DR. OZ EXCLUSIVE DIET
For recipes and
nutritional information
see aarpmagazine
.org/ozrecipes.
DAY 1
Breakfast
1 cup high-fiber cereal with
§ cup low-fat milk; 1 orange
3 tablespoons walnuts;
1 small apple
MONTH 1: YOUR
DIET MAKEOVER
Eating fewer calories could increase your longevity by
25 percent. Here’s how: eating a little less every day activates
your sirtuin gene, which increases the efficiency of your cells
and improves your body’s ability to repair itself. This three-day
diet is designed to jump-start your body to lose weight.
Hunger is
driven in
part by the
hormone
ghrelin.
By eating
regularly
throughout
the day,
your levels
of ghrelin
stay under
control,
so you’re
never
tempted
to overeat.
DAY 2 DAY 3
OZ
TIP
1 cup low-fat yogurt
Egg-white omelet;
1 cup oatmeal with cinnamon
and maple syrup
Snack
½ cup whole-grain cereal;
¼ cup almonds
1 cup low-fat cottage cheese;
1 cup strawberry halves
Lunch
Grilled chicken salad;
1 small whole-grain roll
Veggie burger on whole-
wheat roll; 1 medium apple
1 cup sautéed vegetables
stuffed into a whole-wheat
pita; 1 medium apple
Snack
1 cup nonfat yogurt with raisins
Dinner
5 ounces salmon;
1 cup steamed broccoli;
½ cup brown rice
1 cup low-fat cottage
cheese; 1 cup grapes
Apricot chicken with
green beans and toasted
almonds
Turkey tortilla wrap;
½ cup refried beans
Snack
1 cup blueberries
1 small apple
1 cup blueberries
MONTH 2:
TESTS & NUMBERS
Some numbers you can forget (your age, for
one), but others you should know and control
right away. Spend this month getting these tests
done, while still adhering to the Daily Checklist
and your new diet.
NUMBERS YOU SHOULD KNOW
(and optimum levels)
Blood pressure(115/75)
Waist size (< half your height)
HDL level (> 45)
LDL level (< 100)
TSH (thyroid-stimulating
hormone) (< 2. 5 mIU/L)
Fasting blood sugar (< 95)
Vitamin D blood level
(ideally, > 50 ng/l)
TESTS YOU NEED
; Colonoscopy: At age 50 and then once every 10 years
; Stress test: After age 50
; PSA test: Every year (should be < 4 ng/ml) (men only)
; Bone density: Around menopause and then every
5 years after (women only)
; Cervical: Every 3 years (women only)
; Mammogram:
Every year after age
50 (women only)
TK CREDI T
Make it to age 80 and you have more
than a 50 percent chance of living to 90.
OZ
TIP
; Pushups & situps
Number you should
be able to do in one
minute:
TESTS YOU
CAN DO AT HOME
15-19 7-10 20-24 15-19
10-14 5-10 15-19 10-14
6-9 4-10 10-14 7-9
3-5 2-6 6-9 4-6
Pushups
(Men)
Pushups
(Women)
Sit-ups
(Men)
Sit-ups
(Women)
Age
50-59
60-69
70-79
80-89
