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Dr. Oz The Day Off Diet

Allow one day each week to indulge in foods you crave most.

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We all know that one of the primary reasons diets fail is because there is no room for indulgence. Our cravings build up to peak levels and at some point, we explode and devour every morsel and crumb in sight. Well, a new diet has a solution for all of you diet crashers. Appropriately named "The Day Off Diet," this program developed by TV personality Dr. Oz includes one day each week where you eat your cheesy pizza, your gooey chocolate chip cookies or your creamy hot fudge sundae and still lose weight.

Download and print the free packet, which outlines the rules, a meal planning calendar, a shopping list and other resources to help you succeed. Follow the healthy eating plan on your 6 days on, using the online recipes, tips, and Facebook support groups for help, then enjoy your one day off each week to indulge in the foods you love to help fight cravings and keep your sanity.

  • Can reduce cravings and diet deprivation feelings
  • Room for indulgence is a practical and healthy way of eating
  • Program is free and available for immediate download
  • Teaches dieter how to plan, prepare and cook their own healthy meals
  • One day off might allow too much bingeing for some
  • If binges are extreme, regular metabolism can be interrupted
  • Not a customized plan
  • Exercise is encouraged but not a key ingredient of The Day Off Diet plan
  • Very little food, may be too restrictive for some to follow
  • Lots of cooking and meal prep may turn some dieters off
  • Dr. Oz has a poor reputation for providing credible and/or safe weight loss advice

On Dr. Oz's The Day Off Diet, for 6 days of the week your meals will be structured as follows:

First thing in the morning: Drink hot water with lemon

Breakfast: 25 grams of protein, can eat or drink it Option 1 – Eat It example: 1 egg + 7 oz. of 2% plain Greek yogurt + 1 serving of fruit

Option 2 – Drink it Example: Almond Butter Banana Smoothie w/ 7 oz. of 2% plain Greek yogurt + 1 tbsp. almond butter + ½ banana + 1 tbsp. flaxseed oil or ground flaxseeds + Ice

Snacks: 2 MUFAs per day

MUFA stands for monounsaturated fatty acid, which is a healthy type of fat your body uses for energy and as a building block for many of the tissues in your body. You can find MUFAs in nuts like walnuts or almonds, in pumpkin seeds, in avocados, and even in olives.

Lunch & Dinner: Split the below food groups between your next two meals, however you'd like:

• 6 ounces of lean protein • 2 servings of complex carbohydrates

Complex carbs include: lentils, beans, edamame, chickpeas, sweet potato (1 medium per day), parsnips, green peas, corn, carrots, whole grains, oatmeal, pasta, quinoa, brown rice and whole grain bread.


Permitted to eat unlimited non-starchy veggies all day long

Only one serving of fruit permitted per day


Exercise is recommended, but not mandated, on Dr. Oz's The Day Off Diet program.


The Day Off Diet is a program that adds one day of indulgence each week. Since many diets' long-term success fails because of its 365 days out-of-the-year strict adherence policy, The Day Off Diet seeks to avoid the diet-deprivation mentality that eventually gets the best of even the most controlled dieters.

If you're someone who doesn't have much control when it comes to food, caution is advised as day-off binges might allow for too much indulgence. If you're someone who can have a slice or two of pizza and feel satisfied, then The Day Off Diet might be a practical and humane way of losing weight for you.

Common Misspellings

The Day Of Diet, One Day, Day Off Diet, TheDayOffDiet.comQ, dr oz day off diet, dr oz day off

Related Diets: Weight Watchers

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(Page 1 of 2, 22 total comments)

Adrianne Ray

Question, I was recently diagnosis with diverticulosis and I know the mufa snacks are basically nuts so what else can i eat other then so many nuts to avoid having a flare up.

posted Apr 11th, 2016 5:33 am


Things to eat or not eat? Are you allowed to eat lean beef and/or pork on this diet? Also how many ounces of lemon water do you drink ?Does it need to be hot or can I drink cold lemon water?

posted Mar 25th, 2016 6:49 pm


dr. oz day off diet
you can download the diet and shopping list along with a calendar to track your day off per week.

posted Mar 16th, 2016 4:17 am


Not enough protein for me. Found the calorie count I tracked to be too restrictive, under 1000 cals. per day. Too restrictive on calcium too. Actually did better adding food to this diet.

posted Mar 7th, 2016 11:07 pm

Natalie Maikowski

I am currently following the day off diet and I am wondering if there is a book on it. Thank you

posted Jan 13th, 2016 3:33 pm


how do I obtain copies for day off diet

posted Jan 12th, 2016 9:05 pm

Annie Rogerson

cheat days work best

posted Aug 21st, 2015 6:13 pm


This diet worked for me.

posted Jun 20th, 2012 3:57 am


I was 67kg and after doing this diet for just under 3 months, I lost 12 stone, 55kg!

It worked for me! I used to eat SO much on my day off and I still lost weight.

It shocks your body

Your body can get used to your usual diet but this way each week its like you are starting a new diet again, yet getting slimmer!

It totally worked for me...

posted Apr 13th, 2010 3:37 pm


I was 67kg and after doing this diet for just under 3 months, I lost 12 stone, 55kg!
It worked for me! I used to eat SO much on my day off and I still lost weight.
It shocks your body
Your body can get used to your usual diet but this way each week its like you are starting a new diet again, yet getting slimmer!
It totally worked for me...

posted Apr 13th, 2010 3:36 pm


Well, im only 11, and i went on a diet of my own and lost 35 pounds :) and my moms friends would do 1 day off a week, and they would tell me i should but i never did. My mom would always tell me, you cant get fat in one day! Sometimes i regret not doing it but in the same way im very glad i didnt. But im just suggesting maybe like if your on a strict diet, then probably go 30 days without sweets THEN do the 1 day off becuase your body is getting used to not having sweets so when you have your 1 day off, you can control your portion better.

posted Feb 24th, 2010 4:09 am


i have a quick question. i'm sixteen and looking to loose a little weight and get healthy, along with helping my dad lose weight, so we chose the day off diet. i have one problem though. i don't know what i can take to school for a lunch that would be from the 'green light food' list. my lunch sits in my locker from 8 until 12:30ish though. any suggestions?

posted Jan 21st, 2010 9:57 pm


I have been doing this for years. Every time I need to lose some weight, I just diet six days and on Sunday, I take off and eat a little more. I usully will take Dinner off and eat something I have been craving. I will also have a dessert on that day. I exercise for thirty minutes a day, especially when I am on a diet. It works for me. I don't use the red, yellow or green stuff. I don't really need it but if you need more structure, it may be good for you to follow it. I just use common sense on my day off and watch the portion size on my choices. One piece of pie, not two. That sort of thing.

posted Dec 11th, 2009 7:05 pm


I want to add my 2 censt! Before I tried The Day Off Diet, I had tried EVERY other diet in the world (it seems like anyway) and this is the first one that actually worked for me. All the other ones were just too hard to stick with. The Day Off Diet is set up to be easy to follow so that is a really important point I think.

posted Dec 23rd, 2008 2:29 pm


This is a great diet. It's flexible and it works. I love having the day off, it really allows me to stick with it.

posted Oct 20th, 2008 9:06 pm


Sarah-where did you find others on this diet...I can't find anyone-very little info on-line....

posted Aug 12th, 2008 5:23 pm


Many years ago, I did the Body for Life challenge. I lost weight and toned up great. Included in his program was 1 day where you could eat anything you wanted...I litereally had mcdonalds for brekki, taco bell for lunch and kfc for supper then went back to my routine the next day. and still had great results so YES I think this diet could work...Worst case is you might gain 1-2lbs that day ....but you lose that really quick if you get right back on schedule the next day. If you are wondering why I am not considering Bady for Life now. It's because it is very time consuming and I now have 2 babies and don't have the time.

posted Aug 11th, 2008 11:36 am


Why not? I've found others who it's also working for. I think it's strange how people are so quick to trust things like Weight Watchers just because they have a bunch of TV ads. I've done Weight Watchers and all of those other diets - and none of them have worked as well as The Day Off Diet has. I think those diets all have a fatal flaw - they all make you think about food too much. Plus they don't do anything to keep your metabolism up.

posted Jul 11th, 2008 3:26 pm


I still don't think I can trust this site :/

posted Jul 7th, 2008 7:06 pm


Ha! No, Sorry, I made a mistake, I meant 10 pounds, but that was a couple of weeks ago, now I'm at 17 pounds lost (in one month) I keep losing weight - it's really working wonders. And no it's actually not $77 - right now it's only $57 but I read it's going all the way up to $199 soon - even at that price it's definitely worth it. I'd get it now while it's still cheap.

posted Jun 30th, 2008 9:56 am


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