Dr Oz: High Carb Days & Low Carb Days: Carb Diet for Weight Loss

By on October 10, 2011

Dr Oz: Carb Weight Loss Diet

Dr Oz and Chris Powell, the Trainer and Transformation Specialist from Extreme Makeover-Weight Loss Edition, spoke to an audience member to find out the issue she had with carbs.  She told them that she loved carbs.  She spoke about how she enjoyed the crunch and the taste of potato chips but felt guilty afterward.  Dr Oz then asked how many audience members felt helpless against carbs and a large majority rose their hands.  Chris then gave some tips on how to still lose weight while eating carbs:

— Forget trying to eliminate carbohydrates. You need carbs because our bodies runs off of carbs.  Your metabolic rate (the rate at which you burn calories) goes down if we do not consume carbs.

— You can eat the right kind of carbs and still achieve incredible weight loss results.

—  Everyone has the wisdom of weight loss, not just doctors.  Open your minds that maybe you can eat carbs every other day.

Dr Oz & Chris Powell: Carb Cycling Plan

Chris gave audience members a weeklong plan to conquer carb addiction that included healthy meals to eat for breakfast, lunch, and dinner as well as snacks.  The trick to the week-long Carb Cycling Plan is to find a healthy balance with high and low carb days.  The 1st day should be the high carb day.  The 2nd day should be the low carb day.  Do this alternately for 6 days a week. The 7th day you ask?  (You’re going to love this!)  On the 7th day, you can eat anything you want.  (I know, a happy tear just formed in my eye, too.)

Dr Oz: Carb Cycling Plan

Dr Oz: High Carb Days

— This is the day used to boost muscle

— Eat 5 meals (i.e. every 3 hours)

— Every meal should include 1 portion of protein and 1 portion of carbs.  You may eat as many veggies as your little heart desires!

Dr Oz: High Carb Day Foods

— Tuna

— Chocolate Oatmeal Shake

— Turkey, veggie, and rice meal for dinner.

Dr Oz: Low Carb Days

— The 2nd and every other day is a low carb day

— This is the day used to burn fat

— Eat 5 meals (i.e. every 3 hours)

— Start off with a high carb breakfast, such as bran cereal and 1% fat or skim milk, so you have all day to burn off those carbs.

Dr Oz: Low Carb Day Foods

— Cottage cheese, avocado, garlic herb salmon salad.  All these options contain healthy fats.

— Turkey roll ups

— Chopped up zucchini and squash

Follow this plan alternately for 6 days.

The good news: on the 7th day, you may eat whatever you want.  The not so good news; there are rules.  On the 7th day when you can eat what you like, never bring the food home because if the food is in the house, you will be tempted.  Instead, go out to a restaurant and have your meal of choice. Just try to keep it in within reason.

Dr Oz: Carb Craving Tips

In this segment, Chris ventured back to his hometown, where he spoke to Dr Oz Carb Dietsisters that had difficulties losing weight.  Both women had families and a busy lifestyle and admitted that they used food to bond together.  Both sisters admitted that they did not feel beautiful or good about themselves.  Chris let them know that he was there to help them…today!

Chris went through their pantries and found cookies, chips, and a plethora of other fattening foods.  After cleaning out their pantries, he showed them how to exercise at home. He then took the sisters to the mountains to climb to the top to give them a sense of accomplishment.  “It’s going to be challenging,” he told them, “but together, you can do it.” All they needed was the knowledge and the tools to break the lifestyle patterns.

Dr Oz: Blender Bottle

Here are a few more diet tips:

1. Create an environment for success by getting rid of the junk food in your house.

2. Have protein at every meal every 3 hours, 5 meals a day.  Use The Blender Bottle, which contains a wisk, in order to make whey protein shakes.  To do this, simply pour the protein into the bottle and shake it up for 10-15 seconds.

3. Change happens in just 2 minutes.  Chris showed the sisters his favorite exercise, he called the Down and Ups or The Burpees.  To do this, place your hands on the ground, walk back. Step forward and stand up.  That’s it!  Do it for 2 minutes.  This and other workouts can be found on Extreme Makeover-The Workout Edition DVD by Chris.

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Comments to Dr Oz: High Carb Days & Low Carb Days: Carb Diet for Weight Loss

  1. Could you please make it easier to understand and break it down for the on what to eat for the high day and the low day. Show the meal plan for each day. Please

  2. Peggy Pollard says:

    Four weeks of menus and some recipes would be great. Thanks.

  3. Michelle Drees says:

    I agree!! I would love to try this but need more info on high/low carb foods and a meal plan would be great.

  4. definately need to list exactly which foods to choose from–love the idea of a month of menus!

  5. Ditto to a month or even a week of sample foods.

  6. sunny ganderson says:

    Where do you buy the blender bottle ?

  7. the information is good but we need exact foods to eat to accomplish this diet. I would love to lose twenty pounds and I think I could handle this diet with the right guidance.

  8. goofyrenee60 says:

    I would like to have a meal plan! A menu! I can do it I just need a jump start….PLEEEEASE help. I am a failrl intellagent woman who needs help. I am a nurse who needs assistance here..come on!

  9. goofyrenee60 says:

    goofyrenee60 needs help…bring it!

  10. I agree a plan would be great! I’ven seen those bottle at walmart by the Whey shakes or by the blenders not sure how much they are.

  11. I would love menu plans as well… what’s idea to eat on high carb days? Low carb days?
    I need something to follow! Please help! Thanks!

  12. the bottles of whey proteins r not that much. Maybe $18 for a two week supply drinking one shake a day.

  13. can u su8bstitute tha whey shakes for a snack?

  14. Need some meal plans for high and low carbs, thanks.

  15. How are we suppose to follow the plan when there is nothing to follow. Do you have a book?

  16. I would like a more detailed list of what is considered high carb food, and low carb food, so i would be able to make a plan to fit my day.

  17. Ditto to everything that has already been said. I need to know how to make eating carbs work for me, ’cause I really do like carbs and I really do need to lose weight!

  18. I’m glad to see I’m not the only 1 who felt lost after seeing the show. I was excited untill I found out you coudln’t find the diet on DR OZ to help get you started. If he wants to help he should have made this avaleable :/

  19. Ingrid Landers says:

    When I saw the show I felt that this was possible for me as I am diabetic and HBP and an 80 year old 24-7 caregiver for a totally bedridden 89 year old husband. I need to lose at least 20 or 25 lb but have been stuck at the same weight for 3 years. Please send me the whole diet. I need help Thank you.

  20. I have the same message as all the above. Please make it more clear or refer me to a source that does.

  21. I agree that we need more ideas or a list of the low carb and the high carb foods. would be great to have a least a weeks of recipes.

  22. I agree!! Would be very helpful if a high/low carb plan were made available!!

  23. I know Chris has a boking coming out but it is not until end of December. I want the plan now oh please and ditto to all the above.

  24. sandra brooks says:

    Same as above would love even a week menu!!

  25. does Chris have a book? Or his own website that would go into more detail?

  26. sabina bilotto says:

    same above week menu

  27. Totally agree – I need details – portions and meal suggestions. Thanks!!

  28. Does anyone from the show answer these questions and concerns?

  29. Looks like this is one more show that I was excited to see for weight loss but really got little help. A few more definitive guidelines would have helped, along with a few product names and recipes. Why are programs like this on the air that lead you on? Are they trying to sell a book?

  30. I really enjoed the episode with chris powell and the high/low carb diet cycle can you please lists what foods would be the best options to use for this diet for both high and low carbs

  31. Carol Davis says:

    I’m sure Kathy (and others) are right that no info is given because a book is coming out. Pay up and then you will get some answers.

  32. I’m so glad you had Chris Powell on! What a wonderful, giving man he is. He genuinely loves and cares for all people, just like you do, Dr. Oz.

    For those looking for menus, Chris empowered you everything you needed to create them yourself….using the foods you like.
    High carb day= 1 serving of protein, 1 serving complex carbs, plus all the veggies you want.
    Low carb day= high carb breakfast like the day before, the rest of the day 1 serving of protein, all the veggies you want, and healthy fat (like an avocado)

    Remember to have 5 of these meals a day spaced about 3 hours apart
    (you can find serving size for each item on the package or on line.)
    ex:1 portion of lean meats = 3 oz

  33. I saw this episode as well. And, I thought it was great. I see the Chocolate Oatmeal Shake listed on the high carb days list. But, cannot find that recipe anywhere here. Does anyone know where on the site I could find that recipe?

  34. I don’t think they posted it. Start with this and adjust it to your liking.

    1/2 c old fashion oatmeal
    8 oz 2% milk
    2 scoops chocolate whey protein (or whatever your package tells you to use with 8oz Milk)
    1/2 cup ice

    process oatmeal in blender or food processor to break it down
    add other ingredients and blend until smooth

  35. Where do you find his Tuna Sandwich, Garlic Herb Salmon Salad, Zuccini & Squash Dinner recipes?

  36. Can anyone list examples of all the foods listed above and provide a place where the receipes are located? Yes it was a very good show, but left many questions in my mind.

  37. I would love to have more info and a meal plan.

  38. need more info.

  39. Tammy, which veggies are the best to eat. And can I have only 3 oz of meat a day, or each meal? I have so many questions and wish someone could tell me where to find the answers.

  40. You can find all of the information on the diet in Chris’s book: Choose to Lose: The 7-Day Carb Cycle Solution. I got it on amazon.com.

  41. I would love a daily menu plan also..Need something more specific.

  42. The Workout edition DVD by Chris – Where do you get this?

  43. Also which Whey Protein tastes better?

  44. Dr Oz had another guy on earlier this month that spoke about this very topic – Timothy Ferris, author of 4-Hour Body. I purchased his book for my Kindle and read it in 2 days. I was excited about the plan and tried it for 1 week – and lost 6 lbs!!! It was quite difficult going into the second week, however. I have never felt hunger pangs but being on the low-carb plan for a week brought out what I can figure is hunger pangs because my stomach was constantly wringing and twisting and I was hungry. On my high-carb day (the diet gave you one day per week) I didn’t feel that wringing and twisting hunger. Then I saw this diet plan on Dr Oz yesterday and was ecstatic. The 4-Hour Body book did give me a good indication of what types of foods to eat for the low-carb days, if this would be useful to anyone. Of course, like this one, you could eat as many vegetables and as much of them as you like. High protein would be beans, meats, fish, cottage cheese, and avocado. Look at a glycemic index book or type in protein content of foods in your browser to see those foods that are high in protein. I am sure on this diet you can eat quinoa, a grain that is high in protein. Dairy is considered a carbohydrate. Basically, stay completely away from processed sugar and flour and any artificial sweetener that raises the insulin levels – stevia and xylotol are okay because they do not mess with insulin levels. As far as complex carbs are concerned, whole grains (no bleached flour) is okay, brown rice (soak it overnight to make it less nutty), and veggies. Watch the fruit intake. Don’t eat too much fruit. The fructose in the fruit is easily converted to stored fat and encourages fat storage. Hope this helps

  45. Love the Plan and the guide from Chris’s book but the meals are in definite need of a recipe. raw onions or sauteed, do I throw these 4 food items on my plate, cooked chicken, with with only Ms Dash, cold raw cups of veggies. To me the biggest killer of any diet plan is bland tasteless food….. need some help here.

  46. Ihought tuna would be a low carb? on the can its says no carbs?

  47. LOVE Chris’ new book! Simple-straight forward and perfect for accelerated weight loss. I’ve been doing something similar with the exercises he outlines in the book but my diet has had me stalled for about 3 weeks so I went looking for something to “super charge” my metabolism. I found it in Chris’ book! Who better to turn to for dramatic transformations than the man himself… if you have 100+ pounds or more to lose like me, Chris’ program is the key to sustainable, long term weight loss. LOVE IT! Can’t wait to tell you all about my progress. If you want to follow my journey- feel free on Facebook.com/alifeoutloud Nothing to sell- just a 40 year old girl looking to get her body back! :)~

  48. I don’t like pasta or onions. What can I substitute for these foods?

  49. Is there a book that can be purchased to go by?

  50. You forgot to mention NO FATS for the high-carb day. very important

  51. there is a book, its called “Choose to Lose” 7 Day Carb Cycle Solution.
    you can find it on amazon for cheap. I just bought myself a copy and it has a lot of useful information :) I’m starting this week.

  52. To which group belong legumes, please.

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