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What does Dr Oz recommend for weight loss?

Losing weight can be a challenge for many people. With so much confusing and conflicting advice out there, it can be hard to know where to start. One popular source of weight loss information is Dr. Mehmet Oz, the host of The Dr. Oz Show. Dr. Oz is a cardiothoracic surgeon and professor at Columbia University who has become a trusted voice on health and wellness topics. Here is an overview of some of Dr. Oz’s top weight loss recommendations.

1. Focus on Nutrient-Dense Foods

Dr. Oz emphasizes eating a diet focused on nutrient-dense whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. He advises limiting added sugars, refined carbohydrates, and processed foods as much as possible. Some nutrient-dense foods he specifically recommends include:

  • Vegetables: Leafy greens, broccoli, cauliflower, carrots, tomatoes, mushrooms, peppers, etc.
  • Fruits: Berries, citrus fruits, apples, pears, bananas, stone fruits, etc.
  • Lean proteins: Skinless poultry, fish, eggs, beans, lentils, tofu, edamame, etc.
  • Whole grains: Oats, quinoa, brown rice, whole wheat, barley, etc.
  • Healthy fats: Avocados, nuts, seeds, olive oil, fatty fish, etc.

Eating more nutrient-dense foods can help boost satiety and reduce overall calorie intake for weight loss.

2. Control Portions

In addition to eating healthy foods, Dr. Oz stresses the importance of watching portion sizes. Even healthy foods can lead to weight gain if you eat too much. Some tips he shares for controlling portions include:

  • Use smaller plates and bowls to make portions appear larger.
  • Don’t eat directly from large packages or containers.
  • Measure out proper serving sizes.
  • Stop eating when you feel satisfied, not overly full.
  • Be mindful of servings, especially with calorie-dense foods.

Controlling portions is key for managing overall calorie intake.

3. Stay Hydrated

Dr. Oz frequently discusses the importance of staying hydrated, especially for weight loss. Some benefits he notes about drinking more water include:

  • Increases satiety and reduces appetite.
  • Boosts metabolism and supports fat burning.
  • Flushes out toxins and bloating.
  • Improves energy levels.

Dr. Oz recommends drinking at least eight 8-ounce glasses of water per day. Unsweetened teas, sparkling waters, and other hydrating drinks can also count towards your daily fluid needs.

4. Increase Physical Activity

Along with diet, increasing physical activity is a key part of Dr. Oz’s weight loss recommendations. Exercise offers many benefits for weight loss and health, including:

  • Burns calories to create a calorie deficit.
  • Builds metabolism-boosting muscle.
  • Improves mood and energy.
  • Reduces stress.
  • Enhances heart health.

Dr. Oz advises getting at least 30 minutes of moderate physical activity most days of the week. This can include brisk walking, jogging, cycling, swimming, strength training, and other activities you enjoy.

5. Get Enough Sleep

Many people overlook the importance of quality sleep for weight loss. Dr. Oz recommends getting 7-9 hours of sleep per night. Research shows that inadequate sleep is linked to increased hunger, cravings, and overeating. Getting sufficient deep sleep allows your body to reset hormonally and aids in fat burning. Tips for better sleep include:

  • Sticking to consistent bed and wake times.
  • Avoiding screens before bedtime.
  • Creating a comfortable, dark sleeping environment.
  • Unwinding with relaxing activities before bed.
  • Exercising regularly but not too close to bedtime.

6. Manage Stress

Dr. Oz frequently discusses how chronic stress can sabotage weight loss efforts by raising cortisol and other hormones that promote fat storage. He recommends making time to unwind and relieve stress through activities like:

  • Meditation
  • Yoga
  • Journaling
  • Listing to music
  • Deep breathing
  • Going for nature walks

Finding healthy ways to cope with stress can help control cravings, emotions, and hormones that affect weight.

7. Supplements

While diet and lifestyle are most important, Dr. Oz also discusses certain natural supplements that may support weight loss. Some he mentions include:

  • Probiotics: Can support gut health and potentially reduce belly fat storage.
  • Glucomannan: A type of fiber that promotes fullness and can aid weight loss.
  • Caffeine: Found naturally in coffee and tea, it may help boost metabolism.
  • Green tea extract: Contains compounds like EGCG that may slightly boost fat burning.

Always consult your doctor before trying any new supplements, especially in combination with medications.

Dr. Oz’s Sample Weight Loss Meal Plan

To give a better idea of how to put his recommendations into practice, here is a sample one-day meal plan inspired by Dr. Oz’s weight loss advice:

Meal Foods
  • 1 cup oatmeal made with skim milk and 1 Tbsp ground flaxseed
  • 1 cup mixed berries
  • 1 hardboiled egg
  • 1 cup green tea
  • 1 apple
  • 1 Tbsp natural peanut butter
  • Tuna salad made with 3 oz tuna, 2 Tbsp plain Greek yogurt, celery, lemon juice, mustard, and dill
  • 1 cup vegetable soup
  • 1 cup roasted broccoli
  • 1 whole wheat roll
  • Sparkling water
  • 1 part-skim mozzarella cheese stick
  • 1 cup grapes
  • 3 oz grilled salmon
  • 1 cup quinoa
  • 1 cup steamed green beans
  • Tossed salad with 2 Tbsp balsamic vinaigrette
  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup granola
  • Cinnamon

This sample menu provides balanced nutrition with plenty of fiber, healthy fats, lean protein, complex carbs, and water. The portions are controlled to an estimated 1400-1600 calories to promote steady weight loss for many people. Of course, calorie needs vary by individual so you may need to adjust accordingly.


In summary, Dr. Oz takes a holistic approach to weight loss focusing on optimal nutrition, portion control, hydration, activity, sleep, and stress relief. His plan emphasizes wholesome, nutrient-dense foods, smaller portions, home-cooked meals, and an active lifestyle. While not a magic solution, following his science-based recommendations can promote effective, sustainable weight loss and better health overall when combined with commitment and consistency.