.
These are actually the good fat.
This is where my sustainable energy comes from that's going to get me through the day.
Here I have my proteins, which I absolutely love.
And what I do with the proteins is that's what really gives me the health for my muscles.
So every one of these foods, including the leafy green vegetables and strawberries, they're all part of the day-off diet, which is not just a coincidence.
It makes sense because these actually, too, take away the inflammation.
Okay, so we did one more poll that I think will shock most of you.
We asked you if you thought all calories were created equal.
Are all calories equal?
82% of you said yes in the survey, but you in the audience are so darn smart.
You actually know that's not the case.
Why is this misperception so harmful?
Look, it's not the calories stupid.
It's the food that you're eating and the effect that they have to be, are they fat burning or are they fat storing?
So forget the calories.
As a pollster, I count everything.
I don't count calories.
I make sure that I'm eating the right foods.
Forget the calories completely.
I don't count them.
Alright, so let me, if I can, meet one of your very satisfied friends.
Paula's here.
She lost 61 pounds so far.
Come stand with us.
I want to see how beautiful you look.
But why did this diet work for you when nothing else seemed to?
You know, it's interesting.
I've been on every diet you can imagine.
I literally have spent probably $10,000 or more.
Even last year I was hypnotized and I gained 20 pounds.
So much for that.
The wrong message.
I had seen Mike was having some success and I said, reached out to him, hadn't spoke to him for a long time and He said, well, as a matter of fact, I just wrote a book.
So I read it.
And it just, everything started clicking that I was doing too much to take away.
And I was becoming resistant to dieting.
And I needed to not have another thing to do.
I'm a busy executive.
I didn't need to count calories.
I don't count calories.
I started one meal at a time.
And I started getting in better shape.
I'm not working out a ton, but I'm working out 30 hours a day.
30 hours?
30 minutes, yeah.
30 minutes a day.
And I'm losing seven, eight pounds a month, and all of a sudden I've lost 61 pounds.
I'm very proud of you.
Thank you.
And you brought up exercise.
This is a big issue.
Mike took his research one step further.
He wanted to fix the perception that Americans have about exercise.
Up next, why you're exercising all wrong and too long.
Why three minutes, that's what he says, three minutes is all you knew.
The truth when we come back.
Coming up next, are sweat-pouring workouts really the best way to manage your weight loss?
Mike sticks around to show us the optimal way to get your body in shape and become a fat-burning machine.
Why sometimes less is more.
Next.
Bread.
It's an American staple.
It has turned into a public health enemy.
A better alternative in our Food Truth series.
Plus, no wine, no beer, no alcohol for one month.
Are you up for the challenge?
That's coming up tomorrow.
We asked, when you're trying to lose weight, do you have to exercise long and hard or for a lighter and shorter duration to get results?
43% of you said shorter and lighter, and 57% of you said longer and harder.
Those are results from our great American weight campaign poll.
Mike Berlin is a pollster who used his political campaign background to solve his own weight problems.
He's helping you with the same way.
So what is wrong with the way we're exercising?
We are exercising too hard, too long, and we're actually making ourselves hungry after exercise, and it doesn't have the effect that we want.
It's having just the opposite.
We are just becoming a sweat storm rather than helping us become fat burning machines.
You want us to try something called interval training.
So let me show you why that would probably translate to about three minutes of a lot of effort for most folks.
Come on back.
So let's say you're gonna get a 30 minute routine.
Right?
Which is not unreasonable.
We can walk for 30 minutes, right?
We can all do that, right?
That's the norm.
Most of us just walk the whole time for 30 minutes and then you're done.
Instead, what Mike's saying is, go the first 10 minutes with your normal walk or your jog or whatever you're normally doing.
Then, you're going to do an interval, a burst, right?
For 30 seconds, just 30 seconds, you're going to go as hard as you're comfortable going.
Right?
Push it a little faster.
Right.
And then you relax for two and a half minutes.
So you're only going hard a little bit, then two and a half minutes, then you're going to do the same thing every three minutes, the same thing.
And you're galloping along as fast as you can, then walk, get fast as you can, and walk until after the 30-minute period, you've gotten in your exercise.
Make sense, everybody?
Yeah!
Alright, so one more survey.
We polled folks and asked you whether you should work out on an empty stomach.
And one in ten of you said yes.
Ninety percent said you should eat before you work out.
If you're trying to lose weight, that's not the smart thing to do.
If you're working out to be a top-performance athlete, that's okay.
But if you want to lose weight, try to do it on an empty stomach so your body starts to use those fat reserves.
Now, you also say we've got to use fats, not carbs, for energy.
Yes.
You know, when I did my research and I talked to the doctors and the trainers, I found out that the high-octane fuels and the foods that really burn fat Are those good fats that I showed you, the avocado, the almonds, the proteins, and that actually the low-octane that gives you the least amount of energy are the carbs.
So we've got it exactly wrong.
High-octane foods plus those miracle intervals will deliver the results.
Yeah.
Well, these are the mufos we talk about.
They're also part of the day-off diet, and they're all of our snacks.
I really appreciate you being here.
I appreciate being here.
For a list of all the fat-burning foods, including recipes, check out Mike's new book.
It is absolutely fabulous, and it's his own story that's going to work for you.
Fat-Burning Machines in stores now.
Everyone in my audience, actually, as a pollster, we never give people things, right?
Yes.
Politicians don't give things away for free.
They take it away.
They take it away.
Absolutely.
Today, we'll change the topic.
Let's do it.
Change the term.
Are you ready?
Let's turn around.
Let's do it.
You're all going home with a copy of Mike Brody's book.
When you come back, all the tools you need to get started on a day off diet.
Stay here.
Hi.
I'd like to return these extra pounds.
These bills.
This exhaustion.
I think I'm gonna need a little help.
I can help.
I've got the power plants to make this your best year yet.
Tomorrow, you're going to be talking about the day off diet.
It's our biggest plan to date, and you can get started with us today.
You're going to start by picking your off days once a week.
You're going to print this calendar off on dros.com, and you're going to select your off days.
Big events, a church service, could be a friend's birthday, social obligations.
And then, after that, we're going to give you a shopping list.
You know exactly what to buy.
We did all the work for you.
Just print it out and buy off it.
Then, here's what you're going to eat six days a week when you're not taking a day off.
You're going to start your day off with hot water and lemon.
Simple, easy, and it's free, pretty much.
Then for breakfast, you're going to get to choose.
You want to eat your breakfast or do you want to drink your breakfast?
You have both choices, but both have a lot of protein in them.
Lunch and dinner can be any combination of lean proteins, six ounces worth, complex carbs, all these legumes, the root vegetables, the starchy ones, the whole grain bread, they all count.
And then you can have as many of the unlimited non-starchy veggies as you desire.
And you can choose flat belly snacks each day.
Different ones, however you want them, they curb your cravings.
I don't want you being hungry on this stuff.
We busted a lot of myths today.
That's why this program works.
That's why 600 people lost so much weight on the program just trying it out to get ready for you all.
Now, to keep you motivated, for the first time, a robust online community.
We are working with Facebook to create specific Facebook groups based on your goals to support your every step along the way.
And it's all at your fingertips at DrRoz.com.
And all this month, we're going to give you the tools you need to succeed.
You're going to see programs on tripling the size of your snacks without paying a price for it.
Tips for when the scale stops budging and you start plateauing.
We've got tons more recipes that taste fabulous and all kinds of meal options that will keep you full while you lose weight and there's so much more.
The Day Off Diet will be hosted on DrRoz.com, so keep me up to date on your progress.
And you can use all of our social media platforms.
Just use hashtag DayOffDiet.
And I'm going to feature some of your stories on an upcoming show.
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