The 3 Week Diet

Dr. Oz on the Eat What You Love Diet (Video)

Dr. Oz discusses the principles behind the “eat what you love diet” on the Today Show on Mon. March 12, 2012. The full details of the diet are in the new issue of Good Housekeeping Magazine.

He outlines some important principles about dieting, portion sizes, and how calorie restriction affects our metabolism and our moods, and how to avoid setting up pitfalls in losing weight that put us at odds with our physiology.

Regardless of what comprises our diet — whether we are following weight management, weight loss, diets to combat allergies or to embrace fully a healthy lifestyle with a whole foods plant-based diet, it’s helpful to know a bit about how food impacts us. From an accompanying article at

“There’s a scientific reason for following a weight-loss program that doesn’t involve wholesale deprivation. Dieters who restrict themselves too much—give up all or most of an entire food category, like fat or carbs — for even just three days get an irresistible yearning for the food they’re not allowed to have.

That’s what prominent obesity researcher Janet Polivy, Ph.D., and her colleagues at the University of Toronto have found. Even anticipated deprivation — you know you’re about to start a diet — can trigger the mother of all eating binges in the days beforehand. This phenomenon is so common, researchers have coined a name for it: the “Last Supper effect.”

It’s all about survival. “You can’t stop eating. It’s like holding your breath indefinitely underwater,” says Dr. Mehmet Oz, host of “The Dr. Oz Show” and a cardiac surgeon at New York-Presbyterian Hospital/Columbia in New York City. “So your body has a very concrete set of systems that reinforce the need for you to eat.””

The full article is here:

To see the detailed meal plans and recipes visit

During the segment on the Today Show, with anchor Ann Curry, Dr. Oz discussed practical ways to eat foods you enjoy, provided they are healthy, by learning how to measure portion sizes visually and with your hands as a guideline. The “eat what you love” diet is not a diet plan, per se, but a way to make permanent lifestyle changes that can help make weight loss permanent.

This presupposes you can eat your favorite foods ‘in moderation’ or that your favorite foods should rightly be included in a healthy diet. The alternative — and I found success here — is to address the cravings for foods that are high in fat, sugar and salt, and recalibrate your taste buds. It’s helpful that we are learning the full extent to which the food industry has contributed to this problem by deliberately engineering foods to impact the pleasure centers of the brain, as Dr. David Kessler pointed out in his landmark book, The End of Overeating: Taking Control of the Insatiable American Appetite.

There are some well-known diets that can help us free ourselves from this grip; Dr. Neal Barnard’s 21 Day Kickstart, is an example. Also Rip Esselstyn’s Engine2Diet.

But whatever your preference, these “eat what you love” principles are valuable, reminding us that diets succeed when they are truly lifestyle changes.

Please share what’s working for you.

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