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The 28 Day Diet

The 28 Day Diet – The Best Way To Lose Weight

The hype about the new, trendy ’28 Day Diet’ plan, created by Dr Mehmet Oz, host of the Dr Oz show, is that it helps you drop a few pounds in a little less than one month – healthily and sustainably. According to loads of followers, it leaves you feeling less sluggish, healthier and happier – not usually what one would expect from a weight loss regimen. But today’s diets are more focused on health than aesthetics. You don’t need to be hungry and cranky to lose extra kilos! 


The 28-day Diet, referred to as the “28-Day Shrink Your Stomach Challenge,” encourages rapid weight loss, as well as decreases bloating, burns fat and shrinks the circumference of your stomach – all with proper eating and added specialised exercises, says LiveStrong. On the Dr Oz Show website, you can find the 28-day meal plan along with recipes and tips to maximise your success.


Additionally, it promotes only changing your lifestyle to a more healthy, sustainable regimen. It forbids diet supplements like teas, weight loss pills and other medication for losing weight. 


How does the 28-Day Diet work?


When you decide on a diet, you must know your fitness goals. The 28-Day Diet plan helps you to lose weight relatively quickly, especially if you want to look a certain way for a wedding or any other significant occasion – it is a healthy quick fix. It also includes fitness challenges to do daily – this consists of the fitness plank challenge. 


The 28-day meal plan has a 12-hour fasting window, so it collaborates with intermittent fasting – the fast starts from 9:00 PM to 9:00 AM. Once you finish the fast, there is a strict plan for breakfast, lunch, and dinner – a few snacks are also allowed.


The mixture of exercise and appetite control removes it from the usual quick weightloss gimmick diets, but experts warn that people with disordered eating habits be weary before starting a diet this strict and rigid. 

Here are the basic guidelines below:


  • For breakfast: Dieters can have 1/2 avocado with a protein or whole grain of your choice. Eggs, avocado or a chocolate smoothie made with avocado or toast are acceptable choices.
  • For lunch: The focus is on fruit and fibre. Think shredded Brussel sprouts and apple salad or raspberry and cabbage salad. Anything high in fibre – cruciferous veggies are popular and filling. 
  • For Dinner: High-protein meals are encouraged. As an example, lean meat or 1/2 cup of beans; 1/2 cup of grains such as quinoa, buckwheat, millet, barley, farro or soba noodles; and unlimited non-starchy vegetables. The lower the carbs, the better. 


The Diet looks at making healthier food choices and eating smaller portions. If the routine is not for you, you can mix up your diet plan and keep it interesting. However, sometimes this can lead to cheating and giving up your achievement.

Regular exercise is a must in your daily routine and vital to the success of the 28-Day Diet plan.

There are also some bloating foods you need to eliminate, including:

  • Sugar
  • Diet soda and artificial sweeteners
  • Packaged and processed foods
  • Dairy
  • Alcohol

More 28-Day-Diet Friendly Foods You Can Eat

The 28-Day Diet is a cycle where dieters eat various healthy foods. By doing this, you will overcome the monotony at meal times.

Green Juice

Drinking green juice is another way of eating many fresh fruits and vegetables daily. It is also known as a ‘Veggie Flush’ and floods your body with essential nutrients in a liquid form. Some ingredients you can use to make a green juice are celery sticks, leafy spinach, cucumbers, lemon juice and water.

Whole Nuts or Nut Butter

The 28-Day Diet is not against snacking. You can enjoy two tablespoons of nut butter or 28 grams of fresh whole nuts as a snack while you Diet.


A dietary staple of this Diet is avocado – a green, delicious fruit you can use for breakfast, lunch or supper. You can also have it with all three of your meals. Avocados are packed with potassium and fibre, lowering your cholesterol and triglyceride levels.

Whole Grains

Quinoa, buckwheat, barley, millet and soba noodles are examples of whole grains you can consume during the 28-Day Diet. Whole grains are not only nutritious, but they help you feel satisfied after a meal.

Starchy Vegetables

Unlimited starchy vegetables are welcome to the 28-Day Diet. You can enjoy as much of them as you want at supper time, including potatoes, legumes, corn, sweet potato, pumpkin and squash.

Protein Sources

Dieters can choose about 85 grams of lean meat or half a cup of beans as a daily protein. The allowed lean meats are boneless and skinless chicken breasts, turkey breasts, lean mince, prawns, or lean fish.


Water is highly encouraged during the 28-Day Diet. Dieters must drink close to two litres of water each day of the cycle. Most of the time, your body thinks it needs food, but it is actually in need of water to satisfy hunger pangs – it is refreshing, hydrating and has no calories.


Check If Your Body Can Handle The 28-Day Diet

Before you begin any weight loss or diet plan, it is best to consult your physician first. The physician ensures that you take the proper steps towards optimal health while dieting. Your doctor can also check that the diet isn’t making you lose weight too fast or prescribe a weight loss medication to boost your energy and diminish cravings. Contact Affinity Health today and find out what your options are. 



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