Dr. Oz's 28-Day Vegan Challenge
Take this dairy- and meat-free challenge for a heart healthy diet.
Dr. Oz is one of the most respected medical doctors in the country. Open to both Western medicine as well as alternative practices for sound health, he has embraced everything from yoga to neti pots.
Now, he is endorsing the vegan diet as a way to lower cholesterol levels, improve heart health and do something good for the environment.
Dr. Oz's 28-Day Vegan Challenge has been explained and promoted both on his television show, The Dr. Oz Show, and on his website. While he has not yet developed this plan into a published book, his website outlines the week-by-week plan for this four-week vegan challenge.
Veganism is a diet that avoids animal products, including all meat, cheese and dairy foods. Some staunch vegans also eschew leather and any product that has been tested on animals.
While Dr. Oz's 28-Day Vegan Challenge doesn't tell you what kind of clothing to wear or which toothpaste to use, but it does tell you what to eat so that you can improve your health and even lose a few pounds.
Each week, a brief description of what you should be eating is included as well as a few links to vegan recipes.
Dr. Oz is also the co-author of:
- Promotes the accessibility of the vegan diet
- Removes the stigma of a vegan diet being an extremist way of eating
- Veganism can offer numerous health benefits when it is followed correctly
- Four-week time frame is manageable
- The challenge is not clearly defined
- May be too extreme to follow for the long-term
- There is no exercise plan
Dr. Oz's 28-Day Vegan Challenge is broken down by week. Each week you are given a specific diet goal that will drive your eating and cooking choices.
Here is a breakdown of each of the four weeks on the vegan challenge:
Week One: Detox:This week your body will be detoxing from the animal products it’s used to consuming. Start adding protein to your diet from sources other than meat. This includes nuts, seeds and beans. Vegans should take a multivitamin and B12 supplement to ensure they are getting enough protein. A recipe for a meatless vegan chili is provided.
Week Two: Go Faux: This week, you are encouraged to substitute all your favorite meat products with soy alternatives like tofu, tempeh and seitan. All of these are excellent sources of protein that come from soy beans. They are low in saturated fats and cholesterol and can reduce inflammation of the arteries.
Week Three: Smart Snacking: Just because a product qualifies as vegan, doesn’t mean it’s healthy. This week, you are encouraged to cut the sugars and try eating snacks like soy chips, soy nuts or nuts. And, as always, reach for the fresh fruits and vegetables when you’re feeling snacky.
Week Four: Veganism Meets Reality: This week, you are instructed to incorporate what you’ve learned and eaten over the last three weeks into your ongoing diet. For breakfast, you can keep the eggs but trade bacon for veggie bacon and steel-cut oats for hashbrowns. For dinner, eat lean meat but substitute whole grains like quinoa for French fries.
A sample day on Dr. Oz's 28-Day Vegan Challenge might look like this:
- Breakfast: Scrambled tofu with vegetables and whole-grain toast with soy butter or a fruit smoothie made with silken tofu, almond milk and fresh fruit.
- Lunch: Crushed lentil soup with a green salad topped with olive oil and lemon juice or a vegan burger served with sweet potato french fries.
- Dinner: Vegetable stir-fry with tempeh or whole-grain pasta topped with marinara sauce and soy cheese and served with a side of steamed asparagus seasoned with olive oil and lemon juice.
- Snacks: Fresh fruit, nuts, soy crisps, dairy-free and low-fat yogurt, whole-grain crackers.
There is no exercise plan included.CONCLUSION
Dr. Oz's 28-Day Vegan Challenge is a four-week meat-, dairy- and cheese-free plan that is aimed at making you and Mother Earth healthier.
The vegan challenge is currently only available on Dr. Oz's website as well as being promoted on his television show.
While veganism can offer tremendous health benefits when followed correctly. Since it is considered a rather extreme diet by many, Dr. Oz's 28-Day Vegan Challenge needs to be made into a much more thorough and comprehensive plan so that those new to this way of eating are given the appropriate tools to follow this diet properly and experience the many health benefits of it. As the diet stands now, it falls short on guidelines and instructions leaving the opportunity for someone to munch on oatmeal, raisins and potato chips all day.Common Misspellings
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