The Day-Off Diet: FAQ

Get your questions about the Day-Off Diet answered here.

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Web Extra: Dr. Oz Answers Your Day-Off Diet Questions (10:03)

The Day-Off Diet is the perfect diet for those who are looking to make a healthy lifestyle change, while losing excess weight in the process. By giving you one day "off" to eat whatever you want, this diet doesn't deprive you from your favorite foods. Below, some of the most frequently asked questions about the diet so you can have all the tools you need to make this plan work for you. Find out more about the Day-Off Diet here and take the Day-Off Diet Assessment to see which social support group is right for you.

If I skip my off day will I lose more weight?

Ashley Koff, RD, says the plan does not advise you to skip your off day. Doing so may cause the weight to creep back on in a few weeks and the goal of this plan is to keep it off for good. This plan is designed to allow you to take this day for long-term weight-loss results.

How do I get back on track after my off day?

It may take a day for you to bounce back, says Tia Brown, licensed therapist and life coach. You may feel bloated or find that you’re holding a little extra water from your splurge foods, but your focus should be on how you feel in that moment. This will help ramp up your metabolism, which is how the plan works.

How many nuts are in an ounce?

Nuts can be confusing when using them as a healthy snack. Typically the amount that would fit in a case of mints is a good point of reference. Use this guide to nuts as a reference. This roughly amounts to:

  • 23 almonds
  • 7 Brazil nuts
  • 18 cashews
  • 20 hazlenuts
  • 11 macadamia nuts
  • 28 peanuts
  • 19 pecan halves
  • 160 pine nuts
  • 49 pistachios
  • 14 walnut halves

How should I measure progress? Is the scale the best way?

Joel Harper, personal trainer and author of Mind Your Body, says this plan has four progress types: the scale, your waist size, how your clothes fit, and the reaction you get from friends and family. Each category can show your progress with the plan. Some may see the scale move faster, while others notice that their clothes are fitting much looser, or they find themselves down a jean size. Last, others may notice more compliments from family and friends about their appearance – all of these can be used as a measurement to show you that what you’re doing is working. 

Should I take any vitamins on the diet?

Vitamins are not a required part of the diet and you should be covered as long as you’re getting in plenty of fruits and vegetables of different varieties.

What should I look for in whole-grain bread?

Find a bread that really looks like it’s been made with whole grains. You should see several different grains listed on the package and see some embedded in the bread itself. Stay away from white breads, which tend to be more processed and contain more simple carbohydrates.

How long can you stay on this weight-loss program?

There’s no specific limit to how long you can stay on this weight-loss plan and some of our dieters have been on it for months. It’s a great way both to lose weight and keep it off, especially when combined with exercise! 

What should I drink while on the diet?

Water is best unless what you’re drinking is part of the diet plan. For example, one of your breakfast options is an almond butter banana smoothie. It is also recommended that you start out your day with some warm water with lemon. Of course, anything goes on your day off!

How much fruit can I eat? 

You can have one serving of fruit per day. According to the American Heart Association, a serving size of fruit is one medium fruit (defined as the size of a baseball); 1/2-cup chopped, cooked, or canned fruit, and 1/2-cup of juice. By planning your recipes in advance, you can shop for fruits accordingly. For example, if you plan on having a fruit smoothie for breakfast one day and a salad with fruit the next day, plan your fruit purchases according to those meals. Here are some other examples for fruit serving sizes:

  • 1/2 cup berries
  • 1/2 cup grapes
  • 1/2 banana
  • 1 medium apple
  • 1 medium pear
  • 1 plum

Is acorn squash a carb or a veggie?

Acorn squash counts as a “starchy vegetable,” which means it’s a carbohydrate, but it’s more complex than your typical white bread and helps keep your energy high throughout the day. You can have two servings per day of this sort of starchy vegetable.

How often should you weigh yourself?

It’s important to weigh yourself often enough to get a sense of your progress, while not so often that you get hung up on day-to-day fluctuations. Weighing yourself once a week at the same time of day in the same clothes is best. A great day for this is right before your “day off.”

Is the 7 ounces of yogurt by weight? Do I need a food scale?

Having yogurt by volume is fine. What matters more is the grams of protein you’re getting. Have a look at your serving size to make sure you’re getting the right amount of protein per serving. 

What’s a MUFA?

MUFA stands for monounsaturated fatty acid, which is a healthy type of fat your body uses both 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.

As a vegetarian who also eats seafood, I have some questions. Specifically, I know many beans are proteins, but also carbohydrates, so would beans count toward both these categories in the diet or one or the other?

You’re right! Beans are a bit of both, but many beans fall more into the “starchy vegetables” category than into the “protein” category. For this diet, it’s best to keep them to two servings per day and aim to hit your protein needs with other foods as well.