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Day Off Diet Revealed – Eat What You Like & Still Lose Fat Quickly?

By Holly / November 24, 2017

Catapulted to fame by his appearances on Oprah, Dr. Mehmet Oz is known as a health expert. In the past couple of years he developed a diet plan, the Day-Off Diet, to help people lose weight and keep it off. A distinct feature of this plan is that it’s named the Day-Off Diet for a reason.

Though you’ll be following a strict diet for most of the week, you have one day in a week when you can eat any food you like. Some people have been skeptical of the diet’s effectiveness, but several success stories have emerged showing that this diet does have worth.

Day Off Diet Review

Read on to know more about the Day-Off Diet.

How to follow the diet

There are several guidelines for this diet and a list of foods that can be eaten along with foods that should be avoided.


Breakfast should consist of a large amount of proteins and lesser portions for lunch and dinner. The proteins you can eat are eggs, seafood, chicken, tofu, beans and fish.

Lunch & Dinner

Lunch and dinner, meanwhile, must be composed of complex carbs and vegetables, aside from proteins.

Complex carbohydrates can come from vegetables aside from grains: examples are brown rice, oatmeal, whole grains, sweet potatoes, corn and squash. Vegetables should be non-starchy such as leafy greens, carrots, mushroom, cucumber, and radishes among others. You may also have one serving of any fruit. Snacks are also permitted in the form of monounsaturated fats, like nuts, seeds and avocadoes.

The idea of allowing yourself one day off a week to rest from your diet and indulge your cravings is so that you don’t feel deprived, making it easier to stick to your diet plan and new eating habits. Exercise is not a must for this diet, though it would be better if you could. You are also highly encouraged to join the diet plan’s online support groups.

Read Our Recent Article > How to Lose 40 Pounds Quickly!


One of the best parts of this diet is that it avoids letting you feel deprived because you are permitted to eat as much as you can of certain foods and you have one day off in a week to treat yourself. This also effectively satisfies your cravings instead of trying to ignore them which may strengthen cravings further. This diet is also relatively simple and easy to follow. Another benefit is that while in other diet plans you need to keep track of your calories, for this diet, it is not necessary as long as you stick to eating only your allowed foods.


For those who lack motivation and determination, the day off strategy could backfire. Dieters may resort to binging on their days off and eventually abandoning the plan, particularly if they don’t have a set schedule on which day of the week to have their day off. The lack of exercise is a concern for some people as well. Weight will be lost more quickly with exercise but unless you make a definite plan for physical activity, it’s not given priority in this diet.


As a long term weight management strategy, the Day Off Diet could potentially work and it’s safe to use for almost anyone. There are only a few restrictions in this diet and dieters learn to choose healthier food options. If you’re serious about losing weight in a short period of time, however, you might want to check other diet plans that yield faster results. Make sure to check with your doctor first though if you have any health conditions.

About the author


Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!